Key vitamins and minerals for athletes: Which ones cannot be missing?

1. What are multivitamin?

Multivitamin are supplements that contain a combination of vitamins and minerals essential for the body. They usually include group B vitamins, vitamin C, D, E, K, as well as minerals such as zinc, magnesium, calcium and iron.

2. Benefits of multivitaminas in sports performance

The proper consumption of vitamins and minerals is essential for various functions of the body, especially in those who practice sports. Some key benefits include:

• Better muscle recovery: Vitamins such as C and E act as antioxidants, helping to reduce oxidative damage after intense exercise.

• Energy support: Vitamins of complex B are essential for energy production from food.

• Bone health: Vitamin D and calcium are essential to maintain bone density and prevent fractures or injuries.

• Strengthening of the immune system: Minerals such as zinc and selenium contribute to a better immune response.

3. Is it necessary to take multivitaminic if you have a good diet?

While multivitamin can be useful, they are not always essential. A balanced and varied diet usually provides all the necessary vitamins and minerals. However, certain groups of people can benefit from their consumption:

• High performance athletes, that have greater nutritional needs due to physical wear.

• People with restrictive diets, such as vegans or those who eliminate specific food groups.

• People with diagnosed deficiencies, such as the lack of vitamin D or iron.

4. How to choose a good multivitamin?

If you decide to take a multivitamin, it is important to choose one appropriate to your needs:

• Avoid excessive doses: It is not advisable to exceed 100% of the recommended daily value of each vitamin or mineral.

• Balanced formulas search: Prefer those that include fat -soluble vitamins (A, D, E, K) and essential minerals.

• Check with a professional: A nutritionist or doctor can assess if you really need it.

5. Conclusion

Multivitamin can be useful in certain situations, but should not replace a balanced diet. If you train intensely and suspicions that your diet does not cover all your nutritional needs, a quality multivitamine can help you optimize your performance and health. As always, it is best to consult with a specialist before incorporating it into your daily routine.