Vitamins for Sports

According to the American Dietetic Association, vitamins do not provide sports participants with energy. However, they do help athletes to convert food into energy. Vitamins cannot enhance sports performance, but they can leave you feeling sluggish without adequate amounts of vitamins. If you are concerned you are not receiving adequate amounts of vitamins, talk to your doctor about the possibility of vitamin supplements.

Vitamin B Complex

The vitamin B complex -- including vitamin B1, B2, B6 and B12 -- play a vital role in sports nutrition. Vitamin B1 helps to breakdown carbohydrates and proteins into energy that the body can use during daily activities as well as athletic activities. Vitamin B2 helps your body to produce energy as well as red blood cells. Vitamin B6 helps to produce energy as well as hemoglobin -- which is a protein source for red blood cells. Vitamin B12 is important in the formation of red blood cells. With a lack of vitamin B12, the American Dietetic Association indicates athletes may be at risk for developing anemia. You can receive a supply of vitamin B by consuming beans, peas, green vegetables, whole grains, fish, eggs and dairy products.

Vitamin C

Vitamin C is an important antioxidant for athletes. Vitamin C helps to protect against and fight off infection. This vitamin also helps to produce collagen, which is a connective tissue that keeps your bones and muscles together. Vitamin C also helps to prevent you from bruising -- during direct contact in sports -- by keeping your blood vessels and capillaries firm, according to "The Vitamin Book." Vitamin C can be found in citrus fruits -- such as oranges and grapefruits -- strawberries, potatoes, peppers and broccoli.

Vitamin D

Vitamin D is essential for the development and maintenance of healthy bones in athletes. Found in fortified milk and cereal, eggs and seafood, vitamin D helps your body to absorb calcium. Calcium is necessary for the prevention of bone injuries and the development of osteoporosis later on in life. If your body does not properly absorb calcium, your body takes calcium from your bones to function. This can leave your bones weak. Vitamin D is essential in weight-sensitive sports -- including gymnastics -- according to the American Dietetic Association.

Folate

Folate is a vitamin that is important in the production of red and white blood cells and helps to protect against birth defects. Folate is also important in meeting the energy demands of athletes, according to the American Dietetic Association. Female athletes need to endurance they receive adequate supplies of folate in their diet each day. This is especially important for females in their childbearing years. Folate can be found in dark, leafy, green vegetables. Whole grains, cereals and citrus fruits are also sources of folate.