What are they?
The most important vitamins in sports are vitamin D, B vitamins and, among those with antioxidant properties, vitamin C, vitamin A and vitamin E.
Some minerals (iron, zinc, magnesium, calcium and selenium) also help in sports.
Food sources
Here are the main food sources of the most important vitamins for sports.
| Vitamin | Food sources |
|---|---|
| Vitamin D | Cod liver oil, eggs, fish |
| B vitamins | Cereals and legumes, meat, liver |
| Vitamin C | Tomatoes, peppers, kiwi, citrus fruits |
| Vitamin A (beta-carotene) | Vegetables, fruits of orange yellow or dark green color (carrots, pumpkin, broccoli, spinach, apricots, melon) |
| Vitamin E | Vegetable oils, wheat germ, whole grains, green leafy vegetables, nuts |
Absorption
Medications (laxatives, oral contraceptives, aspirin, antibiotics), coffee, smoking, and alcohol can reduce the body’s absorption or utilization of vitamins.
Reduced availability may also be due to malabsorption caused by intestinal disorders.
Effects
Involved in numerous metabolic reactions and in the processes of muscular biochemical adaptation induced by physical exercise, vitamins and minerals are essential micronutrients to support the body in sports practice, but after physical effort they are lost, so they must always be replenished.
Vitamin D helps in the process of consolidating the bone structure, while B vitamins, favoring the use of sugars, fats and proteins to obtain calories, are important to provide the body with the energy necessary to better face workouts and competitions.
Deficiency
Any deficiencies (hypovitaminosis), when severe lead to the development of nutritional diseases such as scurvy, beriberi, pellagra and rickets.
But even less pronounced deficits induce disorders reported by symptoms such as loss of appetite, joint pain, dry skin, visual difficulties and generalized weakness.
Integration
Generally a varied and balanced diet is able to provide the body with the right amount of nutrients.
However, in case of sports commitment, but also in case of tiredness and fatigue, it may be useful to resort to supplementation with a multivitamin and multimineral to support energy production processes and fill any micronutrient deficiencies.
Recommended doses
The daily requirement of vitamins and minerals depends on both the type of sport and the intensity with which it is practiced. For this reason, a higher dose than is generally recommended may also be required.
However, dietary supplements have a dosage of vitamins and minerals in line with the recommended daily dosage, expressed by the RDA (Reccomended Daily Allowance).
There are also multivitamin and multimineral products marketed as over-the-counter drugs, in which the dosage of vitamins and / or minerals can also be higher than the RDA, giving the product a prophylactic / therapeutic value, and that the pharmacist can advise on a case-by-case basis.
Precautions
Fat-soluble vitamins (A, D, E, K) tend to accumulate in the tissues, once introduced into the body; It is therefore important to supplement these micronutrients in the correct amounts, in line with the recommended daily dosage.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.