If you're training regularly, you might wonder if you need any extra vitamins or minerals. It's a question we often come across here at Body&Fit. Indeed, some studies show that people who live an active lifestyle may need more vitamins than those who don't. No official guidelines exist quite yet, although you might consider paying extra attention to some of the vitamins and minerals listed below.
Vitamin B
For athletes, B vitamins are especially important as they play a role in lots of bodily processes affecting performance. There are eight different B vitamins: vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B8 (biotin), B11 (folic acid) and B12 (cobalamin).
Each B vitamin has its own function in the body. Thiamine (B1), for example, helps release energy from fat, carbohydrates and proteins, and vitamin B12 contributes to a normal energy-yielding metabolism. It also helps reduce tiredness and fatigue, which is why it's often found in popular energy drinks.
You'll mostly find B vitamins in foods, from grains to meat and vegetables. Beef liver is particularly high in vitamin B12 and leafy vegetables like spinach are high in folic acid (B11). You can also consider taking a multivitamin, like our Sports Multi, or a vitamin B complex.
Vitamin C
Vitamin C helps maintain the normal functioning of the immune system during and after intense physical training. So, it's easy to see why it's important to keep an eye on your intake if you exercise regularly. Vitamin C is primarily found in fruits and vegetables like citrus fruits, kiwis, berries, peppers and Brussels sprouts. We also offer a wide range of vitamin C supplements.
Vitamin D
Our body can produce vitamin D by itself, although it needs the sun to do so. This makes it quite tricky to get enough during dark winter months. Vitamin D helps maintain normal muscle function, the immune system and healthy bones, so it can be good to supplement during this time of year. Our Vitamin D3 - 3000 IU is a nice option. One capsule a day is just enough.
Children, the elderly, dark-skinned people and pregnant women can also benefit from a little extra vitamin D. Read more about it in our extensive blog: everything you need to know about vitamin D.
Magnesium
Magnesium plays several important roles in the human body. Among other things, it contributes to normal energy metabolism and muscle function, and helps reduce fatigue. Research suggests that sweat loss from exercise can increase magnesium requirements. Since our body cannot produce magnesium itself, it's advisable to eat enough magnesium-rich foods like nuts, beans, cereals and dark leafy vegetables like spinach. Of course, you can take a magnesium supplement, too.
Iron
Studies show that iron deficiency is common among athletes, yet it plays an important role in the production of red blood cells. It also contributes to the transport of oxygen around the body, the reduction of fatigue and normal immune system function. You can find iron in foods such as red meat, whole grain products and dark green vegetables.
FAQ: Vitamins & Minerals for an Active Lifestyle
Do I need more vitamins if I exercise regularly?
Some studies suggest that people with an active lifestyle may have slightly higher needs for certain vitamins and minerals, such as magnesium and iron, due to factors like sweat loss and increased energy turnover. No official separate guidelines exist for athletes yet, but a varied, balanced diet remains the foundation, with targeted supplementation considered where needed.
Can I get all these nutrients from food alone?
In most cases, a varied and balanced diet rich in vegetables, fruit, whole grains, lean protein and healthy fats provides the vitamins and minerals your body needs. Supplements can be a useful addition if your diet falls short in certain areas, but they work best alongside, not instead of, nutrient-dense foods.
What is the best time to take vitamin D?
Vitamin D is fat-soluble, so it's often recommended to take it with a meal that contains some fat to support absorption. Beyond that, consistency matters more than exact timing, so choose a time that fits easily into your daily routine.
Is it safe to combine multiple vitamin and mineral supplements?
Many people combine a multivitamin with a targeted supplement like vitamin D or magnesium. It's worth checking the combined dosages against recommended daily amounts to avoid unnecessary excess, and speaking to a healthcare professional if you're unsure about combining several products.
Which vitamins and minerals matter most for recovery?
Magnesium and B vitamins are often highlighted for their role in normal energy metabolism and reducing tiredness and fatigue, both relevant during recovery. Iron also plays a role in oxygen transport around the body, which supports overall performance and recovery capacity.
If you're looking for more information about vitamins and minerals, or sports nutrition in general, then be sure to contact our Nutrition Experts.
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Sources
- Nielsen, F.H., & Lukaski, H. (2006). Update on the relationship between magnesium and exercise. Magnesium Research, 19(3), 180-9.
- Nickerson, H. J., Holubets, M. C., Weiler, B. R., Haas, R. G., Schwartz, S., & Ellefson, M. E. (1989). Causes of iron deficiency in adolescent athletes. The Journal of Pediatrics, 114(4), 657-663.
- European Food Safety Authority (EFSA)
- NHS - Eat Well
