Like anyone, athletes benefit from a well-balanced, calorically adequate diet. Their vitamin needs may be higher than the average person, especially if engaging in high endurance sports. By eating a variety of food sources and consuming enough calories each day, the recommended daily vitamin needs of an athlete can be met without supplementation.
Supplementation
If a vitamin deficiency exists, this can negatively impact athletic performance and a vitamin supplement, in addition to a well-balanced diet, can improve performance. However, in the case of a well-nourished athlete, there is no evidence that consuming more than the recommended daily allowance of vitamins is performance-enhancing. In the case of certain vitamins, toxicities are possible that can be harmful to the athlete's health.
B Vitamins
B vitamins--such as niacin, thiamin, riboflavin, B-6 and folate--help the body convert calories, fat and protein to energy and may aid in the production of serotonin, a neurotransmitter that may help with calmness and focus. Although a B vitamin deficiency definitely impedes energy levels, increased B vitamin intake in a healthy athlete has not been shown to add an athletic edge.
Antioxidant Vitamins
Vitamins A, C and E may have antioxidant, cancer-fighting effects. In an athlete, oxidative damage to body tissues, such as muscles, may be increased during excessive physical activity. Increased intake of these vitamins has not been shown to provide any additional effects beyond that of normal system maintenance. The fat-soluble vitamins A and E are not excreted when bodily threshold levels are reached and toxicities can occur. The best rule of thumb is to maintain adequate levels through a well-balanced diet that includes citrus, bell peppers, strawberries, squash, sweet potatoes and nuts.
Considerations
Athletes following a strict vegetarian diet or a calorically restricted diet may need vitamin supplementation if vitamin deficiencies are possible or currently present. A dietitian can help plan a nutritionally adequate meal to meet all energy needs and help reverse vitamin deficiencies. Your doctor can recommend a safe level of vitamin supplementation if you are in danger of, or already have, a vitamin deficiency.
References
- Montana State University, Eat for Performance: Vitamins and Minerals
- "Journal of the International Society of Sports Nutrition"; Dietary Supplements and Sports Performance: Introduction and Vitamins; Melvin Williams; 2004.
- The President's Council on Physical Fitness and Sports: Fast Facts About Sports Nutrition
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