Nutrition For Athletes: 20 Vitamins and Minerals Essential To Performance

Nutrition and athletic performance go hand in hand. Proper nutrition is important for supporting an athlete’s performance and overall well-being. In a perfect world, we’d all be able to get the necessary nutrients to fuel our body from our diet.

Unfortunately, relying solely on diet may not always be sufficient, especially for athletes with increased vitamin and mineral needs.

Neglecting to fuel your body with an adequate supply of nutrients can lead to decreased energy levels, a weakened immune system, and decreased performance.

Incorporating a high-quality multivitamin designed to meet the unique nutrient needs of athletes into your diet can help bridge nutrient gaps and improve your athletic capabilities.

This article discusses the importance of vitamins and minerals for athletes and how they enhance athletic performance.

ACTIVE VS INACTIVE VITAMINS

Vitamins in supplements are often considered to be "active" or "inactive." 

ACTIVE = Vitamins are in a form that can be readily absorbed and utilized by the body. 

INACTIVE = Vitamins must undergo conversion, usually in the or other tissues. 

How well a person converts inactive vitamins to their active form can be influenced by age, existing medical conditions, and other factors.

Taking active vitamins allows the body to immediately absorb and utilize nutrients needed for optimal body function.

1- PREFORMED VITAMIN A

Best Form: Retinyl acetate

Preformed vitamin A is the active form of vitamin A.

The absorption rate of preformed vitamin A from supplements is 70–90%, higher than that of inactive forms like beta-carotene, with an absorption range from 8.7% to 65%.

Retinyl acetate is a natural form of preformed vitamin A that your body can directly utilize.

Vitamin A is a fat-soluble vitamin with antioxidant properties. It is important for normal vision, a healthy immune system, reproduction, and normal growth and development.

While deficiency is rare, vitamin A deficiency can cause vision loss and anemia and increase the risk of disease and infections, especially in the lungs.

Furthermore, competitive athletes are at a greater risk of antioxidant deficiency due to increased oxygen utilization during physical activity. This can lead to chronic oxidative stress resulting in fatigue, overtraining, muscular damage, and performance decline.

Vitamin A can benefit athletic performance by:

• Improving immune function
• Supporting wound healing
• Improving vision
• Supporting healthy bones

2- B1: THIAMIN HCI

Best Form: Thiamine Hydrochloride

Thiamine hydrochloride, or thiamine HCl, is a water-soluble form of thiamine (vitamin B1) that can rapidly increase blood levels of thiamine.

B vitamins, including thiamine, are often added to sports drinks to maximize energy production. 

That’s because thiamine helps convert the carbohydrates you eat into energy. It also plays a role in the conduction of nerve signals and muscle contraction.

Symptoms of deficiency include loss of body weight, fatigue, confusion, poor appetite, and muscle weakness.

Exercise can increase the body’s demand for thiamine, making it especially important for athletes.

Moreover, some evidence suggests thiamine may prevent fatigue and increase exercise performance in endurance athletes.

Thiamine can benefit athletic performance by:

• Boosting energy production
• Preventing fatigue
• Accelerating recovery from exercise-induced fatigue

3- B2: RIBOFLAVIN-5-PHOSPHATE

Best Form: Riboflavin-5-Phosphate

Riboflavin-5-phosphate is an active form of riboflavin (vitamin B2) that is more easily absorbed than other forms of riboflavin.

Riboflavin plays an important role in maintaining the body’s energy supply. It helps break down fat, protein, and carbohydrates.

A riboflavin deficiency can cause fatigue, swelling of the mouth and tongue, depression, and blurry vision. It may also lead to hair loss, reproductive issues, and skin disorders.

Exercise increases the demand for riboflavin.

Vegetarian athletes are at an increased risk for deficiency due to limited dietary sources.

Riboflavin can benefit athletic performance by:

• Increasing energy levels
• Reducing muscle pain and soreness after endurance exercise
• Improving recovery after strenuous exercise

4- B3: NIACINAMIDE

Best Form: Nicinamide

Niacinamide is the highly absorbable, active form of niacin (vitamin B3).

Like thiamine and riboflavin, niacin is important for energy production. It can also improve blood flow, increasing the delivery of oxygen and nutrients to the muscles.

Niacin deficiency can cause pellagra, which is characterized by symptoms such as rough skin, digestive issues, bright redness of the tongue, and fatigue.

Niacin needs are increased in athletes to support their increased nutrient requirements.

Niacin can benefit athletic performance by:

• Boosting energy levels
• Improving circulation
• Increasing muscular endurance

5- B5: CALCIUM PANTOTHENATE

Best Form: Calcium Pantothenate

Calcium pantothenate is a more stable form of pantothenic acid (vitamin B5).

It is crucial for energy production and the synthesis of steroid hormones.

Deficiencies in B5 are rare but can cause numbness and tingling in the hands and feet, headache, fatigue, irritability, and digestive issues. 

B5 benefits athletic performance by:

• Boosting energy levels
• Keeping the muscles healthy
• Improving running endurance

6- B6: PYRIDOXAL-5-PHOSPHATE (P5P)

Best Form: Pyridoxal-5-Phosphate

Pyridoxal-5-phosphate is the active form of vitamin B6.

Vitamin B6 plays a key role in metabolizing amino acids, carbohydrates, and lipids. It also contributes to immune function and cognitive health and is involved in many metabolic pathways during exercise, particularly amino acid metabolism.

A deficiency in vitamin B6 can cause anemia, itchy rashes, a swollen tongue, cracks in the corners of the mouth, depression, and a weak immune system.

Although uncommon, female athletes and endurance athletes seem to be more likely to develop a B6 deficiency.

Vitamin B6 can benefit athletic performance by:

• Increasing energy production
• Improving immune function
• Increasing alertness

7- B7: BIOTIN

Biotin, also known as B7, helps turn the carbohydrates, protein, and fat you eat into energy.

It also helps tissues develop, which may help contribute to muscle growth when combined with sufficient protein intake.

Although rare, biotin deficiency may lead to hair thinning, rashes, brittle nails, and cognitive impairment.

Biotin can benefit athletic performance by:

• Increasing energy production
• Supporting muscle growth
• Improving cognitive performance

8- B9: FOLATE

Best Form: Methylfolate

Methylfolate is the most active form of folate in the body and is better absorbed than folic acid found in many dietary supplements.

Folate is a B vitamin that helps your body make new, healthy cells. It also converts the foods you eat into fuel and is needed to produce red blood cells.

Folate deficiency can lead to anemia, fatigue, difficulty concentrating, shortness of breath, and irritability.

Athletes, particularly endurance athletes, need more folate to ensure adequate production of oxygen-carrying red blood cells to sustain performance.

Folate may benefit athletic performance by:

• Improving muscle growth and recovery, as it helps to build and maintain new cells
• Boosting energy levels
• Increasing oxygen delivery to working muscles

9- B12: METHYLCOBALAMIN

Best Form: Methylcobalamin

Methylcobalamin is the active form of vitamin B12 that is readily absorbed by the body.

Vitamin B12 plays a vital role in immune system function, as well as in the formation of red blood cells and DNA. It also helps your body produce energy and supports proper nerve function.

Higher levels of B12 are linked to increased energy and endurance, while B12 deficiency is associated with weakness and fatigue. B12 deficiency can also lead to shortness of breath, pale skin, and poor appetite.

Vegans and vegetarians are at a greater risk of developing a B12 deficiency, as only animal foods naturally contain the vitamin.

Vitamin B12 can benefit athletic performance by:

• Increasing energy levels
• Improving oxygen delivery to the muscles during exercise
• Improving immunity

10- VITAMIN C

Best Form: Ascorbic Acid

Ascorbic acid is the most well-studied, absorbable, active form of vitamin C.

Vitamin C is a powerful antioxidant that is important for many functions in the body, including immune system function and the growth and repair of all tissues in the body. 

It is also necessary to produce collagen, an essential protein that provides structure and strength to your bones, muscles, skin, and connective tissues.

A vitamin C deficiency can lead to fatigue, bruising, muscle pain, joint pain, and gum inflammation.

Vitamin C can benefit athletic performance by:

• Improving recovery
• Improving immune health
• Promoting collagen production
• Protecting against damage caused by free radicals

11- VITAMIN D3

Best Form: Cholecalciferol.

Cholecalciferol is a well-studied, highly absorbable form of vitamin D. Studies indicate it is the superior form of vitamin D, as it is more likely to be effective at raising levels in the body.

Vitamin D is a fat-soluble important for bone health, muscle function, immunity, and inflammation, all of which are essential for optimal health, training, and performance.

A deficiency in vitamin D can lead to a loss of bone density, which can increase your risk of fractures and broken bones. It can also cause bone pain, muscle pain, and muscle weakness and increase your susceptibility to infection.

In athletes, vitamin D deficiency has been shown to cause long-term cardiovascular damage.

On the contrary, studies have found that higher vitamin D levels are associated with increased sports performance and reduced injury rates.

Vitamin D can benefit athletic performance by:

• Improving muscle growth
• Reducing injuries
• Supporting a healthy immune system
• Reducing inflammation and musculoskeletal pain

12- VITAMIN E

Best Form: D-Alpha-Tocopheryl Succinate

Alpha-tocopherol is the most natural and active form of vitamin E. It has the highest availability and effectiveness compared to other forms.

Vitamin E is a fat-soluble vitamin that functions as a powerful antioxidant protecting cells from damage caused by harmful free radicals. It also strengthens the immune system and helps with red blood cell formation.

A deficiency in vitamin E can have several adverse effects on the body. It may cause muscle and nerve damage, resulting in loss of sensation in the arms and legs, muscle weakness, and impaired vision.

Vitamin E deficiency can also weaken the immune system, increasing the risk of illness and potentially disrupting an athlete's training plan.

Getting the right amount of vitamin E is important for athletes as it can help protect against developing conditions like atherosclerosis, which can lead to heart problems.

 Vitamin E can benefit athletic performance by:

• Supporting a healthy immune system
• Protecting against muscle damage
• Preventing oxidative damage caused by exercise

13- VITAMIN K2

Best Form: MK-7

MK-7 is a form of vitamin K with higher efficacy than other forms due to its increased absorption rate and longer-half life.

Vitamin K is important for making various proteins needed for blood clotting, bone metabolism, and heart health.

It also works with vitamins A and D to support mineral metabolism and improve bone health.

A deficiency in vitamin K can lead to bruising easily and excess bleeding. It can also result in a decline in bone density, fractures, and an increased risk of heart disease.

Vitamin K may be especially beneficial for endurance athletes as it can help improve exercise capacity. One study found that vitamin K supplementation increased cardiac output by 12%.

Vitamin K can benefit athletic performance by:

• Supporting heart health
• Improving exercise capacity
• Increasing bone density

14- CALCIUM

Best Form: Calcium Carbonate

Among calcium supplements, calcium carbonate is a superior option because it has the highest concentration of elemental calcium.

Calcium is a mineral that is needed for strong bones and teeth. It also is necessary for muscle movement and the proper functioning of nerve tissue.

A calcium deficiency can lead to reduced bone strength, muscle aches, fatigue, and other symptoms.

When endurance athletes engage in long training sessions or events, they may experience a loss of calcium in their skin. This loss of calcium can be significant and may have implications on performance.

Calcium can benefit athletic performance by:

• Improving bone strength
• Supporting healthy muscle function
• Protecting against stress fractures

15- CHOLINE

Best Form: Choline Bitartrate

Choline bitartrate is a highly absorbable form of choline.

Choline is a compound your brain and nervous system need to regulate muscle control, memory, mood, and many other important functions.

A choline deficiency can lead to fatigue, muscle aches, memory loss, and nerve damage.

Endurance athletes often place significant stress on various physiological pathways that depend on choline, leading to an increased demand for this nutrient.

Choline supplements may provide benefits for athletes as they can enhance muscle performance during exercise and improve stamina through their activity at a cellular level.

Choline can benefit athletic performance by:

• Improving recovery
• Increasing explosive strength and power
• Supporting focus

16- IODINE

Best Form: Potassium Iodine

Potassium iodine is a form of iodine, a trace element that is almost completely absorbed in the body.

Iodine is important for the production of thyroid hormones, which are responsible for controlling metabolism, in addition to supporting bone and brain development during pregnancy and infancy.

Iodine deficiency can lead to neck swelling, weight gain, weakness, fatigue, and hair loss.

Iodine is lost through sweat, placing athletes and those participating in vigorous exercise at an increased risk of deficiency.

Iodine can benefit athletic performance by:

• Helping reverse the effects of a slow metabolism
• Increasing energy production
• Support immune health

17- IRON

Best Form: Ferrous Bisglycinate Chelate

Ferrous bisglycinate chelate is a chelated form of iron that is easier to absorb and often preferred because it is better tolerated than other forms of iron.  

Iron is important for energy metabolism and the production of hemoglobin, a protein in red blood cells that transports oxygen from the lungs to different body parts. It is also needed to produce myoglobin, a protein that delivers oxygen to the muscles, and a healthy immune system.

Iron deficiency can lead to loss of endurance, pale skin, weakness, shortness of breath, and damaged hair or skin.

Intense training causes an increase in red blood cell and blood vessel production and increases the body’s demand for iron. Iron is also lost through sweat, placing endurance athletes, in particular, at a greater risk of iron deficiency.

Iron can benefit athletic performance by:

• Improving aerobic capacity
• Preventing fatigue
• Aiding in recovery
• Preserving muscle function and supporting muscle protein synthesis

18- MAGNESIUM

Best Form: Magnesium Bisglycinate Chelate

Magnesium bisglycinate chelate is a highly bioavailable form of elemental magnesium that is absorbed better than other forms of magnesium, such as magnesium oxide.  

Magnesium is a mineral that is important for maintaining normal muscle and nerve function, keeping the heartbeat steady, supporting a healthy immune system, and keeping bones strong.

A magnesium deficiency can result in poor sleep quality, muscle twitches and cramps, fatigue, nausea, and irregular heartbeat.

Research shows that the more active you are, the more magnesium your body needs.

Furthermore, some evidence suggests magnesium supplements can enhance sports performance. That’s because it can increase glucose availability in the muscle, blood, and brain. It can also increase lactate clearance in the muscles during exercise to reduce fatigue.

Magnesium can benefit athletic performance by:

• Maintaining bone health
• Supporting healthy muscle function
• Keeping energy levels stable

19- SELENIUM

Best Form: L-Selenomethionine

L-selenomethionine is an organic form of selenium. Studies suggest that as much as 90% of it is absorbed by the body, compared to selenite which has only a 50% absorption rate.

Selenium has antioxidant properties and plays a role in immunity, joint health, DNA synthesis, and thyroid gland production.

Selenium deficiency can cause fatigue, infertility, muscle weakness, brain fog, and a weakened immune system.

Selenium is lost through sweat, placing athletes at a greater risk of developing a deficiency.

Selenium can benefit athletic performance by:

• Supporting immune health
• Reducing the oxidative damage that occurs from exercise
• Reducing muscle soreness

20- ZINC

Best Form: Zinc Picolinate

Zinc picolinate is a form of zinc sulfate with a better absorption rate than other types of zinc.

Zinc is essential for wound healing, immune function, and energy metabolism. It is also crucial for producing testosterone, a hormone necessary for muscle growth.

Zinc deficiency can cause decreased endurance, low testosterone levels, loss of taste or smell, and decreased immune function.

Zinc can benefit athletic performance by:

• Supporting immune health
• Optimizing muscle growth
• Improving recovery

DO ATHLETES NEED A MULTIVITAMIN?

Athletes have intense training regimens that can increase their demand for vitamins, minerals, and other nutrients necessary for optimal performance and recovery.

A multivitamin can help fill potential nutrient gaps, supporting energy production, muscle recovery, immune function, and overall well-being. 

It's important to note that a multivitamin cannot replace a healthy, well-balanced diet. Instead, it should be seen as a complement to it, providing additional support for the specific needs of athletes.

VITAMINS CAN BE SMELLY, HERE'S WHY...

These two reasons could be why your vitamins are smellier than you remember. 

• You bought natural vitamins. 
• They contain a strong B complex. 

NATURAL vitamins will have a stronger scent profile when compared to synthetic versions. 

B VITAMINS  are known to have a strong odor due to the natural occurring sulfur. 

Does this smell mean the vitamins are bad? No, quite opposite actually. It means the vitamins are natural with effective dosages. 

If your vitamins are turning color, then there's a possibility they went bad. Store them in a cool, dry area or stick them in the fridge. 

BOTTOM LINE

TL;DR

Proper sports nutrition is crucial for athletes' performance and well-being. However, sometimes diet alone isn't enough to meet the increased nutrient needs of athletes. That's where a high-quality multivitamin designed for athletes can be a game changer. 

A multivitamin fills nutrient gaps in an athlete's diet, supplying critical nutrients for energy production, immune function, recovery, and muscle growth.