Daily Vitamin and Mineral Supplements for Exercisers

Author: Dr Jenny Tylee - Contact: Contact Details
Published: 2009/07/26 - Updated: 2024/02/26
Publication Type: Informative
Topic: Supplements for Health (Publications Database)

Page Content: Synopsis Introduction Main Item

Synopsis: Information regarding vitamin and mineral supplements including the suggested amounts taken daily. Vitamin and mineral supplements boost immune function, speed recovery from illness and injury and help to prevent disease and infection

Introduction

On the question of should athletes take supplements there is some research on male athletes, but there is virtually nothing related to recreational exercise or active older adults or women athletes.

Main Item

When athletes have vitamin and mineral deficiencies their performance will be compromised. For example deficiencies of vitamins B1, B2 B6 or C will reduce endurance performance. However, in addition to compromising performance there can be an adverse impact on general health.

Beyond athletic performance what can vitamins and mineral do for athletes? Vitamin and mineral supplements boost immune function, speed recovery from illness and injury and help to prevent disease and infection.

Exercise generates additional stress on the body through the increased oxygen consumption, metabolism and mechanical processes, such as, joint compression and trauma. This state can be held in check by anti-oxidant nutrients. Exercise also has an impact on mineral status. For example:

An active adult who undertakes the recommended 30 minutes of exercise per day will consume nutrients in the process of undertaking their activities. This however, probably doesn't place an additional strain on the nutrients required by the body, especially if you take vitamin and mineral supplements anyway.

Hard training and competition places special demands on an athlete's body. A sound diet will be the foundation of providing the nutrients needed. The following are the suggested level of vitamins and minerals taken per day:

This level of intake can generally be achieved by eating a good diet and taking a multivitamin and mineral supplement once or twice per day with meals. Should any particular deficiency be present this may need additional supplementation.

References

Burke, E.R 1999, What Olympic Athletes Eat www.musculardevelopment.com/oct99/nutperformance.html

Grandjean, A. C.1989, Macronutrient Intake of US Athletes Compared to the General Population and Recommendations for Male Athletes. Am. J. Clin. Nutr., 49.

Grandjean, A. C. & Ruud, J. S. 1994, Olympic Athletes, In Wolinsky, I. & Hickson, J. F. eds. Nutrition in Exercise and Sport. Boca Raton, Fl.: CRC Press.

Kirsch, K. A. & von Ameln, H. 1981, Feeding Patterns of Endurance Athletes. Eur. J. of Appl. Phys. 47.

Saris, W. H. M., et al. 1989, Study on Food Intake and Energy Expenditure During Extreme Sustained Exercise: The Tour de France. Int. J. Sports Med.

Somer, E. 2003, Nutrition for Women. Henry Holt and company.

Dr Jenny Tylee

Dr Jenny Tylee is an experienced health professional who is passionate about health and wellbeing. She believes that health is not just absence of disease and seeks to actively promote vitality and wellness through empowering others. She encourages people to improve their health by quitting smoking, cleansing their body, taking essential vitamin and mineral supplements and many other methods, including herbal remedies and creative visualization.

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