Micronutrients: Essential Vitamins and Minerals for Athletes

Micronutrients support thousands of chemical reactions that allow your body to convert food into energy, build and repair tissues, strengthen bones, support your immune system, transport oxygen, and keep your muscles and nervous system functioning properly. Every practice, workout, and game places demands on your muscles, bones, immune system, and metabolism. Micronutrients help support many of the processes that keep your body performing at your best, including energy production, oxygen transport, muscle contraction, bone health, recovery, and immune function (Ghazzawi et al., 2023).

For athletes, getting enough vitamins and minerals is just as important as eating enough calories. Even mild nutrient deficiencies can affect both your health and performance by contributing to:

  • Fatigue and low energy

  • Slower recovery after training

  • Reduced strength and endurance

  • Increased risk of illness or injury

  • Difficulty concentrating and staying focused

For most athletes, vitamin and mineral requirements can be met by eating a varied, balanced diet that includes fruits, vegetables, whole grains, lean proteins, dairy (or fortified alternatives), nuts, seeds, and healthy fats (Thomas et al., 2016).

The best way to meet your vitamin and mineral needs is to eat a wide variety of colourful, nutrient-rich foods. Different foods provide different vitamins, minerals, antioxidants, and other beneficial compounds that work together to support your energy, recovery, immune system, and athletic performance.

In this module, you'll learn about the vitamins and minerals that play the biggest role in supporting hockey performance, where to find them in food, and practical strategies to help you meet your needs throughout the season.

Key Micronutrients for Hockey Players

Iron: Energy and Oxygen Delivery

Iron is one of the most important minerals for athletes because it helps transport oxygen from your lungs to your working muscles through a protein in your red blood cells called hemoglobin. Iron also supports energy production, muscle function, and recovery, making it essential for both athletic performance and overall health.

During training and competition, your muscles require a constant supply of oxygen to produce energy. If your iron stores become too low, your body cannot transport oxygen as efficiently, making it harder to perform at your best.

Low iron levels may contribute to:

  • Fatigue and low energy

  • Reduced endurance

  • Lower training capacity

  • Slower recovery

  • Difficulty concentrating

  • Decreased athletic performance

Athletes with high training volumes, rapid growth, restrictive eating patterns, low calorie intake may be at an increased risk of iron deficiency (Thomas et al., 2016; McCormick et al., 2020). 

Nutrient- Rich Sources of Iron

Animal sourcesof iron (heme iron) more easily absorbed by the body

Plant sources of iron (non-heme iron)

  • Lean beef

  • Chicken and turkey

  • Liver 

  • Fish and seafood (especially tuna, salmon, oysters, clams, mussels)

  • Eggs

  • Beans (black, chickpeas, kidney, navy) and lentils

  • Tofu

  • Edamame (soy beans)

  • Fortified breakfast cereals

  • Spinach and other dark leafy greens

  • Pumpkin seeds

  • Quinoa

  • Nuts (especially cashews)

  • Dried apricots

Maximizing Iron Absorption

Your body absorbs iron more effectively when it is paired with vitamin C-rich foods. Try combining iron-rich foods with:

  • Oranges or 100% orange juice

  • Strawberries

  • Bell peppers

  • Tomatoes

  • Broccoli

  • Brussels sprouts

  • Citrus fruits, such as lemons, limes, and grapefruit

  • Tropical fruits, such as pineapple, kiwi, and mango

For example:

  • Squeeze fresh lemon juice over spinach or other leafy greens.

  • Top fortified breakfast cereal or oatmeal with strawberries, blueberries, or kiwi.

  • Enjoy lentil soup with tomatoes or a side salad with bell peppers.

  • Pair chicken or lean beef with roasted broccoli or Brussels sprouts.

  • Make a spinach salad with strawberries, mandarin oranges, and pumpkin seeds.

  • Add black beans, salsa, and bell peppers to tacos or burritos.

  • Serve chickpeas with roasted vegetables and a squeeze of lemon.

  • Pair baked potatoes with chili made from lean beef or beans.

Before Taking an Iron Supplement

Iron supplements should only be taken if recommended by a healthcare provider. Too much iron can be harmful, and supplementation is generally recommended only after a blood test confirms low iron levels. Most athletes can meet their iron needs by eating a balanced diet that includes a variety of iron-rich foods (Thomas et al., 2016).

Nutrition Tips:

  • Avoid drinking tea or coffee with iron-rich meals. Compounds called tannins can reduce the amount of iron your body absorbs. If you enjoy tea or coffee, try having it at least 1-2 hours before or after meals.

  • Calcium can also reduce iron absorption when consumed in large amounts at the same meal. If you're taking a calcium supplement, it's best to take it at a different time than an iron-rich meal or iron supplement.

  • Cooking in a cast-iron pan can slightly increase the iron content of some foods, especially acidic foods like tomato sauce.

Vitamin D and Calcium: Building Strong Bones

Hockey places repeated stress on your bones through skating, jumping, contact, and strength training. Vitamin D and calcium work together to build and maintain strong bones while also supporting muscle function. Vitamin D also plays an important role in muscle health, immune function, and overall health.

Because many hockey players spend much of the year training indoors, especially during the Canadian winter, low vitamin D levels are relatively common.

Nutrient- Rich Sources of Vitamin D and Calcium

Vitamin D

Calcium

  • Fish such as salmon, trout, sardines, tuna 

  • Eggs- especially the yolk

  • Fortified milk and plant-based beverages

  • Fortified breakfast cereals

  • Broccoli

  • Kale 

  • White beans 

  • Almonds

  • Chia seeds

  • Dried figs 

  • Milk

  • Greek yogurt 

  • Cheese and cottage cheese

  • Tofu

  • Canned salmon or sardines (with the bones)

  • Bok choy 

  • Fortified plant-based beverages

Magnesium: Supporting Muscle Function, Energy, and Recovery

Magnesium is an essential mineral that plays a role in hundreds of biochemical reactions throughout the body. It helps convert the food you eat into energy, supports normal muscle contraction and relaxation, assists nerve function, and contributes to recovery after training and competition (Ghazzawi et al., 2023).

Magnesium supports:

  • Energy production

  • Normal muscle contraction and relaxation

  • Nerve function

  • Protein synthesis and muscle recovery

  • Bone health

  • Healthy sleep and recovery

While magnesium deficiency is uncommon in athletes who consume a balanced diet, low magnesium intake may contribute to muscle weakness, fatigue, muscle cramps, and reduced exercise performance (Thomas et al., 2016).

Nutrient- Rich Sources of Magnesium

  • Nuts, such as almonds, cashews, and peanuts

  • Seeds such as pumpkin seeds, chia seeds, and sunflower seeds

  • Oats

  • Brown rice 

  • Quinoa 

  • Whole-wheat bread 

  • Beans, such as black beans, kidney beans, chickpeas, and lentils

  • Avocado

  • Edamame (soybeans)

  • Dark chocolate (70% cocoa or higher)

Nutrition Tip:

Magnesium works together with calcium and vitamin D to support healthy muscles, strong bones, energy production, and recovery. Rather than focusing on a single nutrient, aim to eat a wide variety of whole, nutrient-rich foods so these nutrients can work together to support your overall health and athletic performance.

Simple ways to increase your magnesium intake include adding a handful of nuts or seeds to yogurt or oatmeal, choosing whole grains instead of refined grains, and regularly including beans, lentils, and dark leafy greens in your meals.

B Vitamins: Turning Food into Energy

B vitamins are a group of eight vitamins that play an essential role in helping your body convert the carbohydrates, protein, and fats you eat into usable energy. Although they don't provide energy themselves, they act as "helpers" in the metabolic processes that allow your body to fuel practices, workouts, games, and recovery.

For hockey players, B vitamins also support:

  • Energy metabolism

  • Healthy red blood cell production, which helps deliver oxygen to working muscles

  • Nervous system function

  • Muscle recovery and growth through protein metabolism

  • DNA synthesis and the production of new cells

Athletes who do not eat enough food overall, follow restrictive diets, or eliminate entire food groups may be at greater risk of certain B vitamin deficiencies, which can contribute to fatigue, reduced endurance, poor concentration, and decreased athletic performance (Thomas et al., 2016).

Nutrient- Rich Sources of B Vitamins

  • Lean beef

  • Chicken

  • Turkey

  • Pork 

  • Oats

  • Brown rice

  • Quinoa

  • Whole wheat bread

  • Fish such as salmon, tuna, and trout

  • Milk 

  • Greek yogurt

  • Cheese 

  • Eggs 

  • Beans, lentils, and chickpeas

  • Spinach

  • Broccoli 

  • Asparagus 

  • Fortified cereals and plant-based beverages

Nutrition Tip:

B vitamins support energy production in your body. Although they don't provide energy themselves, they help your body unlock the energy stored in carbohydrates, protein, and fats so you can perform at your best.

One of the easiest ways to meet your B vitamin needs is to eat a variety of whole grains, lean proteins, dairy (or fortified alternatives), legumes, and colourful vegetables throughout the day. For most athletes, a balanced diet provides all the B vitamins needed to support training, recovery, and overall health.

Vitamin C, Vitamin E, Zinc & Selenium: Recovery and Immune Health

Training and being an athlete naturally create stress within the body. Antioxidant nutrients help protect your cells while supporting recovery, healing, and immune function.

Important antioxidant nutrients include:

  • Vitamin C

  • Vitamin E

  • Zinc

  • Selenium

Nutrient-Rich Food Sources of Vitamin C, Vitamin E, Zinc, and Selenium

Vitamin

Role in Body

Nutrient-Rich Food Sources 

Vitamin C

Vitamin C supports a healthy immune system, helps your body produce collagen (a protein that strengthens muscles, tendons, ligaments, skin, and other connective tissues), and plays an important role in wound healing and recovery. It also acts as an antioxidant to help protect cells from exercise-related stress and improves the absorption of non-heme iron, the type of iron found in plant-based foods (National Institutes of Health [NIH], 2025).

  • Red, yellow, green, and orange peppers

  • Citrus fruits and juices, such as orange and grapefruit

  • Kiwi 

  • Broccoli

  • Strawberries

  • Brussels sprouts

  • Tomatoes 

  • Cantaloupe 

  • Cabbage

  • Cauliflower 

  • Potatoes

  • Sweet potatoes 

  • Spinach

  • Green peas

Vitamin E

Vitamin E is an important antioxidant that helps protect your body's cells from oxidative stress caused by training and exercise. It also supports immune function and works alongside other antioxidants, including vitamin C, to help keep your body healthy and recovering well (NIH, 2025).

  • Sunflower seeds and oil

  • Almonds

  • Hazelnuts

  • Peanuts and peanut butter 

  • Spinach

  • Broccoli 

  • Kiwi

  • Mango

  • Tomatoes 

Zinc

Zinc plays an important role in immune function, protein synthesis, wound healing, growth, and recovery. It also supports the repair and maintenance of muscles and other tissues after exercise. Because adolescence is a period of rapid growth, getting enough zinc is especially important for young athletes (NIH, 2025).

  • Oysters

  • Beef

  • Crab

  • Fortified breakfast cereal

  • Oats

  • Pumpkin seeds

  • Pork

  • Turkey

  • Cheese

  • Shrimp

  • Lentils

  • Sardines

  • Greek yogurt

  • Milk 

  • Peanuts

  • Rice

  • Eggs 

  • Kidney beans

  • Whole wheat bread

  • Salmon 

  • Broccoli

  • Cherry tomatoes

  • Blueberries 

Selenium

Selenium is a trace mineral that works with antioxidant enzymes to help protect cells from exercise-related oxidative stress. It also supports immune function, thyroid health, and normal metabolism, all of which contribute to overall health and athletic performance (NIH, 2025).

  • Brazil nuts

  • Tuna

  • Sardines

  • Shrimp

  • Pork

  • Steak

  • Spaghetti

  • Beef liver

  • Turkey

  • Cod

  • Chicken

  • Cottage cheese

  • Beef

  • Eggs

  • Baked beans

  • Oats

  • Mushrooms

  • Rice

  • Bread

  • Yogurt 

  • Milk

  • Lentils

  • Spinach

  • Pistachios

  • Green peas

  • Bananas

  • Potatoes

  • Peanut butter

  • Peach

  • Carrots 

  • Lettuce 

Building a Colourful Plate

As you may have noticed, there are a lot of foods that have overlapped among all of the micronutrients. One of the easiest ways to increase your vitamin and mineral intake is to build colourful, balanced meals.

Different coloured fruits and vegetables provide different vitamins, minerals, and antioxidants that work together to support your health and performance. Research suggests athletes should focus on obtaining antioxidants from a varied diet rather than high-dose supplements (Ghazzawi et al., 2023).

Aim to include:

  • Lean protein

  • Whole grains

  • Vegetables

  • Fruit

  • Dairy or fortified alternatives

  • Healthy fats

The easiest way to meet your micronutrient needs is by building a balanced  plate. The more variety you eat, the more likely you are to naturally meet your vitamin and mineral needs while supporting your energy, recovery, immune function, and long-term athletic performance. (See the Athlete Plate module for practical examples.)

Key Takeaways

  • Micronutrients don't provide energy, but they help your body convert food into energy, recover, and perform at its best.

  • Iron supports oxygen delivery and energy production, while vitamin D and calcium help maintain strong bones and healthy muscles.

  • Magnesium supports muscle function, energy metabolism, recovery, and sleep.

  • B vitamins help convert the food you eat into usable energy for training and competition.

  • Antioxidants, including vitamins C and E, zinc, and selenium, support recovery and immune health.

  • Eating a wide variety of colourful, nutrient-rich foods is the best way to meet your vitamin and mineral needs.

Key Micronutrients for Athletes at a Glance

Micronutrient

Why it’s Important for Athletes

Top Whole- Food Sources

Iron

Transports oxygen to working muscles, supports energy production, endurance, and recovery.

Lean beef, chicken, turkey, fish, eggs, beans, lentils, tofu, spinach, fortified cereals, pumpkin seeds

Vitamin D

Supports strong bones, muscle function, immune health, and calcium absorption.

Salmon, trout, sardines, eggs, fortified milk, fortified plant-based beverages, UV-exposed mushrooms

Calcium

Builds and maintains strong bones, supports muscle contraction, nerve function, and healthy heart function.

Milk, Greek yogurt, cheese, cottage cheese, fortified soy beverages, calcium-set tofu, broccoli, bok choy, canned salmon (with bones)

Magnesium

Helps convert food into energy, supports muscle and nerve function, recovery, bone health, and sleep.

Almonds, cashews, pumpkin seeds, chia seeds, oats, brown rice, quinoa, beans, lentils, spinach, avocado, dark chocolate

B Vitamins

Help convert carbohydrates, protein, and fat into usable energy while supporting red blood cell production and nervous system function.

Whole grains, lean beef, chicken, fish, eggs, milk, yogurt, beans, lentils, spinach, fortified cereals

Vitamin C

Supports immune function, collagen production, wound healing, recovery, and improves iron absorption.

Oranges, strawberries, kiwi, bell peppers, broccoli, tomatoes, Brussels sprouts, citrus fruits

Vitamin E

Acts as an antioxidant that helps protect cells from exercise-induced stress and supports immune health.

Almonds, sunflower seeds, peanuts, avocado, spinach, vegetable oils

Zinc

Supports immune function, wound healing, protein synthesis, growth, and recovery.

Beef, pork, chicken, oysters, crab, pumpkin seeds, beans, lentils, dairy products

References 

Ghazzawi, H. A., Hussain, M. A., Raziq, K. M., Alsendi, K. K., Alaamer, R. O., Jaradat, M., Alobaidi, S., Trabelsi, K., & Jahrami, H. (2023). Exploring the relationship between micronutrients and athletic performance: A comprehensive scientific systematic review of the literature in sports medicine. Sports, 11(6), 109.https://doi.org/10.3390/sports11060109

National Institutes of Health, Office of Dietary Supplements. (2025). Dietary supplement fact sheets.Office of Dietary Supplements

Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528.https://doi.org/10.1016/j.jand.2015.12.006