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?

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Vitamins and supplements for athletes. Medically reviewed by Miho Hatanaka, RDN, L.

B vitamins Iron Calcium and vitamin D Coenzyme Q10 Creatine Ashwagandha Summary. How we vet brands and products Medical News Today only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site.

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Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? B vitamins. Share on Pinterest A number of of vitamins and supplements may provide athletes with an added energy boost.

Calcium and vitamin D. Coenzyme Q Further resources For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

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They also point out that people who eat a vegetarian or vegan diet should take extra care to meet their daily iron requirements, as plant-based iron is less available to the body. Foods containing iron include red meat, lentils, beans, tofu, spinach and pumpkin seeds. Vitamin C has been shown to help the body absorb more iron.

However, most people use vitamin C primarily when it comes to boosting the immune system. However, the vitamin can do more than just support the immune system and iron absorption. It protects cells from oxidative stress - a good thing if you exercise a lot.

Vitamin C is found in many foods such as tomatoes, citrus fruits such as oranges , and leafy greens such as kale. Magnesium is essential for a functioning energy metabolism as well as for muscle function. The mineral also supports the maintenance of healthy bones and teeth and makes an important contribution to protein synthesis , which plays an important role for muscles.

The performance and contractility of the muscles is severely impaired by magnesium deficiency. Insufficient magnesium intake thus demonstrably reduces training success. Although magnesium is found in a wide variety of foods - from leafy greens to nuts, seeds and beans - many people do not consume enough of it.

When exercising, depending on the activity , you need more magnesium than when resting. Potassium helps you meet your fluid needs by maintaining fluid balance in your body. In addition, the intensity and magnitude of muscle contraction depends greatly on the proper amount of potassium in your body.

If you don't get enough potassium in your diet, or if the movement of potassium through the body is blocked, your nervous and muscular systems can be affected.

Bananas are a good source of potassium, which promotes muscle recovery. Fresh fruits, especially citrus fruits and melons, and vegetables, especially leafy greens and broccoli, are also rich in potassium.

The mineral is also found in fish, most meats , and milk. Sweet potatoes and legumes such as kidney beans are also rich in potassium. Since potassium is excreted through sweat and urine , you should eat these potassium-rich foods every day or supplement potassium if necessary - especially if you are an athlete and thus sweat more.

Thyroid hormones perform many important functions in the human body, including regulating body temperature as well as metabolism, and play an important role in how an athlete produces and uses energy. Iodine is an important trace element stored primarily in the thyroid gland.

Selenium and iodine have a synergistic relationship that is especially important for a healthy thyroid. Iodine is a component of thyroid hormone and selenium, as a selenoprotein in the body, helps convert thyroid hormone to its active form.

The German Federal Institute for Risk Assessment BfR even writes in its statement that " serious health consequences may result. Iodine is excreted primarily through sweat, but also through urine. According to some studies, athletes lose more iodine through sweat in one hour of intense exercise than through their total daily urine excretion.

Heavy sweating during exercise can deplete the iodine balance and lead to dehydration and poor performance.

For this reason, foods from Germany often do not contain significant amounts of the important trace elements - only some types of fish or algae contain plenty of iodine. Many other minerals play a role - not only for athletes.

Zinc , for example, not only supports the growth and repair of muscle tissue , it is also essential for healthy testosterone levels. A risk for a too low intake of zinc exists in a sports diet with low total energy requirements and few fats.

As an integral component of many enzymes, copper is an essential trace element and plays an important role in iron metabolism. It is a component of ferroprotein - a protein involved in iron transport through intestinal cells.

In addition, it still contributes to the maintenance of a robust connective tissue. A deficiency of chromium , on the other hand, can contribute to glucose intolerance and unhealthy blood lipid profiles. This is because chromium's main function is to enhance the action of insulin , thereby altering glucose, amino acid and fat metabolism.

While many athletes consume foods that contain these essential trace elements, adequate supply can be compromised if, for example, they are in a calorie deficit or frequently engage in very intense exercise.

The vitamin requirements of women differ significantly from those of men. For example, daily iron and folate intake should be higher for women during menstruation than for men of the same age, while total intake of vitamins A, B, E, K, and zinc depends on body size, and recommendations for women are generally lower than for men.

For most nutrients and vitamins, adequate daily intake can be achieved through a balanced diet. For certain groups of people, such as pregnant women or the elderly - or simply people who have an unbalanced diet due to intolerances or allergies - taking a dietary supplement may be helpful.

Ultimately, sports go hand in hand with a well thought-out diet and nutritional supplementation. From energy metabolism and production to muscle function and hormone balance, many vitamins for athletes cover functions that are important even for casual athletes.

Don't waste potential by neglecting to take vitamins and nutrients and, in the worst case, undoing your training progress. Athletes who eat an unbalanced diet, especially if they restrict energy intake or eliminate food groups from their diet, should consider supplementing with a multivitamin or mineral supplement.

Such a supplement can fill the gap in providing athletes with some vitamins and minerals. Fitmart ist im wohlverdienten Ruhestand. Shoppe jetzt hier deine Lieblingsprodukte von ESN.

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