Serious athletes are often looking for ways to naturally support performance and recovery.

Top Vitamins for Athletic Performance and Their Benefits

Do vitamins for athletic performance really work?
Should I be taking supplements as an athlete?
Do I need more vitamins and minerals to improve my performance?

These are common questions, especially amongst athletes or competitors trying to gain muscle or reach the next level of performance.

Here, we’ll look at some of the top vitamins for athletic performance and how to decide if a supplement might be beneficial to you.


Top 10 Vitamins for Athletic Performance

Many of the top nutrients and vitamins for athletic performance can be consumed through a healthy diet. However, you may want to consider supplementing to fill in any nutritional gaps.

The following are ten of the top nutrients, minerals, and vitamins for athletic performance. As always, discuss any changes to your diet, fitness, or supplement regime with your doctor. Even with natural substances like vitamins or minerals, it is possible to overdo it.


1. Magnesium

Magnesium is an essential mineral that is involved in a wide range of functions in the body, including metabolising carbohydrates and muscle function.

If an athlete is deficient in magnesium, they may notice a decrease in their overall energy and performance. Magnesium is also important for high-quality sleep, another important part of optimal athletic performance.

Numerous studies found a link between magnesium and exercise performance. Research found that the need for magnesium increased as physical activity increased.


2. Protein Powder

While adequate protein can be consumed from food sources, a protein powder offers an extremely convenient, portable way to make sure you are getting enough of this macronutrient. It can be especially helpful for athletes with busy schedules, individuals who travel a lot, or people who struggle to eat enough protein.

IsaLean Pro was specifically designed as a convenient way for athletes, individuals looking to gain muscle, and active people to fuel their bodies with a proprietary blend of complex amino acids.

Isagenix IsaLean PRO Shake


3. Vitamin D

Vitamin D is essential for a range of functions in the body, including muscle growth, immune function, bone health, and reducing inflammation.

Vitamin D may play a variety of roles in supporting athletic performance. Studies found that higher serum levels of vitamin D resulted in improved athletic performance and a decreased rate of injury.


4. B Vitamins

B vitamins are required for protein synthesis, tissue repair, and energy production, all of which are important aspects of athletic performance. Some research suggests that exercise increases an individual’s B vitamin requirements.

B vitamins include:

  • Niacin
  • Thiamin
  • Riboflavin
  • Folate
  • Vitamin B12
  • Pyridoxine (B6)
  • Biotin
  • Pantothenic acid

Related Reading: Easy Home Morning Exercise Routine for a Healthy Day


5. Omega-3s

There is growing interest in the role of Omega 3s in athletic performance. Studies suggest that Omega 3 fatty acids may offer potential benefits for athletes, including improved endurance and a delay in the onset of muscle soreness.

Omega-3 fatty acids are essential nutrients, meaning they can’t be produced by the body and need to come from the diet.


6. Creatine

Creatine is a popular workout supplement that is used by power athletes to help support energy levels and performance during intense exercise. Isagenix AMPED Nitro features creatine, along with Glycine and L-Carnitine, to offer the ultimate pre-workout boost.


7. Iron

Iron is a mineral that is necessary for energy metabolism and oxygen delivery. Low iron is linked to increased fatigue due to a reduced ability to transport oxygen. An iron deficiency can lead to a reduction in athletic performance and overall well-being.


8. Ashwagandha

Ashwagandha is an adaptogen that is well known for its stress-fighting abilities. Pro athletes sometimes supplement with ashwagandha to help fight off physical and mental stress. Some individuals report feeling in a better mood, sleeping better, and performing better when supplementing with ashwagandha.

Related Reading: How to Stay Physically and Mentally Healthy During Stressful Times

Ashwagandha is an adaptogen that is well known for its stress-fighting abilities.


9. L-Carnitine

L-Carnitine, a naturally occurring amino acid, plays several important roles in the process of energy production.

Some of the potential benefits of L-Carnitine for athletes include:

  • Better recovery
  • Decreased muscle damage
  • Improved blood flow
  • Reduced muscle fatigue
  • Improved overall performance
  • Improved energy production
  • Improved fat metabolism
  • Increased endurance

Related Reading: How to Naturally Keep Your Energy High All Day


10. Calcium

Calcium is well known for its role in maintaining strong bones. It also plays important roles in blood clotting, muscle contraction, and the repairing of bones.

Many athletes opt to supplement with calcium to help maintain strong bones and support their overall performance.


Athlete’s Needs

Athletes, especially power athletes, professional athletes, endurance athletes, or competitive bodybuilders, have unique nutritional needs.

Because athletes often require intense physical effort from their bodies, they generally have higher micronutrient requirements compared to non-athletes.

Physical activity may also speed up how quickly the body uses vitamins and minerals, leading to higher nutrient requirements for athletes.

For instance, endurance athletes need significantly more iron than typical individuals.

To ensure an athlete is performing at their best, it is imperative that they consume adequate levels of macro and micronutrients.

Macronutrients refer to nutrients our bodies require larger quantities of, such as carbohydrates, fats, and protein.

Micronutrients refer to minerals and vitamins our bodies need in smaller amounts.

Micronutrients play crucial roles in:

  • Fluid balance
  • Maintaining bone health
  • Supporting a healthy immune system
  • Producing proteins that carry oxygen
  • Synthesising new muscle tissue
  • Reducing oxidative stress

Become productitive and fit after COVID-19

Do Athletes Need Supplements?

While a healthy, balanced diet is the most important way to fuel your body, some individuals do find certain supplements can improve their athletic performance.

To ensure you are getting enough vitamins and minerals from your diet, focus on consuming unprocessed, nutrient-dense foods. Make sure you are getting enough lean protein, healthy fats, and healthy carbs.

Try to include colourful fruits and veggies, whole grains, lean proteins, and nutrient-dense foods in your daily diet, such as:

  • Kale
  • Spinach
  • Butternut or acorn squash
  • Whole eggs
  • Lentils, garbanzo beans, black beans, edamame, kidney beans
  • Oatmeal
  • Quinoa
  • Millet
  • Barley
  • Nuts
  • Seeds
  • Berries
  • Apples
  • Bananas
  • Oranges
  • Mushrooms
  • Asparagus
  • Broccoli
  • Cauliflower
  • Onions
  • Garlic
  • Spices and herbs
  • Fatty fish (salmon, anchovies, sardines, etc.)
  • Full fat, unsweetened yoghurt
  • Sweet potatoes
  • Lean meat

Eating a varied, balanced diet filled will help ensure you get the nutrients you need for optimal athletic performance. A healthy diet is also an important way to support your performance goals, immune system, hormone function, and overall energy levels and well-being.

Along with eating a healthy diet, the right supplement may help you improve your athletic performance and fill in any nutritional gaps.

If you want to learn more about vitamins for athletic performance, browse our expansive range of energy and performance-focused products. Isagenix offers pre and post-workout supplements designed to stimulate the growth of lean muscle, support optimal athletic performance, improve stamina, and decrease recovery time.


Final Thoughts on Vitamins for Athletic Performance

A balanced diet full of whole foods, fruits, and vegetables is an important way to sustain energy levels and support athletic performance. However, some athletes prefer to add vitamins for athletic performance to their routines.

Research daily intake levels of vitamins, talk to your doctor, and evaluate your diet to see if you notice any nutritional gaps that need to be addressed. Adding a protein powder to your daily routine or fueling up with a pre-workout supplement may just give you the edge you need to optimise your performance.

For more health and wellness tips, recipe inspiration, or to browse our complete range of vitamins for athletic performance, check out our website or contact us with any questions.