If you’re chasing athletic goals and milestones, you might be focused on training hard. Recovery is just as important as training for athletes – and you may not have considered the best vitamins for athletes.
But what if the key to improving your stamina, recovery, and endurance was hiding in your daily diet? Vitamins and minerals—often overshadowed by protein powders and carb-loading strategies—are the secret weapons your body needs to perform at its best.
Micronutrients play a role in processes like energy production, muscle contraction, and immune function (1). Yet, they are frequently overlooked, and many athletes don’t realize how even minor deficiencies can compromise performance (2).
We’ll break down the vitamins and minerals that matter most for athletes, highlight common deficiencies, and guide you on how to track and optimize your intake with MyFitnessPal.
About the Experts
Caroline Thomason, RD, is a dietitian and diabetes educator combining her love of nutrition with the power of making better health easy to understand. With 12 years in the industry, she’s published in 40+ publications, a CPG consultant and advisor, a speaker, broadcast spokesperson, and recipe developer.
Stephanie Tarnacki, RD, is a Food Data Curator at MyFitnessPal. She received her Bachelors in Dietetics from University of Northern Colorado and completed her Dietetic Internship at Montana State University.
The Best Vitamins for Athletes
Vitamins and minerals are necessary for countless bodily processes that support athletic performance (2).
Understanding their roles can help you prioritize these micronutrients in your diet and enhance your stamina, recovery, and overall fitness.
Vitamin A
Vitamin A helps maintain healthy vision, which can be important for athletes playing in dimly lit environments or during night games. Beyond vision, Vitamin A supports your immune system, helping you stay healthy and fend off germs during rigorous training periods (2).
Incorporate foods like sweet potatoes, carrots, spinach, and cantaloupe into your diet to support healthy Vitamin A levels.
Vitamin C
Vitamin C is a potent antioxidant that protects your muscles from oxidative stress caused by intense exercise (3).
Additionally, Vitamin C allows for optimal iron absorption, reducing the risk of fatigue caused by low iron levels. (15)
Common sources of Vitamin C include citrus fruits, bell peppers, broccoli, and strawberries.
Vitamin D
Known as the “sunshine vitamin,” Vitamin D plays a role in calcium absorption, bone strength, and muscle function (4).
For athletes, Vitamin D contributes to improved muscle performance, coordination, and recovery after intense training. It supports optimal bone density, allowing athletes to handle the physical demands of high-impact sports. (16)
While sunlight is the best source of Vitamin D, foods like salmon, fortified dairy products, and egg yolks can help meet your needs, particularly during winter months.
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Key Minerals for Athletic Performance
Calcium
Calcium is essential for maintaining bone strength and also plays a role in muscle contraction, nervous system function, energy production, hormone function, and more (5).
For athletes, adequate calcium intake helps prevent stress fractures and supports muscle recovery after strenuous activity. (5)
Dairy products like milk, yogurt, and cheese are excellent sources, as are non-dairy options like tofu, kale, and broccoli.
Iron
Iron is an indispensable mineral for athletes because it aids in oxygen transportation (6). This process ensures your muscles receive the oxygen they need during exercise, supporting endurance and energy levels.
To meet your iron needs, include foods like lean red meats, spinach, lentils, and fortified cereals in your diet.
Potassium
Potassium is an electrolyte that helps regulate fluid balance, prevent dehydration, maintain healthy blood pressure, and support muscle contractions (7).
It also helps reduce lactic acid and is involved in the breakdown of carbohydrates (2).
Athletes can lose potassium through sweat and urine, so it’s important to eat potassium-rich foods like bananas, potatoes, avocados, dried fruits, and beans on a regular basis.
Common Deficiencies and Risks for Athletes
Athletes are often at a higher risk of nutrient deficiencies due to their rigorous training regimens, increased energy demands, and nutrient loss through sweating. (17)
Busy schedules and time constraints can also make it challenging to prepare balanced meals, plus, intense exercise may suppress appetite, leading to insufficient nutrient intake.
These factors may all increase the likelihood of deficiencies, which could in turn hinder performance and recovery if left unaddressed.
Iron deficiency
Iron deficiency is one of the most common issues among athletes, particularly female athletes and those in endurance sports like running or cycling. (8)
Strenuous exercise can increase iron loss through sweat, urine, repeated impact of feet on the ground (foot-strike hemolysis) and even gastrointestinal bleeding.
Studies have shown that up to 52% of female adolescent athletes and 30-50% of endurance athletes are iron deficient. (8)
Low-iron can lead to fatigue, weakened endurance, and a higher risk of overtraining syndrome.
Vitamin D deficiency
Despite its importance for bone health and muscle function, Vitamin D deficiency is prevalent among athletes, especially those who train indoors or live in areas with limited sunlight. Plus, perhaps due to their increased nutrient demands, 56 percent of athletes have vitamin D deficiency compared to their general population counterparts (24-40%) (9).
Deficiency can lead to weaker bones, a higher risk of stress fractures, and slower recovery times.
Calcium Deficiency
Calcium deficiency is often seen in athletes with restricted diets, such as those avoiding dairy or following plant-based diets. This deficiency is particularly concerning for female athletes, who may also experience relative energy deficiency in sport (REDs), a condition involving low energy availability, menstrual dysfunction, and weakened bone density. (18)
In a 2023 study of 95 endurance athletes, 42% of the participants had insufficient calcium intakes (10).
Without sufficient calcium, athletes face an increased risk of fractures and impaired muscle function.
Potassium Deficiency
Potassium is a key electrolyte lost through sweat, which is why athletes who exercise in the heat or participate in high-impact or endurance sports tend to be more prone to deficiency. In a small study of 95 endurance athletes, nearly 57% did not consume the recommended amount of potassium (10).
Insufficient potassium can lead to muscle cramps, dehydration, and even arrhythmias in severe cases.
Magnesium Deficiency
Magnesium plays a role in over 300 biomechanical reactions in the body, and helps with muscle relaxation and energy production. (19)
But many athletes fall short due to increased losses through sweat and urine. An 8-year analysis of 192 British Olympic and Paralympic track and field athletes concluded that 22% of the participants were clinically deficient in magnesium (11).
Deficiency can lead to muscle cramps, fatigue, and poor sleep, all of which impair recovery and performance.
Zinc Deficiency
Athletes may also experience zinc deficiency due to increased requirements and losses during prolonged physical activity.
A 2018 review of twelve studies found that athletes have lower serum zinc levels than control populations, despite higher zinc intakes (12). This suggests athletes may have higher zinc requirements than the general population.
Zinc is essential for immune function, wound healing, and muscle repair, but low levels can weaken immunity and prolong recovery.
How to Track Vitamin and Mineral Intake with MyFitnessPal
Tracking your overall vitamin and mineral intake on MyFitnessPal is as easy as logging your food!
The app automatically calculates the nutrient profile of your logged food items, including vitamins and minerals, allowing you to monitor your daily intake.
Steps to Monitor Your Vitamin and Mineral Intake:
- Log Your Meals: Enter all the foods you consume throughout the day into MyFitnessPal. The app will provide detailed nutrition information for each meal and the day as a whole.
- Check Nutrient Breakdown: Review the nutrient breakdown for your logged foods to see their vitamin and mineral content.
- Include Supplements: If your supplements aren’t already in the database, you can create a custom food entry with accurate nutrient information.
- Review Your Daily Summary: Access the daily and weekly nutrient summary in the app to view a snapshot of your vitamin and mineral intake.
Customizing Micronutrient Targets
Customizing the micronutrient goals may help you meet your vitamin and mineral needs if you are highly active or an athlete. If you’re unsure of your personal nutrient targets, work with a registered dietitian to better understand your needs.
Here are the steps to customize micronutrient targets in MyFitnessPal:
- Open MyFitnessPal: From the app’s Home screen, tap “More” in the bottom navigation bar.
- Select “Goals” from the menu.
- Adjust Nutrient Targets: Under “Nutrition Goals,” choose “Additional Nutrient Goals.”
- Set Custom Targets: Update your micronutrient targets, such as vitamin and mineral levels, based on your personal needs or recommendations from a healthcare provider.
Do Athletes Need to Adjust Their Micronutrient Needs?
Athletes often have higher micronutrient requirements due to increased physical activity, which can deplete certain vitamins and minerals more rapidly.
Here are the primary micronutrients athletes may need to increase:
- Iron: Essential for oxygen transport in the blood, and athletes (especially women) may require more to avoid fatigue.
- Magnesium and Potassium: Two electrolytes that are often depleted from activity and sweating. They help with muscle function and recovery, which are critical for high-performance activities.
- Vitamin D and Calcium: These nutrients support bone health, which is particularly important for impact-heavy sports.
You may also benefit from regular lab work as discussed with a health professional to ensure you’re meeting your needs and preventing deficiencies.
Practical Tips for Meeting Micronutrient Needs
Focus on Whole Foods
A well-balanced diet built around whole, nutrient-dense foods is the foundation of meeting your micronutrient needs as an athlete. Eat a variety of colorful fruits and vegetables to get a broad spectrum of vitamins and minerals.
For example:
- Leafy greens and oranges are excellent sources of calcium and vitamin C
- Lean proteins like chicken, fish, and legumes provide essential nutrients like iron and zinc
- Whole grains and dairy or fortified dairy alternatives contribute to overall nutritional balance
Pre- and Post-Workout Nutrition
Fueling your body with the right nutrients before and after exercise can help enhance your performance and recovery.
- About three to four hours before your workout: Aim to eat a balanced meal that includes minimally processed carbohydrates, lean protein, and colorful fruits and vegetables (13). This combination provides a variety of essential micronutrients and sustained energy to power through your activity. (13) For example, a meal of grilled chicken and roasted sweet potatoes with a side of spinach and bell peppers offers carbohydrates for energy, iron to support oxygen transport, and vitamin C to aid absorption of the iron.
- Thirty to 60 minutes before a workout: If you’re engaging in high intensity or any kind of exercise for more than 60 minutes, top off your glycogen stores with a fast-digesting, high-carbohydrate snack. Options like a banana or a slice of toast with honey are excellent for providing quick energy while being easy to digest.
- After your workout: Focus on replenishing what your body has used. Carbohydrates refuel glycogen stores, protein helps repair muscle tissues, and water or a hydrating beverage restores lost fluids. (13) A great post-workout option might include a smoothie made with Greek yogurt, berries, and spinach, which provides calcium, potassium, and vitamin C alongside carbs and protein. Alternatively, a salmon and rice bowl with steamed broccoli can supply the carbohydrates, protein, and vitamin D your body needs to recover effectively.
Adjusting for Training Demands
Athletes should consider their training intensity, season, and weather when adjusting their micronutrient intake.
- During periods of high-intensity training: Your body’s demands for vitamins like B-complex (for energy production) and minerals like zinc (for recovery) may increase (14).
- In warmer months, or if you’re sweating intensely, electrolytes like potassium and magnesium are often depleted more quickly and should be replenished through foods like avocados and beans (14). Seasonal changes may also affect nutrient levels; for example, vitamin D supplementation might be necessary during the winter months when sunlight exposure is limited.
Tailoring your nutrition to these factors ensures your body has what it needs to perform optimally, regardless of external conditions.
Success Stories or Examples of Micronutrient-Focused Athletes
After losing 140 pounds, Eric discovered the importance of proper nutrition in fueling his newfound passion for running. By tracking his micronutrient intake with MyFitnessPal, he ensured his body had the vitamins and minerals needed to sustain energy and recovery during marathon training. With a balanced diet supporting his endurance, Eric went on to complete seven marathons— attention to optimal nutrition can lead to major athletic achievements.
Janie’s Transformation: From Exhausted to Empowered
One of my personal nutrition clients, Janie, is a busy mom of two with ADHD, spent years feeling exhausted and out of focus, assuming it was just the demands of motherhood. After being diagnosed with iron deficiency, she worked with her dietitian to incorporate iron-rich foods like spinach and lean meats into her diet, alongside an iron supplement. As her energy returned, Janie began an exercise program, transforming her body composition, restoring her energy levels, and her confidence.
Stephen’s Couch-to-Bodybuilder Transformation
Stephen went from being a self-proclaimed couch potato to a competitive bodybuilder. By prioritizing nutrient-dense foods and monitoring his micronutrient intake, he avoided deficiencies that could have derailed his progress. Vitamin D and iron were particularly crucial as he ramped up his training, ensuring his energy and muscle performance stayed on point.
The Bottom Line: Micronutrients matter!
Micronutrients are the often-overlooked powerhouse behind an athlete’s performance, recovery, and long-term health.
From supporting muscle function and energy production to enhancing immunity and bone strength, these vitamins and minerals are essential for achieving your athletic goals.
By understanding your body’s nutrient needs and tracking your intake, you can identify gaps in your nutrition and make informed decisions to fuel your success.
Take the first step toward optimizing your health today—start tracking your vitamin and mineral intake with MyFitnessPal.
Whether you’re looking to prevent deficiencies, tailor your diet to your training, or simply stay on top of your nutrition, the app provides the insights you need for optimal performance.
The post The Best Vitamins for Athletes and How to Track Them appeared first on MyFitnessPal Blog.
