Expert Interview: Micronutrients in the Shadow of Macronutrients

Mr. Nake, your passion for sports led you to the field of nutrition science. In your opinion, what are the most common misconceptions when it comes to healthy eating?

Martin Nake: As a passionate athlete and someone who is mindful of nutrition, I often see how many misconceptions about “healthy eating” are out there. In my opinion, the following five misconceptions in particular need to be addressed:

1. Misconceptions about “healthy”: There is often the notion that a healthy diet consists only of boring, monotonous foods. But that is a mistake. A healthy diet can be varied and tasty, as long as it is balanced and contains a wide range of nutrients.
2. Avoiding entire food groups: Many people believe that cutting out certain food groups, such as carbohydrates or fats, is the key to a healthy diet. But our bodies need all nutrients to function optimally. It’s more about choosing the right foods and consuming them in appropriate amounts.
3. Counting calories as the sole focus: While counting calories can be a helpful tool for managing body weight, it is not the only thing that matters. The quality of the food is just as important. A low-calorie diet can still be nutrient-poor, while a balanced diet provides both the right amount of calories and a variety of nutrients.
4. Superfoods as miracle cures: There are many foods labeled as “superfoods” that are said to solve almost all health problems. However, it is important to understand that there is no single magic ingredient that can ensure a healthy diet on its own. Rather, it requires a comprehensive meal plan or nutritional approach that is balanced and varied.
5. Overestimating dietary supplements: Dietary supplements can be useful for improving the intake of certain nutrients. However, they should not be viewed as a substitute for a healthy diet. A balanced diet consisting of natural foods is always preferable.

In the introduction to your book, you address a striking discrepancy in nutritional knowledge, namely the familiarity with macronutrients versus the widespread lack of knowledge regarding micronutrients. What are the differences, and what specific benefits do micronutrients provide us?

Martin Nake: I think it’s very important to understand the differences between macronutrients and micronutrients and to recognize the specific benefits that micronutrients can provide. The differences between macronutrients and micronutrients lie in their chemical composition, the amounts required, and the specific functions they perform in the body.

Macronutrients are the primary sources of energy for our bodies. They are needed in larger quantities and provide us with energy in the form of calories. Carbohydrates are the preferred energy source for the brain and muscles. Proteins are the building blocks of tissue and play an important role in metabolism. Fats serve as energy stores and support the absorption of fat-soluble vitamins.

Micronutrients such as vitamins and minerals are needed in smaller amounts but are crucial for numerous functions in the body. Vitamins are organic compounds involved in enzymatic reactions and are essential for metabolism, the immune system, and cell regeneration. Minerals such as calcium, magnesium, and iron are involved in important physiological processes, such as bone metabolism, muscle contraction, and oxygen transport in the body.

Micronutrients provide us with concrete benefits for our health and athletic performance. They support the smooth functioning of numerous metabolic processes, bolster the immune system, and promote cognitive function. Micronutrients are also important for the absorption and transport of macronutrients, thereby optimizing their utilization. Micronutrients are of particular importance for performance-oriented athletes, as intense physical activity increases the body’s need for nutrients. Athletes often have a higher need for vitamins and minerals due to increased energy expenditure, greater sweat loss, and a higher metabolic rate. A deficiency in micronutrients can impair athletic performance, delay recovery, and increase the risk of injuries and illnesses. Through a targeted intake of micronutrients, athletes can optimize their performance and support their health.

Micronutrients help regulate energy metabolism, promote rapid recovery, strengthen the immune system, and improve concentration during training sessions and competitions. They also help maintain a healthy body weight and optimal body composition. Another important aspect of micronutrients is their role in protecting against oxidative stress. Intense physical activity leads to an increase in free radicals in the body, which can cause cell damage and inflammation. Antioxidants such as vitamin C, vitamin E, and beta-carotene neutralize these free radicals, thereby protecting cells from damage. By ensuring an adequate intake of micronutrients, athletes can protect their bodies from oxidative stress and improve post-workout recovery, which is essential for optimal muscle and strength gains.

In my book “Micronutrients for the Performance-Oriented Athlete,” I discuss the various micronutrients in greater detail: their functions in the body, the specific amounts required for athletes, and how they can best be absorbed. I offer practical tips and recommendations to ensure an optimal supply of micronutrients and to enhance athletic performance.

By understanding the importance of micronutrients and adjusting their diet accordingly, athletes can take their performance to a new level, improve recovery, and promote their long-term health and well-being.

One of the most important micronutrients is magnesium. In your opinion, what are the top 5 effects that healthy magnesium levels have on the body?

Martin Nake: For me, magnesium is one of the most important and significant minerals, especially in today’s “stressed-out” times. Magnesium is enormously important for stress management, but it is also depleted quite quickly by excessive stress.

In our fast-paced society, where we have to perform at 100% every day and at all times, magnesium is more important than ever. Personally, I take 250–300 mg of magnesium daily, which has led to an incredible improvement in my recovery, stress management, and overall well-being.

Magnesium has countless functions in our body, but if I had to name my top 5, they would be these:

1. Supporting muscle function: Magnesium plays a crucial role in muscle contraction and relaxation. This makes it extremely important for athletic performance and overall mobility. Adequate magnesium levels can prevent muscle cramps, promote muscle recovery, and improve overall muscle function.
2. Promoting bone health: Magnesium works closely with calcium and vitamin D to support bone health. It is an important component of bone tissue and contributes to bone formation and regeneration. Adequate magnesium levels are therefore crucial for preventing osteoporosis and maintaining strong, healthy bones.
3. Regulation of energy metabolism: Magnesium is involved in over 300 enzymatic reactions in the body that are crucial for energy metabolism. It supports the utilization of carbohydrates, proteins, and fats to release energy. A balanced magnesium level can therefore help regulate energy balance, reduce fatigue, and improve physical performance.
4. Supporting the nervous system: Magnesium has a calming effect on the nervous system and can reduce stress and anxiety. It plays a role in regulating neurotransmitters and supports the transmission of nerve signals. Adequate magnesium levels can therefore contribute to relaxation, improve sleep, and enhance overall well-being.
5. Maintaining a healthy cardiovascular system: Magnesium is essential for normal heart function. It supports the relaxation of the heart muscle, regulates heart rhythm, and helps maintain healthy blood pressure. Adequate magnesium levels can reduce the risk of cardiovascular disease and promote overall heart health.

Magnesium deficiency can lead not only to mild symptoms such as fatigue, but also to seizures and even bone fractures. In your opinion, what are the most common signs of a magnesium deficiency, and what do you recommend to quickly correct such a deficiency?

Martin Nake: A magnesium deficiency can manifest in various ways. I most commonly see the following signs:

• Muscle cramps and twitching: Magnesium deficiency can lead to muscle cramps and twitching, particularly in the calves, thighs, and feet. These cramps can be painful and often occur during the night or after intense physical activity.
• Fatigue and exhaustion: Low magnesium levels can lead to persistent fatigue and general exhaustion. Those affected may feel tired and lacking in energy, even if they have slept for a sufficient amount of time.
• Nervousness and sleep disturbances: Magnesium deficiency can also lead to nervousness, irritability, and sleep disturbances such as difficulty falling asleep or restless sleep.
• Headaches and Migraines: Some studies have shown that low magnesium levels may be associated with an increased risk of headaches and migraine attacks.
• Bone Health: Magnesium plays an important role in bone health, and a deficiency can increase the risk of osteoporosis and bone fractures.

If you experience at least two of these symptoms, you should definitely take action. To quickly address the deficiency, I always recommend switching to a magnesium-rich diet as a first step. Foods such as leafy green vegetables, nuts, seeds, whole grains, legumes, and certain types of fish like salmon and mackerel are good sources of magnesium.

However, the magnesium content in our food is very depleted (especially in conventional products, which is why I always recommend organic products or home-grown fruits and vegetables, as well as meat from local farmers). Therefore, taking magnesium supplements makes sense to increase magnesium levels. However, it is important to determine the correct dosage and type of supplement. In this case, I would recommend a blood test.

A good alternative to oral intake is magnesium oil or gel, which can be applied to the skin. The skin absorbs magnesium well, and this method of application can deliver faster results. However, the absorption rate and bioavailability vary greatly and differ from person to person.

In the medium term, however, I consider active stress management to be the best way to reduce magnesium requirements, and thus the need for supplementation, to a minimum. Stress can lead to significantly increased magnesium consumption in the body. Therefore, it is important to reduce stress and integrate relaxation techniques such as meditation, yoga, or breathing exercises into daily life.

A healthy diet is the be-all and end-all when it comes to health, as you’ve made quite clear. But what can you do if you sometimes just can’t manage to put together an optimal meal plan? What do you recommend for such periods to keep magnesium levels at a healthy level anyway?

Martin Nake: That’s true, of course; in everyday life, it’s sometimes difficult to maintain a balanced diet. However, there are still ways to keep magnesium levels at a healthy level.

• Magnesium supplements: There are supplements containing various forms of magnesium, such as magnesium citrate, magnesium oxide, or magnesium glycinate. Here, I always recommend an organic magnesium supplement, such as magnesium citrate, since its bioavailability for our bodies is significantly higher.
• Magnesium-rich snacks:  As a valuable alternative to unhealthy options, I recommend nuts like almonds, cashews, or walnuts, which are rich in magnesium and make for a healthy snack.
• fortified foods: Such “functional foods” can also be a source of additional magnesium. For example, some breakfast cereals, milk alternatives, or energy bars are fortified with extra magnesium.
• magnesium-containing beverages: Mineral-rich water or special magnesium drinks and powders can also help improve magnesium intake. Just 2–3 liters of magnesium-rich water a day can go a long way toward meeting your needs.
• Less stress, more sleep: As mentioned above, it’s equally important to reduce stress and ensure good sleep quality, since stress significantly affects magnesium levels in the body. However, these tips can only be a temporary solution. In the long term, it is recommended to ensure magnesium intake through a balanced diet rich in magnesium-rich foods such as green leafy vegetables, legumes, whole grains, and seeds.

In your book, you focus particularly on the nutrition of athletes. What can the average consumer take away from your book when it comes to a healthy intake of micronutrients?

Martin Nake: My book “Micronutrients for Performance-Oriented Athletes” naturally also contains valuable information for recreational athletes and even self-proclaimed couch potatoes. The main point here is the importance of micronutrients such as vitamins and minerals for general health and well-being. A balanced diet rich in micronutrients is of great importance for everyone, regardless of their athletic activities. A second key aspect is dietary diversity. It is important to consume a wide variety of foods to ensure an adequate supply of micronutrients. This includes various fruits and vegetables, whole grains, lean protein, and healthy fats. I highlight specific foods that are particularly rich in micronutrients.

These recommendations can be used by the average consumer to specifically enrich their daily diet with nutrient-dense foods. These include, for example, green leafy vegetables, berries, nuts, seeds, legumes, and whole grains. Theproper preparation of foodalso plays a role in my book. Here, I offer proven advice on gentle cooking methods to maximize the retention of micronutrients. The average consumer can apply these tips to preserve the nutritional value of their meals, such as gentle cooking, steaming, or avoiding excessive heat.

One final important aspect that is close to my heart is the individuality of nutrition. Every person has different needs and can benefit from a personalized adjustment of their micronutrient intake. My book encourages readers to examine their own needs and, if necessary, seek professional support from a nutritionist or doctor. In summary, my book “Micronutrients for Performance-Oriented Athletes” contains valuable information that is also relevant for the general public. It highlights the importance of a balanced diet rich in micronutrients and provides practical tips for implementing it in daily life. Anyone interested in a healthy intake of micronutrients can benefit from the insights and recommendations in my book.