Vitamins and minerals for exercise
B vitamins release energy, iron carries oxygen, calcium and vitamin D build bone. Athletes eating enough varied food rarely need pills; iron, calcium and vitamin D are common gaps.
Vitamins and their role in exercise
| Vitamin | Role in exercise | Indian food sources |
|---|---|---|
| Thiamine (B1) | Coenzyme that lets pyruvate from carbohydrate enter the Krebs cycle | Whole grains, hand-pounded rice, dals, groundnuts |
| Riboflavin (B2) | Part of FAD in energy-releasing reactions | Milk, curd, eggs, green leafy vegetables |
| Niacin (B3) | Part of NAD in glycolysis and the Krebs cycle | Groundnuts, meat, fish, whole grains |
| Pyridoxine (B6) | Amino acid use and glycogen breakdown | Chickpeas, potatoes, bananas, fish |
| Folate and B12 | Red blood cell formation; lack causes anaemia and poor endurance | Folate: green leafy vegetables, dals. B12: milk, curd, eggs, meat (very low in vegan diets) |
| Vitamin C | Collagen for tendons, iron absorption, antioxidant | Amla, guava, citrus fruits, tomatoes, drumstick leaves |
| Vitamin D | Calcium absorption, bone strength, muscle function, immunity | Sunlight on skin, eggs, fatty fish, fortified milk and oil |
| Vitamin E | Antioxidant in cell membranes | Vegetable oils, nuts, seeds |
Minerals and their role in exercise
| Mineral | Role in exercise | Indian food sources |
|---|---|---|
| Iron | Haemoglobin and myoglobin carry oxygen; cytochromes make ATP | Green leafy vegetables, rajma, bajra, garden cress seeds, dates; meat, liver, fish (better absorbed) |
| Calcium | Bone strength; muscle contraction and nerve signals | Milk, curd, paneer, ragi, sesame seeds, green leafy vegetables |
| Magnesium | Needed in ATP reactions; muscle relaxation | Whole grains, nuts, pulses, green leafy vegetables |
| Zinc | Enzymes, tissue repair, immunity | Meat, pulses, nuts, whole grains |
| Sodium | Holds water in the blood; nerve signals; the main mineral lost in sweat | Salt, buttermilk with salt, pickles, salted snacks |
| Potassium | Nerve and muscle function inside cells | Bananas, tender coconut water, potatoes, dals |
Iron and the athlete
Iron deficiency is the commonest nutrient problem in athletes. At risk: female athletes (menstrual loss), vegetarians, distance runners (foot-strike haemolysis, sweat and gut losses), teenagers and athletes on low-energy diets. It develops in stages: iron depletion (low ferritin) → iron-deficient red cell formation → iron-deficiency anaemia. Even before anaemia, low iron reduces endurance. After hard exercise the hormone hepcidin briefly reduces iron absorption. Note 'sports anaemia': early in training, plasma volume expands faster than red cells, so haemoglobin concentration falls a little; total haemoglobin is normal and no iron is needed. Iron tablets should follow a blood test and medical advice.
Do athletes need supplements?
- Food first: athletes eat more food, so they usually get more vitamins and minerals too.
- Extra vitamins do not improve performance unless the athlete is deficient.
- Higher risk of gaps: low energy intake (weight-class sports, RED-S), vegetarian or vegan diets (B12, iron, zinc), little sun (indoor sports: vitamin D), female athletes (iron, calcium).
- Test before supplementing; mega-doses can harm (vitamin A toxicity, iron overload).
- Choose batch-tested products to avoid contamination with banned substances.
A vegetarian girl running 800 m in a college team is at high risk of iron deficiency: plan rajma, chana, green leafy vegetables, garden cress seed laddoo and dates with amla, lemon or guava for vitamin C, keep tea and coffee away from meals, and check ferritin before any tablets.
2 marks: “What is sports anaemia?” A small fall in haemoglobin concentration early in training because plasma volume expands; total haemoglobin is normal, so it is not true anaemia.
5 marks: “Write a short note on iron and the athlete.” Roles of iron, at-risk groups, causes of loss (menstruation, foot-strike, sweat), stages of deficiency, sports anaemia vs true anaemia, prevention with ICMR-NIN 2020 RDA.
10 marks: “Explain the role of vitamins and minerals for exercise.” B vitamins in energy release, folate and B12 for red cells, C, D and E; iron, calcium, magnesium, zinc, sodium and potassium; iron in detail; supplements only when needed.
BICD: B vitamins burn fuel, Iron carries oxygen, Calcium contracts muscle, vitamin D builds bone.