Dietary supplements, including vitamins and minerals, are commonly used by athletes with the idea that they will enhance athletic performance. Vitamins and minerals play an important role in the body as regulators of metabolic processes and to support growth and development. Vitamins and minerals can influence athletic performance if there is a deficiency. However, supplementation has not always been shown to have added benefits if a balanced diet is consumed. Supplementation may be beneficial if caloric intake is restricted or if many foods are eliminated from the diet.
B-complex Vitamins
The B-complex vitamins consist of thiamine, riboflavin, folate, vitamin B-6 and vitamin B-12. These vitamins play an important role in the metabolism of protein, carbohydrates and fat. They also aid in the production and repair of red blood cells. In athletes, a deficiency in B-complex vitamins may affect the body's ability to repair itself after intense workouts. If dietary intake is inadequate, supplementation may help enhance athletic performance. Sources of B-complex vitamins include fish, chicken, dairy products, dark green vegetables, fortified cereals and whole grains.
Vitamins C and E
Vitamins C and E are both antioxidants. Vitamin C functions in collagen synthesis, oxidation of fatty acids and the formation of neurotransmitters. Vitamin C helps protect against oxidative stress and may help prevent upper respiratory tract infections. It is commonly believed vitamin C can prevent colds, but it has only been shown that vitamin C may reduce the severity and duration of colds. Sources of vitamin C include broccoli, sweet peppers and oranges. Vitamin E plays a role in immune function in addition to its anti-oxidative properties. Vitamin E may enhance oxygen use during exercise at high altitudes, but at lower altitudes there has not been any additional benefits of supplementation. Vitamin E can be found in foods such as nuts, seeds and plant oils.
Many athletes take vitamin A and E to decrease exercise-induced oxidative stress and muscle tissue damage. Studies are inconclusive, but if intake from the diet is inadequate, supplementation of vitamin A and E may help athletes improve performance.
Calcium
Calcium is a mineral that has several functions, including roles in bone metabolism, blood coagulation and transmission of nerve impulses. Calcium levels are closely regulated in the body. Athletes who exercise in humid conditions or who sweat heavily may need more calcium and may benefit from a supplement. Dairy products are sources of calcium. If calcium supplements are taken, they are best absorbed in doses of less than 500 mg at one time and taken between meals.
Sodium
Sodium can have an impact on athletic performance, because during intense exercise, sodium is lost through sweat. Athletes may benefit from a sports drink during training and performance to prevent dehydration and replace lost sodium. Increased dietary sodium intake may be needed for athletes, especially in hot and humid environments. Sodium can be found in foods such as pretzels, chips, processed foods, canned foods and some frozen foods.
References
- "Sports Nutrition: A Practice Manual for Professionals Fourth Edition"; American Dietetic Association; Marie Dunford, Ph.D., R.D., Editor; 2006
- Oregon State University: B-vitamins Play an Important Role in Athletic Performance; Aimee Brown, 2006
- "Journal of the International Society of Sports Nutrition"; Dietary Supplements and Sports Performance: Introduction and Vitamins; Melvin Williams, Ph.D., FACSM; 2004
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