Vitamins are essential nutrients found in foods that we need to consume to stay healthy and perform at our best. They’re vital components for health as they’re involved in everything our bodies do, from immunity to energy production.
What are Vitamins?
Vitamins are organic compounds, also known as micronutrients, that are essential for maintaining our health. Unfortunately, these vital nutrients cannot be produced in the body, so we must obtain them through our diet. They are found in a variety of foods, so consuming a balanced diet is essential to our health and well-being.
They may seem small, but their impact on performance, recovery, and everyday health is enormous.
- They support chemical reactions inside our cells.
- They support metabolism, turning our food into energy.
- The help maintain our skin, bones, eyes and nervous system.
- They keep us healthy through our immune defences.
Types of Vitamins
Vitamins fall into two main groups: water-soluble and fat-soluble.
Water-Soluble – These vitamins are easily lost through cooking and bodily fluids such as sweat. This means we need to replenish our stores on a daily basis. They include B vitamins and Vitamin C.
Fat-Soluble – Unlike water-soluble vitamins, these vitamins can be stored in the body’s fat tissues and liver. This means we can consume them less frequently, although we should still eat them regularly to ensure adequate nutrition.
Water-Soluble Vitamins
B Vitamins
B vitamins play a crucial role in energy production, metabolism, and overall health. Runners and athletes might find them particularly helpful as they help convert food into usable energy and support the production of red blood cells. The following list contains several familiar names, but I must admit that I haven’t always known what these famous vitamins do.
Vitamin B1 – Thiamine
Thiamine helps convert carbohydrates into energy, which is particularly helpful for runners. It also supports endurance and nerve function. Sources of thiamine include whole grains, peas, pork, legumes, nuts, and seeds.
Vitamin B2 – Riboflavin
Riboflavin is involved in the production of energy. It also helps combat oxidative stress following an intense training session, allowing us to recover more quickly and feel less fatigued. Sources of riboflavin include milk, eggs, leafy greens, almonds, fortified cereals, and mushrooms.
Vitamin B3 – Niacin
Niacin supports metabolism and DNA repair. It helps us utilise our fuel stores more efficiently during exercise, which is vital for long-distance runners. Sources of niacin include meat, fish, whole grains, eggs, and peanuts.
Vitamin B5 – Pantothenic Acid
Pantothenic acid is crucial for hormone synthesis and numerous metabolic functions in the body. It’s helpful for runners as it aids fat burning during long runs. Sources include mushrooms, avocados, chicken, wholegrains, beef, and eggs.
Vitamin B6 – Pyridoxine
Pyridoxine helps metabolise protein, breaking it down for muscle repair and growth. It also supports the production of neurotransmitters and mental focus. Sources include bananas, chicken, oats, spinach, milk, soybeans, and pork.
Vitamin B7 – Biotin
Biotin supports the metabolism of carbohydrates, fats, and proteins, making it essential for energy production and recovery. The body requires trace amounts of Biotin, and fortunately, it’s readily available, primarily through a well-balanced healthy diet.
Vitamin B9 – Folate
Folate plays a crucial role in DNA synthesis and the production of red blood cells. It’s also beneficial for endurance athletes as it helps keep oxygen in the muscles. Sources include leafy greens, lentils, chickpeas, broccoli, asparagus, and grains fortified with folate.
Vitamin B12 – Cobalamin
Cobalamin supports the body’s functions and the formation of red blood cells. This helps prevent fatigue and boosts endurance. Vitamin B12 is only found in animal products, so followers of a vegan diet may need to take a supplement or consult a nutritional professional.
To summarise, B vitamins are key to human health and play a crucial role for runners. B Vitamins can provide energy, boost endurance, and aid recovery. A deficiency in B vitamins might lead to feelings of fatigue, poor performance, and slower recovery. If you are training a lot, you may require more B vitamins.
Vitamin C – Ascorbic Acid
Ascorbic acid is famed for its healing properties. It supports immune function, aids recovery, and promotes tissue repair, which is particularly important after strength training, as it helps repair microtears in the muscle. It also boosts iron absorption, which helps increase endurance. Sources famously include oranges, but also include peppers, broccoli, kale, kiwi, and strawberries.
Fat-Soluble Vitamins
Vitamin A
Vitamin A protects the body against free radicals. It also supports vision, the immune system and cell growth. Athletes benefit from vitamin A, as high training loads increase the need for cell repair and immune resilience. Sources include carrots, sweet potatoes, and spinach.
Vitamin D
Vitamin D regulates calcium absorption, boosts bone strength and supports immune function. This unique vitamin can be produced by the body when the skin is exposed to sunlight. However, not all of us are lucky enough to live in gorgeous sunshine, especially those living in the UK. Non-sunlight sources of vitamin D include oily fish such as salmon, egg yolks, and fortified foods.
Vitamin E
Vitamin E is a powerful antioxidant that protects cells from oxidative stress. It also supports muscle recovery, which helps reduce inflammation after a run. Sources include nuts, seeds, spinach, and avocados.
Vitamin K
Vitamin K is essential for blood clotting, which helps wounds heal. It’s often overlooked, but it plays a crucial role in keeping bones strong. This is important for endurance athletes who repeatedly put stress on the joints. Sources include kale, spinach, broccoli, and fermented foods.
In Short
Vitamins may not benefit your performance by giving you instant speed, but they will help you train harder and longer. They will help you recover, and you will feel full of energy, which will help keep you motivated. Your macronutrients might provide you with the energy, but vitamins will help keep you going, silently cheering you on from the sidelines.
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