Female athletes may suffer from poor nutrition in an attempt to lose weight and increase their performance. This attempt often manifests itself in symptoms such as fatigue, burnout and repeated injuries. Since female athletes are prone to this, they often require more vitamins and minerals than non-athletic women.
Iron
Iron is a mineral that female athletes are at the most risk for becoming deficient in, according OBGY.net. The recommended daily allowance for girls is 18 mg, although many girls do not get this much. This level can be lowered even more by menstruating and sweating. OBGYN.net states that inadequate iron stores and iron deficiency can lead to iron deficiency anemia, which is common for female athletes. Eating iron-rich foods, eating vitamin C food sources to help increase the intake of iron and taking supplements should help increase iron levels.
Potassium
Potassium is a mineral used to balance fluids in the body and promote steady heartbeats and normal muscle contractions. PubMed recommends that female athletes pay special attention to potassium and meet the required minimum of this mineral at least. People who are low in potassium may suffer muscle spasms. Potassium is lost through excessive sweating and must be replaced. Certain hydration waters such as Gaterade or Powerade contain potassium. You can also take multivitamins that contain 100 percent of your recommended daily allowance in potassium to keep a healthy potassium level.
B-Complex
B-complex vitamins control the functioning of nerves, the brain and muscles as well as the growth of hair, nails and skin. PubMed recommends that female athletes make sure they get enough thiamin, riboflavin and niacin. These vitamins in particular are responsible for converting food to energy, and keeping the skin, blood, hair, nails, brain, nerves and muscles healthy. You can take B-complex supplements to get adequate amounts of all of these B vitamins, including folic acid or you can take a complete multivitamin that contains all of the B-vitamins.
Calcium
Calcium is a mineral that keeps the bones healthy and strong. Women who play sports or run, should make sure they are getting enough of this mineral. According to OBGYN.net, half of female runners and 40 percent of gymnasts do not get enough calcium. A woman should aim to get between 1,000 and 1,500 mg per day depending on her age group.
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