Multivitamins for Athletes

Vitamins are micro nutrients that are essential to proper body function. They are involved at low concentrations in many vital processes. 

Overview of vitamins

Vitamins play a major role in the energy metabolism, the muscle and brain functions, and in preventing certain diseases. Deficiencies of vitamins can occur in various situations:

• Dietary imbalances
• Physical activities
• Winter season
• Excess use of coffee, tea, alcohol, tobacco, etc.

The most important sources of vitamins are fruits and vegetables, oilseeds, cereals, fish, eggs, and meat. Occasional supplementation may be necessary to optimize the body function. The most important sources of vitamins are fruits and vegetables, oilseeds, cereals, fish, eggs, and meat.

Fat-soluble vitamins

These vitamins bind to the lipids eaten and are absorbed together with the fatty acids. They are stored in fatty tissues, so that they stay in the body for several days, or even several months.

Water-soluble vitamins

These vitamins are soluble in water, they are not stored for a prolonged time and are excreted in the urine when in excess. The B family vitamins is involved in the transformation of carbohydrates, proteins and fatty acids into the energy necessary for muscle function.

Vitamin intake

Vitamins K and D, the human body is not able to produce. Providing vitamins through diet is therefore critical to smooth body function. The needs in vitamins depend on several criteria: the gender, the age, the physical activity, the physiological status. Certain physiological conditions may require additional vitamin intake: athletes, teenagers, elderly people, pregnant or breastfeeding women, or after a disease, an surgery or an accident.

B Vitamin group

Vitamin B1 (Thiamine)

B1 helps break down carbohydrates and proteins for energy.

Where to find: Whole and enriched grains and fortified cereals.

Vitamin B2 (Riboflavin)

B2 is involved in release of energy in the electron transport chain, the citric acid cycle, as well as the catabolism of fatty acids.

Where to find: Almonds, milk, yogurt, wheat germ, fortified breads and cereals.

Vitamin B3 (Niacin)

B3 supports both anaerobic and aerobic performance. Too much or too little B3 can shift your body's use of energy from fat to carbohydrates or vice versa; this might affect performance. 
Where to find: Meat, fish, poultry, peanuts, peanut butter and enriched grain products.

Vitamin B5 (Pantothenic)

B5 vitamin is needed for the breakdown of fats, proteins and carbohydrates into usable energy. 
Where to find: Poultry, seafood, nuts, seeds, avocados and whole grains.

Vitamin B6

Vitamin B6 is involved in over 100 metabolic reactions in your body, including the production of energy and hemoglobin, a protein in red blood cells.

Where to find: Meat, fish, poultry, eggs, beans whole grains, seeds and oysters.

Vitamin B7 (Biotin)

B7 involved in the metabolism of energy, amino acids and cholestero.

Where to find: Nuts, eggs, soybeans and fish.

Vitamin B9 (Folic acid)

B9 is important for cell production, heart health and protection against birth defects. Female athletes of childbearing age should include B9 in their diet every day.

Where to find: Enriched grains, dark leafy greens, whole-grain breads and cereals and citrus fruits.

Vitamin B12

B12 is involved in red blood cell formation, B12 is crucial for getting oxygen to tissues. B12 is only found in animal products, putting vegan and vegetarian athletes at risk for anemia. Such groups should try to get as much B12 from food as possible.

Where to find: Seafood, meats, milk and cheese, eggs and fortified breakfast cereals.

Calcium

Is essential because it prevents muscle cramps and helps strengthen bones. Most athletes don't meet their need for daily calcium intake. Lack of calcium can lead to a slew of problems, such as, osteoporosis and hormone imbalance. The important is to consume a diet adequate in energy, protein, fat, vitamins, minerals, and fluids to support the physical demands and replenish the physiologic losses incurred with physical training.

Where to find: dairy products, seafood, green vegetables, mineral water, dried fruits and legumes.

Vitamin C

Perhaps the most famous antioxidant, vitamin C offers a wide variety of health benefits, including protecting from infection and damage to body cells, helping produce collagen (the connective tissue that holds bones and muscles together), protecting your body from bruising by keeping capillary walls and blood vessels firm, and helping in the absorption of iron and folate.

Where to find: citrus fruits (oranges, grapefruits and tangerines), strawberries, sweet peppers, tomatoes, broccoli and potatoes.

Vitamin D

Is involved in so many physiological functions and maintains our health in so many different ways that, once you start to count its benefits. First, it helps us absorb calcium – which, in turn, affects bone development and growth, nerve signaling, immune function, blood pressure, and even muscle strength and mass, especially as we get older. Vitamin D may also play a role in decreasing our risk for certain types of cancer, as well as diabetes, rheumatoid arthritis, and multiple sclerosis. It can even help us lose or maintain weight.

Where to find: Fortified milk and cereals, cod-liver oil, seafood and eggs.

Vitamin E

Is important because it is an antioxidant and may help to prevent some of the oxidative damage that may occur from exercise. This oxidative damage, caused by free radicals, may interfere with the cells’ ability to function normally and is believed to play a role in many different health conditions, including the aging process, cancer, and heart disease. Vitamin E promotes a healthy immune system and may help to prevent the dip in immune function that may occur right after exercise. Vitamin E may also help to ease muscle cramps.

Where to find: sunflower seeds, almonds, wheat germ, hazelnuts, soy milk, peanut butter, corn oil, cooked spinach, turnip greens.

Iron

Is essential to the synthesis of haemoglobin, a blood component that transports oxygen. Iron is also involved in the production of myoglobin that transports the oxygen to the muscle. One of the problems of iron metabolism is its low absorption. The major part of the body iron (70%) is in the form of heme iron (associated with red blood cells). It is better absorbed than iron of vegetable origin, called "non-heme iron". This is why meats are the best sources of iron.

Where to find: blood sausages, pork, poultry and lamb livers, kidneys, dried meat, mussels, oysters, beef.

Magnesium

Our body contains 25 mg of magnesium on average, mainly in the bones and the muscles, but also in the nerves and various organs. Magnesium has many functions, some of which are vital to sport performances, including muscular contraction and the transmission of nerve impulses. Magnesium is also involved in the production of energy from carbohydrates and lipids. Magnesium is excreted in the urine every day. Stress or intense exercise are another source of elimination.

Where to find: seafood, legumes, whole meal bread, certain vegetables ,cocoa, nuts, dried fruits.

Potassium

Is involved in many essential functions, transmission of nerve impulses, muscle contraction, carbohydrate metabolism, protein synthesis and acid-base balance. It regulates water exchanges through the cell walls and has a hypotensive action on blood pressure.

Where to find: Potassium is mainly found in legumes, tubers, vegetables, bananas and chocolate.

Sodium

Provides an essential benefit for endurance performance. During workout, the fluid and electrolyte balance can be affected due to water and sodium losses through sweat. Sweating can be substantial when you exercise in warm conditions, and the sodium loss is then increased. Sodium intake helps compensate exercise-related losses. Moreover, hydration requires the combined intake of water and sodium (sodium helps "retain" water). Sodium in sports drinks promote the absorption of water and carbohydrates.

Where to find: table salt, salted ready products, deli products, cheeses and seafood products.

Zinc

Is involved in protein synthesis, energy production, cell growth, certain antioxidant enzymes.

Where to find: oysters, cheese, bee.