Vitamins & minerals for active lifestyles
Do you sometimes think, "I exercise regularly, does that mean I need extra vitamins or minerals?". It's a question we often hear, and it's not a strange one either. Indeed, some studies show that with an active lifestyle you may need more vitamins. Although there are no official guidelines yet, we'll highlight some vitamins and minerals you might want to consider supplementing.
B vitamins
B vitamins are extra important for athletes to keep an eye on. That's because this group of vitamins plays a role in many processes that affect your performance. For example, thiamine (B1) helps convert the carbohydrates you consume into energy. And have you noticed that vitamin B12 is in a lot of energy drinks? That's because it helps reduce fatigue.
You can find B vitamins in a lot of different food products, from grains to meat and vegetables. Beef liver, for example, is very high in vitamin B12, while leafy vegetables such as spinach stand out because they contain a lot of folic acid (B11). You can also consider taking a multivitamin or vitamin B complex .
Vitamin C
Did you know that exercising increases your physical stress levels that affect your immune system? That's what you need vitamin C for! Vitamin C helps maintain normal immune system function during and after intense physical exercise. That is why it is important that you keep an eye on your vitamin C intake if you exercise regularly.
You can find vitamin C in fruits and vegetables such as citrus fruits, kiwis, berries, peppers and Brussels sprouts. Are you looking for an easier option? We offer an extensive range of Vitamin C supplements .
Vitamin D
Our body can produce vitamin D itself, but needs the sun for it. This can be quite difficult when the dark winter months are approaching, and the risk of vitamin D deficiency increases. Vitamin D contributes to the maintenance of normal muscle function, the immune system and healthy bones.
Do you think you may be getting too little of this sunny vitamin? Try Vitamin D3 - 3000 IU. One capsule a day is enough. Children, the elderly, dark-skinned people and pregnant women can also benefit from a little extra vitamin D.
Magnesium
Your body does not produce magnesium itself , so you must get it through magnesium-rich food or with a supplement. Magnesium plays several important roles in the human body. It contributes to normal energy metabolism and muscle function, helps to reduce fatigue and much more!
Research suggests that sweat loss from exercise can increase magnesium requirements. 1 So if you are very active, make sure you eat plenty of magnesium-rich foods such as nuts, beans, grains and dark leafy greens like spinach. You can always opt for a supplement .
Iron
Iron deficiency is common among athletes, whether it is due to training or diet. 2 Iron plays an essential role in the production of red blood cells and contributes to oxygen transport, reducing fatigue and much more.
Women seem to be at higher risk than men 2 , as do young children and vegetarians. You can find iron in foods such as red meat, whole grain products and dark green vegetables.
If you want to know more about vitamins and minerals, please contact our qualified nutritional experts. They are happy to answer your questions and can give you personal tips.
References:
- Nielsen, FH, & Lukaski, H. (2006). Update on the relationship between magnesium and exercise. Magnesium research, 19 (3), 180-9.
- Nickerson, HJ, Holubets, MC, Weiler, BR, Haas, RG, Schwartz, S., & Ellefson, ME (1989). Causes of iron deficiency in adolescent athletes. The Journal of Pediatrics, 114 (4), 657–663.