Vitamins and minerals are required for health and are essential for optimal physical performance. But should athletes or weekend warriors pop vitamin and mineral supplements to help get that winning edge?
While research shows that deficiencies of certain vitamins can impair athletes’ performances, there is no strong evidence to suggest that more is better. Provided your diet is nutritionally balanced, additional vitamins and mineral supplements are generally unnecessary.
Athletes at risk of developing vitamin deficiencies include those who are pregnant, those taking certain medications, for example, the oral contraceptive pill, and those on low-energy (kilojoule) diets. Rather than relying on supplements, ‘at risk’ athletes should follow the ‘food first’ principle and aim to improve the balance in their diet.
Poor mineral status is also known to affect athletic performance. Most minerals occur in a wide variety of foods and are essential for nerve transmission, muscle contraction, fluid and electrolyte balance, energy production pathways, and bone, muscle, skin and blood structure.
Check out our guide to some common at risk nutrients:
Iron
Athletes at risk Endurance athletes, post-pubertal women, vegetarian athletes, those on restricted energy diets and those following fad diets Effects of deficiency Lethargy, tiredness, decrease in performance Food sources Easily absorbed from liver, kidney and red meats. Not easily absorbed from green leafy vegetables, fortified breads and breakfast cereals, and legumes but vitamin C-rich food, eaten in conjunction with these foods, will enhance iron absorption.
Calcium
Athletes at risk Young females restricting their energy intake, female athletes who have stopped menstruating, and those with increased needs, for example, breast feeding
Effects of deficiency Reduced bone density, and increased risk of osteoporosis later in life
Food sources Dairy products – milk, cheese and yogurt. Fortified soy drinks, fish with edible bones, nuts and seeds and green leafy vegetables.
Zinc
Athletes at risk Similar to those at risk of iron deficiency, as many foods that are good sources of iron are also good sources of zinc.
Effects of deficiency Fatigue, reduced immunity, lack of taste sensation, slow healing of wounds, failure to grow, hair loss, dry skin.
Food sources Oysters, red meat, liver, seafood and legumes. Wholegrain products and fortified breads and cereals. Nuts and seeds. Note, zinc from plant sources is better absorbed when eaten with animal protein (such as dairy products).
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