Investigating Micronutrient Combinations for Aerobic Exercise Performance
The Role of Micronutrients
Researchers are exploring whether specific combinations of micronutrients can enhance aerobic exercise performance. Micronutrients, which encompass essential vitamins and minerals, play a crucial role in maintaining overall health. Notably, minerals such as iron, copper, and zinc have been linked to improved aerobic exercise performance through various mechanisms. However, intake of these minerals often falls short of recommended levels, particularly among young adult women who engage in regular physical activity. Additionally, many multi-vitamin supplements contain mineral formulations that are not easily absorbed, rendering them ineffective.
Study Overview
A recent study conducted in the United States and published in the *Journal of the International Society of Sports Nutrition* utilized two distinct trials to assess whether improved absorption formulations for iron, zinc, and copper could enhance intake and, consequently, aerobic exercise performance. The study also examined whether supplements containing these minerals, combined with carnitine and phosphatidylserine, could provide further benefits. Carnitine and phosphatidylserine are conditionally essential nutrients that may indirectly contribute to improved aerobic performance, though this has not been conclusively proven.
Trial One
Methodology
In the first trial, 42 aerobically fit young women, aged 18-30, consumed one of three powdered supplements daily for one month, mixed into their preferred beverages. Supplement 1 consisted of iron, zinc, and copper gluconate complexes along with carnitine and phosphatidylserine. Supplement 2 featured the same mineral combination but utilized glycinate complexes instead. The third group received a cornstarch placebo. Participants underwent three fitness tests at the beginning and conclusion of the trial, including a timed three-mile run, measuring distance traveled on a stationary bike in 25 minutes, and a 90-second step test.
Results
As anticipated, the women who consumed Supplement 2 demonstrated improved aerobic performance across all fitness tests. Remarkably, their three-mile run times decreased by nearly one minute. These findings suggest that mineral-glycinate complexes may enhance aerobic exercise performance more effectively than the more commonly available mineral-glycinate complexes, potentially due to better absorption.
Trial Two
Methodology
The second trial involved 34 fit young women, who were instructed to take one capsule daily for one month. Participants received either a placebo or Supplement 3, which contained the same ingredients as Supplement 2 but with a reduced dosage of carnitine (1 mg) and a different formulation of phosphatidylserine. This trial also included timing a three-mile run at both the beginning and end of the study.
Results
Women taking Supplement 3 also saw improvements in aerobic exercise performance, with their run times decreasing by 41 seconds. Although this was a significant improvement, it was 13 seconds slower than the 54-second reduction observed in participants taking Supplement 2. The authors suggest that this discrepancy may be attributed to the differing phosphatidylserine formulations or random variation, rather than the reduced carnitine concentration, which previous research indicates does not affect performance.
Conclusions and Future Directions
This study primarily focused on fit young women, leaving open questions about the efficacy of the same micronutrient combinations in men, older adults, or individuals with varying fitness levels. The researchers express interest in determining whether the concentrations used can be adjusted without sacrificing effectiveness and whether all five components are necessary for achieving these performance benefits. Nonetheless, the results indicate that a sustained intake of a supplement combining five mineral-glycinate complexes and conditionally essential nutrients may significantly enhance aerobic exercise performance in already fit young adult women.
Reference
DiSilvestro RA, Hart S, Marshall T, et al. Enhanced aerobic exercise performance in women by a combination of three mineral chelates plus two conditionally essential nutrients. *J Int Soc Sports Nutr*. 2017: 14:42. Available from: doi: 10.1186/s12970-017-0199-2.