Which vitamins and minerals are important for athletes?

Which vitamins and minerals are important for athletes?

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It doesn't matter if you are a top athlete or not, vitamins and minerals are important for everyone. But which vitamins and minerals are indispensable? In this article, we'll take a closer look at this. Are you reading along?

Vitamins are nutrients that your body cannot make on its own, but that it needs. There are two groups of vitamins: fat-soluble and water-soluble vitamins. Vitamins A, D, E and K are fat soluble. The body can store this (limitedly). Water-soluble vitamins cannot be stored, with the exception of vitamin B12.

Your body cannot absorb too many vitamins, because an excess is peed out. A deficiency is possible, if you do not eat varied enough. A lot of things happen in your body during exercise. Your heartbeat speeds up, your blood flows faster and your brain releases all kinds of substances that ensure that your movements run smoothly. To ensure that this goes well, it is important that you ensure a healthy and varied diet, with enough vitamins and minerals.

Below we have selected 6 important vitamins and minerals:

Vitamin D

Vitamin D is very important for the muscles. This vitamin, which we create from sunlight and is mainly found in oily fish, ensures speed, among other things. When someone has a vitamin D deficiency, vitamin D supplementation can improve the performance of athletes. In addition, taking enough vitamin D can reduce the risk of bone fractures.

Vitamin B

Vitamin B or vitamin B complex is a collective name for eight water-soluble vitamins. It concerns the following vitamins: B1, B2, B3, B5, B6, B8, B11 (folic acid) and B12. B vitamins are found in a wide variety of foods such as grains, vegetables and dairy. Our body is not able to properly store B vitamins, with the exception of vitamin B12. An excess of these vitamins therefore leaves the body through the urine.


This mineral is especially important to relax your muscles. Many athletes have complaints such as muscle cramps. This may be due to a magnesium deficiency. Magnesium ensures the energy metabolism in the body, the transmission of nerve impulses and the proper functioning of the muscles. If you suffer from muscle cramps, it is advisable to take a supplement with extra magnesium. Magnesium is a mineral that occurs in bread and cereal products, vegetables, milk, dairy products and meat.

Vitamin C

Extra vitamin C contributes to maintaining your resistance during and after intense physical exertion. For this, in addition to your regular diet, you must take in at least 200 mg of vitamin C daily.


Sufficient fluids are an important aspect of sports. You sweat a lot and therefore use a lot of moisture. Sodium helps to retain moisture so that you can use it during a workout.

In addition, sodium fulfills a number of important roles in various body processes, namely taking care of:

  • Nerve impulse conduction
  • A stable blood pressure, along with potassium.
  • Good muscle contraction.


Iron is a building block of hemoglobin, a component of red blood cells. Red blood cells carry oxygen from the lungs to other parts of your body. With a deficiency of iron, complaints such as dizziness and a reduced ability to concentrate can occur.

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