The Energy Dilemma: Micronutrients and Their Role in Energy Metabolism
Carbs, fats, proteins, the big three. These are called macronutrients and they are the building blocks of the diet. The results of adequacies, deficiencies, and excesses of macronutrients on the human body are widely understood by many. Gymrats focus on their protein intake, marathon runners will carbo-load, ketogenic-enthusiasts consume more fats. The workaholic parent running a side hustle is probably just going to eat as much of all three without any afterthought. But many do not give much attention to their micronutrient intake. Does the common gym goer understand their recommended daily allowance for iron that is required to get the oxygen to their muscles during a workout? Does the marathon runner factor in the B vitamins being used to transform their carbs into energy for the big race? Is the overworked parent consuming enough plant foods to meet their recommended daily allowance of magnesium? The common denominator in the aforementioned vitamins and minerals is energy metabolism. Energy fuels us to go about our daily physical and intellectual tasks and social interactions. Fatigue, dizziness, and brain fog, all could be symptoms of a vitamin or mineral deficiency. Micronutrients play an integral role in the metabolism of energy and they should not be overlooked.
A quote from a study on the clinical evidence of vitamins and minerals for fatigue and cognition states, “The adult human brain makes up only 2% of the body weight, but it consumes approximately 20% of the energy deriving from glucose, which provides the bioenergetic basis for neurotransmission”1. Using the brain as an example, ATP is the chemical form of energy that our body uses to go about its day to day function. On the cellular level, the macronutrients derived from the food we eat is converted into ATP through what we call the Krebs cycle or citric acid cycle.
The Krebs cycle is a process in your cells that turns the nutrients from food into energy. When you eat carbs, fats, and proteins, they are broken down into smaller parts: monosaccharides, fatty acids, and amino acids. These molecules then go through the Krebs cycle, which involves several steps to produce energy (ATP). At some point before, during, or after the Krebs cycle, multiple different micronutrients utilize their individual functions in the process of energy metabolism. Vitamin C helps carry long-chain fatty acids to the mitochondria for energy processing. Iron triggers enzyme reactions. Zinc acts as a cofactor for enzymes that break down carbs, fats, and proteins. And so on.
For the entire process to operate smoothly your body needs these vitamins and minerals: all the B vitamins (except B9), vitamin C, iron, magnesium, and zinc. Not to say the other micronutrients are unimportant, they just are not relevant for the topic of energy metabolism. Think of it like putting gas in your car; if you don’t have these nutrients, it’s like having gas but not being able to start the engine. A tip for avoiding fatigue is to eat a balanced diet of meat and fish with fresh fruits and veggies. Take your supplements and for those of you who don’t eat meat or animal products, take those B vitamins!
Sources:
Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020 Jan 16;12(1):228. doi: 10.3390/nu12010228. PMID: 31963141; PMCID: PMC7019700.
