Exercise places high demands on your body. Your heart rate increases, your muscles work hard, and you lose fluids and minerals through sweat. A varied diet containing sufficient vitamins and minerals helps your body to maintain these processes normally. Below, we list which vitamins and minerals are important for athletes, and exactly what they do.
Which vitamins and minerals are important for athletes?
For athletes, vitamin D, the B vitamins (particularly B12), magnesium, vitamin C and iron are especially important, along with sufficient fluids and electrolytes such as sodium. Each of these nutrients plays a role in processes that are called upon more during exercise, ranging from energy and muscle function to oxygen transport.
You obtain vitamins largely through your diet, as your body produces little or none of them itself. There are fat-soluble vitamins (A, D, E and K), which your body can store to a limited extent, and water-soluble vitamins, most of which are not stored. Vitamin B12 is the exception to this. Any excess of water-soluble vitamins is excreted from your body via your urine.
Why is vitamin D important for athletes?
Vitamin D contributes to the maintenance of normal bones. Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus. Vitamin D contributes to the normal function of the immune system.
You produce vitamin D yourself when exposed to sunlight, and it is found in foods such as oily fish. In winter or when there is little daylight, many people get less of it. Do you suspect a deficiency? If so, consult your GP before taking any supplements. If you wish to take a supplement, you can find vitamin D3 in our range.
What role do B vitamins and vitamin B12 play?
Vitamin B12 contributes to normal functioning of the nervous system. Vitamin B12 contributes to the reduction of tiredness and fatigue. This makes B12 a vitamin that athletes are keen to ensure they get enough of.
Vitamin B is a collective term for eight water-soluble vitamins (B1, B2, B3, B5, B6, B7, B9 and B12). They are found in a wide range of foods, such as cereals, vegetables and dairy products. B12 is mainly found in animal products, so it’s something to bear in mind if you follow a predominantly plant-based diet. Want to read more? Find out why vitamin B12 is important or check out our vitamin B12.
What does magnesium do for your muscles?
Magnesium contributes to normal muscle function. Magnesium contributes to a reduction of tiredness and fatigue. Magnesium contributes to normal energy-yielding metabolism. Magnesium contributes to normal functioning of the nervous system. Magnesium contributes to electrolyte balance.
You’ll find magnesium in foods such as bread and cereal products, vegetables, nuts and dairy products. If you’d like to know more about this mineral, read about what magnesium does for your body. You can find our vegan magnesium glycinate (bisglycinate) in the shop.
Why is vitamin C beneficial when exercising?
Vitamin C contributes to the normal function of the immune system. Vitamin C contributes to the protection of cells from oxidative stress. Vitamin C increases iron absorption.
Vitamin C is mainly found in fruit and vegetables. As it increases iron absorption, it’s a logical supplement to add alongside an iron-rich diet. Our certified organic vitamin C has a transparent list of ingredients.
Fluids, sodium and electrolytes: what should you bear in mind?
During exercise, you lose fluids and electrolytes – including sodium – through sweat. Drinking enough helps to maintain your fluid balance, particularly during longer or more intense exercise. You can read more about what electrolytes are and when you need them on our product page.
Sodium is one of the minerals you lose through sweating. Magnesium is also an electrolyte. Magnesium contributes to electrolyte balance. Ekopura also offers a Natural Electrolytes powder containing, amongst other things, magnesium and sodium. During normal training sessions, you generally get more than enough sodium from your diet.
Why do athletes need iron?
Iron contributes to normal oxygen transport in the body. Iron contributes to the reduction of tiredness and fatigue. This is relevant for athletes, as your muscles need oxygen during exercise.
Iron is a building block of haemoglobin, the protein in your red blood cells that transports oxygen. It is found in foods such as meat, pulses and wholemeal products, and vitamin C increases iron absorption. You shouldn’t simply start taking iron supplements on your own initiative. If you have any symptoms or suspect a deficiency, consult your GP first.
Are you getting everything you need from your diet, or do you need supplements?
The foundation lies in a varied diet. A supplement is particularly useful if you find it difficult to get a specific vitamin or mineral from your food, for example, vitamin D in winter or vitamin B12 if you follow a plant-based diet.
So first take a look at your overall diet and supplement it where necessary. If you’d like to read more about this topic, take a look at our overview of vitamins and minerals.
Frequently asked questions
Can you get too many vitamins?
With water-soluble vitamins, any excess is largely excreted from your body via your urine. However, your body can store fat-soluble vitamins, such as vitamin D. You should therefore stick to the recommended daily dose stated on the packaging when taking supplements.
What’s the difference between exercise-related and general nutrient deficiencies?
This article focuses specifically on the vitamins and minerals that are used up more during exercise. If you’d like to know which deficiencies are common in general and what the associated symptoms are, read about common nutrient deficiencies.
When should you consult a doctor?
Persistent tiredness, muscle problems or a suspected deficiency are good reasons to consult your GP. If necessary, they can arrange for a blood test. Supplements are no substitute for medical advice.
Would you like to take targeted supplements? In our shop, you’ll find, amongst other things, vitamin D3, vitamin B12, magnesium and our certified organic vitamin C, all with a transparent list of ingredients and free from unnecessary additives.
