Essential Vitamins and Supplements for Athletes

What Do Athletes Need?

A common question Pierre and I get is: which vitamins and supplements are best for athletes? Many expect a simple answer like, "Iron is crucial, and X brand is the best!" However, there is no quick fix or one-size-fits-all solution.

Individual Nutritional Needs

Each athlete has unique nutrient requirements shaped by factors such as age, gender, genetics, medical history, dietary habits, activity levels, and overall lifestyle. These variables determine specific nutritional needs for optimal health and performance.

However, athletes are more prone to certain vitamin and mineral deficiencies. Sometimes, an athlete might show symptoms of these deficiencies, but the only definitive way to diagnose them is through blood tests. If you suspect a serious deficiency, visiting a physician for proper testing is essential. To prevent or address mild nutrient imbalances, a balanced diet filled with whole foods can be highly effective!

Let’s explore some common vitamin and mineral deficiencies in athletes, along with the best natural food sources for each.

Magnesium: The Essential Mineral

Magnesium is the fourth most abundant mineral in the body. It plays a vital role in numerous metabolic reactions. It helps maintain normal nerve and muscle function, regular heart rhythm, blood pressure, and even promotes calcium absorption.

From an athletic perspective, magnesium aids energy production, oxygen uptake, and electrolyte balance. Research suggests that even slight magnesium deficiency can impair exercise performance.

Most athletes can meet their magnesium needs through a varied diet. Natural sources include:

• Legumes

• Nuts

• Grains

• Vegetables

• Milk

• Meats

  
  

The highest concentrations of magnesium can be found in pumpkin and chia seeds, almonds, spinach, cashews, peanuts, and fortified breakfast cereals.

Note: A 2020 study concluded magnesium does not significantly reduce the incidence of muscle cramps, particularly nighttime leg cramps.

Magnesium for skeletal muscle cramps (Review)

Zinc: An Essential Element

Zinc is crucial for numerous biological functions. It acts as a cofactor for over 300 enzymes involved in chemical reactions such as energy production, tissue repair, and muscle growth. Additionally, zinc contributes to tissue integrity, boosts metabolism, and aids recovery after exercise.

Zinc levels also affect our nervous, reproductive, and immune systems, making it an important mineral for athletes.

Dietary intake of zinc can vary based on age and health. Greater amounts of zinc are absorbed during periods of need, provided it is available in the diet. Natural sources of zinc include:

• Meat

• Seafood

• Eggs

• Dairy products

• Nuts

• Whole grains

  
  

Zinc absorption is influenced by dietary composition. Many modern breakfast cereals are fortified with zinc, making them a significant source in many diets.

Calcium: Vital for Performance

Calcium is the most abundant mineral in our bodies, with 98% stored in our bones. This calcium reservoir plays a role in muscle function, heart stimulation, and blood clotting. For endurance athletes, optimal heart and muscle function is particularly essential.

Though a healthy diet typically provides sufficient calcium, increasing non-dairy and vegetarian diets may elevate the risk of deficiencies. Long-term calcium deficiency can lead to fatigue, muscle cramps, low bone density, and mental health issues.

Natural sources of calcium include:

• Milk, yogurt, and cheese

• Tofu

• Tinned sardines and salmon

• Dark green leafy vegetables like kale and broccoli

  
  

Calcium absorption varies with food type. For instance, absorption from leafy greens is generally lower than from dairy products.

Vitamin D: The Sunshine Vitamin

Vitamin D is a fat-soluble vitamin significantly impacting bone health and muscle function. It’s primarily produced in the skin after sun exposure and can also be consumed through dietary sources like fatty fish, egg yolks, and fortified foods.

Vitamin D3 plays a crucial role in calcium absorption and overall mobility. Deficiency is relatively uncommon in sunny climates, but factors like skin pigmentation, age, and sun exposure can increase risk.

Incorporating vitamin D-rich foods into your diet can reduce reliance on sun exposure. Good sources include:

• Fatty fish (salmon, mackerel)

• Beef liver

• Fortified cereals and milk

  
  

Interesting reading: A study found that a higher intake of vitamin D significantly lowered the risk of stress fractures, whereas calcium intake showed no correlation.

Vitamin D, Calcium, and Dairy Intakes and Stress Fractures Among Female Adolescents

B Vitamins: The Energy Boosters

B vitamins and vitamin C are water-soluble, meaning they must be consumed regularly. Athletes may lose more of these vitamins through sweat and urine than those who are sedentary. Generally, a balanced diet should meet the needs of most athletes.

There are eight B vitamins, including B1, B2, B3, B5, B6, B7, B9, and B12. They are crucial for energy pathways, appetite, vision, skin health, and red blood cell formation.

While most B vitamins are found in both animal and plant sources, B12 is exclusively sourced from animal products. This makes vegans more prone to B12 deficiency.

Key food sources include:

• Meat and poultry

• Fish

• Eggs and dairy

• Whole grains

• Legumes

  
  

TABLE 1: Individual Vitamin B Functions and Sources (Click image to enlarge)

Excessive consumption of B-complex supplements is not recommended due to potential adverse effects like gastrointestinal disturbances or liver damage.

The Importance of a Balanced Diet

Addressing and preventing micronutrient deficiencies should be a top priority for all athletes. Whole foods not only provide essential vitamins and minerals but also offer benefits that supplements may lack. High-quality meals filled with various whole foods can boost recovery, energy levels, and immunity.

While supplementation could be necessary in specific cases, it should enhance—not replace—a balanced, nutrient-rich diet.

More about the author:

Nicolette is a top ultra trail runner and a certified coach and nutritionist. Her journey in nutrition has led her to research and share insights on fueling athletes holistically.

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