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Micronutrition plays an essential role in health, and the importance of vitamins is paramount. Current diets are not conducive to meeting our daily needs, and deficiencies are increasing. Supplementation will be beneficial, especially for athletes who naturally have higher needs.
What are vitamins?
Vitamins are essential elements for the proper functioning of the body. Yet, they cannot be synthesized by the body. It is therefore imperative to provide them through food.
However, generally, the foods consumed do not provide the full range of vitamins in sufficient quantities that the body needs. Hence the interest of supplementation to avoid deficiencies that reduce the effectiveness of metabolic reactions essential for health and physical fitness.
Vitamins are of paramount importance for athletes as well as sedentary individuals, as they play an indispensable role in the development of physiological functions. Vitamins are particularly essential for:
- carrying out numerous metabolic reactions (building muscles, bones, and skin)
- the proper assimilation of nutrients
- the production of available energy in the body
Why do athletes have greater vitamin needs?
Athletes, and more particularly strength training practitioners, have higher energy needs. Athletes who train regularly and/or intensely mobilize their vitamin reserves more. This explains why they are generally in a state of deficiency, especially if they follow a hypocaloric diet.
Yet vitamins are essential for maintaining good physical performance because they notably help strengthen the immune system and better combat oxidative stress produced during training. Vitamin supplementation is therefore highly beneficial in helping athletes stay healthy, improve their performance, and limit deficiencies while respecting their calorie intake goals.
The benefits of vitamins for athletes
Vitamin A
Vitamin A is a fat-soluble vitamin, meaning it can be stored in fat and therefore does not need to be present in the diet every day. It is important for maintaining a good immune system, for growth, and for vision.
Vitamin A is very important for athletes because it has antioxidant properties that allow it to strengthen their immune system and better resist oxidative stress caused during training. The phenomenon of oxidative stress is explained by the production of free radicals (intensified during training), which are aggressive molecules that attack cells. This can lead to muscle damage after exercise. This is where vitamin A comes in, with its antioxidant benefits creating a "protective shield" against free radicals.
Vitamin A thus allows athletes to maintain their performance in the long term.
B vitamins
There are 8 B vitamins: B1, B2, B3, B5, B6, B8, B9, and B12. We will explain how each contributes to health and improved athletic performance.
Vitamin B1:
Vitamin B1 (thiamine) is water-soluble, which means the body cannot store it. It is therefore essential to provide it to the body every day through food. This vitamin plays an essential role in energy metabolism, notably by helping convert glucose into energy. Normal levels of vitamin B1 also help ensure good neurological functions.
Vitamin B2:
Vitamin B2 (riboflavin) also plays a role in energy production and also has antioxidant properties.
Vitamin B3:
Vitamin B3 (niacin) plays an important role in cellular energy production. This vitamin can also play a vasodilatory role in blood vessels. Furthermore, vitamin B3 has the ability to reduce homocysteine levels and thus reduce the risk of developing heart disease. Finally, vitamin B3 can also help lower bad cholesterol and increase good cholesterol.
Vitamin B5:
Vitamin B5 (pantothenic acid) plays an important role in the metabolism of nutrients and in the synthesis of acetylcholine, a neurotransmitter enabling muscle contraction.
Vitamin B6:
Vitamin B6 (pyridoxine) plays a role in carrying out over a hundred enzymatic reactions related to protein synthesis.
Vitamin B8:
Vitamin B8 (biotin) plays a role in the metabolism of glucose and fatty acids, two important elements in performing endurance exercises.
Vitamin B9:
Vitamin B9 (folic acid) plays an important role in the normal formation of DNA and red blood cells. Normal levels of vitamin B9 also allow for proper muscle oxygenation and thus the maintenance of good physical performance.
Vitamin B12:
Vitamin B12 helps reduce oxidative stress and thus improve athlete recovery. This vitamin also promotes cardiovascular health by regulating homocysteine levels in the body. Finally, vitamin B12 plays a protective role for the nervous system thanks to its beneficial effects on nerve regeneration.
Vitamin C
Vitamin C is a water-soluble vitamin known for its antioxidant properties and its protective effects on the immune system. Vitamin C is also essential for the body to synthesize collagen, L-carnitine, and several neurotransmitters. All these elements are crucial for athletes: indeed, collagen is a protein representing 25 to 35% of the protein content in the body. As for L-carnitine, it is an amino acid necessary for the conversion of fatty acids into cellular energy. Finally, neurotransmitters are essential for the transmission of nerve impulses.
Vitamin D
Vitamin D is a fat-soluble vitamin that can be obtained through sun exposure, hence the interest in supplementing this vitamin in winter. Athletes, generally deficient in vitamin D, have a great need for it. Indeed, it allows them to develop more physical strength during training, is associated with testosterone production, and also stimulates fat loss.
Vitamin E
Vitamin E is a fat-soluble vitamin that is stored in muscles and adipose tissue. This vitamin, known for its antioxidant properties, is a valuable ally in protecting against free radicals. This allows athletes to better resist exertion and to recover better after training. Vitamin E thus helps reduce muscle breakdown and minimize muscle soreness related to effort. Vitamin E also strengthens immune defenses and protects the nervous system. Through all these mechanisms, it therefore contributes to the improvement of athletic performance.
Vitamin K
There are two forms of vitamin K: K1 and K2. Both forms are important, however, vitamin K2 is particularly effective in strengthening bones and is very important in fighting inflammatory phenomena and joint pain.