Learn how to incorporate vitamin B into a vegetarian or vegan diet here. Iron deficiency is common in athletes and can affect performance, according to some research. While it can occur in males, this deficiency is more common in females, especially those in endurance sports.

Additional research found that low iron levels can cause many adverse symptoms in female athletes, including reducing endurance and increasing the amount of energy that the body uses.

The authors suggested that people could take supplements to reduce these effects, but only if dietary changes could not meet their needs. They also note that people following vegetarian or vegan diets should take extra care to ensure that they meet their required daily intake of iron, as plant-based iron is less available to the body.

People should speak to a doctor before taking iron supplements and be sure to request a blood test to check their iron levels. Taking too much iron can cause uncomfortable and even dangerous side effects.

Calcium and vitamin D help the body build and maintain healthy bones, teeth, and muscles. These vitamins can help athletes maintain muscle mass and reduce the risk of injuries, such as bone fractures.

Studies have shown an association between low levels of coenzyme Q10 and increased fatigue. Coenzyme Q10 is an enzyme in the mitochondria, which are the parts of cells that generate energy.

Experts have linked some conditions with lower levels of coenzyme Q10 in the body, including:. The authors of a review stated that studies have consistently associated low levels of coenzyme Q10 with fatigue.

However, they noted that the results were difficult to interpret, as research papers vary in their definition of fatigue. The research on whether coenzyme Q10 supplementation is useful for athletes has produced mixed results.

For example, a study of moderately trained men found no evidence that it benefitted their exercise capacity. For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.

Some athletes use creatine because it is a legal nutritional aid for sports performance. People can get creatine from red meat and seafood, but it is also available as a supplement.

Research has shown that supplementing with creatine can increase muscle mass and improve strength when a person combines it with strength training.

Older adults may also be able to use creatine to increase their lean muscle mass and muscle strength.

Commercial supplements often combine creatine with other substances. Researchers have found that a creatine supplement that also contained caffeine, taurine, and amino acids helped athletes feel focused and increased the time that it took for them to feel exhausted.

It is important to note that some of the funding for this study came from companies that make supplements and other products. Ashwagandha is an Ayurvedic herb. A study explored the effects of ashwagandha on endurance in healthy athletic men and women.

People who received the root extract of ashwagandha had a significant increase in physical endurance after 8 and 12 weeks of treatment compared with the participants receiving a placebo. Another study tested the effects of ashwagandha on the endurance of elite cyclists.

After 8 weeks of treatment, the cyclists taking ashwagandha took longer to feel exhausted doing a treadmill test than the cyclists who received a placebo. Vitamins and supplements can be a safe way for athletes to try to improve their performance, but more research is necessary to determine the effectiveness of some supplements.

It is crucial to speak to a doctor before starting to take any new vitamins or other supplements. These substances can interact with other medications that a person might be taking. Taking too much of some supplements, such as iron, can cause adverse side effects.

Also, some vitamins may be ineffective unless a person has an existing deficiency. A doctor can test for vitamin deficiencies and advise on how to correct them if necessary.

People who feel as though they have low energy despite exercising regularly may wish to consider other aspects of their routine before taking supplements. Eating a balanced, nutritious diet and getting enough sleep may also boost athletic performance. Athletes following vegetarian and vegan diets may need to take particular care to ensure that they are obtaining enough of the above nutrients through their diet.

Although a healthful diet and regular exercise can reduce fatigue, some vitamins and supplements can also boost energy. Learn which ones may have…. In this edition of Medical Myths, we tackle some persistent myths about supplements, including multivitamins, probiotics, and antioxidants. Vitamin A supplements come in many different forms, but a person should check with their doctor which form and dosage will best suit them.

Read more…. Vitamin B complex supplements may help to prevent vitamin B deficiency. Learn more here. HUM nutrition offers a range of products to support a person's health. Here is our review for My podcast changed me Can 'biological race' explain disparities in health? While many athletes know they need to bulk up on protein they often forget about the imporatance of carbohydrates.

This is partially due to the fact that ingesting carbs reduces circulating cortisol and delays symptoms of overreaching during high intensity or long training sessions. By consuming higher carbs g per hour of sustained intensive activity , the stress hormones are reduced, limiting the degree of immune depression.

Gleeson M. Journal of Sports Sciences 22 1 , One way to ensure you are eating enough carbohydrates to fuel your body is to track what you eat. I use My Fitness Pal to log what I eat and base it off specific percentages of macronutrients.

By logging food, you will also be able to see where you may be lacking in other areas example — protein and fat, fiber, vitamins, iron etc. as well as where you may be eating too much e. My go to carbohydrates to fuel my training are oatmeal, rice, potatoes, and fruit.

I start off every day with a bowl of oatmeal. I add in protein powder for flavour I use ON Protein Energy in the Cinnamon Bun Flavour as well as berries and bananas for some extra carbs, and my favorite peanut butter — Nuts N More, for some healthy fats.

While you can get a lot of micronutrients from real foods, when you are training hard your body requires more nutrients to get the job done. A good multi vitamin containing vitamins A, C, E, B6 and B12 are especially important to the performance of athletes and is a great base to start with.

Below are some additional nutrients that have been shown to help keep your immune system strong. B Complex: is important to ensure optimal energy production as well as the repair and building of muscle tissues. Vitamin C: important to help increase resistance against pathogens and improve the immune system.

Vitamin D: associated with preventing infectious diseases. It is important when it comes to activating immune defenses. Zinc: crucial in the growth, building, and repair of muscle tissue but also in immune status.

Diets that lack animal protein and fiber typically tend to be associated with lower zinc levels. Extra Credit: Probiotics, glutamine, and echinacea are also thought to help with immunity, as well as digestion and gut health. As athletes, we need to ensure we do not just focus and contribute success to the time spent training.

What we do before and after training is equally, if not more important. First, we always need to listen to our body. If you are feeling excessively tired or sore, more so than after a normal training session, it is likely you need an extra rest day. Your body will thank you for it!

We also need to ensure we eat a nutrient-rich diet to meet all our macronutrient and micronutrient needs. Despite everyone having different limits, there is a point at which everyone can become overly stressed and the immune system can take a hit. Got a health or nutrition question you want us to tackle?

Hit us up on Facebook , Instagram , or Twitter. We are ReflexNation. An Olympic Lifter you can find her training at Kilophile weightlifting club, where she is pushing herself to qualify for nationals at the 63KG level.

Follow Rachel on Facebook and Instagram for more tips on lifting, fitness, and nutrition. You must be logged in to post a comment. Closest Reflex Location Abbotsford Calgary — Canyon Meadows Calgary — Country Hills Calgary — Macleod Trail Calgary — Sunridge Cochrane Cranbrook Delta Fort St.

John Langley Medicine Hat Prince George Saskatoon — Kensington Squamish Surrey — Fleetwood Surrey — Whalley Vancouver — Davie St White Rock Whitehorse.

Sleep This cannot be said enough! Stress Management Managing stress is crucial in keeping your immune system strong.