The athlete’s essential guide to vitamins

Alongside minerals, vitamins are essential nutrients and are classified as micronutrients. And these are deemed “micro” with good reason – your body needs them in smaller amounts compared to the macronutrients like carbohydrates, proteins, and fats.¹ Vitamins are found in many foods you eat, like lean meat, fruits, vegetables, and whole grains.

Since the body can’t make the majority of vitamins, you must get them from your diet to maintain a healthy body. They are important for growth, development, metabolism, bone health, immunity, and for supporting your nervous system.

Let’s dive into the different types of vitamins and their functions.

Vitamins are categorized by how they interact and are absorbed by the body once they have been ingested. They can be broken down into either fat-soluble or water-soluble.³

Fat-soluble vitamins

Fat-soluble vitamins include vitamins A, D, E, and K. These vitamins are absorbed in the body with fats and can be stored in the liver or fatty tissues. That means that any excess can be stored in the body for later use, and you’re less likely to become deficient. Fat-soluble vitamins play important roles in bone health, vision, immunity, and blood clotting.⁴

Water-soluble vitamins

Water-soluble vitamins can be dissolved in water and are carried around the body, but cannot be stored.⁵ Any excess amounts will be flushed out of the body in urine, so it’s important to consume food sources rich in these vitamins regularly to avoid deficiency. Examples of water-soluble vitamins include vitamin C and all the B vitamins.

Here we’ve provided a quick reference guide that breaks down each vitamin, explaining why they’re important and where you can find them.

Vitamin A

Fat-soluble
Why we need it: Also known as retinol, vitamin A is important for normal vision and for a strong immune system, protecting the body against viruses like influenza. It’s also involved in the development and maintenance of the heart, lungs, eyes, and other organs.
Where it’s found: There are two types of vitamin A available in the diet; preformed vitamin A and provitamin A carotenoids. Preformed vitamin A is found in foods like liver, eggs, fish (particularly tuna), and dairy products. Provitamin A is more common in plant-based foods, such as green leafy vegetables, spinach, sweet potatoes, carrots, broccoli, mangos, and apricots.⁶

B vitamins (B6, B12, Folate)

Water-soluble
Why we need them: In total, there are 8 (yes, 8!) B vitamins available in the diet. These 8 B’s help the body function normally by converting food into energy, producing new blood cells, and maintaining healthy tissues. A recent study found that taking a complex vitamin B supplement for 28 days increased exercise performance and reduced exercise fatigue.⁷ The following B vitamins are particularly important for athletes:

• Vitamin B6 is crucial for protein metabolism or releasing and using amino acids for energy and muscle repair.
• Vitamin B9 or folate can benefit athletes by supporting adequate muscle growth, repair, and energy production. It can also have protective heart benefits.⁸
• Vitamin B12 plays a critical role in the production of red blood cells that are responsible for transporting oxygen around your body and removing carbon dioxide.

Where they are found: Vitamin B6 can be found in whole grain foods like oats as well as meat, fish, and green vegetables. Folic acid is included in green leafy vegetables, meat, cheese, milk, tomatoes, and fruits. And last but not least, B12 can be found in meat, fish, and milk products.

Vitamin C

Water-soluble
Why we need it: Vitamin C is a potent antioxidant that can lower the risk of oxidative damage caused by diet, exercise, and environmental factors. Vitamin C also aids in iron absorption which can prevent anemia and maintain the production of red blood cells. It also helps heal wounds by replacing connective tissue and works to keep you physically fit.⁹
You may have heard that vitamin C can cure colds. While this is not strictly true, it can stave off colds. In order to really benefit from vitamin C you have to consume it regularly – every day – instead of only when you begin to feel a cold coming on.
Where it’s found: Good sources of vitamin C include citrus fruits like oranges and lemons, red and yellow peppers, cherries, chili peppers, kiwi, and broccoli.

Vitamin D

Fat-soluble
Why we need it: Vitamin D, or the sunshine vitamin, helps the body absorb calcium and phosphate, both of which are important for bone health. An adequate amount of vitamin D is required to keep your bones and teeth strong and healthy and to avoid diseases such as osteoporosis. It’s also important for a healthy immune system and supports the body to fight off infection.¹⁰
Where it’s found: There are very few good food sources of vitamin D, like fortified foods, oily fish, and mushrooms. Instead, the best source is right outside your front door (literally) – sunlight exposure. When exposed to the sun, your skin uses the sun's rays to produce vitamin D.
That’s why even when temperatures drop in winter, it’s important you try to catch the sunlight either in the morning on the training ground, during your coffee break, or late afternoon run. If this isn’t possible, you should consider taking a daily vitamin D supplement.

Vitamin E

Fat-soluble
Why we need it: Vitamin E helps to maintain a healthy immune system and can help to reduce the oxidative stress associated with exercise.¹¹ Research also shows that vitamin E deficiency reduces endurance, affecting athletic performance.¹²
Where it’s found: Vitamin E is found in sunflower oil, sunflower seeds, almonds, safflower oil, wheat germ oil, hazelnuts, and peanut butter.¹³

Vitamin K

Fat-soluble
Why we need it: Vitamin K is an important group of vitamins that are important for healthy bones and proper blood clotting. It prompts the liver to produce clotting factors needed for blood clotting and wound healing.¹⁴
Where it’s found: Vitamin K is found in green leafy vegetables like kale, spinach, and broccoli, soybean oil, natto, meat, cheese, and egg.¹⁵

Potentially, yes.

Athletes may require a higher vitamin intake compared to people who don’t exercise regularly because of the extra demands that are placed on the body. Exercise increases energy demands, puts greater pressure on muscles and bones, and if you exercise too much, it can leave you at greater risk of illnesses like coughs and colds.

Athletes who are deficient in micronutrients like vitamins can hinder their body’s ability to repair itself. So, increasing your intake of some micronutrients can actually help to support the building, repair, and maintenance of lean body mass and muscles.

Of particular importance are vitamins D, B, C, E, and K,² but before you reach for the supplements, opt for some vitamin-rich food sources first to boost your levels. And of course, always consult with your doctor regarding dosages or any other changes in your supplement regime.

Don’t overcomplicate it – almost everyone can obtain all of the micronutrients, including vitamins, they need by eating a healthy, balanced diet. Here’s a general rule of thumb: when it comes to water-soluble vitamins, you need to incorporate rich food sources into your daily diet since your body can’t store them, whereas fat-soluble vitamins are easier to store and are less likely to cause deficiencies.

Check in with yourself regularly and look at what you can add, swap, or replace to boost your vitamin game through whole foods. A small change can have a big impact.