Sports Nutrition Basics Part 4 – Vitamins & Minerals

Vitmains and minerals are important for health and sporting performance

Thirteen different vitamins have been identified and studied to date. They are classed as either fat-soluble (vitamins A, D, E, K) or water-soluble (vitamin B complex, vitamin C). Together they are responsible for blood clotting, neuromuscular function, healthy skin, teeth and bones and numerous other bodily functions.

A well-balanced diet should provide an adequate supply of all the vitamins regardless of age and level of physical activity. During periods of intense training, a natural increase in food intake supplies any extra vitamin demand the body may have.

Free Radicals, Antioxidants & Exercise

Free radicals are highly reactive molecules that can cause damage to the cells and are thought to accelerate the aging process and contribute to cancer, heart disease and diabetes. They are found in cigarette smoke, environmental pollution and some medications. Exercise may also increase the production of free radicals.

The body has an elaborate defence system against free radicals in the form of antioxidant enzymes. Vitamins A, C and E are known as antioxidant vitamins and can protect the cells against free radical damage. Although foods like citrus fruits, green vegetables and nuts contain antioxidant vitamins, some athletes feel the need to take a supplement due to the high level of training they undergo.

Although exercise is thought to increase free radical production, it also appears to increase the body’s antioxidant defence system at the same time. However, there is some research to suggest that a vitamin E supplement can reduce harmful free radical production associated with exercise. Whether this offers any overall health benefits is still unclear.

Over 40 years of research has failed to show that vitamin supplementation can offer any sort of performance enhancement when a nutritionally balanced diet is present. Some vitamins (such as vitamin C) taken in excess can actually be harmful. The recommendation is to eat a well balanced diet rich in fresh fruit and vegetables.


Minerals account for roughly 4% of a person’s body mass. They provide the structure for forming bone and teeth. They also help muscles to contract, maintain normal heart rhythm and control the acid-base balance as well as other important bodily functions.

Minerals are classed as either major or trace depending on how much is required per day. Major minerals include calcium, phosphorus, sodium, potassium and magnesium. Trace minerals include iron, zinc, copper, selenium and chromium.


The typical Western diet contains too little calcium. The RDA for calcium is 800-1000 mg for adults and 1200 mg for adolescents. The average adult consumes just 500-700 mg per day and for many it’s as little as 300 mg per day. Calcium deficiency can lead to a condition called osteoporosis – a weakening of the bones. Exercise actually helps to maintain healthy bone density.


Most adults consume too much sodium (found in abundance in processed foods), which can lead to high blood pressure. The RDA of 1100-3300 mg is equivalent to 0.5-1.5 teaspoons of table salt. Most people consume more than 2 teaspoons from processed foods even when table salt isn’t used as seasoning.


Iron is helps the blood to carry oxygen so an iron deficiency (called anaemia) can lead to fatigue even with mild exercise. Some research has suggested that heavy exercise training creates an increased demand for iron. However, even in elite athletes, supplements are unnecessary if the diet contains iron-rich foods.

As with vitamins there is no convincing research to suggest taking mineral supplements can improve sporting performance. Exceeding the recommended daily allowance can also be potentially harmful. The only exception is adding a small amount of sodium to sports drinks during hot weather ( – teaspoon per litre of water).