Micronutrients for athletes: personalized dosing, safe limits

Reviewed by Dr. Daniel Wallerstorfer, molecular biologist and founder of Novogenia · Updated: 15 October 2026 · Reading time: 9 min

In short

Intense training can increase micronutrient requirements – for magnesium, for example, through losses in urine and sweat. But more is not automatically better. Novogenia calculates the formula from about 50 genes, a questionnaire in which competitive sport increases the requirement, and blood values, which take precedence. Every dose stays within fixed limits, at most up to the EFSA tolerable upper intake level. Advertising uses only authorized claims in their official wording – there is no recovery claim for micronutrients.

Why magnesium stops at 250 mg

Magnesium is a classic in every gym bag – and for good reason. A review describes that strenuous exercise increases losses in urine and sweat and may raise requirements by 10–20%. An intake below 260 mg per day for male athletes and below 220 mg for female athletes may lead to a deficient status; athletes in sports requiring weight control, such as wrestling or gymnastics, appear especially vulnerable (Nielsen & Lukaski, Magnesium Research, 2006).

Even so, magnesium in a personalized Novogenia formula never goes above 250 mg per day. That is exactly the EFSA tolerable upper intake level for magnesium from supplements. And the same review shows why this is no loss: what counts is nutrient status. In physically active people with adequate magnesium status, extra magnesium has not been shown to enhance performance.

Think of nutrient status as a fuel tank. Once it is full, it does not get any fuller if you keep pumping – the rest just spills over. That is exactly why a personalized formula does not follow the “more is better” motto: it tops up where needed – and stops at a fixed limit.

How the formula is calculated for athletes

The International Olympic Committee recommends a complete nutritional assessment before any decision about supplements. The response to a product can vary widely from person to person, partly because of genetics, the microbiome and habitual diet (Maughan et al., British Journal of Sports Medicine, 2018). Personalized supplements take these differences seriously. At Novogenia, four building blocks feed into the calculation:

Genes: about 50 genes with three possible genotypes each – they show how the body processes certain nutrients.
Body data and questionnaire: age, sex, body weight, diet and lifestyle. Competitive sport increases the requirement in the calculation.
Blood values: where available, they take precedence because they show current nutrient status.
Guardrails: at least one third, at most three times the reference intake, with documented exceptions; the maximum is at or below the EFSA tolerable upper intake level.

Important when talking to athletes: training load enters through the questionnaire, not through the performance genes. No single gene determines a dose. The building blocks of the calculation are scientifically grounded; the gene-based adjustments are logical conclusions, not scientifically proven. The step-by-step logic is explained in How a personalized nutrient recipe is calculated; all limits are listed under Dosing limits for micronutrients.

Vitamin D: more than half fall short

A meta-analysis of 23 studies with 2,313 athletes found a vitamin D level below 32 ng/mL in 56% of them. The risk was higher in winter and spring and in indoor sports (Farrokhyar et al., Sports Medicine, 2015). For practice, this means: anyone who trains indoors or spends a lot of the winter in the gym has a good reason to have their vitamin D level checked by a physician. Once the blood value is available, it takes precedence over the genes in Novogenia’s calculation. The range runs from 10 to 100 µg per day; the maximum equals the EFSA tolerable upper intake level.

What you may say about micronutrients

For food supplements, health claims are prohibited unless they are authorized and listed (Art. 10(1) Regulation (EC) No 1924/2006). For sport, these claims from Regulation (EU) No 432/2012 are especially relevant – in their official wording:

Nutrient	Authorized claim (selection)	Daily range at Novogenia
Magnesium	“Magnesium contributes to a reduction of tiredness and fatigue”; “Magnesium contributes to normal muscle function”; “Magnesium contributes to electrolyte balance”	125–250 mg
Calcium	“Calcium contributes to normal muscle function”	266.7–1,200 mg
Vitamin D	“Vitamin D contributes to the maintenance of normal muscle function”	10–100 µg
Iron	“Iron contributes to normal oxygen transport in the body”; “Iron contributes to the reduction of tiredness and fatigue”	14–40 mg
Vitamin B6	“Vitamin B6 contributes to normal protein and glycogen metabolism”	0.5–4.3 mg
Zinc	“Zinc contributes to normal protein synthesis”	3.3–25 mg
Copper	“Copper contributes to maintenance of normal connective tissues”	0.3–2 mg
Vitamin C	“Vitamin C contributes to normal collagen formation for the normal function of cartilage”; “Vitamin C contributes to the reduction of tiredness and fatigue”	26.7–240 mg

Every claim comes with conditions of use. It may only be used for a final product if they are met – in particular the minimum amount per daily serving. References to general, non-specific benefits for overall health or health-related well-being are only allowed if accompanied by a specific authorized claim (Art. 10(3) Regulation (EC) No 1924/2006). Food information must never attribute the property of preventing, treating or curing a human disease, and this also applies to advertising (Art. 7(3) and (4) Regulation (EU) No 1169/2011).

Switzerland: Swiss law has its own list. Health claims are only allowed if they appear in Annex 14 of the FDHA Ordinance on Food Information (LIV) (Art. 31(2) LIV). The wording is largely the same, but the conditions follow Swiss law. Unlike in the EU, the Federal Food Safety and Veterinary Office (BLV) can authorize a non-listed claim individually (Art. 31(3) LIV). More in Health claims: what you may advertise.

Two traps in sports marketing

Trap 1: the vitamin C claim for intense exercise. There is an authorized claim on vitamin C and the immune system during intense physical exercise. But it comes with a condition: the food must provide a daily intake of 200 mg of vitamin C, and consumers must be told that the beneficial effect is obtained with a daily intake of 200 mg in addition to the recommended daily intake. In a personalized formula, vitamin C ranges from 26.7 to 240 mg depending on the person. The condition is therefore not guaranteed for every blend – which is why this claim does not belong in advertising for personalized supplements.

Trap 2: the word “recovery.” There is no authorized claim about recovery after training for vitamins or minerals. A related word does appear in the list – “Vitamin C contributes to the regeneration of the reduced form of vitamin E” – but it describes a process between two vitamins, not recovery after exercise. The tiredness and fatigue claims are allowed as long as you use them word for word and do not turn them into a recovery promise. What recovery is really made of is covered in Recovery: what genes reveal.

Combining safely: what to ask first

Other products: The guardrails apply within the personalized formula. Amounts from other supplements come on top.
Fortified sports products: Bars, powders and drinks often contain added vitamins and minerals – a look at the ingredient list prevents doubling up.
Blood values: If current values are available, for example for vitamin D, they take precedence.
Doping controls: Anyone subject to testing clears every product with their own federation beforehand (more in Anti-doping: using supplements safely).
Limits: Symptoms, medical conditions, medications, pregnancy and breastfeeding belong in a physician’s hands.

90 days in step with the season

One delivery of daily sachets lasts 90 days. It is then reordered, and the formula is recalculated – at least with the current age, and with new questionnaire answers or blood values if available. For athletes, the logical conclusion is: time the reorder with changes in training phases. Before the preparation phase, during the competition block and in the off-season, training volume changes – an updated questionnaire carries that into the next calculation. How a gym turns this into a fixed check-in appointment is shown in Personalized supplements as a gym offer.

What is in the daily sachet – and what is not

The nutrients come in Microtransporters: small pellets from 1.6 mm, filled into daily sachets for each person according to their formula. On request, they get a gastro-resistant coating. Athletes read ingredient lists carefully – so say openly that excipients such as cellulose or shellac are part of the Microtransporter technology.

Just as openly: the range consists of micronutrients, not sports foods. Protein, creatine, carbohydrates and electrolyte drinks are not part of it – the basics are covered in Sports nutrition by genetic profile. Every raw material undergoes microbiological testing, doping-substance screening, nutrient-content testing and infrared identity verification; production runs under ISO 22000:2018 (Quality assurance).

Checklist: micronutrients for athletes

Training volume is recorded in the questionnaire and updated with every reorder.
Available blood values are included; they take precedence over the genes.
Other products and fortified sports products have been asked about.
Advertising uses only authorized claims in their official wording, with all conditions met.
No vitamin C claim about intense exercise, no recovery promise.
In Switzerland, claims have been checked against Annex 14 LIV.
Drug-tested athletes know they are personally responsible.
Symptoms, medications, pregnancy or breastfeeding are referred to a physician.

How we do it at Novogenia

How we deliver personalized micronutrients for athletes:

Formula: about 50 genes with three possible genotypes each, a questionnaire and, where available, blood values, which take precedence; competitive sport increases the requirement in the calculation.
Guardrails: at least one third, at most three times the reference intake, with documented exceptions; the maximum is at or below the EFSA tolerable upper intake level.
Format: Microtransporter pellets from 1.6 mm in daily sachets; one delivery lasts 90 days.
Raw materials: microbiological testing, doping-substance screening, nutrient-content testing and infrared identity verification; production under ISO 22000:2018.
Models: partner shop with no setup fees, white label under your brand or your own product concept; production possible from a single unit.

Frequently asked questions

Do athletes need more micronutrients?

Intense training can increase requirements. For magnesium, a review describes that strenuous exercise increases losses in urine and sweat and may raise requirements by 10–20%. In Novogenia’s calculation, competitive sport increases the requirement; every dose stays within fixed limits.

Why not simply give an athlete the highest dose?

Because more is not automatically better. In physically active people with adequate magnesium status, extra magnesium has not been shown to enhance performance. That is why the formula is calculated from genes, questionnaire and blood values and every dose is capped – for magnesium at 250 mg per day, the EFSA tolerable upper intake level for supplements.

May I advertise with “recovery”?

Not for micronutrients. The list of authorized claims contains no claim about recovery after training for vitamins or minerals. Use authorized claims in their official wording instead, such as “Magnesium contributes to a reduction of tiredness and fatigue” – and do not rephrase them.

What if an athlete already takes other products?

Always ask. The guardrails apply within the personalized formula; amounts from other supplements or fortified sports products come on top. With medical conditions, medications, pregnancy or breastfeeding, the question belongs in a physician’s hands.

Are the products suitable for drug-tested athletes?

At Novogenia, every raw material is screened for doping substances, among other tests. Under anti-doping rules, however, athletes themselves are responsible for anything found in their body. Anyone subject to testing should clear every supplement with their own federation beforehand.

Genetic analyses for your gym or team?

Tell us about your gym, team or clients – we will show you which model fits.

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Note: This guide is general information for businesses and professionals and does not replace medical or legal advice. The genetic traits determined in a genetic analysis are well documented (each gene included is backed by at least three independent studies); recommendations derived from them are logical conclusions, not scientifically proven. Regulations can change; errors and changes excepted.