Vitamins are essential nutrients that support and facilitate several body functions and mechanisms including metabolism. Energy produced from ingested food and oxygen requires a complex pathway that is aided by specific vitamins. A deficiency of certain vitamins in the diet can lead to less efficient metabolism and lower than optimal athletic performance during sports and exercise.
Deficiency
A study conducted by nutrition scientist Melinda Manore and published in the "International Journal of Sports Nutrition and Exercise Metabolism" in 2006 researched vitamin B complex deficiencies in college athletes and other professional competitors. This study, which was conducted at Oregon State University, found that individuals with a lack of these vitamins performed worse during high-impact exercise than athletes with balanced levels of B complex vitamins. The athletes with vitamin deficiencies also experienced a decreased ability to repair and rebuild muscles than individuals with a nutrient-rich and balanced diet.
Exercise Stress
According to the Oregon State University study, even a small deficiency of vitamin nutrients in the body can lead to less than adequate recovery in the body after strenuous exercise or physical activity. During exercise, the body experiences muscle strain, changes in the tissues, stretched ligaments and a loss of nutrients, electrolytes and fluid. The body also burns energy faster during moderate to strenuous activity and requires increased metabolism to replace the used energy. A deficiency in vitamins from the diet will hinder normal recovery and the increase in metabolism after exercising.
B Vitamins
The B vitamins play important roles in the production of red blood cells or erythrocytes; production and repair of cells and nerves; converting proteins, fats and carbohydrates into energy; and metabolism. The B vitamins include riboflavin or vitamin B2, thiamin, folate, pyridoxine or vitamin B6 and vitamin B12.
The Office of Dietary Supplements notes that vitamin B2 is important in oxygen transport from the lungs to the cells of the body, which is essential for the increased energy production during exercise. Vitamin B6 is also important for the production of energy by metabolizing stored fats in the body. Vitamin B12 is an essential nutrient that is important for the production and health of the red blood cells and nerves. It also works along with folic acid to boost metabolism to burn fats for energy more effectively.
Vitamin C
According to a study conducted in 2001 by assistant research professor Pamela Parker Jones and her colleagues at the University of Colorado at Boulder, vitamin C helps to improve metabolism rates to burn fats, proteins and carbohydrates and increase energy levels. This powerful antioxidant vitamin is responsible for creating specific amino acids in the body, which help to transfer fats from the blood to the cells, where they are utilized for energy. Vitamin C also plays a key role in the absorption of iron from food. Iron is important for producing hemoglobin, the oxygen-transporting compound in red blood cells. Without adequate oxygen in the cells of the body, fatigue, tiredness and weakness will occur, decreasing any physical exercise.
Foods
Essential vitamins can be obtained from a balanced, nutrient-rich diet. The B vitamins occur naturally in whole or enriched grains such as in whole-wheat breads and pastas, dark green vegetables, dairy products, nuts and animal products. Vitamin C is found in citrus fruits and leafy green vegetables. These and other essential vitamins can also be increased to adequate levels by taking supplements.
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