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Your ultimate cheat sheet: Micronutrient hacks for hectic days
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Table of contents
- What is the point of a cheat list for micronutrients?
- Your ultimate cheat list: 15 quick hacks
- Fast food faux pas? Omega-3 fatty acids, chromium & zinc
- Unbalanced diet? Fiber for the intestinal flora
- Drank alcohol? Zeolite & Bentonite
- Too much sun? Antioxidants
- Sweating in summer & sports? Minerals for athletes
- Winter blues and low mood? Fat-soluble vitamins
- Tired and listless? Q10, B vitamins & vitamin C
- Sleep problems? Melatonin & Magnesium for better nights
- Wrinkle SOS? Retinol Cream & Vitamin A
- Scratchy throat? Get herbal support
- Pain SOS? PEA as a natural alternative to painkillers
- Working stress? B vitamins, taurine & adaptogens for the nerves
- Gray hair discovered? Glutathione for oxidative stress
- Weak from exercise? MCT oil as a metabolism booster
- Effective muscle building? Creatine, amino acids & nucleotides
- Bonus tip: Complex products
- Conclusion
- Sources & Bibliography
What is the point of a cheat list for micronutrients?
There are days when everything runs like clockwork. But let's be honest: Most of the time, everyday life is chaotic, and between stress, worries, and lack of sleep, there's hardly any room for feel-good routines. Instead of a porridge bowl for breakfast, there are liters of coffee, and instead of a walk during your lunch break, there's fast food.
Don't stress when things get hectic, but harness the power of micronutrients. Our cheat list shows you practical tips for everyday life. When your body sends out an SOS during stressful times, it'll still stay well-nourished.
Your ultimate cheat list: 15 quick hacks for days that don't go as planned
Whether before exercise, after a night of partying, or in the middle of a low mood: The following list shows you how you can gain new energy through micronutrients and how they can restore your well-being.
1. Fast food faux pas? Omega-3 fatty acids, chromium & zinc as compensation
The problem: Burgers and sandwiches save time. However, in addition to hidden sugar, they often contain a lot of oils rich in omega-6 fatty acids. An unfavorable ratio of omega-6 to omega-3 fatty acids can promote inflammatory processes in the body.¹ According to nutrition experts, a ratio of 2:1 to 5:1 is considered balanced, although fast-food diets often contain higher amounts.
What helps? The omega-3 fatty acids found in fish oil, algal oil, or fatty salmon, especially EPA and DHA, can optimize the ratio of fatty acids in your diet.²
Tip: Chromium and zinc also help strengthen your sugar and fat metabolism. Chromium regulates blood sugar levels, and zinc plays a role in carbohydrate and fat metabolism.
2. Unbalanced diet? Fiber pampers your intestinal flora
The problem: During stressful times, eating a balanced diet is often especially difficult. If you hardly eat any vegetables, legumes, or whole grain products, you're probably lacking fiber. Fiber is important because it provides your gut flora with nutrients and regulates digestion.³
What helps? The WHO and DGE recommend around 30 grams of fiber per day for your body.⁴ However, many people barely reach this amount. In these cases, everyday supplements such as psyllium husks or "green powders" containing vegetables, algae, or prebiotics can help.
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3. Drinking alcohol? Zeolite and bentonite as hangover cures
The problem: If you treat yourself to a drink after work, your liver has to work overtime to break down the cytotoxin acetaldehyde – this intermediate product produced during the breakdown of alcohol and is primarily responsible for typical hangover symptoms. But what helps against a hangover?
What helps? Zeolite and bentonite are natural minerals used in water treatment, for example, due to their binding properties. Some people take them after consuming alcohol.⁵
Tip: Zeolite is best taken before bedtime. Electrolytes, B vitamins, and antioxidants are also helpful the next day to replenish fluid and nutrient levels and support regeneration.
4. Too much sun? Antioxidants protect from within
The problem: Did you enjoy the sun a little too long during your lunch break or didn't apply sunscreen in time? UV radiation causes oxidative stress in the skin and can damage cells. Besides sunburn, this can also promote skin aging.
What helps? Antioxidants and polyphenols such as astaxanthin⁶, vitamin C, or vitamin E act as free radical scavengers and can help protect cells from oxidative stress.
Important: Antioxidants do not replace external sun protection in the form of cream, clothing or a shady spot.
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5. Summer heat and exercise make you sweat? Why minerals are so important for athletes
The problem: Hot days or intense training cause sweating. The body loses not only fluids but also valuable minerals and electrolytes. A lack of these building blocks can result in headaches or muscle cramps.
What helps? Minerals like magnesium, potassium, sodium, and calcium are part of your basic nutrition and crucial for muscle function, nerve function, and fluid balance. After heavy sweating, it helps to specifically replenish these stores—ideally together with your gym buddy. Together, make sure to monitor your mineral levels and take care of your health. Vitamin D can also be the foundation for a good supplement because it contributes to the normal function of the immune system.⁷ You can find detailed information about these and other nutrients in our micronutrient glossary .
Tip: When it's hot or you're exercising, don't just drink water, but also drink mineral-rich drinks every now and then.
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6. Winter blues and low mood? Fat-soluble vitamins relieve grief
The problem: During the dark winter months, the body often lacks the necessary amount of sunlight to produce vitamin D. A deficiency of the "sunshine vitamin" can depress your mood.
What helps? The fat-soluble vitamins A, D, E, and K support, among other things, your immune system, your cells, and your bones. Targeted supplementation can be particularly beneficial in winter, when the body's own production is limited.
Tip: Discuss your vitamin D dosage with a doctor or therapist, and take fat-soluble vitamins with a meal rich in healthy fats . Choose products with good bioavailability and positive reviews on platforms like Trustpilot.
7. Tired and listless? Q10, B vitamins, and vitamin C will boost you
The problem: Especially during stressful periods, your batteries are quickly depleted. Motivation and drive become scarce. This may be because your cells' energy production slows down and your mitochondria lack power.
What helps? When energy needs increase, Q10 is relevant. This coenzyme plays an important role in mitochondrial energy production. Vitamin B12 can also reduce fatigue. Vitamin C can also support your vitality: As a cofactor in carnitine synthesis, it transports fatty acids into the mitochondria, which serve as an energy source, and offers protection against oxidative stress, which can slow energy production.⁸
8. Sleep problems? Melatonin for better nights and magnesium for regeneration
The problem: Routines promote a stable sleep-wake rhythm. However, if this fluctuates, it can disrupt the production of melatonin . The body's own "sleep hormone" is essential for restful sleep.
What helps? If you can't relax due to stress or jet lag, melatonin spray provides a short-term dose of tiredness and can shorten the time it takes to fall asleep. To further optimize your sleep, you can also rely on magnesium.
9. Wrinkle SOS? Combine your retinol cream with vitamin A
The problem: Is your skin starting to show the first signs of wrinkles or looks tired, even though you're already using retinol cream? If stress or lack of sleep are taking their toll on your skin, external care alone is often not enough.
What helps? Vitamin A works from within and supports normal skin renewal and collagen formation.⁹ Collagen is an important structural component of the skin.
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10. Scratchy throat? Get herbal support
The problem: Without routines, stress, dry heating air, or a weakened immune system can put additional strain on your mucous membranes.
What helps? Herbal ingredients such as herbs, garlic, and honey can provide a little immune support and soothe irritated mucous membranes.¹⁰
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11. Pain SOS? PEA as a natural alternative to painkillers
The problem: Tension, excessive exercise, or other everyday aches and pains can limit performance. While painkillers provide short-term relief, they are not intended for long-term use.
What helps? PEA (palmitoylethanolamide) is your personal pain relief. This body-produced molecule is also found in foods like soy and egg yolk.¹¹
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12. Stress at work? B vitamins, taurine & adaptogens for the nerves
The problem: Tight deadlines and constant pressure drain your energy and increase the consumption of vitamins and amino acids. Therefore, your body needs nutrients right now, especially for your nerves.
What helps? A basic supply of B vitamins combined with taurine can help you stay focused during stressful periods.¹² B vitamins can contribute to the normal function of the nervous system and are involved in many metabolic processes that provide the body with energy. The amino acid taurine is found in nerve tissue but is also found in many energy drinks. In Asia, secondary plant substances such as ashwagandha are used to reduce stress.
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13. Gray hair discovered? Glutathione in oxidative stress
The problem: If you're growing gray hair, it doesn't necessarily have anything to do with age. Oxidative stress can damage the pigment cells (melanocytes) and inhibit melanin production, causing your hair to appear gray.
What helps? Antioxidants like vitamin C can help protect cells. Other antioxidants include the plant substance curcumin and the body's own glutathione.
Tip: Glutathione naturally has a slightly sulfurous taste. Combined with other antioxidants like curcumin, it's more pleasant to take.
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14. Tired of exercise? MCT oil boosts your metabolism
The problem: Exercise helps you unwind, but you lack energy before training? A fortifying meal may help combat the energy slump, but a full stomach doesn't make for a good workout.
What helps? MCT oil gives you smart energy. The medium-chain fatty acids it contains are converted into ketones particularly quickly by the body. This is ideal if you'd rather feel energized and fit before a workout rather than tired and full.¹³
Tip: In our blog you can learn everything about nutrients and vitamins for athletes .
15. Effective muscle building? Creatine, amino acids & nucleotides after training
The problem: After exercise, you need nutrients for recovery and muscle building . If you don't get them because your routine isn't running smoothly, your training effect will stagnate.
What helps? After exercise, a targeted combination of nutrients helps: Creatine can increase performance during short, intense training sessions, while amino acids serve as essential building blocks for muscle proteins, and nucleotides, as the basic building blocks of DNA and RNA, support cell regeneration.
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Bonus tip: Are supplements too complicated or too expensive for you? Opt for a complex product
Do you want to optimize your micronutrient routine but don't have the time, space, or budget for countless individual supplements? Complex supplements are the solution. They combine vitamins, minerals, amino acids, antioxidants, and plant compounds into a single formula. This saves you the hassle of juggling multiple doses while still providing you with a solid baseline.
Tip: When choosing, look for transparent labels, tested quality, and a composition that covers important vitamins, minerals, and coenzymes. At MITOcare, you can always read what's in it and find background information in the glossary and blog.
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Conclusion: With knowledge about nutrients, you stay well supplied in everyday life
Routines are helpful for managing everyday life more easily and consciously supporting your body. But small slip-ups happen even to the most experienced people. It's crucial that you know how to mitigate them. With our supplement cheat sheet, you're now informed about your body's needs during stressful times and know which ingredients can be helpful when.
As versatile as nutritional supplements can be, they are no substitute for a healthy diet and exercise routine. However, when consciously and intelligently integrated into everyday life, supplementation can be a support for anyone who cares about their body, even in hectic times. In addition to exercise , good stress management, and a solid basic diet , they give you one more lever to specifically optimize your well-being.
Want to achieve even more? Then it's worth taking stock of your values using blood or stool tests and consulting a doctor or therapist. This way, you can find out what your body really needs. Our MITO partners are happy to support you. You can contact our customer service team at any time.
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This article is based on carefully researched sources:
Sources & Bibliography
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- Müssig K. (2021). A good diet rich in fiber improves intestinal flora. MMW Advances in Medicine , 163 (19), 29.
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Srasra, E., & Bekri-Abbes, I. (2020). Bentonite Clays for Therapeutic Purposes and Biomaterial Design. Current pharmaceutical design , 26 (6), 642–649. https://doi.org/10.2174/1381612826666200203144034 - Ito, N., Seki, S., & Ueda, F. (2018). The Protective Role of Astaxanthin for UV-Induced Skin Deterioration in Healthy People-A Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients , 10 (7), 817. https://doi.org/10.3390/nu10070817
- Aranow C. (2011). Vitamin D and the immune system. Journal of investigative medicine: the official publication of the American Federation for Clinical Research , 59 (6), 881–886. https://doi.org/10.2310/JIM.0b013e31821b8755
- Johnston, C.S., Corte, C., & Swan, P.D. (2006). Marginal vitamin C status is associated with reduced fat oxidation during submaximal exercise in young adults. Nutrition & metabolism , 3 , 35.
- Varani, J., Warner, RL, Gharaee-Kermani, M., Phan, SH, Kang, S., Chung, JH, Wang, ZQ, Datta, SC, Fisher, GJ, & Voorhees, JJ (2000). Vitamin A antagonizes decreased cell growth and elevated collagen-degrading matrix metalloproteinases and stimulates collagen accumulation in naturally aged human skin. The Journal of investigative dermatology , 114 (3), 480–486.
- dge.de/wissenschaft/fachinformationen/sekundaere-pflanzenstoffe-und-die-gesundheit/
- Lang-Illievich, K., Klivinyi, C., Lasser, C., Brenna, CTA, Szilagyi, IS, & Bornemann-Cimenti, H. (2023). Palmitoylethanolamide in the Treatment of Chronic Pain: A Systematic Review and Meta-Analysis of Double-Blind Randomized Controlled Trials. Nutrients , 15 (6), 1350.
- Wu, J. Y., & Prentice, H. (2010). Role of taurine in the central nervous system. Journal of biomedical science , 17 Suppl 1 (Suppl 1), S1.
- Nakamura, K., Hagihara, K., Nagai, N., Egashira, R., Takeuchi, M., Nakano, M., Saito, H., Moriguchi, M., Tonari, S., Watanabe, S., Miyake, A., & Ashida, K. (2022). Ketogenic Effects of Multiple Doses of a Medium Chain Triglycerides Enriched Ketogenic Formula in Healthy Men under the Ketogenic Diet: A Randomized, Double-Blinded, Placebo-Controlled Study. Nutrients , 14 (6), 1199.
