Sports vitamins are one of the most popular sports nutrition products: according to statistics, about every second athlete uses them. Those who take them are convinced that it is impossible to gain muscle mass and achieve maximum performance without them. Scientists’ opinion – this is a myth. They believe that athletes do not need additional intake of special vitamins for athletes. Why? Read in our material.
Main thoughts:
Both a deficiency and an excess of vitamins negatively affect sports performance
We are conditioned to think that it is impossible to achieve results without sports vitamins. The International Olympic Committee recommends natural food as a source of vitamins
With a vitamin tablet for athletes, it is much easier to overdose on certain trace elements
The main explanation for why athletes do not need to take sports vitamins is that they consume more food, and along with it, vitamins and minerals
Based on the available scientific facts, it is impossible to definitively state whether there is any health benefit from taking synthetic vitamins
According to research, about 46% of athletes regularly use various vitamins 1.
The most common motivation is that they improve performance and recovery 2.
Many athletes and coaches are afraid that a regular diet cannot meet the high demand for macro and micronutrients and will inevitably lead to a decline in performance.
Is there any basis for such fears?
To understand this, we need to answer the following logical question: if an athlete’s diet lacks vitamins or, conversely, has an excess, how will this affect sports performance?
What are the roles of vitamins and minerals in sports?
Vitamins are organic substances that the body needs in very small amounts (from a few micrograms to milligrams) to maintain health, growth, and recovery.
Vitamins are classified by the medium in which they dissolve: fat-soluble (A, D, E, K) and water-soluble (B vitamins, C).
Vitamins are found in large quantities in plant foods; they are created in plants themselves.
Minerals are natural substances that plants obtain from the soil. If the soil is poor in minerals, the plant either dies or produces small, pitiful-looking fruits.
Note that the primary sources of vitamins and minerals are indeed plants (!). Meat products contain them only because the corresponding animals eat plants.
Our body cannot produce vitamins and minerals on its own. Therefore, it is important to obtain them from food. If the diet includes a variety of whole natural foods, the body is likely to receive enough vitamins and minerals.
Today, science knows 14 vitamins and 15 minerals, each of which plays a specific role in the body. The number and variety of functions they are responsible for is astonishing. Here are a few examples:
- Calcium ensures bone health
- Sodium regulates the proper balance of fluids in the body
- Iron transports oxygen to the muscles
- Thiamine helps convert glucose into energy
- Vitamin D is involved in the absorption of calcium by the body
- Vitamin A is part of the eye pigment that allows us to see in low light.
What is the significance of vitamins for athletes?
The importance of vitamins in sports (and minerals) is determined by their role in energy production and muscle contraction. The well-known unpleasant sensation of muscle cramps is related to the deficiency of certain trace elements.
The relationship between the amount of vitamins in the diet and the functional ability of an athlete is bell-shaped: both a deficiency and an excess of vitamins negatively affect sports performance, and after reaching a certain minimum value, the result does not change 3.
In general, scientists say that the relationship between the amount of trace elements in the diet and the result is very delicate, as different functions of the body (important for sports) reach their maximum at different concentrations of vitamins and minerals.
For example, the amount of trace elements necessary for optimal muscle function can differ significantly from the amount needed for the optimal action of certain substances that activate chemical reactions 4.
If you do not consume enough vitamins, their concentrations in tissues will decrease, some chemical reactions will slow down, but this does NOT necessarily lead to an immediate decline in sports performance 5.
And if you overdose on certain trace elements, their concentration in tissues will significantly increase, but sports performance will NOT necessarily improve 6.
Both a deficiency and an excess of vitamins negatively affect sports performance
Vitamins for athletes: arguments AGAINST
1 Vendors instill the idea that sports vitamins are vital
Many athletes regularly take special sports vitamins, which, unlike regular multivitamin complexes, contain higher dosages. They believe that without this, it is impossible to gain muscle mass, be healthy, and energetic. The key word here is “believe.”
Athletes indeed require a greater amount of both micro- (vitamins, minerals) and macronutrients (proteins, fats, carbohydrates). However, “… there is no definitive scientific evidence that additional intake of synthetic vitamins and minerals provides any advantages.” – this is stated by sports dietitian Nancy Clark in her book Sports Nutrition Guidebook.
The fact is that we have been conditioned to think that sports vitamins improve performance, increase strength and endurance, provide energy, and help build muscle mass. Just as we have been led to believe that engaging in sports significantly increases the need for vitamins and minerals.
The most vivid confirmation of this is the recommendations from the International Olympic Committee (IOC 2004), which are compiled by authoritative scientists from around the world. Regarding vitamins for athletes, experts recommend natural food as a source of vitamins and minerals. (This also applies to protein, by the way.)
We are conditioned to think that without sports vitamins, it is impossible to achieve results. The International Olympic Committee recommends natural food as a source of vitamins.
2 High risk of overdose
Even if you are taking sports vitamins, the risk of harm from them is low.
However, the same Olympic Committee recommends avoiding overdoses of certain vitamins and minerals, especially C, E, beta-carotene, selenium, and magnesium, as in large amounts they can harm the immune system. An overdose of certain fat-soluble vitamins can turn them into toxins.
It is much easier to overdose with a tablet of sports vitamins, as the doses of almost all microelements in them are increased.
The risk of overdose increases even more when considering that today many product manufacturers, including those of sports nutrition, enrich their products with certain microelements.
The same Nancy Clark, sports dietitian, provides a telling example of one of her clients:
“One of the triathletes heard somewhere that physical exertion increases the number of dangerous free radicals in the cell (particles that damage the cell and provoke the development of cancer).
Someone advised him to take well-known antioxidants: vitamins C, E, beta-carotene, and selenium. However, it is very unlikely that the athlete himself or the person who gave him the advice realized that the mentioned antioxidants in large doses under certain conditions can turn into substances with similar effects to free radicals“.
This example is yet another explanation of why even athletes are better off getting vitamins and minerals from natural foods: food contains them in the right amounts (along with a huge number of other beneficial substances, such as phytonutrients); it is practically impossible to overdose on vitamins when eating this way.
By consuming a variety of whole fruits, vegetables, grains (cereals), lean meats, and dairy products, one can adequately ensure the necessary amount of vitamins and minerals, even for an athlete.
Moreover, many products (ranging from eggs and bread to various types of sports nutrition) are today enriched with micronutrients, so in reality, we consume significantly more vitamins and minerals than we think.
Try setting a goal to accurately count how many vitamins and minerals you actually consume in all natural and sports products. You will definitely be surprised.
With a vitamin tablet for athletes, it is much easier to overdose on certain micronutrients
3 Those who take vitamins are likely to lead a healthy lifestyle overall
The final argument is that people who consider taking synthetic multivitamins are generally concerned about a healthy lifestyle, which means they are likely to have good eating habits and again do not need to spend money on sports vitamins.
Why athletes do NOT need special sports vitamins
One explanation is: the more we train, the more we eat. This happens with normal people.
Compared to those who lead a sedentary lifestyle and have a small appetite, athletes consume much more food, and along with it, vitamins and minerals. It’s very simple.
That is why, in order to gain muscle mass, it is necessary to eat more to ensure a surplus of calories, proteins, fats, carbohydrates, and micronutrients. This is one of the main rules of bodybuilding.
Vitamin deficiency is more characteristic of those who lead a sedentary lifestyle and eat very poorly – elderly people, pale-skinned, thin-armed gaming students living on kefir and bread, office workers, girls with a chronic complex of “I’m fat.”
However, there are also cases of conscious appetite suppression among physically active people (more often females) who are afraid of gaining weight. This is dangerous, especially during adolescence.
Since we are talking about deficiency, it is important to understand that it does not develop in one day, but over months and years, for example, in cases of anorexia or vegetarianism, when the diet is inadequate for a long time.
Our body is capable of storing certain vitamins for future use. This applies to fat-soluble vitamins (A, D, E, K) and to a lesser extent water-soluble vitamins (B group and C). For example, the liver accumulates enough vitamin C to meet a 6-week requirement.
What does this all mean? It means that even if you underconsume something for a few days, it is not critical; the body will compensate.
If an athlete develops a vitamin deficiency, it is not a sign that they need to urgently rush for sports vitamins; rather, it is a signal that there are dietary mistakes that need to be corrected immediately.
The main explanation for why athletes do not need to take sports vitamins is that they consume more food, and along with it, vitamins and minerals.
But if one does take sports vitamins, will there be any benefit?
As we have already mentioned, additional intake of sports vitamins is unlikely to cause any harm. But will there be any benefit?
In one of the large reviews of scientific studies on the impact of synthetic vitamin supplementation on the progression of cancer, heart disease, eye diseases (cataracts, macular degeneration), and high blood pressure, researchers from the National Institutes of Health in the USA conclude: “Based on the available scientific data, it is impossible to definitively state that taking multivitamins or minerals provides any health benefits and helps prevent cancer and chronic diseases.” 7.
Look at some scientific facts about the effectiveness of individual vitamins and minerals, which indicate that some supplements are not as beneficial as they are advertised:
- It is scientifically unproven that multivitamins are beneficial for health.
- Antioxidants (vitamins A, E, C, beta-carotene) do not protect against heart disease 8. Recent studies do not show their benefits; on the contrary, they suggest a possible risk of premature death from high doses 9.
- High doses of antioxidant vitamins are unlikely to provide any benefits for athletes and may, on the contrary, harm health 10.
- Chromium does not aid in weight loss.
- B vitamins do not reduce the risk of heart disease, heart attack, or memory loss.
- Zinc does not reduce the risk of colds.
Remember: taking multivitamins will never solve the problem of poor nutrition.
The belief that inadequate nutrition can be compensated for with a multivitamin tablet is nothing more than self-deception.
Based on the available scientific facts, it is impossible to definitively state whether there is any health benefit from taking synthetic vitamins.
Who can be recommended to take synthetic vitamins
The additional intake of synthetic vitamins may be recommended for certain categories of people who are at high risk of developing deficiencies. The at-risk groups include the following categories:
- Very low calorie intake. If the total daily caloric intake is less than 1200 calories, there is a high likelihood that you are not getting enough of certain micronutrients.
- Allergy to certain types of food. It is obvious that those who cannot eat certain types of food (fruits or grains) need to somehow compensate for the vitamins and minerals they are missing.
- Lactose intolerance. The inability to digest milk sugar (lactose), which is found in dairy products, is a very common problem today. Excluding dairy products can ultimately lead to a deficiency of riboflavin, vitamin D, and calcium.
- Indoor athletes. Those who spend most of their time indoors or are forced to use sunscreen have an increased risk of developing a vitamin D deficiency, the so-called “sunshine vitamin.” A good alternative source can be milk fortified with it, calcium supplements with vitamin D, or 15 minutes a day in the sun without any protection.
- Women planning pregnancy. To prevent certain types of congenital defects, women who are planning pregnancy are recommended a diet rich in folic acid; they should take multivitamins with a high content of folic acid (~400 mcg).
- Pregnant women. Future mothers need additional vitamins and iron, but it is better for them to consult their doctor before making a decision about taking specific supplements.
- Vegans. Strict vegetarians (who do not consume any animal products) are at risk of vitamin B12, D, and riboflavin deficiency. Those among them who eat poorly and unbalanced may also have deficiencies in protein, iron, and zinc.
- The elderly. Inadequate nutrition is a common problem among the elderly, who typically consume very little monotonous food (a typical grocery bag for a pensioner includes milk and bread): the fewer calories, the higher the risk of developing deficiencies.
Recommendations for purchasing and using vitamins for athletes
If the arguments above regarding the lack of necessity for athletes to take vitamins seem unconvincing to you and swallowing a tablet boosts your confidence, then consider the following recommendations:
- prefer products where the dosage of vitamins and minerals does not exceed the daily requirement (read the label). These are definitely NOT sports vitamins, but regular pharmacy ones.
- Do not buy supplements with vitamin and mineral doses that significantly exceed the daily requirement. This is especially true for special sports vitamins, which are more expensive and carry more risks than benefits. Particularly dangerous are large doses of minerals: an excess of any one of them suppresses the benefits of others. For example, too much zinc hinders the absorption of copper.
- Do not buy expired vitamins; store them in a cool, dry place.
- Do not be fooled by claims of “naturalness”: as a rule, this is a mixture of natural and synthetic vitamins that has no real advantages.
- The form of the vitamin supplement (chelated form, sugar-free, starch-free) has no significance or advantages. Contrary to popular belief, more expensive multivitamin complexes also have no real benefits.
- Check for the USP mark on the packaging, which indicates that the manufacturer adheres to standards set in the pharmaceutical industry.
- Choose well-known brands; this does not guarantee anything, but at least increases the likelihood that you will get what you hope for.
- For better absorption, take vitamins and minerals with food or immediately after a meal.
- Learn to read product labels; avoid additional intake of vitamins or minerals that your food or sports nutrition product is already fortified with.
In summary: what we know about sports vitamins
For most of us, there is no need for synthetic pharmacy and sports vitamins.
No vitamins and minerals will EVER compensate for poor nutrition.
If you wisely approach meal planning, favoring whole natural foods and ensuring variety, you can be confident that all necessary nutrients are already on your table. This is also true for athletes: their slightly higher need for vitamins and minerals is compensated by the larger volume of food consumed.
