Constantly tired despite exercising? The most common micronutrient deficiencies in winter
You train more, but feel worse.
Many people experience precisely this paradox in winter. The cause rarely lies in the training itself, but often in the body's internal supply situation .
Why winter training often costs more than it brings
In winter, the following rates decrease:
- Sun exposure
- Everyday movement
- Sleep quality
At the same time, training volume and stress increase. Energy demands rise while physiological resources shrink.
Typical micronutrient deficiencies in winter
Certain nutrients are particularly relevant for athletes:
Vitamin D
Involved in muscle function, the immune system, and regeneration. Low levels are common in winter.
magnesium
Relevant for muscle function, nervous system, and recovery. High training load increases the need.
iron
Crucial for oxygen transport and energy production. Particularly critical in women and those on calorie-reduced diets.
B vitamins
Essential for energy metabolism. More training means higher turnover – and potentially higher demand.
Energy metabolism and performance decline
Without these building blocks, training runs at a reduced intensity:
- faster fatigue
- poorer regeneration
- subjective performance slump
The body protects itself by reducing performance.
Why diets exacerbate deficiencies
Calorie reduction not only lowers energy intake but often also micronutrient intake. More training with less intake is physiologically contradictory and not sustainable in the long term.
Conclusion
- Fatigue despite training is often due to nutritional deficiencies.
- Winter exacerbates existing deficits
- Micronutrients regulate energy processes
- Increased workload increases the need.
- Training without a foundation costs more than it brings.