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?

Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

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. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Fact-check all health claims: Do they align with the current body of scientific evidence? 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. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. RSV vaccine errors in babies, pregnant people: Should you be worried? How gastric bypass surgery can help with type 2 diabetes remission.

Atlantic diet may help prevent metabolic syndrome. How exactly does a healthy lifestyle help prevent dementia? Related Coverage.

The best vitamins and supplements for energy Medically reviewed by Miho Hatanaka, RDN, LD. Medical myths: Vitamins and supplements Medically reviewed by Amy Richter, RD. Medically reviewed by Katherine Marengo LDN, R. Medically reviewed by Sade Meeks, MS, RD. In addition, exercise stresses the metabolic pathways where vitamins and minerals are utilized and may also result in biochemical adaptations that increase micronutrient needs.

Routine exercise may also speed up the turnover and loss of vitamins and minerals from the body. But how much additional vitamins and minerals do athletes need, and which ones? These provide a set of values used to plan and assess nutrient consumption and vary by age and gender.

They include:. Because some athletes are tempted to mega-dose on vitamins and minerals, thinking it will give them a performance boost, they need to be acutely aware of UL numbers. Taking too much of a micronutrient will not help them play better and can cause harm by increasing the risk for toxicity especially with fat soluble vitamins A, D, E, and K , as well as interfering with absorption and function of other micronutrients or medications.

The key is for athletes to figure out where they may be deficient and come up with a dietary plan to rectify those problems rather than popping supplements left and right.

But it does mean athletes should be aware of how their food choices affect their intake of vitamins and minerals. This is for many reasons, starting with the fact that eating is more fun than taking a pill! Just as important, many of the nutritional deficiencies seen in athletes can be related back to an energy intake deficit in their daily diet.

It is best to first identify and understand the barriers that stand in the way of meeting these needs, and then help athletes strategize for success.

Satisfying caloric needs is essential for making gains in strength and performance goals, overall energy levels, immune system functioning, and hormonal balance. That cannot be replaced with a supplement. Foods also appear to have a synergistic effect when consumed as part of a varied diet, which is difficult to duplicate by solely ingesting micronutrients.

A great example of this is that some types of iron are difficult for the body to absorb and utilize when eaten alone, but when consumed with a food high in vitamin C, absorption is enhanced. In order to ensure adequate amounts of micronutrients are obtained from whole foods, there are five factors to keep in mind:.

This means foods with lots of color fruits, vegetables , whole grains, nuts, seeds, and a variety of lean protein sources including some vegetable sources of protein, such as beans. That leaves 20 percent of food choices for fun. Athletes can relate to this balance, and most find it doable.

To assist athletes in making their choices a little easier, I also provide recipes for foods that are nutrient dense. One is a kale, oat, and blueberry smoothie and another combines butternut squash with quinoa, spinach, and walnuts for a hearty side dish.

An easy snack food I recommend to our athletes is mixing a variety of nuts such as peanuts, almonds, walnuts, and Brazil nuts with raisins, dried fruit, sunflower and pumpkin seeds, soybeans, and granola. Inevitably, some will try diet fads that will either include too many carbs or not enough carbs.

Consuming the right ratio of carbs and protein will translate to having enough micronutrients in their diets. The more variety, the more likely it is athletes will satisfy all of their micronutrient needs. As athletes strive to get the right dosages of micronutrients, they need to be aware of the levels of vitamins and minerals in the fortified foods they consume.

For example, nutritional shakes and bars can have large amounts of certain micronutrients that could cause an athlete to meet or exceed their needs without supplementation. Frozen fruits and vegetables are picked at the peak of their ripeness when they contain the most nutrition and flash frozen.

Look for those that are in their original form and not covered in sauces or breading. In addition, athletes should avoid overcooking vegetables, which causes micronutrients to diminish. Instead, they can steam, blanch, microwave, grill, or roast. These are all easy ways to cook vegetables and retain their nutrition.

In the above list, I put nutrient density first because it is the most important. Some foods are simply better than others for providing a lot of micronutrients. Below are some great choices for nutrient-dense foods:. Part of the reason is because it is packed with nutrition.

It is a good source of vitamins K, C, A, and B6, as well as calcium. It also contains natural antioxidants and fiber.

Kale can be eaten raw in a salad, roasted with a little salt to make kale chips, or sautéed into a wide variety of recipes.

It is also starchier than other squashes, making it higher in carbohydrates and a cleaner-burning fuel source. Butternut squash can be roasted, boiled, or mashed, and is great in risotto. They are also a fuel source, and some such as quinoa contain higher amounts of amino acids than others.

In addition, whole grains have a lower glycemic index than other carbohydrates, which causes less of a spike in blood sugar levels and allows for a longer duration of satiety. They provide a fair amount of magnesium, iron, folate, potassium, and fiber.

They can be prepared in soups or stews, made into spreads, or placed on a salad. They also provide protein, fiber, potassium, vitamin E, and folic acid. They are easy to make into a snack, can be added to many recipes, or used in cereal. Most important to focus on for athletes are calcium, iron, zinc, magnesium, the B vitamins, and vitamin D, as well as some antioxidants such as vitamins C and E, beta-carotene, and selenium.

Levels for these can be low, especially in female athletes. Inadequate energy intake or avoidance of animal products are typically the culprits. It has many other important tasks, such as regulation of muscle contraction, nerve conduction, and blood clotting. There are two main forms of calcium supplements, if supplementation is needed: carbonate and citrate.

Both forms are well absorbed, but individuals with reduced levels of stomach acid can absorb the citrate form more easily. Calcium carbonate is commonly available and inexpensive, and its absorption rate is most efficient when taken with food. Calcium citrate is absorbed equally effectively when taken with or without food.

No more than milligrams of calcium should be taken at a time to ensure optimal absorption and utilization. When this goal is not achieved, performance declines because of less than optimal levels of hemoglobin, as well as changes in the muscle—reduced amounts of myoglobin and iron-related enzymes that are involved in energy production.

Hemoglobin and myoglobin are both oxygen-carrying proteins. The capacity to carry oxygen is essential for endurance exercise as well as for normal function of the nervous, behavioral, and immune systems. Iron deficiency, with or without anemia, can impair muscle function and limit work capacity.

Iron depletion is typically related to inadequate energy intake. There are other factors that can affect iron status, including following a vegetarian diet with poor iron availability, times of rapid growth in adolescence, training at high altitudes, and increased losses sweat, urine, feces.

It is prudent to perform routine iron screenings, including serum ferritin levels, to determine possible supplementation needs.

Also note that reversing iron deficiency anemia can take three to six months. Good sources of iron include chicken and beef liver, Cream of Wheat, dried fruits, oatmeal, beans, lentils, and meats.

Certain forms of iron from non-meat sources are absorbed more readily when foods with vitamin C are consumed at the same time. Also important to consider is that absorption is decreased when taken with tea, coffee, chocolate, dark leafy greens, whole grains, soda, and certain minerals.

A good rule of thumb if iron stores are low is to consume calcium-rich foods and tea between meals.

Performance-enhancing supplements are those that help you push yourself to go the extra mile with ease and to do so with more efficiency, agility, strength, speed, and endurance than your fellow competitors.

While your specific enhancement goals are unique depending on your sport, the following supplement options can help you feel tougher and more energetic during matches. Any athlete who has to push themselves to work at top speeds or who engages in repetitive motions regularly will want to take bone and joint supplements.

These added nutrients are the building blocks from which the bones and joints are made. They can help support the body during stress, age-related changes, and injury.

These are essential for endurance competitors, especially runners, tennis players, basketball players, cyclers, and any participant in sports with a high risk for bone and joint injury. In addition to goal- and body-specific supplements, many athletes can benefit from taking general body function supplements that help support heart health, immune system, digestive system, and mind.

The following supplements can help athletes of all varieties feel their best during practice and competition. As you likely already know, your hormones play a big part in your athletic performance.

Because of this, many people take supplements that help balance or produce hormones, such as progesterone, thyroid, DHEA, cortisol, and others.

Learn More About At-Home Hormone Testing. Choosing the right combination of supplements and the right formulas from a high-quality supplier such as BodyLogicMD may help. Many of the above nutrients can be found in specialized formulas to help you get your recommended daily dose from a couple of pills or powders.

View all posts. What Are the Best Supplements for Athletes? Lifestyle Nutrition Supplements by Karla Socci Somers July 18, by Karla Socci Somers.

One Supplement Does Not Fit All As tempting as it may be to add a protein shake to your diet and call it a day, the reality is that there is not a single supplement program for all athletes.

Muscle Recovery and Building Muscle building supplements are a must for athletes who compete in strength-focused contests or want to gain mass — competitive weightlifters, wrestlers, boxers, football players, hockey players, rowers, gymnasts, and beyond.

A high protein intake equips the body with the amino acids it requires to develop and repair muscle mass. Taking a lean protein supplement , such as a protein powder, can help you make gains and can also help your body repair faster after a hard-hitting lifting session.

Creatine — Creatine is a naturally occurring amino acid found in the muscles and brain. Although you will get some creatine through your diet, especially if you eat plenty of seafood and red meat, supplementation can help keep the body at optimal levels to help you gain mass.

Research shows that creatine supplementation positively impacts strength, power, and speed. It may also help increase lean muscle mass and shorten muscle recovery time. BCAA — Branched chain amino acids BCAAs are the three essential amino acids — leucine, valine, and isoleucine — required to build protein.

These amino acids stimulate muscle growth after exercise and allow your body to build muscle. Additionally, BCAAs can help reduce temporary muscle soreness , which will help ensure that you get back to the gym fast.

MCT — Medium-chain triglycerides MCT are found in oil and powder supplements that can aid in exercise and diet. For athletes, MCT is especially valuable because it may reduce lactate buildup and make exercise more efficient.

That is because bananas are packed with potassium, which can help boost muscle recovery. You can also get them through leafy greens, beans, lentils, avocados, squash, broccoli, and of course, supplements.

Performance and Energy Enhancement Every athlete wants to find a way to improve their performance on the field, court or mat. Energy supplements — Any athlete facing a grueling training regimen knows that taking energy supplements can help make staying on track a bit easier.

The reality is that no athlete has a full energy reserve at all times, and rigorous practice can drain it quickly. However, certain vitamins and nutrients can help boost energy levels, so you feel your best as you conquer those tough workouts each day.

Adaptogens, vitamin B, iron, magnesium CoQ10 and others can help promote healthy energy levels. Electrolytes — Electrolytes are the essential minerals that help our bodies operate at their best. Since we lose electrolytes through our sweat when we exercise, electrolyte imbalance is especially common among athletes.

Adding electrolyte powder to your water before a workout is a great way to replenish your reserves. B Vitamins — B vitamins, including vitamin B, vitamin B-6, folate, niacin, and others, play a critical role in the body and can help athletes achieve their best.

Bone and Joint Health Any athlete who has to push themselves to work at top speeds or who engages in repetitive motions regularly will want to take bone and joint supplements.

Calcium — Calcium is an essential mineral employed by the body for the production and maintenance of bones. The only herb on the list is an ancient remedy, called an adaptogen due to its ability to help users cope with stress.

I am not a big fan of herbs, since they can get athletes off of a food mindset and into the world of potions and magic elixirs. Ashwagandha is one of the supplements I caved on because I had a few athletes in pro sport that finished a season strong statistically, but needed a break mentally and physically.

We supplemented with a sport product that had small amounts of ashwagandha and literally had to triple the dose to match what the scientific literature used. The result was that a few weeks later they all were all notably fresher, happier, and sleeping like teenagers.

A few months afterwards, every one of them hit records in their offseason training, even though some of their ages were approaching the other side of In the next few years, I expect an NSF adaptogen product that is affordable and has an efficacy supported by research.

Last, but not least, is the most talked-about supplement in the last year, for good reason. Gelatin has promise with joint repair, and most of the sports medicine and sports performance market is rushing to it as a savior for tendon injuries.

Keith Barr, an expert on molecular science, has been promoting gelatin recently and some skepticism exists as to how much it can really do for athletes.

I am a little cautious, as tendons are more about total nutrients than gelatin and vitamin C. What is great about gelatin is that you can add juices to it and, while most of the nutrients are lost in the mix, some athletes have found that tart cherry and other health juices make great-tasting desserts.

Again, the supplement is a little early in my opinion, and we need more studies to be really sure it does the trick. This list will likely be the same for next year unless something shows up on one or two of the supplements above that proves that they are not worth including.

Anything you suggest your athletes take, or if you are an athlete and take supplements, make sure they are certified safe. The problem is not that bad with this supplement list, as they are mostly nutrients, and the likelihood that there will be a banned substance found in vitamin D or magnesium is super low.

Most of the issues we see with contamination are athletes not knowing what is on a label, rather than what is not listed on the label causing a problem. The supplement industry is improving, but it still has a long way to go. In the meantime, several companies are committed to helping athletes and have been doing a great job with their products for years.

More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics.

Carl Valle has coached for twenty years and has expertise in the speed and power events, along with experience in endurance monitoring. He is a freelance consultant for human performance companies interested in innovation and design.

In addition to sport, he is a supporter of environmental protection as well as the arts. I enjoyed reading this excellent and informative article. might I add that in addition to the benefits of omega 3 is that of being anti inflammatory and really soothes those aching muscles. I really enjoyed reading this article, as I was sitting in Vons Suplement department looking for something to give me strength, special in the morning.

I am so tired all the time like a lazy person. I do have diabetes,and faty liver problem Is there anything out there that you recommend for me. I am 65 and need boost my energy.

Thank you for replying. I am sorry about m u grammar, I am Polish. English is my 3rd language. What type of supplement can I find a source of Ashwagandha in? Good read, appreciate the article! Swanson Health Products. Ashwagandha is not expensive. I take it every day: one capsule in the AM on rising and one capsule late PM right before bed.

I often sleep 8 hours straight, with no soreness in the AM Before using it, sleep was often intermittent and interrupted with bouts of insomnia. Suggest reading Swanson information on the use of adaptogens.

Korean Panax Ginseng is also worth considering but its more stimulating, should not be taken in the evening or it can interfere with sleep. Korean Panax Ginseng is like slow sipping on two cups of coffee. Panax Ginseng is associated with a decreased risk of several diseases including cancer. I use Panax Ginseng from noon to 8 pm.

Gelatin is simply hydrolized collagen. Your digestive system breaks it down into amino acids. You can get those same amino acids from meat, protein powder, etc. In addition, those who are taking collagen supplements for wrinkle prevention anti-aging are really just taking capsules of gelatin at a much higher price point… and the collagen — whether hydrolized or not — is no longer collagen once it is digested.

Note — One would have to consume huge amounts of collagen or gelatin to get the general protein effects.. Ingestion of collagen kind of gained popularity after the success of collagen injections except the common allergic reactions. However, injecting collagen WAS much different than eating collagen due to the processes involved in digesting it.

On another note, the same applies for ingesting hyaluronic acid for anti-wrinkles. Nice blog post… Some good info here on supplements for speed training supplementation, but collagen?

Come on man! TJ Allison: Common sense supports what you say but there has been research that proves the efficacy of collagen supplements. No wrinkles on my body anywhere and just a little on my face where I smile or raise my eyebrows. Some people in the public eye pursue very healthy lifestyles and diets and avoid all 16 of the most damaging items sugar, alcohol, tobacco, smoked meats, pastry, beef, white rice, white bread, foods with gluten, ice cream, uncultured cheese, milk with lactose for example.

You are losing hair, nails, skin every day and muscles, bones, tendons, joints and internal organs need repair. Breast cancer has been directly linked to breasts that are lacking in collagen. Try examine. com to learn about supplements that work. They support their reviews with links to the actual research.

Hi im a supportive mother of a soccer player kids i want to build his body for more strength for playing ,what food supplement u can recommend to me,,,he is 11yrs.

There are convenient supplemental drinks that are rich in vitamins, minerals and protein. One a day would be more than enough.

Do your son a favor and eliminate all soft drinks that are empty calories. Also, eat an orange, not drink orange juice, eat an apple, not drink apple juice. Cakes, pies, cookies are for birthdays and Holidays…. not everyday.

If you want to build his body, you have to learn about food and its effect on health. There is a list of 16 foods that should be avoided on WebMD. Beef, bacon, pastry, ice cream are on that list.

Knowledge is power and years of healthy life. Sir iam parlympic blade long jumper.. Now I across 5. I want your advice about my diet and supplmeny. I will participate national games..

Pl replay sir. You only mention one adaptogens, Ashwagandha.