Athletes need the same vitamins and minerals as everyone else, but heavy training raises the stakes for a few of them: the B vitamins and iron for energy metabolism and oxygen transport, magnesium, calcium and vitamin D for muscle function, and vitamin C, vitamin D and zinc for normal immune function. No vitamin improves performance once your needs are met. What matters is avoiding a shortfall, and that starts with eating enough food, enough carbohydrate and enough sleep.
Key facts about vitamins and minerals for athletes
- Vitamin D: the D-A-CH reference is 20 µg a day when your skin makes little vitamin D, as in Switzerland from October to March. The upper limit for adults is 100 µg a day (EFSA).
- Iron: about 11 mg a day for men and 16 mg for women who menstruate (EFSA, D-A-CH). Endurance athletes and women are most likely to run low.
- Magnesium: about 350 mg a day for men and 300 mg for women (D-A-CH). Supplements should provide no more than 250 mg a day (EFSA).
- Vitamin C: 110 mg a day for men and 95 mg for women (D-A-CH). The EU exercise-related immune claim requires at least 200 mg a day on top of that.
- Zinc: 8 to 14 mg a day depending on sex and diet (D-A-CH), with an upper limit of 25 mg a day (EFSA).
Do athletes need more vitamins and minerals?
Usually only a little more, and most of it comes automatically. If you train a lot, you eat more, and a varied diet then supplies more vitamins and minerals in step with your energy needs. Sweat mainly costs sodium, with smaller losses of potassium, magnesium, zinc and iron.
Shortfalls happen when energy intake is too low for the training load, during weight-loss phases, in sports where low body weight is an advantage, or when whole food groups are left out. Plant-based athletes have specific points to watch, covered in our guide to vegan nutrition for athletes.
Which nutrients matter for energy and tiredness?
Hard training increases energy turnover, so the vitamins involved in releasing energy from food are relevant. Thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, biotin, vitamin B12 and vitamin C contribute to normal energy-yielding metabolism. Riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin B12, vitamin C, iron and magnesium contribute to the reduction of tiredness and fatigue.
Iron deserves special attention. It contributes to normal oxygen transport in the body and to the normal formation of red blood cells and haemoglobin. Endurance training increases iron losses through sweat, the gut and the breakdown of red blood cells, and after hard sessions the body temporarily absorbs less iron. If you feel unusually tired despite good training, a blood test including ferritin is more useful than guessing. Our article on which deficiencies make you tired covers the other common causes.
| Nutrient | Authorised role (selection) | Good food sources |
|---|---|---|
| B vitamins | normal energy-yielding metabolism; reduction of tiredness and fatigue (B2, B3, B5, B6, B12, folate) | whole grains, legumes, nuts, eggs, dairy, meat; B12 only in animal or fortified foods |
| Iron | normal oxygen transport; reduction of tiredness and fatigue | red meat, legumes, oats, pumpkin seeds, tofu |
| Magnesium | normal muscle function; electrolyte balance; reduction of tiredness and fatigue | nuts, seeds, whole grains, legumes, mineral water |
| Calcium | normal muscle function; maintenance of normal bones | dairy, calcium-set tofu, fortified drinks, mineral water |
| Vitamin D | maintenance of normal muscle function; normal immune function | sunlight, oily fish, eggs, fortified foods |
| Vitamin C | normal immune function; protection of cells from oxidative stress | peppers, citrus fruit, berries, kiwi, broccoli |
| Zinc | normal protein synthesis; normal immune function | meat, cheese, oats, legumes, pumpkin seeds |
Which minerals and vitamins support muscle function and recovery?
Magnesium, calcium and potassium contribute to normal muscle function, and vitamin D contributes to the maintenance of normal muscle function. Magnesium also contributes to electrolyte balance. A diet with whole grains, nuts, seeds, legumes, vegetables and a calcium source covers these well; magnesium-rich mineral water is a practical extra for people who sweat a lot. Read more about magnesium, its roles and daily needs.
Vitamin D is the nutrient most often low in Central Europe, especially in indoor athletes and in winter. Our article what vitamin D really does explains when a supplement makes sense.
Recovery itself depends mostly on the basics: carbohydrate to refill glycogen stores, about 20 to 40 g of protein after training, enough fluid and enough sleep. Studies have also looked at antioxidant supplements in high doses around training; some suggest they may blunt part of the training adaptation, so high-dose vitamin C and E around every session are not recommended.
Which nutrients support immune function in athletes?
Many people search for products that "strengthen" the immune system of high-performance athletes. No food or supplement can promise that. What science and EU law do recognise is that several nutrients contribute to the normal function of the immune system: vitamins A, C, D, B6, B12 and folate, and the minerals zinc, selenium, iron and copper. A shortfall in any of them is worth avoiding, particularly during heavy training blocks, travel and competition.
Vitamin C and intense exercise
One authorised claim is specific to sport: vitamin C contributes to maintaining the normal function of the immune system during and after intense physical exercise. It may only be used for products that provide at least 200 mg of vitamin C a day in addition to the recommended daily intake. A Cochrane review has looked at regular vitamin C intake and the common cold; the clearest findings came from people under heavy short-term physical stress, such as marathon runners.
The basics come first
The IOC consensus on dietary supplements emphasises that low energy availability, too little carbohydrate during long or intense sessions, poor sleep and psychological stress affect athletes' health more than any single micronutrient. Eat enough on hard days, sleep well, and keep up hand hygiene during travel and the cold season. For a broader overview, see vitamins and minerals for a healthy immune system.
Can vitamins improve athletic performance?
Not if your status is already adequate. Extra vitamins and minerals above your needs have not been shown to improve strength, speed or endurance. Correcting a real deficiency, for example low iron or low vitamin D, can help you train normally again. Substances with evidence for direct performance effects, such as caffeine or creatine, belong to a different category and should be used deliberately. If you compete under anti-doping rules, follow the advice of your national anti-doping organisation (in Switzerland, Swiss Sport Integrity) before taking any supplement.
How Sanbera fits into an active routine
Sanbera formulas are vegan everyday multivitamins, not sports products. Per daily serving of 3 tablets, Daily Essential Women provides all eight B vitamins (50 to 75% NRV), 43.1 mg vitamin C (54%), 3.22 µg vitamin D (64%), 7 mg iron (50%), 2.5 mg zinc (25%) and 12.5 µg selenium (23%). Daily Essential Men provides all eight B vitamins (50 to 100% NRV), 51.8 mg vitamin C (65%), 3 µg vitamin D (60%), 3.5 mg iron (25%), 4 mg zinc (40%) and 12.5 µg selenium (23%); it also contains caffeine from guarana. The Nightly Reload formulas add vitamin C (43.1 mg for women, 64.7 mg for men) and eight B vitamins in the evening.
In the Daily Essential formulas, vitamins A, C, D, B6, B12 and folate, zinc, selenium and iron contribute to the normal function of the immune system; in Nightly Reload, vitamin C, B6, B12 and folate do. In all four formulas, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin B12 and vitamin C contribute to the reduction of tiredness and fatigue. The vitamin C amounts are below the 200 mg extra required for the exercise-specific immune claim, so that claim does not apply. The Daily Essential formulas contain only a small amount of magnesium (56.2 mg). If you take other supplements, check your total intake against the upper limits above.
Frequently asked questions
Which nutrients support immune function in high-performance athletes?
Vitamins A, C, D, B6, B12 and folate, and the minerals zinc, selenium, iron and copper, contribute to the normal function of the immune system. Vitamin C additionally contributes to maintaining normal immune function during and after intense exercise when at least 200 mg a day is taken on top of normal intake. Enough energy, carbohydrate and sleep matter at least as much as any single nutrient.
Can supplements improve athletic performance?
Vitamins and minerals only make a difference if you are short of them. Taking more than you need does not make you faster or stronger. Correcting a measured deficiency, such as low ferritin or low vitamin D, can help you train normally again. Athletes subject to doping controls should check every product with their national anti-doping organisation's advice before use.
Do athletes need extra magnesium?
Most athletes cover their magnesium needs (300 to 350 mg a day) with whole grains, nuts, seeds, legumes and mineral water. Heavy sweaters and athletes on restrictive diets may benefit from a supplement. Supplements should provide no more than 250 mg a day, because higher doses often cause diarrhoea. Magnesium contributes to normal muscle function and to electrolyte balance.
Is vitamin C after training a good idea?
Vitamin C contributes to normal immune function and to the protection of cells from oxidative stress, and food sources such as peppers, berries and citrus fruit are a good everyday choice. Studies have looked at very high doses of antioxidants around every session, and some suggest they may reduce part of the training adaptation, so routine megadoses are not recommended.
Should athletes take a multivitamin?
A multivitamin is not essential if you eat a varied diet that matches your training load. It can be a simple safety net during heavy training, travel, calorie restriction or a plant-based diet. Choose moderate amounts close to the nutrient reference values, check your total intake if you take other supplements, and ask your doctor or pharmacist if you take medication.
Sources
- Maughan RJ et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med, 2018.
- Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews, 2013.
- National Institutes of Health, Office of Dietary Supplements: Dietary Supplements for Exercise and Athletic Performance
- European Food Safety Authority: Dietary Reference Values finder
- European Commission: EU Register of nutrition and health claims
This article is for general information and does not replace advice from a doctor or pharmacist. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.