Vitamins and minerals are essential for our health and performance, as they play a key role in numerous bodily functions. In our article, you will find out what different tasks vitamins and minerals perform and why they are also particularly important for athletes.

The most important functions of vitamins and minerals at a glance

Vitamins and minerals are also known as essential micronutrients. Our body needs them to function properly. Certain vitamins and minerals also protect the body from free radicals, which are harmful particles that attack the body's cells and, for example, promote arteriosclerosis. We often only need small amounts of these essential micronutrients, but they play a variety of vital roles in the body and a lack of them can lead to serious health problems. We will now explain to you why our body depends on them and which important functions they support us with.

Vitamins :

Vitamins are organic compounds and are involved in almost all metabolic processes in the body. For example, they strengthen the immune system, build bones, teeth and cells and are important for blood formation. While plants can produce the vitamins they need themselves, we either have to absorb them completely through food or precursors of them - called provitamins - which are then converted into vitamins.

An exception to this is vitamin D. The body can synthesize vitamin D when the skin is exposed to UVB radiation. UVB rays from sunlight activate a precursor of vitamin D in the skin and convert it into active vitamin D, which then enters the bloodstream (1). However, since sunlight in our latitudes is often not sufficient to adequately cover the need for vitamin D, you should still take it in additionally through food.

The body needs 13 different vitamins that are responsible for its proper functioning (2). These include:

• Vitamin A : Important for vision, skin health and immune function.
• Vitamin C : Helps build collagen, strengthens the immune system and promotes wound healing.
• Vitamin D : Supports the absorption of calcium and phosphorus for strong bones and teeth.
• Vitamin E : A powerful antioxidant that protects cells from damage caused by free radicals.
• Vitamin K : Required for blood clotting and bone health.
• Vitamin B1 (thiamine) : Helps with energy production and the functioning of the nervous system.
• Vitamin B2 (riboflavin) : Important for energy metabolism and the health of skin and eyes.
• Vitamin B3 (Niacin) : Supports energy production and lowers cholesterol levels.
• Vitamin B5 (pantothenic acid) : Important for energy metabolism and the formation of hormones and neurotransmitters.
• Vitamin B6 : Required for the formation of hemoglobin and the regulation of the nervous system.
• Vitamin B7 (biotin) : Important for the metabolism of fats, carbohydrates and proteins.
• Vitamin B9 (folic acid) : Required for cell division and growth as well as for the formation of red blood cells.
• Vitamin B12 : Important for the formation of red blood cells and the functioning of the nervous system.

Minerals:
Minerals are so-called inorganic substances that our body cannot produce itself. However, they are essential for the smooth running of many metabolic processes in the body, which is why we need to consume them daily through food so that we remain mentally and physically fit. Minerals not only play a crucial role in the transmission of stimuli in the nervous system, in muscle contraction or in blood clotting, but also regulate the water and electrolyte balance in the human body, support the immune system and cell protection.

There are a total of 46 minerals, which are divided into trace elements and macroelements - depending on the amount of minerals the organism needs. Trace elements include iron, iodine and zinc. Trace elements are only needed in very small amounts and are nevertheless essential for many biological processes in the body. For example, trace elements play an important role in immune function, hormone production and wound healing.

Macroelements, on the other hand, are needed in larger quantities and make up a significant proportion of body mass. Calcium, potassium, magnesium, chloride, phosphorus or sodium are usually classified as macroelements.

Vitamins: Distinction between fat-soluble and water-soluble important for their utilization

Vitamins are divided into fat-soluble and water-soluble. And this distinction is important because it determines how the body can best utilize the vitamins. The solubility of a vitamin influences its absorption, distribution, storage and excretion in the body. Only vitamins A, D, E and K are fat-soluble vitamins (also called lipophilic vitamins), all others are water-soluble .

• Fat-soluble vitamins should always be consumed with some fat, as the body absorbs the precursor of the food but cannot convert it into vitamins without fat. A good example of this is the carrot. If you eat it raw, you absorb beta-carotene (a precursor of vitamin A), but your body cannot convert it into vitamin A without fat. However, if you add high-quality fats or cold-pressed oils to your food, your body can use all the provitamins well. Other provitamins are ergosterol (precursor of vitamin D), tocopherols (precursor of vitamin E) or cholecalciferol (precursor of vitamin D3). The fat-soluble vitamins are particularly important for healthy skin, eyes, bones and the immune system.
  
• Water-soluble vitamins, on the other hand, can be absorbed regardless of food intake. Unlike fat-soluble vitamins, however, they are not stored efficiently in the body and excess amounts are usually simply excreted in the urine. They are important for energy production, the functioning of the nervous system, the production of red blood cells and the maintenance of a healthy immune system.

You can get most vitamins and minerals from a balanced diet that contains a variety of foods such as fruit, vegetables, whole grains, dairy products, lean meat, fish, nuts and seeds. In special life situations, such as pregnancy and breastfeeding, old age or illness, but also in extreme stress or physical activity, the need for vitamins can increase. In these cases, a dietary supplement is also useful.

Increased need for vitamins and minerals in athletes

If our body is not supplied with enough minerals, it cannot carry out the vital metabolic processes optimally. And these are particularly important for athletes in order to remain efficient and to support muscle growth and regeneration. However, since we not only excrete fluids during training, but also minerals, our daily requirements are slightly higher when we exercise. So when our body is running at full speed, the nutrient stores are emptied more quickly and the energy reserves are depleted sooner than when we are at rest. These are the six most common reasons for this:

1. Increased nutrient requirements : Physical activity increases energy expenditure and may lead to a higher need for nutrients to support energy production, muscle function, tissue repair, and other physiological processes (3).
   
2. Loss of nutrients through sweat : Athletes can lose a significant amount of fluid and electrolytes such as sodium, potassium and magnesium through sweat during exercise. This can lead to an increased need for minerals to balance electrolytes and maintain hydration (4).
   
3. Increased oxidative stress : Intense physical activity can lead to an increase in oxidative stress, which may lead to an increased need for antioxidants such as vitamin C, vitamin E and other nutrients to prevent cell damage caused by free radicals (5).
   
4. Muscle and tissue repair : Athletes need adequate protein, vitamin C and other nutrients to support the repair and growth of muscles and tissues after exercise (6).
   
5. Strengthening the immune system : Intense exercise can temporarily weaken the immune system and increase the risk of infections. A balanced diet with sufficient vitamins and minerals is important to strengthen the immune system and prevent infections (7).
   
6. Improve performance : Some vitamins and minerals play a key role in energy production and can improve physical performance and endurance. These include B vitamins, iron and magnesium (8).
   

Certain minerals are particularly important for athletes
So make sure you consume enough minerals on training days to support physical performance, muscle function and recovery after training. Some minerals are particularly important for athletes. These include:

• Magnesium : Magnesium is crucial for muscle contraction, energy metabolism and protein synthesis. A magnesium deficiency can lead to muscle cramps, fatigue and reduced performance.
  
• Calcium : Calcium is important for bone health, muscle contraction, and signaling in the nervous system. Athletes need adequate calcium to maintain their bone health and prevent injuries.
  
• Sodium : Sodium helps maintain fluid balance and blood volume during exercise. Athletes who sweat a lot lose sodium and may need to increase their intake to balance electrolytes.
  
• Potassium : Potassium is another electrolyte that is important for muscle contraction and maintaining fluid balance. A deficiency in potassium can lead to muscle weakness and cramps.
  
• Iron : Iron is crucial for oxygen transport in the blood and energy production. Athletes, especially endurance athletes, may have an increased need for iron, as intense exercise bouts can increase iron loss.
  
• Zinc : Zinc plays an important role in immune function, protein synthesis and cell division. Athletes should consume adequate zinc to support immune function and promote recovery after exercise.

Tip: In addition to a complete amino acid profile, our Athletic Whey Performance Shake also contains important vitamins and minerals that help your body promote recovery after training and support the development of lean muscle mass. For example, vitamin C, vitamin B6, vitamin B12, potassium, magnesium, iron and zinc. It also contains enzymes that facilitate digestion and a low-lactose formula that makes it suitable for people with lactose intolerance. Available in vanilla and chocolate flavors.

Summary

Vitamins and minerals are essential nutrients that are vital to maintaining good health. Although they are only needed in tiny amounts, they play a crucial role in numerous physiological processes in the body, including energy production, cell growth, immune function and metabolic regulation. A balanced diet rich in fruits, vegetables, whole grains, lean protein and healthy fats usually provides sufficient vitamins and minerals. However, certain lifestyles, eating habits or individual needs can lead to an increased need, for example in athletes. In these cases, supplementation with nutritional supplements can be useful.

Sources:

1: Holick, Michael F. "Vitamin D: importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis." The American journal of clinical nutrition 79.3 (2004): 362-371.

2: National Institutes of Health (NIH). "Vitamins." Office of Dietary Supplements. Retrieved April 16, 2024, from https://ods.od.nih.gov/factsheets/Vitamins-HealthProfessional/ .

3: Rodriguez, Nancy R., et al. "American College of Sports Medicine position stand. Nutrition and athletic performance." Medicine & Science in Sports & Exercise 41.3 (2009): 709-731.

4: Shirreffs, SM, and RJ Maughan. "Rehydration and recovery of fluid balance after exercise." Exercise and sport sciences reviews 31.3 (2003): 93-97.

5: Powers, Scott K., and Edward F. Coombes. "Exercise and oxidative stress." Exercise, oxidative stress, and aging (2006): 219-233.

6: Phillips, Stuart M., and Luc JC van Loon. "Dietary protein for athletes: from requirements to optimal adaptation." Journal of sports sciences 29.sup1 (2011): S29-S38.

7: Nieman, David C., et al. "Immune response to a 30-minute walk." Medicine & Science in Sports & Exercise 37.1 (2005): 57-62.

8: Lukaski, Henry C. "Vitamin and mineral status: effects on physical performance." Nutrition 20.7-8 (2004): 632-644.