Vitamin and mineral supplements for active people

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Vitamin and mineral supplements for active people

Active people may feel they need vitamin and mineral supplements. They may believe that if a certain vitamin or mineral is shown to be important or useful in improving performance, the more they take of it, the better. This is not true. Excessive amounts of some vitamins or minerals can cause harm if the vitamin or mineral builds up to a dangerously high level. Excessive doses of vitamins or minerals can also interfere with the body's absorption of other vitamins or minerals or medications.

Active people burn more calories and can eat more food. As they eat more food, they increase their intake of nutrients.

Although many supplements targeted to athletes make claims about improved performance, these claims are not required to be independently substantiated.

Iron and calcium

Some groups, such as teenage athletes (particularly teenage women) and women athletes on restrictive diets, may have too little iron in their diets. It is important to get adequate iron, since iron carries oxygen from your lungs to your muscles.

Menstruating women already have high needs for iron, so it is important for the female athlete to get adequate iron. Talk to your health professional about an iron supplement if you feel you are not getting enough iron in your diet.

Foods high in iron include beef, lamb, ham, poultry, veal, and legumes.

Calcium is needed for healthy, strong bones. Weak bones may lead to stress fractures in the short term and osteoporosis in the long term. Most people can get adequate calcium by consuming milk and milk products. Talk to your health professional about a calcium supplement if you feel you are not getting enough calcium in your diet.

Foods high in calcium include milk, cheese, some nuts, yogurt, and certain leafy, green vegetables.

A balanced diet can provide active people with all the nutrients they need.

Credits

Last updated:	February 23, 2007
Author:	Caroline Rea, RN, BS, MS
Reviewed By:	Ruth Schneider, MPH, RD - Diet and Nutrition, Rhonda O'Brien, MS, RD, CDE - Diabetes Educator
Editors:	Susan Van Houten, RN, BSN, MBA, Pat Truman, MATC