Despite our best efforts, our daily diet may not contain the right levels of every nutrient. This is where taking dietary supplements can help to support our nutritional intake. While each and every essential micronutrient is important, many athletes, gym goers and fitness enthusiasts choose to tailor their vitamin and mineral intake so that it complements their active lifestyles and the sports they play.

The effects of exercise are well known to many of us, but how does exercise affect your body on a micronutrient level? Exercise stresses many metabolic pathways where essential micronutrients (vitamins and minerals) play a number of important roles. The changes to your body brought on by training may (over time) increase your body’s need for some micronutrients. You may also need to pay extra attention to micronutrients that frequently require supplementation in athletes (1-5).

Many B-vitamins (such as B1, B2, B3, Pantothenic acid, B6 and Biotin) play key roles in the release of energy from carbohydrates, protein and fats (6, 7). Minerals such as calcium, magnesium and potassium support normal muscle function (8-10). Some micronutrients may even help to counter the weakening of your immune system, which may happen as a result of doing a strenuous workout. Micronutrients that play important roles in your immune system include iron, zinc, magnesium and vitamins A, C and D (2, 5).

Vitamin D is best known for promoting good bone health and muscle function. But it plays many other roles in your body. Research suggests it may help to enhance your body’s adaptive response to strenuous exercise and reduce the risk of stress fractures (4, 5). Like most of us, many athletes are also at risk of a vitamin D-deficiency, especially if they play sports with low exposure to sunlight, such as winter or indoors (1, 5, 11-13).

When it comes to exercise performance, iron plays a crucial role, due to its role in oxygen transport throughout the body. However, suboptimal iron status among endurance athletes is more common than many of us think. It’s particularly noticeable in athletes who are women and/or vegetarians. This may be due to a number of factors such as an increased demand from exercise or low dietary intake and losses through menstruation. In order to maintain an optimal iron status, make sure you eat plenty of foods that are rich in iron such as red meat, nuts, seeds, green leafy vegetables and legumes. It’s also important to make sure that you eat meals that contain vitamin C as it helps to increase the absorption of iron from plant foods (2, 4).

Reap the benefits from all of your hard work by paying attention to the micronutrients you take,   especially if you’re training/exercising in tough circumstances, such as heat, high altitude or intense training (3). Athletes should, generally aim to meet their dietary needs by eating a variety of whole food sources. However, in some situations, it can be difficult to consume ‘normal’ foods, which is why taking dietary supplements may help you to achieve your nutrition and exercise goals (1, 2, 4, 5). 

References

1. Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jäger R, et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr. 2018;15(1):38.
2. Burke LM, Castell LM, Casa DJ, Close GL, Costa RJS, Desbrow B, et al. International Association of Athletics Federations Consensus Statement 2019: Nutrition for Athletics. 2019;29(2):73.
3. Burke LM, Hawley JA. Swifter, higher, stronger: What's on the menu? Science. 2018;362(6416):781-7.
4. Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543-68.
5. Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med. 2018;52(7):439-55.
6. WHO. Vitamin and mineral requirements in human nutrition. 2nd ed. Geneva, Rome: World Health Organization/Food and Agriculture Organization of the United Nations; 2004. xix, 341 p. p.
7. Woolf K, Manore MM. B-Vitamins and Exercise: Does Exercise Alter Requirements? 2006;16(5):453.
8. EFSA Panel on Dietetic Products N, Allergies. Scientific Opinion on the substantiation of health claims related to potassium and maintenance of normal muscular and neurological function (ID 320, 386) and maintenance of normal blood pressure (ID 321) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2010;8(2):1469.
9. EFSA Panel on Dietetic Products N, Allergies. Scientific Opinion on the substantiation of health claims related to calcium and maintenance of bones and teeth (ID 224, 230, 231, 354, 3099), muscle function and neurotransmission (ID 226, 227, 230, 235), blood coagulation (ID 230, 236), energy-yielding metabolism (ID 234), function of digestive enzymes (ID 355), and maintenance of normal blood pressure (ID 225, 385, 1419) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2009;7(10):1210.
10. EFSA Panel on Dietetic Products N, Allergies. Scientific Opinion on the substantiation of health claims related to magnesium and “hormonal health” (ID 243), reduction of tiredness and fatigue (ID 244), contribution to normal psychological functions (ID 245, 246), maintenance of normal blood glucose concentrations (ID 342), maintenance of normal blood pressure (ID 344, 366, 379), protection of DNA, proteins and lipids from oxidative damage (ID 351), maintenance of the normal function of the immune system (ID 352), maintenance of normal blood pressure during pregnancy (ID 367), resistance to mental stress (ID 375, 381), reduction of gastric acid levels (ID 376), maintenance of normal fat metabolism (ID 378) and maintenance of normal muscle contraction (ID 380, ID 3083) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2010;8(10):1807.
11. Backx E, van der Avoort C, Tieland M, Maase K, Kies A, van Loon L, et al. Seasonal Variation in Vitamin D Status in Elite Athletes: A Longitudinal Study. Int J Sport Nutr Exerc Metab. 2017;27(1):6-10.
12. Cashman KD, Dowling KG, Škrabáková Z, Gonzalez-Gross M, Valtueña J, De Henauw S, et al. Vitamin D deficiency in Europe: pandemic? Am J Clin Nutr. 2016;103(4):1033-44.
13. Rawson ES, Miles MP, Larson-Meyer DE. Dietary Supplements for Health, Adaptation, and Recovery in Athletes. Int J Sport Nutr Exerc Metab. 2018;28(2):188-99.