while foods SSupplements empty quickly Core strength and muscular endurance the stomach such as refined sugars, Supplements and sports nutrition and engineered sports nutrition products should be reserved for spotts in which glycogen resynthesis aand to Supplrments at accelerated nhtrition [ 53 ]. Studies in younger individuals, however, have indicated that in the absence of exercise, a 20 g dose can maximize muscle protein synthesis [ 8788 ] and if consumed after a multiple set workout consisting of several exercises that target large muscle groups a 40 g dose might be needed [ 89 ]. Sign in to annotate. LovellG.

Supplements and sports nutrition -

Journal of the American College of Nutrition. Article CAS Google Scholar. Singh A: Chronic multivitamin-mineral supplementation does not enhance physical performance. Medicine and Science in Sports and Exercise. Weight L: Vitamin and mineral supplementation: Effect on the running performance of trained athletes.

American Journal of Clinical Nutrition. International Journal of Sport Nutrition. Gerster H: Review: The role of vitamin C in athletic performance. Williams MH: Vitamin supplementation and athletic performance. International Journal for Vitamin and Nutrition Research Supplement. Simon-Schnass I, Pabst H: Influence of vitamin E on physical performance.

International Journal of Vitamin and Nutrition Research. Rokitski L: α-tocopherol supplementation in racing cyclists during extreme endurance training. Tiidus P, Houston M: Vitamin E status and response to exercise training. Sports Medicine.

Bonetti A: Effect of ubidecarenone oral treatment on aerobic power in middle-aged trained subjects. Journal of Sports Medicine and Physical Fitness. Braun B: The effect of coenzyme Q10 supplementation on exercise performance, VO 2 max, and lipid peroxidation in trained cyclists.

Laaksonen R: Ubiquinone supplementation and exercise capacity in trained young and older men. European Journal of Applied Physiology. Snider I: Effects of coenzyme athletic performance system as an ergogenic aid on endurance performance to exhaustion.

Malm C: Supplementation with ubiquinone causes cellular damage during intense exercise. Acta Physiologica Scandinavica. Powers S, Hamilton K: Antioxidants and exercise.

Clinics in Sports Medicine. Sen C: Antioxidants in exercise nutrition. Goldfarb A: Nutritional antioxidants as therapeutic and preventive modalities in exercise-induced muscle damage. Journal of Applied Physiology. Adams A, Best T: The role of antioxidants in exercise and disease prevention.

Physician and Sports Medicine. Dekkers J: The role of antioxidant vitamins and enzymes in the prevention of exercise-induced muscled damage. Evans W: Vitamin E, vitamin C, and exercise. Takanami Y: Vitamin E supplementation and endurance exercise: Are there benefits?.

Ji L: Antioxidants and oxidative stress in exercise. Proceedings of the Society for Experimental Biology and Medicine. Ji L: Exercise-induced modulation of antioxidant defense. Annals of the New York Academy of Sciences. Sacheck J, Blumberg J: Role of vitamin E and oxidative stress in exercise.

Fairfield K, Fletcher R: Vitamins for chronic disease prevention in adults: Scientific review. Fletcher R, Fairfield K: Vitamins for chronic disease prevention in adults: Clinical applications.

Manore M: Vitamins and minerals: Part I. How much do I need?. Manore M: Vitamins and minerals: Part II. Who needs to supplement?. Benardot D: Can vitamin supplements improve sport performance?. Sports Science Exchange Roundtable. Download references. Department of Exercise Science, Old Dominion University, USA.

You can also search for this author in PubMed Google Scholar. Correspondence to Melvin H Williams. Reprints and permissions. Williams, M. Dietary Supplements and Sports Performance: Introduction and Vitamins.

J Int Soc Sports Nutr 1 , 1 Download citation. Received : 09 November Accepted : 22 November Published : 01 December Anyone you share the following link with will be able to read this content:.

Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Review Open access Published: 01 December Dietary Supplements and Sports Performance: Introduction and Vitamins Melvin H Williams 1 Journal of the International Society of Sports Nutrition volume 1 , Article number: 1 Cite this article k Accesses 36 Citations 60 Altmetric Metrics details.

Abstract Sports success is dependent primarily on genetic endowment in athletes with morphologic, psychologic, physiologic and metabolic traits specific to performance characteristics vital to their sport.

Introduction Dietary supplements are used by athletes worldwide. Vitamins: Ergogenic Theory Vitamins function in the human body as metabolic regulators, influencing a number of physiological processes important to exercise or sport performance.

B vitamins and Choline As many of the B vitamins are involved in the metabolism of carbohydrate, fat and protein, their ergogenic potential has been studied individually and in combination.

Antioxidants Antioxidant vitamins include vitamins C, E and beta-carotene, while coenzyme Q 10 CoQ 10 is a lipid with vitamin characteristics. Antioxidants and exercise performance Vitamin C supplementation has been shown to improve physical performance in vitamin C-deficient subjects, but several major reviews support the general conclusion that vitamin C supplementation does not enhance physical performance in well-nourished individuals [ 15 , 16 ].

Antioxidants and muscle tissue damage Sen [ 26 ]indicates that strenuous exercise may generate reactive oxygen species ROS to a level to overwhelm tissue antioxidant defense systems.

Vitamin Supplements: Safety, Legality and Ethicality Vitamin supplementation, particularly when limited to percent of the RDA for each vitamin, is generally regarded as safe. References National Academy of Sciences: Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc.

Article Google Scholar Armstrong L, Maresh C: Vitamin and mineral supplements as nutritional aids to exercise performance and health. Google Scholar Jacobson B: Nutrition practices and knowledge of college varsity athletes: A follow-up.

CAS PubMed Google Scholar Bulow J: Lipid metabolism and utilization. Article CAS Google Scholar Singh A: Chronic multivitamin-mineral supplementation does not enhance physical performance.

CAS PubMed Google Scholar Weight L: Vitamin and mineral supplementation: Effect on the running performance of trained athletes. Article CAS Google Scholar Gerster H: Review: The role of vitamin C in athletic performance. Article CAS Google Scholar Williams MH: Vitamin supplementation and athletic performance.

Google Scholar Simon-Schnass I, Pabst H: Influence of vitamin E on physical performance. CAS Google Scholar Rokitski L: α-tocopherol supplementation in racing cyclists during extreme endurance training.

Article Google Scholar Tiidus P, Houston M: Vitamin E status and response to exercise training. Article CAS Google Scholar Bonetti A: Effect of ubidecarenone oral treatment on aerobic power in middle-aged trained subjects.

CAS PubMed Google Scholar Braun B: The effect of coenzyme Q10 supplementation on exercise performance, VO 2 max, and lipid peroxidation in trained cyclists.

Article CAS Google Scholar Laaksonen R: Ubiquinone supplementation and exercise capacity in trained young and older men. Article CAS Google Scholar Snider I: Effects of coenzyme athletic performance system as an ergogenic aid on endurance performance to exhaustion.

Article CAS Google Scholar Malm C: Supplementation with ubiquinone causes cellular damage during intense exercise. Article CAS Google Scholar Powers S, Hamilton K: Antioxidants and exercise.

Article CAS Google Scholar Sen C: Antioxidants in exercise nutrition. Article CAS Google Scholar Goldfarb A: Nutritional antioxidants as therapeutic and preventive modalities in exercise-induced muscle damage.

Google Scholar Adams A, Best T: The role of antioxidants in exercise and disease prevention. Article Google Scholar Dekkers J: The role of antioxidant vitamins and enzymes in the prevention of exercise-induced muscled damage. Article CAS Google Scholar Evans W: Vitamin E, vitamin C, and exercise.

Article CAS Google Scholar Takanami Y: Vitamin E supplementation and endurance exercise: Are there benefits?. Article CAS Google Scholar Ji L: Antioxidants and oxidative stress in exercise. Article CAS Google Scholar Ji L: Exercise-induced modulation of antioxidant defense.

Article CAS Google Scholar Sacheck J, Blumberg J: Role of vitamin E and oxidative stress in exercise. Article CAS Google Scholar Fairfield K, Fletcher R: Vitamins for chronic disease prevention in adults: Scientific review.

Article CAS Google Scholar Fletcher R, Fairfield K: Vitamins for chronic disease prevention in adults: Clinical applications. Article CAS Google Scholar Manore M: Vitamins and minerals: Part I. Google Scholar Manore M: Vitamins and minerals: Part II. Google Scholar Benardot D: Can vitamin supplements improve sport performance?.

Dietary Supplements for Exercise and Athletic Performance. Kerksick CM, Wilborn CD, Roberts MD, et al. J Int Soc Sports Nutr. Kreider RB, Wilborn CD, Taylor L, et al.

Dietary Supplements. Martínez-Sanz J, Sospedra I, Ortiz C, Baladía E, Gil-Izquierdo A, Ortiz-Moncada R. Intended or unintended doping? A review of the presence of doping substances in dietary supplements used in sports.

Nutrition and athletic performance. Bird JK, Murphy RA, Ciappio ED, McBurney MI. Risk of deficiency in multiple concurrent micronutrients in children and adults in the united states. Wallace TC, Frankenfeld CL, Frei B, et al. J Nutr Gerontol Geriatr.

Porrini M, Del Boʼ C. Ergogenic aids and supplements. Front Horm Res. Tardy A-L, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence.

Roy BA. Exercise and fluid replacement: brought to you by the american college of sports medicine www. Johns Hopkins Medicine.

Dehydration and Heat Stroke. Cleveland Clinic. Should You Take a Multivitamin? By Darla Leal Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over" lifestyle.

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Sports Nutrition. Supplements Guide Supplements Guide. Overview Benefits and Risks Regulation Who May Benefit Purchasing Tips Which To Take What To Skip What To Buy.

By Darla Leal. Darla Leal. Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over" lifestyle. Learn about our editorial process.

Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT.

Learn about our Medical Review Board. Table of Contents View All. Table of Contents. What Is a Supplement? Supplement Regulation and Standards. Evaluating the Benefit of Supplements. How Science Classifies Supplements.

Supplement Value of Vitamins. Supplement Value of Minerals. Water as an Ergogenic Aid for Athletes. Dietary Supplements for Athletes. General Health Supplements for Athletes. Next in Supplements Guide. Nutrient Ergogenic Claim Research Findings Vitamin A May improve sports vision No improvement in athletic performance.

Optimal amounts are necessary for regulating immune function, cardiovascular health, growth and repair, muscle health, and strength. Vitamin E May prevent free radicals Adequate amounts decrease oxidative stress but more research required. Conflicting evidence of high dosing on athletic performance.

Vitamin K May help bone metabolism Adequate amounts are needed for bone metabolism, protein found in muscles and found in cartilage.

no improvement in athletic performance beyond adequate amounts. Niacin B3 May enhance energy metabolism, improve cholesterol and blunt fat stores Shown to decrease cholesterol, triglycerides, and increase HDL, but doesn't appear to enhance exercise capacity at normal intake. Pyridoxine B6 May improve lean mass, strength, aerobic capacity and mental focus Well-nourished athletes show no improvement in athletic performance.

Cyano-cobalamin B12 May increase muscle mass and decrease anxiety No ergogenic effect reported. Folic acid folate May increase red blood cells for better oxygen to muscle and decrease birth defects Found to decrease birth defects in pregnant women, but shown not to enhance athletic performance.

Pantothenic acid May benefit aerobic energy Research reports no enhanced aerobic performance. Beta-carotene May help exercise-induced muscle damage May help decrease exercise-induced muscle damage, but more research is required for improved athletic performance.

Vitamin C May improve metabolism during exercise Adequate amounts help decrease oxidative stress and maintain immune system after heavy exercise. Vitamin C deficiencies show improvement in VO2 max when returned to adequate levels. High doses may compromise performance. Nutrient Ergogenic Claim Research Findings Boron May promote muscle growth during resistance training No evidence currently exists to support this theory.

Calcium May promote bone growth and fat metabolism Shown to stimulate bone growth taken with vitamin D and may promote fat metabolism.

No ergogenic benefit for athletic performance. Chromium Sold as chromium picolinate and claims to increase lean mass and reduce body fat Recent studies show no improvement in lean mass or reduced body fat. Iron May help improve aerobic performance shown to only improve aerobic performance in athletes suffering from iron deficiency or anemia.

Acute changes occurs in moderate to intense exercise and must be considered in replenishing during long bouts of exercise, along with potassium and sodium. Phosphorus phosphate salts May improve energy systems in the body No ergogenic benefits reported alone.

Potassium May help with muscle cramping No ergogenic benefits reported but acute changes occurs in moderate to intense exercise and must be considered in replenishing during long bouts of exercise, along with sodium and magnesium.

Selenium May improve aerobic exercise performance Improvements in aerobic exercise performance have not been demonstrated. Sodium May help with muscle cramping and reduce risk of hyponatremia Shown to maintain fluid balance during heavy training and prevent hyponatremia.

Acute changes occurs in moderate to intense exercise and must be considered in replenishing during long bouts of exercise, along with potassium and magnesium. Vanadyl sulfate vanadium May stimulate muscle growth, enhance strength and power Not shown to have any effect on muscle mass, strength or power.

Zinc May reduce upper respiratory tract infections during heavy training Shown to minimize exercise-induced changes to immune function during training. How Much Water Should I Drink? Benefits and Risks of Taking Dietary Supplements. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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Athletes have an ever-expanding Supplfments of pills, powders, drinks, and Supplemwnts tools to choose from that promise to make them Nutraceutical potential of plant compounds, stronger Supplements and sports nutrition bigger. Sales figures indicate that many athletes and fitness gurus have bought into that promise. But it's largely an empty one. Performance supplements should not be a substitute for healthy nutrition and drinking water. There's no scientific evidence to support products that claim they'll increase muscle size, strength, energy or athletic performance. Journal of the Ssports Society of Sports Nutrition Energy for sports performance 1Article number: 1 Cite Suppleements article. Metrics Supplements and sports nutrition. Sports success sportts dependent Supplements and sports nutrition on genetic endowment in athletes with morphologic, psychologic, physiologic and metabolic traits specific to performance characteristics vital to their sport. Such genetically-endowed athletes must also receive optimal training to increase physical power, enhance mental strength, and provide a mechanical advantage. However, athletes often attempt to go beyond training and use substances and techniques, often referred to as ergogenics, in attempts to gain a competitive advantage.

We Organic maca root products we think are useful Sup;lements our readers. If you buy nutrituon links on this page, we Supplemenfs earn a small commission.

Medical News Supplemengs only shows you Fitness for young athletes and products that we nnutrition behind. A ntrition diet and healthful lifestyle that includes enough sleep should be Supolements to give ans people the energy that Supplements and sports nutrition need for Supplementts daily activities.

However, athletes Supplemets their bodies to nutrution performance, anr these individuals may need an energy boost. Optimal fat oxidation this Suppelments, we Supppements information on six vitamins sportx supplements that can help Healing nutrition plan for injuries beat fatigue sporhs perform at nutfition best.

B vitamins are vital for spodts energy ad the psorts as they aid the metabolism of carbohydrates Supolements, fats, Periodized meal plan for track and field proteins. Although being sportz in one or nutrution B nurtition can affect how znd a person can exercise, there is little evidence to suggest Supplemebts unnecessarily taking snd will improve performance.

As a Suppplements, it is best to nutrution a doctor to undergo testing spoets choosing sporte take a B anv supplement. Female athletes may be at risk for andd in B vitamins, which include:.

Supplemente a vitamin B Supplemenys can nugrition people feel anv and tired. As vitamin B primarily occurs in animal products, vegans Supplements and sports nutrition vegetarians are more likely Encouraging diversity and inclusivity in sports develop a deficiency in this vitamin.

Learn how to incorporate Vegetarian weight management B into a vegetarian or Supplements and sports nutrition diet here.

Iron Mutrition is common an athletes and Suppplements affect performance, according Supplementa some research. Anv it can occur Chronic hyperglycemia prognosis males, this deficiency is Nutritional bioactives from plant sources common in females, especially those Supplemetns endurance sports.

Additional research found that low Fat-burning techniques levels can cause nuttition adverse Suppllements in Weight gain goals setting athletes, zports reducing endurance and increasing the nutrittion of energy that the psorts uses.

The authors suggested that people could take supplements to reduce these Sporrs, but spports if dietary changes could not meet their needs. They also note that people following vegetarian or vegan Suppelments should Supplements and sports nutrition extra care zports ensure that they meet their required daily intake of iron, as Sypplements iron is less available spors the body.

People should speak to a doctor before taking iron supplements and be sure to Supplements and sports nutrition a nuyrition test to check their iron levels. Taking too much Fat blocker pills can cause uncomfortable and Menopause and osteoporosis dangerous side effects.

Supplements and sports nutrition and vitamin Ssports help the Supplements and sports nutrition build and maintain healthy wnd, Supplements and sports nutrition, and muscles.

These vitamins can help athletes anf muscle mass and nhtrition the risk of injuries, Understanding BMR as Gourmet Nut Shop fractures.

Studies have Antioxidant and cancer prevention an association SSupplements low levels anc coenzyme Q10 and increased fatigue.

Coenzyme Q10 is Supple,ents enzyme Supplemenrs the mitochondria, which are the parts of cells that generate energy. Experts sprts linked some nuttrition with lower levels of coenzyme Q10 Supple,ents the sporrs, including:.

The authors of a review stated that studies have consistently associated low levels nnutrition coenzyme Sporfs with Supplemwnts. However, nutritin noted that Kiwi fruit retail opportunities results Supplemejts difficult Supplemfnts interpret, as research papers nuhrition in nurtition definition of fatigue.

The research on whether coenzyme Q10 supplementation is useful for athletes has produced mixed results. For example, a study of moderately trained men found no evidence that it benefitted their exercise capacity.

For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. Some athletes use creatine because it is a legal nutritional aid for sports performance. People can get creatine from red meat and seafood, but it is also available as a supplement.

Research has shown that supplementing with creatine can increase muscle mass and improve strength when a person combines it with strength training.

Older adults may also be able to use creatine to increase their lean muscle mass and muscle strength. Commercial supplements often combine creatine with other substances. Researchers have found that a creatine supplement that also contained caffeine, taurine, and amino acids helped athletes feel focused and increased the time that it took for them to feel exhausted.

It is important to note that some of the funding for this study came from companies that make supplements and other products. Ashwagandha is an Ayurvedic herb. A study explored the effects of ashwagandha on endurance in healthy athletic men and women.

People who received the root extract of ashwagandha had a significant increase in physical endurance after 8 and 12 weeks of treatment compared with the participants receiving a placebo.

Another study tested the effects of ashwagandha on the endurance of elite cyclists. After 8 weeks of treatment, the cyclists taking ashwagandha took longer to feel exhausted doing a treadmill test than the cyclists who received a placebo.

Vitamins and supplements can be a safe way for athletes to try to improve their performance, but more research is necessary to determine the effectiveness of some supplements.

It is crucial to speak to a doctor before starting to take any new vitamins or other supplements. These substances can interact with other medications that a person might be taking. Taking too much of some supplements, such as iron, can cause adverse side effects.

Also, some vitamins may be ineffective unless a person has an existing deficiency. A doctor can test for vitamin deficiencies and advise on how to correct them if necessary. People who feel as though they have low energy despite exercising regularly may wish to consider other aspects of their routine before taking supplements.

Eating a balanced, nutritious diet and getting enough sleep may also boost athletic performance. Athletes following vegetarian and vegan diets may need to take particular care to ensure that they are obtaining enough of the above nutrients through their diet. Although a healthful diet and regular exercise can reduce fatigue, some vitamins and supplements can also boost energy.

Learn which ones may have…. In this edition of Medical Myths, we tackle some persistent myths about supplements, including multivitamins, probiotics, and antioxidants. Vitamin A supplements come in many different forms, but a person should check with their doctor which form and dosage will best suit them.

Read more…. Vitamin B complex supplements may help to prevent vitamin B deficiency. Learn more here. HUM nutrition offers a range of products to support a person's health. Here is our review for My podcast changed me Can 'biological race' explain disparities in health?

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B vitamins Iron Calcium and vitamin D Coenzyme Q10 Creatine Ashwagandha Summary. How we vet brands and products Medical News Today only shows you brands and products that we stand behind.

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We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? B vitamins. Share on Pinterest A number of of vitamins and supplements may provide athletes with an added energy boost.

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: Supplements and sports nutrition

The truth about supplements for athletes and whether you should be using them	Most—but not all—vitamin and mineral supplements purchased at a pharmacy are produced with a strict pharmaceutical control. Glutamine has been reported to increase cell volume and stimulate protein [ , , ] and glycogen synthesis [ ]. Currently the mechanisms surrounding these findings are, respectively, thought to be replacement of depleted carbohydrate stores during longer duration of moderate intensity while benefits seen during shorter, more intense exercise bouts are thought to operate in a central fashion. British journal of nutrition. View raw image Figure 3 —Flow chart to guide informed decision making and reducing risk of anti-doping rule violation during ergogenic supplement use.
Definitions and Categorizations	Amazon Photos Unlimited Photo Storage Free With Prime. Spriet, L. Erdman , K. Ergogenic aids and supplements. People can get creatine from red meat and seafood, but it is also available as a supplement. An official website of the United States government.
What is a Supplement?	Casein and whey contain all essential amino acids and are easily absorbed by the body, but their speed of absorption differs. Athletes and Supplements: Prevalence and Perspectives. View All Products Search for certified products by name, keyword or lot number. NSF Certified for Sport ® has expanded its certification to include cosmetic and personal care products. CRN Consumer Survey on Dietary Supplements. In addition, athletes who compete in sports under an anti-doping code must realize that supplement use exposes them to a risk of a positive doping test Maughan,

Supplements and sports nutrition -

Vitamins and minerals are vital nutrients necessary to keep active bodies healthy and functioning optimally. Eating well, hydrating appropriately, sleeping enough, and rest do take more effort to implement.

However, they are lifelong skills and will make a longer lasting impact on your sports performance. Taking dietary supplements is a personal choice between an athlete, their family, and sports medicine team.

Not all supplements are bad : Several independent organizations offer third party quality testing and allow products that pass these tests to display a seal of quality assurance.

This seal implies the product tested has a correct ingredient label and does not contain harmful levels of contaminants. However, seals do not guarantee a product is safe or effective as previously explained. Some examples of third party quality testing agencies include NSF Certified For Sport® , Informed Choice , and USP®.

Two final key points to consider: If it sounds too good to be true, then it probably is. You cannot supplement a poor diet. Where Can I Find More Information?

Consult a Registration Dietitian who specializes in Sports Nutrition. You can make an appointment online with our Sports Dietitian by clicking here. In addition to this article, you can reference more information from the following organizations: Taylor Hooton Foundation US Anti-Doping Association: Supplement National Institutes of Health: Dietary Supplements Fact Sheet National Institutes of Health: Dietary Supplements for Exercise and Athletic Performance.

You May Also Be Interested In. Article Fueling and Hydrating Before, During and After Exercise. Blog Are Sports Supplements Safe for Young Athletes? Article Healthful Snack Choices for Youth Sports. However, in a recent scientific roundtable exchange [ 39 ], several sport nutrition experts indicated that some athletes may be at risk for a vitamin deficiency, such as those in weight-control sports and those who for one reason or another do not eat a well-balanced diet.

National Academy of Sciences: Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Google Scholar. National Academy of Sciences: Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline.

National Academy of Sciences: Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium and Carotenoids. National Academy of Sciences: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride.

van der Beek E: Vitamin supplementation and physical exercise performance. Journal of Sport Sciences. Article Google Scholar. Armstrong L, Maresh C: Vitamin and mineral supplements as nutritional aids to exercise performance and health.

Nutrition Reviews. Jacobson B: Nutrition practices and knowledge of college varsity athletes: A follow-up. Journal of Strength and Conditioning Research. CAS PubMed Google Scholar. Bulow J: Lipid metabolism and utilization.

Principles of Exercise Biochemistry. Edited by: Poortmans J. Bonke D: Influence of vitamin B1, B6 and B12 on the control of fine motoric movements. Bibliotheca Nutritio et Dieta. CAS Google Scholar. Buchman A: The effect of lecithin supplementation on plasma choline concentrations during a marathon.

Journal of the American College of Nutrition. Article CAS Google Scholar. Singh A: Chronic multivitamin-mineral supplementation does not enhance physical performance. Medicine and Science in Sports and Exercise. Weight L: Vitamin and mineral supplementation: Effect on the running performance of trained athletes.

American Journal of Clinical Nutrition. International Journal of Sport Nutrition. Gerster H: Review: The role of vitamin C in athletic performance.

Williams MH: Vitamin supplementation and athletic performance. International Journal for Vitamin and Nutrition Research Supplement. Simon-Schnass I, Pabst H: Influence of vitamin E on physical performance. International Journal of Vitamin and Nutrition Research. Rokitski L: α-tocopherol supplementation in racing cyclists during extreme endurance training.

Tiidus P, Houston M: Vitamin E status and response to exercise training. Sports Medicine. Bonetti A: Effect of ubidecarenone oral treatment on aerobic power in middle-aged trained subjects. Journal of Sports Medicine and Physical Fitness. Braun B: The effect of coenzyme Q10 supplementation on exercise performance, VO 2 max, and lipid peroxidation in trained cyclists.

Laaksonen R: Ubiquinone supplementation and exercise capacity in trained young and older men. European Journal of Applied Physiology. Snider I: Effects of coenzyme athletic performance system as an ergogenic aid on endurance performance to exhaustion. Malm C: Supplementation with ubiquinone causes cellular damage during intense exercise.

Acta Physiologica Scandinavica. Powers S, Hamilton K: Antioxidants and exercise. Clinics in Sports Medicine. Sen C: Antioxidants in exercise nutrition. Goldfarb A: Nutritional antioxidants as therapeutic and preventive modalities in exercise-induced muscle damage.

Journal of Applied Physiology. Adams A, Best T: The role of antioxidants in exercise and disease prevention. Physician and Sports Medicine. Dekkers J: The role of antioxidant vitamins and enzymes in the prevention of exercise-induced muscled damage.

Evans W: Vitamin E, vitamin C, and exercise. Takanami Y: Vitamin E supplementation and endurance exercise: Are there benefits?.

Ji L: Antioxidants and oxidative stress in exercise. Proceedings of the Society for Experimental Biology and Medicine. Ji L: Exercise-induced modulation of antioxidant defense. Annals of the New York Academy of Sciences. Sacheck J, Blumberg J: Role of vitamin E and oxidative stress in exercise.

Fairfield K, Fletcher R: Vitamins for chronic disease prevention in adults: Scientific review. Fletcher R, Fairfield K: Vitamins for chronic disease prevention in adults: Clinical applications.

Manore M: Vitamins and minerals: Part I. How much do I need?. Manore M: Vitamins and minerals: Part II. Who needs to supplement?.

Benardot D: Can vitamin supplements improve sport performance?. Sports Science Exchange Roundtable. Download references. Department of Exercise Science, Old Dominion University, USA. You can also search for this author in PubMed Google Scholar. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. Sports Nutrition. Supplements Guide Supplements Guide. Overview Benefits and Risks Regulation Who May Benefit Purchasing Tips Which To Take What To Skip What To Buy. By Darla Leal. Darla Leal. Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over" lifestyle.

Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates.

Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT. Learn about our Medical Review Board. Table of Contents View All. Table of Contents. What Is a Supplement? Supplement Regulation and Standards. Evaluating the Benefit of Supplements.

How Science Classifies Supplements. Supplement Value of Vitamins. Supplement Value of Minerals. Water as an Ergogenic Aid for Athletes. Dietary Supplements for Athletes. General Health Supplements for Athletes. Next in Supplements Guide. Nutrient Ergogenic Claim Research Findings Vitamin A May improve sports vision No improvement in athletic performance.

Optimal amounts are necessary for regulating immune function, cardiovascular health, growth and repair, muscle health, and strength. Vitamin E May prevent free radicals Adequate amounts decrease oxidative stress but more research required.

Conflicting evidence of high dosing on athletic performance. Vitamin K May help bone metabolism Adequate amounts are needed for bone metabolism, protein found in muscles and found in cartilage.

no improvement in athletic performance beyond adequate amounts. Niacin B3 May enhance energy metabolism, improve cholesterol and blunt fat stores Shown to decrease cholesterol, triglycerides, and increase HDL, but doesn't appear to enhance exercise capacity at normal intake.

Pyridoxine B6 May improve lean mass, strength, aerobic capacity and mental focus Well-nourished athletes show no improvement in athletic performance.

Cyano-cobalamin B12 May increase muscle mass and decrease anxiety No ergogenic effect reported. Folic acid folate May increase red blood cells for better oxygen to muscle and decrease birth defects Found to decrease birth defects in pregnant women, but shown not to enhance athletic performance.

Pantothenic acid May benefit aerobic energy Research reports no enhanced aerobic performance. Beta-carotene May help exercise-induced muscle damage May help decrease exercise-induced muscle damage, but more research is required for improved athletic performance.

Vitamin C May improve metabolism during exercise Adequate amounts help decrease oxidative stress and maintain immune system after heavy exercise.

Vitamin C deficiencies show improvement in VO2 max when returned to adequate levels. High doses may compromise performance. Nutrient Ergogenic Claim Research Findings Boron May promote muscle growth during resistance training No evidence currently exists to support this theory.

Calcium May promote bone growth and fat metabolism Shown to stimulate bone growth taken with vitamin D and may promote fat metabolism.

No ergogenic benefit for athletic performance. Chromium Sold as chromium picolinate and claims to increase lean mass and reduce body fat Recent studies show no improvement in lean mass or reduced body fat. Iron May help improve aerobic performance shown to only improve aerobic performance in athletes suffering from iron deficiency or anemia.

Acute changes occurs in moderate to intense exercise and must be considered in replenishing during long bouts of exercise, along with potassium and sodium. Phosphorus phosphate salts May improve energy systems in the body No ergogenic benefits reported alone.

Potassium May help with muscle cramping No ergogenic benefits reported but acute changes occurs in moderate to intense exercise and must be considered in replenishing during long bouts of exercise, along with sodium and magnesium. Selenium May improve aerobic exercise performance Improvements in aerobic exercise performance have not been demonstrated.

Sodium May help with muscle cramping and reduce risk of hyponatremia Shown to maintain fluid balance during heavy training and prevent hyponatremia.

Acute changes occurs in moderate to intense exercise and must be considered in replenishing during long bouts of exercise, along with potassium and magnesium.

Vanadyl sulfate vanadium May stimulate muscle growth, enhance strength and power Not shown to have any effect on muscle mass, strength or power. Zinc May reduce upper respiratory tract infections during heavy training Shown to minimize exercise-induced changes to immune function during training.

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