Vitamin B12 is extremely important for the body’s energy metabolism. Every cell in the body depends on B12, as it plays a key role in fatty acid synthesis and energy production, making it essential for active athletes. A deficiency can cause limb weakness, fatigue, and even numbness. Because this vitamin is found mainly in animal products, vegan and vegetarian athletes are at higher risk of B12 deficiency. Strict vegans and vegetarians should consume bread, cereals, and other grain products fortified with B12 or take dietary supplements.
Sources of vitamin B12: fish, meat, poultry, eggs, dairy products.
Best known for its role in vision, vitamin A is also a powerful antioxidant that helps fight free radicals caused by oxidative stress and plays an important role in supporting bone health. Excess vitamin A can be toxic, so consult a doctor before supplementing.
Sources of vitamin A: sweet potatoes, spinach, pumpkin, carrots, broccoli.
Vitamin D is known as the “sunshine vitamin,” as it is produced when your skin absorbs sunlight. It regulates calcium and phosphorus absorption—two minerals essential for strong bones. A deficiency can increase the risk of fractures, muscle pain, and muscle weakness in athletes.
Sources of vitamin D: cheese, egg yolks, canned salmon, mushrooms.
Vitamin B6 is responsible for protein and glucose metabolism and hemoglobin production in the body. Alongside other B vitamins, B6 helps unlock the energy stored in food to support energy production and cell health—especially important for highly active individuals. Like all B vitamins, B6 is water-soluble, meaning it is excreted in urine and not stored in the body. Foods rich in B vitamins must be consumed daily.
Sources of vitamin B6: chickpeas, bananas, avocados, sweet potatoes, eggs, tuna, salmon.
Iron is a mineral, but it plays such an important role in athletic nutrition that it deserves special attention. It is responsible for transporting oxygen throughout the body, especially to working muscles. Low iron levels can cause fatigue and impair physical performance. Iron is lost through sweat, urine, and menstruation. Female athletes are at higher risk of deficiency and may require supplementation.
Foods rich in iron: red meat, lentils, beans, tofu, spinach, pumpkin seeds.
Athletes' diets should be designed to prevent deficiencies of essential minerals and vitamins needed for optimal performance. Proper nutrition and high-quality sports vitamins will help you achieve great results.
Based on: 2020 Concordia University St. Paul, Maggie Michalczyk
