What Vitamins and Minerals are Crucial for Athletic Performance? 

Several vitamins and minerals play crucial roles in supporting athletic performance by contributing to energy metabolism, muscle function, and overall health. Athletes, due to their increased energy expenditure and physical demands, may have higher requirements for certain nutrients. Here are key vitamins and minerals essential for athletic performance:

Vitamins:

• Vitamin B Complex:

  • Role: B vitamins (B1, B2, B3, B5, B6, B7, B9, B12) are crucial for energy metabolism, converting food into usable energy.

  • Sources: Whole grains, meat, poultry, fish, eggs, dairy products, leafy greens, and fortified cereals.

• Vitamin C (Ascorbic Acid):

  • Role: Vitamin C is important for collagen synthesis, immune function, and antioxidant protection.

  • Sources: Citrus fruits, strawberries, bell peppers, broccoli, and tomatoes.

• Vitamin D:

  • Role: Vitamin D is crucial for bone health, immune function, and muscle function.

  • Sources: Sun exposure, fatty fish (salmon, mackerel), fortified dairy products, and egg yolks.

• Vitamin E (Tocopherols):

  • Role: Vitamin E is an antioxidant that helps protect cells from oxidative stress.