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Diet Tips

Common Vitamins That Athletes and Active People May Lack

When you see an athlete, you may think that they are the epitome of great health. However, you’ll be surprised to know that even the fittest athlete can have nutrient deficiencies, even if they share a similar healthy diet as the next person. That’s because athletes and physically active individuals have higher nutrient needs compared to others.

Moreover, nutrient deficiencies are common in athletes who are cutting back on calories for weight loss. This will mean they might need supplementation from brands like Vital Nutrients at Supplement First. But what are the specific vitamins athletes and active people may lack? Check out this list!

Vitamin B

Do you feel like you don’t have enough energy to push out your last reps? This might indicate a vitamin B deficiency. Our bodies use vitamin B to convert protein and sugar into energy, producing red blood cells. A study showed that athletes exhibiting low vitamin B levels performed worse during high-intensity exercise!

You can get your share of vitamin B from tuna, peanuts, lentils, black beans, and supplements from Thorne Research.


Milk and other dairy products can do the body wonders, particularly when it comes to your bones! A study shows that consuming an extra cup of skim milk can reduce a runner’s risk of developing a stress fracture by a whopping 62%!

Calcium, alongside vitamin D, protein, and potassium can increase one’s bone density, which is crucial when performing high-impact activities.

Vitamin C

Did you know that up to half the population who exercise in chilly conditions may experience some form of exercise-induced asthma? That’s why vitamin C is crucial!

Consuming enough vitamin C can reduce allergy symptoms like coughing and breathing difficulties during and after exercise. It also decreases the risk of suffering from the common cold.

Vitamin D

You can get enough vitamin D with adequate sun exposure. Surprisingly, the sun doesn’t only help improve your mood, but you can get nutrients from it to increase your power, too!

With enough vitamin D, the mitochondria in muscle fibers can regenerate energy after your muscles contract, giving you the energy to keep going with your exercise.


If you want your muscles to work efficiently (as we all do), you must pump iron, figuratively and literally! Athletes run the risk of an iron deficiency because one hour of exercise can deplete almost 6% of their iron levels. If you lose too much iron, you may end up with iron-deficiency anemia, causing fatigue.


Have you ever wondered why runners always have a banana after they finish a race? That’s because of the high potassium content, which helps reduce cramps and speed up recovery.

Bananas contain potassium and sodium, which helps the muscles and nerves work better. Besides that, potassium is a primary electrolyte in intracellular fluid, which plays a significant role in balancing our body’s water content.

Wrapping It Up

Before turning to supplements or making changes to your diet, consult your doctor for their recommendations.

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