Vitamins and minerals are essential micronutrients that enable hundreds of enzymatic reactions in the body.
Unlike macronutrients, they do not provide energy , but without them , energy metabolism, neuromuscular activity, and regeneration could not occur effectively .
In athletes, their needs may be slightly higher due to:
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accelerated metabolism,
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higher production of free radicals,
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adaptation of muscle tissue,
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and partly due to mineral losses through sweat.
However, supplementation does not automatically lead to improved performance .
If there is no deficit, additional micronutrient intake will not increase performance .
When does supplementation make sense?
The ergogenic effect of micronutrients only occurs when their levels fall below the physiological range .
These are mainly athletes in the following situations:
| Risk group | Reason | Typical deficits |
|---|---|---|
| Athletes with low energy intake | Weight loss diets, aesthetic sports | Iron, calcium, zinc, vitamins B and D |
| Vegetarians/vegans | Low intake of animal sources | Iron, B12, zinc |
| Indoor or winter training | Lack of UV radiation | Vitamin D |
| Endurance sports with high sweat rate | Long races, heat | Sodium (Na) – the main electrolyte lost through sweat |
| Women and adolescents | Growth, menstrual cycle | Iron, calcium |
Which micronutrients affect performance the most?
Iron (Fe)
Essential for oxygen transport (hemoglobin, myoglobin).
The deficit reduces VO₂max and the ability to regenerate.
Supplementation is only appropriate in cases of proven deficiency (ferritin < 30 µg/l).
B vitamins
Cofactors in carbohydrate, fat and protein metabolism.
Deficiency leads to lower energy efficiency and faster fatigue.
With an adequate diet, supplementation is not necessary.
Vitamin D
It regulates calcium absorption, muscle function and immune response.
Optimal level: 75–100 nmol/l , deficit below 50 nmol/l.
Low levels are associated with a higher risk of stress fractures and reduced muscle strength.
Electrolytes and performance
Electrolytes play a vital role in neuromuscular activity, hydration, and acid-base balance .
According to Jeukendrup & Gleeson (2023), only sodium (Na) is of real importance in terms of performance - other minerals are lost in sweat in small amounts and a regular diet can reliably replace them.
| Mineral | Main functions | Total body stores | Typical concentration in sweat | Relative importance of losses | When to top up | Practical recommendation |
|---|---|---|---|---|---|---|
| Sodium (Na) | Maintains plasma volume, osmolality, transmission of nerve impulses | ~100g | 20–80 mmol/l (≈ 460–1840 mg/l) | 🔴 High – the main electrolyte lost through sweat | At power > 60 min or in heat > 25 °C | 300–800 mg Na/l; with extreme sweating up to 1,000–1,500 mg/l |
| Potassium (K) | Maintains the electrical potential of cells, participates in muscle contraction | ~140g | 3–15 mmol/l (≈ 120–600 mg/l) | 🟠 Low – large inventory, small losses | Not during exercise; replace with regular diet after exercise | Fruits, potatoes, legumes, whole grains |
| Magnesium (Mg) | Enzyme activation, muscle contraction, ATP formation | ~25 g (60% in bones) | 0.2–1 mmol/l (≈ 5–24 mg/l) | 🟢 Very low – losses negligible | Not during exercise; suitable after exercise or when intake is low | 300–400 mg/day; nuts, seeds, whole grains |
| Calcium (Ca) | Muscle contraction, nerve signaling, bone health | ~1,000–1,200 g (99% in bones) | 0.1–1 mmol/l (≈ 4–40 mg/l) | 🟢 Negligible – minimal losses | Not during exercise; important for long-term bone health | 800–1,000 mg/day; dairy products, mineral waters, vegetables |
Interpretation
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Sodium (Na) – the only electrolyte whose loss can actually affect performance and hydration.
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Potassium (K) – losses are small; supplementation during exercise is not necessary.
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Magnesium (Mg) – losses are very small (5–25 mg/l); important for regeneration, not acute performance.
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Calcium (Ca) – not significantly lost through sweat; important for long-term bone health.
Is vitamin and mineral supplementation really ergogenic?
From a scientific data perspective:
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Supplementation is not ergogenic for healthy athletes with adequate nutrient intake.
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It improves performance only in the case of a deficit - then it restores physiological functions (it does not add a "bonus", but removes the limit).
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Excess intake can be neutral to counterproductive (e.g., for iron, selenium, vitamins A and D).
In other words:
Micronutrients themselves do not increase performance , but their deficiency limits performance.
Their role is not stimulating, but supportive and necessary to achieve a physiological maximum .
Excess antioxidants (vitamin C, E, selenium) can even dampen post-training adaptation signaling pathways . Therefore, the goal is to have enough, not too much .
A practical approach for athletes
| Region | Recommendation |
|---|---|
| Diagnostics | Ideally, supplementation should be supported by laboratory tests (ferritin, 25(OH)D, zinc, Mg). |
| Diet | Varied, with plenty of fruits, vegetables, grains, proteins and healthy fats. |
| Multivitamins | Only suitable for athletes with a limited diet, on weight loss diets or when traveling. |
| Avoid megadoses | Excess can interfere with the absorption of other minerals or be toxic. |
| Food first principle | Diet has priority, supplements only according to individual needs. |
Summary
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Vitamins and minerals are essential for energy metabolism, regeneration and immunity.
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The ergogenic effect of supplementation only occurs when a deficit is corrected , not when there is an excess.
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Sodium losses are significant, other electrolytes (K, Mg, Ca) are easily replenished in the diet.
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The best strategy: laboratory control, balanced nutrition, and possibly targeted supplementation.
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