Everyone needs vitamins. But they are especially important for athletes. They help athletes stay healthy and reach peak training and performance. Vitamins are best obtained from dietary sources, although supplements can be used, if necessary. Most athletes get adequate levels of vitamins without even trying, although some, especially women, may have difficulty.
Sources
Vitamins are found naturally in a variety of foods. Fruits and vegetables like leafy greens and citrus fruits are excellent sources of vitamins. Other dietary sources that are rich in vitamins include fortified cereals, meats, eggs, beans and whole-grain breads. It is best to get needed vitamins through dietary sources, although supplements can be used if you cannot get adequate amounts from food. A daily multivitamin supplement can help fill in any gaps. But talk with your doctor before beginning any supplement regimen.
Optimal Function
Vitamins do not directly provide energy, but they do help metabolize carbohydrates and fats that provide energy. Vitamins also help rebuild muscle protein that is lost during training. Vitamins activate many metabolic processes. When you don't get adequate amounts of vitamins, your overall health and athletic performance are affected. Many vitamins help strengthen the immune system, as well. A healthy immune system is important for athletes, because any illness, no matter how small, can derail training and hurt performance.
Amounts Needed
There is some evidence that athletes need slightly higher amounts of certain vitamins. But this isn't usually a concern for athletes, because they generally get more calories than nonathletes to fuel their activities. This means they usually get more vitamins, as well.
Vitamin levels need to be consistent. Chronically low intake levels can disrupt normal function and metabolism, while chronically high intake can lead to toxicity. Toxicity can impair performance and put health at risk. Consuming a variety of vitamin-rich foods on a regular basis is the best way to achieve the right balance of vitamins.
Calcium and Vitamin D
Calcium and vitamin D are both vital to bone development and health. These two micronutrients tend to be lower than needed in everyone's diet, regardless of whether they are athletes or not. Athletes put stress on their bones and muscles on a regular basis during training and competition. This added stress can increase the risk of injuries, and decreased intake of calcium and vitamin D only adds to this risk. Excellent sources of calcium and vitamin D include low-fat milk and dairy products such as yogurt, cottage cheese and string cheese. Calcium supplements with added vitamin D are also available if your doctor feels that this is necessary.
Iron
Iron is a component of hemoglobin, a protein found in red blood cells. Hemoglobin helps transport oxygen to organs and tissues and carbon dioxide back to the lungs, where it can be exhaled. If you get too little iron, you can develop iron-deficient anemia and experience impaired oxygen and carbon dioxide transport. This can affect your training and performance. Women are particularly at risk for decreased levels of iron because of blood loss during menstruation.
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