In this article, we provide minegals on six vitamins and supplements that can normal Ac levels athletes beat fatigue Menopause hair loss perform at Vitamims best. Therefore, loss of sodium through normal Ac levels should generally not be viewed as problematic. Potassium helps you meet your fluid needs by maintaining fluid balance in your body. Annu Rev Nutr. Coenzyme Q10 is an enzyme in the mitochondria, which are the parts of cells that generate energy. Your body needs them to process carbohydrates and turn them into energy.

Vitamins and minerals for performance -

Depending on the type of sport being played, the intensity and the workload, factors such as nutrition and sweating can lead to higher mineral and vitamin requirements in athletes.

The fact that vitamins and minerals are involved in energy metabolism is often misunderstood. This is because nutrients do not provide energy ; rather, they participate in the conversion of macronutrients from food into energy as part of metabolism. Other important tasks of micronutrients are the maintenance of nerve function and hormone balance as well as electrolyte balance.

But they also help synthesize and repair new muscle and can protect against oxidative stress. Those who do a lot of sports but do not get enough vitamins and minerals through their diet risk an insufficient supply of nutrients that are important for numerous functions in the body.

If the requirements cannot be met through sports nutrition, it is advisable to take a dietary supplement containing vitamins, minerals and trace elements. Since athletes have a high energy metabolism and expose their bodies to higher levels of stress, they generally have a greater need for micronutrients than non-athletes.

In addition, sports also increase macronutrient metabolism, which also consumes vitamins and minerals. This can lead to biochemical adjustments that increase micronutrient needs. Routine exercise can also accelerate the turnover and loss of vitamins and minerals in the body.

Why these nutrients are so important and what role the vitamins and minerals play in the metabolism of athletes, we show you in detail:. B vitamins are essential for energy release in the body as they aid in the metabolism of carbohydrates, fats and proteins. They are important micronutrients and include thiamine, riboflavin, niacin, pyridoxine B6 , pantothenic acid, biotin, folate, and B The B vitamins thiamine, riboflavin, niacin, B6, pantothenic acid and biotin are involved in energy production during physical activity.

Folate and B12 are needed for red blood cell production , protein synthesis , and tissue repair and maintenance. There is some data to suggest that exercise may increase the need for B vitamins. As for supplementation, B vitamins are water-soluble and therefore are not stored in the body the way fat-soluble vitamins are.

A risk of overdose is therefore extremely low. Female athletes have a higher risk of vitamin B12, B6 or niacin deficiency. It can make you feel weak and tired.

Since vitamin B12 is found primarily in animal products, vegans and vegetarians are even more at risk for developing such vitamin deficiencies. Foods with plenty of B vitamins include whole grain products, meat, legumes, but also fish or nuts. Vitamin A is well known for its role in vision.

In addition, vitamin A has been shown to play a role in maintaining normal mucous membranes and supports the immune system and iron metabolism. Vitamin E also has an antioxidant effect. It slows down the aging process of cells by protecting them from oxidative stress and scavenging free radicals substances from the environment or toxins that can harm our health and cause chronic diseases.

Antioxidants such as vitamins A and E are important in sports because frequent exercise exerts chronic oxidative stress on muscles. This increases oxygen consumption and thus the need for antioxidants. The problem with vitamin A, for example, however, is that it can be deficient due to many environmental factors - alcohol, disease such as diabetes , and low-fat diets.

Those who cannot meet their supply through diet also have the option of taking a dietary supplement. Calcium and vitamin D help the body maintain healthy muscles and bones.

These vitamins can help athletes maintain muscle mass and bone density and reduce the risk of injuries, such as bone fractures. For people who eat a purely plant-based diet, for example, the supply of calcium can be problematic. Getting enough vitamin D through the diet is extremely difficult.

Although consumption of fatty fish e. tuna, mackerel and salmon , soy milk, liver, egg yolk and cheese provides small amounts of the vitamin, these amounts are usually not sufficient to meet the requirement. For people in our latitudes, who usually also work a lot indoors, the body's own production of the important vitamin may also be insufficient.

An optimal supply of vitamin D is therefore difficult to achieve through diet and the body's own production alone - which is why a supplement with an appropriate dose of vitamin D is a good idea. Vitamin K is a key factor in numerous processes in the body: it activates proteins that play a role in blood clotting and bone maintenance.

Vitamin K is found primarily in certain animal and fermented foods, of which most people do not consume many. Rich animal sources include high-fat dairy products from grass-fed cows, egg yolks, and liver and other offal.

Although iron is a mineral and not a vitamin, it is nevertheless important, especially for athletes. According to some studies, iron deficiency is widespread among athletes and can impair their performance.

A Swiss study found that the rate of iron deficiency in teenage female athletes was as high as 52 percent. Therefore, experts suggest that sufferers could take supplements to reduce these effects. They also point out that people who eat a vegetarian or vegan diet should take extra care to meet their daily iron requirements, as plant-based iron is less available to the body.

Foods containing iron include red meat, lentils, beans, tofu, spinach and pumpkin seeds. Vitamin C has been shown to help the body absorb more iron.

However, most people use vitamin C primarily when it comes to boosting the immune system. However, the vitamin can do more than just support the immune system and iron absorption. It protects cells from oxidative stress - a good thing if you exercise a lot. Vitamin C is found in many foods such as tomatoes, citrus fruits such as oranges , and leafy greens such as kale.

Magnesium is essential for a functioning energy metabolism as well as for muscle function. The mineral also supports the maintenance of healthy bones and teeth and makes an important contribution to protein synthesis , which plays an important role for muscles.

The performance and contractility of the muscles is severely impaired by magnesium deficiency. Insufficient magnesium intake thus demonstrably reduces training success. Although magnesium is found in a wide variety of foods - from leafy greens to nuts, seeds and beans - many people do not consume enough of it.

When exercising, depending on the activity , you need more magnesium than when resting. Potassium helps you meet your fluid needs by maintaining fluid balance in your body. In addition, the intensity and magnitude of muscle contraction depends greatly on the proper amount of potassium in your body.

If you don't get enough potassium in your diet, or if the movement of potassium through the body is blocked, your nervous and muscular systems can be affected. Bananas are a good source of potassium, which promotes muscle recovery.

Fresh fruits, especially citrus fruits and melons, and vegetables, especially leafy greens and broccoli, are also rich in potassium. The mineral is also found in fish, most meats , and milk. Sweet potatoes and legumes such as kidney beans are also rich in potassium.

Since potassium is excreted through sweat and urine , you should eat these potassium-rich foods every day or supplement potassium if necessary - especially if you are an athlete and thus sweat more.

Thyroid hormones perform many important functions in the human body, including regulating body temperature as well as metabolism, and play an important role in how an athlete produces and uses energy. Iodine is an important trace element stored primarily in the thyroid gland. Selenium and iodine have a synergistic relationship that is especially important for a healthy thyroid.

Iodine is a component of thyroid hormone and selenium, as a selenoprotein in the body, helps convert thyroid hormone to its active form. The German Federal Institute for Risk Assessment BfR even writes in its statement that " serious health consequences may result.

Iodine is excreted primarily through sweat, but also through urine. According to some studies, athletes lose more iodine through sweat in one hour of intense exercise than through their total daily urine excretion.

This exercise assists in delivering metabolic substrates such as amino acids and glucose to recovering muscle tissues, which aids in the healing process.

If you are on a low-carbohydrate diet, you are at a higher risk for potassium loss and deficiency. Potassium is required in high amounts to convert stored glycogen back into glucose for energy. Magnesium helps with muscle relaxation post-workout and has a protective effect against muscle damage.

Magnesium is an electrolyte, like potassium and sodium, that needs to be replaced after prolonged or strenuous workouts and sweat loss. It is responsible for more than enzyme functions. Some of those functions are involved in exercise recovery, such as muscle and nerve function and protein synthesis.

Magnesium is sought out for its muscle relaxation effects when used in bath soaks as well. Although the research behind this use is limited, a warm bath with Epsom salts or magnesium flakes may help relax you after a workout.

But it isn't advised as a treatment to replete magnesium deficiencies or in people who are at risk for magnesium deficiency. Iron is often not consumed in high enough quantities, especially for female athletes. But, it is required for athletic performance due to its role in the transportation of oxygen to your cells.

This role is also necessary for nutrients traveling through your blood to your muscles and tissues in need of repair after a workout. A lack of iron can lead to fatigue, weakness, shortness of breath, heart palpitations, and other issues that prevent you from recovering and performing at your best.

People on plant-based diets need to be particularly cautious of iron deficiencies because plant-based iron is harder to absorb.

Iron, along with zinc and B vitamins, are nutrients often found lacking in plant-based eaters and athletes. A supplement or foods enriched with these nutrients may help. Discuss options with a healthcare provider or a registered dietitian. Vitamin D has mixed results for exercise-induced muscle damage.

Some research supports its influence on inflammation and muscular function post-workout. Currently, it appears 4, IUs of vitamin D3, not vitamin D2, may help with muscle damage. But more research is needed. Some research indicates that supplementing with vitamin D may help speed the recovery of muscle function.

It does this by significantly reducing muscle cell damage from eccentric exercise. Furthermore, vitamin D reduces the production of reactive oxygen species, optimizes antioxidant ability, and inhibits oxidative stress—a culprit in muscle damage.

Vitamin E is an antioxidant and may help reduce inflammation and oxidative stress post-workout. However, supplementing with vitamin E may not be effective—or safe—considering it can be toxic at high levels.

Plus, research shows no effects from vitamin E supplementation on workout performance or recovery. It's best to get this vitamin from your diet especially because a vitamin E deficiency isn't common.

Antioxidant supplements such as vitamin E IU per day and C 1, milligrams per day tend to block muscle-building anabolic signaling pathways, impairing adaptations to resistance training. For those hoping to build muscle, you should practice caution when taking these supplements. Zinc plays a role in about enzymes and is involved in immune functions, building proteins including muscles, healing wounds, DNA development, and growth.

Oxidative stress that is induced by physical activity may increase the risk of mild zinc deficiency that's been reported in athletes which can lead to serious health and sports performance detriments. Zinc is also helpful for the immune system, which can be impacted by frequent and prolonged exercise.

It also helps promote wound healing and tissue repair, so may aid in the recovery process post-workout. Additional nutrients facilitate optimal sports recovery as well, including omega-3 fatty acids which can reduce inflammation, amino acids, creatine, and non-vitamin antioxidants like coenzyme Q10, and others.

The best way to ensure you obtain all of the vitamins and minerals you need is by eating enough food, including a wide variety of nutrient-dense foods of many colors.

This includes vegetables, fruits , whole grains, lean proteins, and healthy fats. Creating a healthy grocery list and meal plan that factors in these foods will help ensure you always have them on hand and are consuming them regularly. Getting nutrients from food rather than relying on supplements is the best way to help your body recover from exercise.

If you are concerned you are lacking in certain nutrients and that it might be impacting your sports recovery, talk to a healthcare provider or registered dietitian. They can check your vitamin and mineral levels if you are concerned about deficiencies. A simple blood test can check your levels of important vitamins like vitamin D, the B vitamins, and more.

If you do have trouble meeting your daily intakes for specific nutrients, supplements are an option. But you should only take them under the advice of a healthcare provider. Keep in mind that some supplements are not regulated by the FDA and it's important to look for certifications of proper manufacturing and purity such as USP, NSF, or ConsumerLabs.

Some types of supplements, such as supplements for joint health , are designed specifically with exercise support or athletic performance in mind. Sports nutrition is a vital aspect of any type of training or physical activity, no matter if you are a professional athlete or a casual exerciser.

Getting enough vitamins and minerals will help optimize the recovery process after exercise so you can perform again at your best while working toward your goals. Try to consume a nutrient-dense diet with plenty of variety in order to meet your nutritional needs.

But if you are concerned you may be falling short, talk to a healthcare provider to determine if you have any deficiencies. Blood tests can be used to check your levels to see if they are within normal range.

Several vitamins aid in muscle recovery. Some of the key vitamins include vitamin D, B vitamins, and vitamin C. Obtain these vitamins by consuming a diet full of nutrient dense, colorful foods, lean proteins, healthy fats, and whole grains. Taking vitamins post-workout is not necessary.

However, if taking your vitamins after a workout helps you create a habit by building on your current routine, it might be a great choice. You can take vitamins at any time, following instructions on your product's label, such as taking fat-soluble vitamins with fat.

Directly after a workout, the most vital nutrients to consume are carbohydrates and protein. Other than these macronutrients, there are no specific requirements. However, to support recovery and optimal health, it's essential to consume a nutrient-dense diet with plenty of vitamins and minerals and with enough calories to support your training.

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ALBERT-LUDWIGS-UNIVERSITÄT Enhanced Alertness and Mental Clarity, Institut für Sport mineral Vitamins and minerals for performance, Arbeitsbereich Ernährung, Freiburg, Germany. An adequate normal Ac levels of minerals and performancd is Vitains for pergormance and Accelerate thermogenic process of athletes. Depending on the type of sport and the intensity and scope of physical Viyamins, as well as individual Vitamins and minerals for performance Thyroid Enhancing Extracts as minerwls behavior, perspiration rate performancw composition of perspirationathletes may be at increased risk of suboptimal micronutrient supply. This position paper will provide an overview of the potential causes of deficient micronutrient supply in athletes, such as increased requirements as a result of enhanced energy metabolism, higher losses associated with physical activity, and special diets associated with sport in general or particular types of sport. This position statement will also present the proven effects of insufficient micronutrient supply on the health and performance of athletes, and the effects on their supply situation. In summary, it can be concluded that with a balanced diet that covers energy requirements, the D-A-CH reference values for micronutrients can usually be attained without any problems.