Vitamins are essential for many functions in the body including maintaining good health and ensuring optimal performance in athletes. Although vitamins do not provide energy, they do assist in converting food into energy. Athletes need vitamin levels equivalent to an average person and should aim to consume a healthy diet to ensure adequate intake.
Vitamins and Athletic Performance
Vitamins have many functions in the human body and some relate specifically to athletic performance. For example, B vitamins such as thiamine, riboflavin, vitamin B-6, pantothenic acid, biotin and folate all play a role in energy production by converting macronutrients such as carbohydrates, proteins or fats into energy. Additionally, niacin aids in anaerobic and aerobic exercise, vitamin B-12 assists in delivering oxygen to tissues, folate helps support heart health and cell production, vitamin C helps produce collagen which holds bones and muscles together, and vitamin D helps support bone health.
Food Sources
Food sources of B vitamins include whole grains, fortified cereals and bread products, nuts, animal products such as meat, eggs and cheese, and leafy green vegetables. Fruits and vegetables such as oranges, strawberries, broccoli and potatoes are good sources of vitamins C. Although vitamin D can be synthesized in the body through sun exposure, it is still a good idea to consume dietary sources of vitamin D such as fortified dairy products, seafood and eggs.
Healthy Diet and Vitamins
A healthy balanced diet provides adequate vitamins and minerals to meet your daily needs. To ensure your diet is balanced, aim to eat at least 6 oz. of grains, cereals or bread product, 5 to 6 oz. of lean meats, 2 cups of fruit, 2 1/2 cups of vegetables, 3 cups of low-fat dairy products and 7 tsp. of healthy fats per day, according to United States Department of Agriculture. Not only will a nutritious diet provide essential vitamins, it will also give you the healthy carbohydrates, proteins and fats you need to perform your best athletically.
Vitamin Supplements
Vitamin supplements can be used if you have a diagnosed deficiency or to help meet your daily requirements, according to a 2009 position paper from the American Dietetic Association. Certain populations are at higher risk for vitamin deficiencies. For example, athletes who are vegetarian or vegan may need to take a vitamin B-12 supplement since it is only available naturally through animal products such as meats, seafood, milk and cheese. Although some fortified breakfast cereals contain vitamin B-12, it may be necessary for athletes restricting animal-derived foods to take a supplement.
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