Vitamins and Minerals

Everyone needs vitamins and minerals; however, athletes because of their high energy levels and muscular and skeletal stress need more.  Vitamins and Minerals are important in the body because they aid in specific chemical reactions that without their presence would either occur to slowly or not occur at all, that is why it is so crucial to have the optimum levels of vitamins and minerals available for you body to use at all times. Here we will give you an outline of the key vitamins and minerals that you as an athlete need, and what amounts are right for you.

Vitamins :

Vitamin B- There are multiple types of B vitamins, B vitamins work in unison to convert food to muscular energy.  An athlete who is deficiency in their B vitamins will have a hard time producing the energy needed to have effective cellular functioning.

Vitamin B Guide

Folic Acid-Folic Acid in conjunction with B vitamins work to form new healthy red blood cells.  It also functions in Amino Acid metabolism and the production of DNA.  The body uses folic acid in areas of the body where the tissue turnover rate is high in order to repair and re-grow the damaged or destroyed tissue (e.g. joints, ligaments, muscles).  Since Folic Acid is used in the synthesis of new red blood cells a lack of Folic Acid can lead to Anemia.

Folic Acid Guide

Vitamin C- Vitamin C is mainly used by the body as an anti-oxidant to support the immune system and as a substrate for the formation of the connective tissue collagen.  Numerous studies have documented the relationship between performance and vitamin C intake, however there still not enough evidence to describe that relationship.  In one study athletes who were given doses of Vitamin C prior to testing showed higher results but their VO₂ max was lowered.  However, athletes in another study who participated in concussive sports showed faster signs of healing from bruises and injuries.  Overall, it is a good idea to get your needed dosage of Vitamin C because any athlete can benefit from faster healing and less sick days.

Vitamin C Guide

Vitamin A- Vitamin is known to promote healthy vision.  It is also used by the body to keep red blood cells, skin, and bones healthy.  Regular amounts of Vitamin A can help an athlete in the ways listed, however, an excess of Vitamin A can have toxic effects and athletes should be advised against taking more than their needed daily requirements.  Athletes can also obtain Vitamin A through its pre-courser beta-carotene.  Beta-carotene is converted by the body to Vitamin A under the right conditions, and athletes may therefore obtain all the needed Vitamin A they need through consumption of foods containing Beta-carotene. Beta- carotene is found in all orange, red, and dark fruits and vegetables; it serves two purposes in the body.  First is serves as a strong anti-oxidant protecting against cancerous cells as well as a component of Vitamin A that can be converted to the Vitamin as needed.

Vitamin A Guide

Vitamin D- Vitamin D is needed by the body to promote bone growth and fortification.  Vitamin D allows the bones to absorb calcium and phosphorus more effectively.  Vitamin D is most commonly obtained through the exposure to sunlight and through some foods.  There is no direct evidence that extra Vitamin D is beneficial to an athlete’s performance, however, a deficiency may be costly as a deficiency places athletes at a much higher risk for developing bone fractures.

Vitamin D Guide

Vitamin E- Vitamin E is used by the body to defend against cell destruction caused by peroxides.  Peroxides are free radicals formed during cellular respiration that can alter and destroy cells.  Vitamin E works to capture oxygen and limit the amount of oxidation that occurs during cellular respiration.  Athletes looking to reduce the amount of internal damage done to their cells should make sure they are getting adequate amounts of Vitamin E.

Vitamin E Guide

Vitamin K- Vitamin K is used by the body to form a substance known as prothrombin, which is used in the formation of blood clots.  A deficiency in Vitamin K may result in the inability of an athlete to stop a wound from bleeding or for a bruise to disappear. Levels of Vitamin K in the body have also been correlated to bone density.  In a study athletes who participated in contact sports with higher levels of Vitamin K were less likely to suffer bone fractures and breaks than their counterparts.

Vitamin K Guide

How to Maximize your Vitamin Intake

• Colorful fruits and vegetable are great sources of natural vitamins
• Eat Fresh- do all you can to eat fresh in season fruit rather than processed fruit
• Minimize the amount of time needed to cook vegetables, as overcooking often removes and degrades the vitamins
• Get 6 servings of fruits and vegetables a day.