Trace elements - everything you need to know about zinc, chromium, iron & Co

 What are trace elements?

Trace elements, or also called vital or micronutrients, are essential substances. This means that the body cannot produce them itself.

It is increasingly read that a balanced diet can cover the need for trace elements.

This statement may be correct, as long as it refers to people who do not follow strict training or do not engage in increased physical activity. 

Daily requirement of the most important trace elements

Magnesium, potassium and calcium are often counted among the trace elements. This is, however, imprecise. Just like the trace elements listed here, the three substances mentioned also belong to the minerals.

In contrast to the trace elements, however, they occur in the body in a higher concentration.

1. chromium (Cr)

is of great importance for the sugar, fat and protein metabolism. Daily requirements are only estimated to be between 30-100 µg (micrograms)/day. The fact that there are no absolute values is also related to the fact that the chromium requirement varies greatly from individual to individual.

It depends strongly on the carbohydrate intake. Chromium is found in beer, mineral water, meat and wholemeal products. The intake of an average of 50 mg chromium prevents deficiency symptoms.

2. iron (Fe)

is involved in the blood-forming process. Iron is found in the red blood pigment (haemoglobin) and ensures that oxygen is bound in the blood. It therefore plays an important role in oxygen formation and its transport to the (muscle) cells. I

The average daily iron requirement is 10-20 mg. Iron-containing foods are meat, liver, eggs and sauerkraut. Iron deficiency can lead to anaemia, but is usually only manifested by relatively inconspicuous signs such as fatigue and exhaustion.

3. cobalt (Co)

supports the absorption of iron in the body and thus indirectly also ensures a functioning oxygen production. This vital substance is part of vitamin B12, which is important for blood formation.

Cobalt is present in virtually all animal products. A daily requirement of 0.04-0.12 µg is recommended. 

4. iodine (I)

is very important for the body because it is involved in the production of the thyroid hormone thyroxine. Not consuming the recommended amount of 0.1-0.2 mg per day can cause a deficiency. If this deficiency persists over a longer period of time, goitre formation will occur. Salt but also seafood and crustaceans contain iodine.

5. zinc (Zn)

plays an important role, after all this trace element is responsible for some processes in our body. It is involved in carbohydrate, protein and fat metabolism and also has a great influence on the acid-base balance.

For our immune system there is no more important vital element than this. 10-20 mg should be taken per day. With increased fluid loss, e.g. during training, one loses 1 mg zinc per litre of sweat.

If the training load exceeds 20h/week, zinc should be added artificially. Zinc is mainly contained in corn, eggs, nuts and oat flakes.

6. copper (Cu)

supports iron absorption just like cobalt. It is a component of many redox enzymes. The recommended daily dose is between 2 and 5 mg. Besides natural mineral water, copper is also found in green vegetables, fish and nuts.

7. manganese (Mn)

is a component of numerous enzymes in the body, which are also responsible for carbohydrate and fat metabolism. Manganese is contained in black tea and whole grain products. 1 mg per day covers the need.

8. selenium (Se)

is a component of the selenium proteins that are responsible for the activation of thyroid hormones. Selenium also increases male fertility. The daily consumption should be between 150 and 200 µ. Protein-rich food, such as animal products, is particularly suitable for covering the daily requirement.

9. silicon (Si)

is contained in onions, potatoes, corn, rye and millet. Silicon is a component of the proteins that are responsible for the strength and elasticity of our connective tissue. Silicon also strengthens our immune defence system. The recommended daily dose is 30 mg.

Why athletes need more trace elements

There are several answers to the question why the dose of required trace elements is higher for athletes. However, it has to do with the fact that increased sweating during training causes a large proportion to be excreted. In addition, the absorption of micronutrients is disturbed during the period of physical training because the blood flow in the gastrointestinal tract is reduced.

What quantities of trace elements are needed should be discussed with a sports physician or other qualified persons. Since every body is different and the type of training and the diet play an important role, no general information can be given.