Vitamins That Are Beneficial For Athletes

Athletes work hard to keep their bodies in shape and healthy, so it stands to reason that taking vitamins and supplements would be a part of that.  The main mistake an athlete can make is using supplements and vitamins to try and replace healthy eating.   The old adage you are what you eat DOES apply when it comes to keeping in tip top sports shape, so don’t rely on taking extra vitamins or supplements to make up for a bad diet. 

Do athletes require more vitamins?

Athletes don’t require any additional vitamins than anyone else, contrary to popular belief, but what taking the right vitamins will do is keep the body balanced and operating properly.  What is more likely to happen is noticing when vitamins AREN’T taken.  The recommended daily allowances for the vitamins listed below seem to be sufficient amounts for an athlete, but trainers and coaches will advise if more of any one is needed.

All of the “B” vitamins are good to take due to the benefits they provide the body. Many of them have a direct effect on energy production and metabolic functions of the body.  Riboflavin (B2) is a very beneficial vitamin for athletes due to the energy production it aids in.  The following B vitamins are the most beneficial:

·       B1 aka Thiamine - Good food sources of B1 will be whole grains and fortified cereals.

·       B2 aka Riboflavin – The best choices of food for this vitamin will be milk, almonds, low fat yogurt and wheat germ that can be added to yogurt and other foods.

·       B6 – Some good B6 food choices are fish, meat, chicken, seeds and also peanut butter.

·       B12 – Add eggs, cheese, meat, and whole grains to your diet to get this beneficial vitamin

The Daily Reference Intakes for most of these seem to be accurate amounts. Taking LESS than the DRI of B6 could affect performance but this does not mean that taking MORE will enhance performance.  Just stick with the DRI unless otherwise instructed by your trainer or coach and you’ll be getting the right amounts.

Niacin is a tricky little vitamin, as taking too much or too little can leave the body unbalanced by changing how the body gets it energy.  This unbalance can affect performance so be sure to get the right amounts for you.

Folate is an important vitamin, especially for female athletes of child bearing age.  Folate is linked to reducing the risk of birth defects but it also is an important vitamin for heart health. 

Vitamin D is one of the few vitamins that doctors may recommend in higher doses for athletes, especially ones that participate in sports such as gymnastics, cycling and running, which are all weight sensitive sports.  Although Vitamin D is produced in the body from getting proper sun exposure, an additional supplement may be called for.

Vitamin C has many benefits, from boosting the immune system to helping your body reduce bruising. It does this by strengthening the capillaries and blood vessels.  Vitamin C also helps produce collagen which is what holds your bones and muscles together.

Biotin is responsible for producing energy and is a good addition to any athletes vitamin needs. As a side benefit, it will improve the health of your hair as well.

Pantothenic Acid is a crucial vitamin that breaks down all those carbs, proteins and fats you eat and turns them into useable energy that enables athletes to push their bodies the way they sometimes do.  It’s an important vitamin that needs to be a part of every athlete’s vitamin regimen.

Making sure you remember to take your vitamins daily

It should be very simple to find a good quality multivitamin that has all the vitamins you need and in the amounts that are recommended for you by your doctor, trainer or coach.  Make it a habit to take your vitamins every day and your body will respond with good health, good performance and speedy recovery after exertion. 

Take your vitamins with water, and don’t overdo any amounts you take, thinking it will improve the effects.  Taking more than what is recommended won’t necessarily hurt you, except in the case of niacin, but it will be a waste and gives no added benefits to the athlete at all.