Vitamins in Sports

Most athletes can obtain the necessary nutrients from a well-balanced diet high in nutrient-dense foods. But if your diet is less than optimal, supplementing with vitamins may be necessary to keep your body at peak performance levels. A good multivitamin may act as insurance, or choosing specific supplements may also be helpful. Working with your health care provider will help determine if you need vitamins added to your daily diet.

Role of Vitamins in Sports

Good physical conditioning and the right coach can take an athlete to the top -- provided the athlete is in good nutritional shape. Keeping at peak performance requires eating a balanced diet, maintaining an optimal weight, keeping physically fit and maintaining optimal muscle-nerve reflexes. Without the right nutrients, this won't happen. Vitamins may help keep your nutritional status in peak form, but there is no one miracle vitamin that will do it all for you, although some vitamins may play a more important role in athletic performance than others.

Vitamin B-6

Most B vitamins assist in the metabolizing of carbohydrates, proteins and fats, but vitamin B-6 plays a crucial part in the release of glucose from glycogen in your muscles, necessary for energy production in all athletes. Vitamin B-6 is necessary for proper nerve functioning and nerve-muscle reflexes which may contribute to better body coordination and faster reflex time. Vitamin B-6 also helps in the formation of red blood cells that carry oxygen to the body. The RDA for vitamin B-6 for adults is 1.3 to 1.7 mg per day.

Vitamin B-12

Vitamin B-12 is often referred to as cobalamine. It plays a crucial role in nerve function, which may help with eye-hand coordination. Insufficient amounts of vitamin B-12 may cause peripheral neuropathy -- tingling in the legs, feet, arms and legs, causing difficulty and discomfort in walking and running and other sports-related activities. Vitamin B-12 also helps in the formation of red blood cells that bring oxygen to the muscles. The RDA for vitamin B-12 is 2.4 mcg per day.

Riboflavin

Vitamins are not sources of energy, yet they are vital for body growth and development, and for energy-yielding processes, such as sports-related activities. Riboflavin, or vitamin B-2, plays a vital role in the metabolizing of carbs, proteins and fats into energy. It is also necessary for several other vitamins, including vitamin B-6, to function optimally. Riboflavin is necessary for the repair of damaged tissues which can help with an athlete's recovery time and it may also contribute to increased focus and concentration.

Vitamin E

Vitamin E is a powerful antioxidant that neutralizes free radicals caused by oxidative stress that may result in muscle damage like that seen in sports related activities. A 2003 study in the journal "Free Radical Biology and Medicine" gave vitamin E supplements to younger and older men prior to exercise. The study found that the vitamin E helped reduce modest changes in oxidative stress. Vitamin E also helps form red blood cells and muscle tissue. Red blood cells carry oxygen to the tissues of the body. A deficiency in vitamin E may result in muscle weakness and fatigue and delay muscle recovery after exertion. The RDA for vitamin E for adults is 22.5 IU per day.