Experts have linked some conditions with lower levels of coenzyme Q10 in the body, including:. The authors of a review stated that studies have consistently associated low levels of coenzyme Q10 with fatigue.

However, they noted that the results were difficult to interpret, as research papers vary in their definition of fatigue. The research on whether coenzyme Q10 supplementation is useful for athletes has produced mixed results.

For example, a study of moderately trained men found no evidence that it benefitted their exercise capacity. For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.

Some athletes use creatine because it is a legal nutritional aid for sports performance. People can get creatine from red meat and seafood, but it is also available as a supplement.

Research has shown that supplementing with creatine can increase muscle mass and improve strength when a person combines it with strength training. Older adults may also be able to use creatine to increase their lean muscle mass and muscle strength.

Commercial supplements often combine creatine with other substances. Researchers have found that a creatine supplement that also contained caffeine, taurine, and amino acids helped athletes feel focused and increased the time that it took for them to feel exhausted.

It is important to note that some of the funding for this study came from companies that make supplements and other products. Ashwagandha is an Ayurvedic herb. A study explored the effects of ashwagandha on endurance in healthy athletic men and women.

People who received the root extract of ashwagandha had a significant increase in physical endurance after 8 and 12 weeks of treatment compared with the participants receiving a placebo.

Another study tested the effects of ashwagandha on the endurance of elite cyclists. After 8 weeks of treatment, the cyclists taking ashwagandha took longer to feel exhausted doing a treadmill test than the cyclists who received a placebo. Vitamins and supplements can be a safe way for athletes to try to improve their performance, but more research is necessary to determine the effectiveness of some supplements.

It is crucial to speak to a doctor before starting to take any new vitamins or other supplements. These substances can interact with other medications that a person might be taking. Taking too much of some supplements, such as iron, can cause adverse side effects.

Also, some vitamins may be ineffective unless a person has an existing deficiency. A doctor can test for vitamin deficiencies and advise on how to correct them if necessary.

People who feel as though they have low energy despite exercising regularly may wish to consider other aspects of their routine before taking supplements.

Eating a balanced, nutritious diet and getting enough sleep may also boost athletic performance. Athletes following vegetarian and vegan diets may need to take particular care to ensure that they are obtaining enough of the above nutrients through their diet.

Although a healthful diet and regular exercise can reduce fatigue, some vitamins and supplements can also boost energy. Learn which ones may have…. In this edition of Medical Myths, we tackle some persistent myths about supplements, including multivitamins, probiotics, and antioxidants. Vitamin A supplements come in many different forms, but a person should check with their doctor which form and dosage will best suit them.

Read more…. Vitamin B complex supplements may help to prevent vitamin B deficiency. Learn more here. HUM nutrition offers a range of products to support a person's health. Here is our review for My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. Vitamins and supplements for athletes. Medically reviewed by Miho Hatanaka, RDN, L. B vitamins Iron Calcium and vitamin D Coenzyme Q10 Creatine Ashwagandha Summary.

How we vet brands and products Medical News Today only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness.

Amino acids that are not digested and absorbed can be metabolized by bacteria in the gut to form organic acids. Elevations in these makers can reflect protein malabsorption or dysbiosis in the gut, indicating a need for more specific gut microbiome testing, like a comprehensive digestive stool analysis CDSA.

It should also be noted that a high dietary intake of polyphenols like grapes, green tea, wine, or grape seed extract can also increase these levels. Organic acid testing can be a good first-line approach to determining if further functional medicine lab testing for the gut is necessary to optimize protein digestion and absorption, particularly if an athlete is not progressing in protein-dependent processes like muscle growth and strength increases.

Using supplements as ergogenic aids is not a new concept in the athletic world, but more and more athletes are understanding the need to personalize their approach to supplementation to meet their unique needs.

Understanding the complex interplay between gut microbiome health, stress levels, and nutrient intake is an important component of a supplement plan for athletes.

Functional medicine lab testing can help determine any problems in these areas that may be hindering performance and can help guide the dosage and duration of supplementation so that an athlete experiences maximum benefits for their sport.

Documents Tab. Redesigned Patient Portal. Simplify blood panel ordering with Rupa's Panel Builder. Sign in. Sign in Sign up free. Subscribe for free to keep reading! If you are already subscribed, enter your email address to log back in. Are you a healthcare practitioner?

Yes No. Search All Content Magazine Podcasts Lab Companies Lab Tests Live Classes Bootcamps Health Categories. Basic Lab Markers. Case Studies. GI Health. Herbal Medicine Fact Sheets. Lab Interpretation. Men's Health.

Mental Health. Metabolic Management. Nutrient Fact Sheets. Research Studies. Running Your Business. Women's Health. Beta-alanine Beta-alanine is an amino acid found in poultry, meat, and fish. Vitamin D Vitamin D helps keep inflammation at bay while supporting immune health and recovery.

Iron Particular Importance for Menstruating Female Athletes Low iron levels are more common in menstruating female athletes, who are twice as susceptible to iron-deficiency anemia as their non-active counterparts.

Beetroot Juice Nitrate Beetroot juice is a supplemental source of nitrate that helps to increase the efficiency of muscle contraction, boosts energy production in the mitochondria, and enhances blood flow to exercising muscle through its vasodilation effects.

Electrolytes Athletes commonly use electrolytes to help stave off dehydration. Supplemental Protein While total calorie intake and protein intake in the long term plays the most crucial dietary role in facilitating adaptations needed for optimal athletic performance, protein supplementation pre- and post-workout is useful to optimize physical performance and positively influences the recovery process for both resistance training and endurance sports.

Omega-3 Fish Oil Omega-3 fat levels are important to help keep inflammation from a high training load at bay, and have also been linked to better recovery and lower post-training soreness in athletes. Functional Medicine Labs to Test That Can Help You Determine Which Supplement is Best for You Functional medicine labs are excellent for assessing your unique individuality.

The following labs are beneficial: Omega-3 Index The omega-3 index is a simple blood test that can provide insight into the state of inflammation of an athlete and can help guide recovery plans and supplemental dosage needed to support optimal performance.

Serum Ferritin and Hemoglobin Evaluating iron levels by looking at hemoglobin and ferritin can help determine if an athlete is at risk of iron-deficiency anemia that can negatively impact athletic performance and oxygen delivery to the muscle tissue.

Vitamin D Assessing levels of vitamin D can help guide supplementation dosage and is of particular importance for athletes who are training inside most days or who live in areas of the world with less sun exposure during their training and competition season. Electrolytes Regular monitoring of electrolyte levels can help ensure an athlete is meeting their individual needs for hydration and maintenance of mineral levels that are needed for optimal performance and recovery.

Protein There are a few aspects of testing using a functional medicine approach regarding protein supplementation needs. The information provided is not intended to be a substitute for professional medical advice. Always consult with your doctor or other qualified healthcare provider before taking any dietary supplement or making any changes to your diet or exercise routine.

Lab Tests in This Article Omega-3 and -6 Fatty Acids. This test measures Omega-3 and Omega-6 fatty acids. Whole Blood. This is a single-marker test measuring ferritin.

This test is used to monitor iron metabolism, microcytic anemia, and iron storage diseases. Vitamin D3. Electrolytes Panel. The electrolyte panel is used to monitor acid-base balance. Increases or decreases in electrolyte levels are due to a variety of causes.

Total Protein. This is a single-marker test measuring total protein. Serum total protein levels aid in the diagnosis of metabolic and nutritional disorders. Organic Acids OAT.

Are you guys sure about the dosage? I bought all these products but on the package it says 30 mg of CoQ10 while in article says mg per day.. And not only for CoQ10 but for all other supplements.. Im confused…. A fresh, brief and honest overview of what you need as opposed to the marketed BS you dont.

Excellent review. Hi, I like your article but as someone who has studied nutrition I would suggest that you definitely do not take Vitamin D at night as it can lead to restless sleep. The best time to take it is in the morning as this will lead to a better sleep come bedtime. Just check this out for yourself or do some research.

Also, hemp oil is probably better than fish oil as the seas now have extreme levels of contamination with many chemicals, the main being mercury which will be in the fish oils. The increased fish oil consumption is … Read more ». Where do you purchase all your supplements? online at a health store?

Is there a onestop place I can get them all? I have been crossfittting for about 3 years and prior to that did triathlons. I have recently been feeling very fatigued after workouts but this could be the answer. It also, could be my age 🙂. Why on earth would you go to a kinesiologist for advice on nutrient deficiency??

Safe to safe you go to a podiatrist to get your teeth cleaned? Do you even know what a kinesiologist is? Go look it up before you claim this kid is dangerous, your ignorance may not be dangerous but it is extremely nauseating.

In fact I do, only since you asked. Has nothing to do with dietary intake. Biomechanics and muscular imbalance, especially in humans. CoA alone or in the MMUSA products. Top 7 Supplements for Athletes.

Top 7 Supplements for Athletes Written by Michele Vieux There is so much marketing and research out there on supplements — what to take, how much, who needs what — that it can be confusing to sift through and narrow down.

Top 7 Supplements for Athletes — Primary Supplements Omega 3 Fatty Acids Fish Oil is probably one of the most commonly used supplements on the market today and for good reason. Connect with. Create a Comment Account.

When you login first time using a Social Login button, we collect your public account profile information shared by Social Login provider, based on your privacy settings.

We also get your email address to automatically create an account for you in our website. Once your account is created, you'll be logged into this account. Disagree Agree. Notify me of. all new follow-up comments on this post all new replies to your comments. newest oldest most voted. Inline Feedbacks.

Too late. January 26, pm. kyle poy. August 23, am. NutriSport Pharmacal Inc. November 25, am. Lester Ram. November 10, pm. Pascal de Gaillande. July 18, pm. Walter Francis Ford. November 16, pm. Cheryl Brost Hawaii November 4, pm.

October 28, pm. Pablo Sanchez. Reply to KB. Adna Tupkovic. April 4, pm. Michael Ponce Jr. April 15, pm. Reply to Adna Tupkovic. Reply to Michael Ponce Jr.

Simone Poggianti. March 23, pm. according to you when I can take magnesium and vitamin B, and in what quantity? thank you. March 12, pm. January 9, am. November 18, am. another sales person for USANA which is a multi level marketing firm -enough said! the Painful Truth. May 24, pm. Michael Hughes.

February 2, am. Annmarie Ballard. August 22, am. sParky McStumbleson. August 16, am. December 11, am. Although being deficient in one or several B vitamins can affect how well a person can exercise, there is little evidence to suggest that unnecessarily taking supplements will improve performance.

As a result, it is best to see a doctor to undergo testing before choosing to take a B vitamin supplement. Female athletes may be at risk for deficiencies in B vitamins, which include:. Having a vitamin B deficiency can make people feel weak and tired.

As vitamin B primarily occurs in animal products, vegans and vegetarians are more likely to develop a deficiency in this vitamin. Learn how to incorporate vitamin B into a vegetarian or vegan diet here.

Iron deficiency is common in athletes and can affect performance, according to some research. While it can occur in males, this deficiency is more common in females, especially those in endurance sports. Additional research found that low iron levels can cause many adverse symptoms in female athletes, including reducing endurance and increasing the amount of energy that the body uses.

The authors suggested that people could take supplements to reduce these effects, but only if dietary changes could not meet their needs. They also note that people following vegetarian or vegan diets should take extra care to ensure that they meet their required daily intake of iron, as plant-based iron is less available to the body.

People should speak to a doctor before taking iron supplements and be sure to request a blood test to check their iron levels. Taking too much iron can cause uncomfortable and even dangerous side effects.

Calcium and vitamin D help the body build and maintain healthy bones, teeth, and muscles. These vitamins can help athletes maintain muscle mass and reduce the risk of injuries, such as bone fractures.

Studies have shown an association between low levels of coenzyme Q10 and increased fatigue. Coenzyme Q10 is an enzyme in the mitochondria, which are the parts of cells that generate energy.

Experts have linked some conditions with lower levels of coenzyme Q10 in the body, including:. The authors of a review stated that studies have consistently associated low levels of coenzyme Q10 with fatigue. However, they noted that the results were difficult to interpret, as research papers vary in their definition of fatigue.

The research on whether coenzyme Q10 supplementation is useful for athletes has produced mixed results. For example, a study of moderately trained men found no evidence that it benefitted their exercise capacity. For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.

Some athletes use creatine because it is a legal nutritional aid for sports performance. People can get creatine from red meat and seafood, but it is also available as a supplement. Research has shown that supplementing with creatine can increase muscle mass and improve strength when a person combines it with strength training.

Older adults may also be able to use creatine to increase their lean muscle mass and muscle strength. Commercial supplements often combine creatine with other substances.

Researchers have found that a creatine supplement that also contained caffeine, taurine, and amino acids helped athletes feel focused and increased the time that it took for them to feel exhausted.

It is important to note that some of the funding for this study came from companies that make supplements and other products.

Ashwagandha is an Ayurvedic herb. A study explored the effects of ashwagandha on endurance in healthy athletic men and women. People who received the root extract of ashwagandha had a significant increase in physical endurance after 8 and 12 weeks of treatment compared with the participants receiving a placebo.

Another study tested the effects of ashwagandha on the endurance of elite cyclists. After 8 weeks of treatment, the cyclists taking ashwagandha took longer to feel exhausted doing a treadmill test than the cyclists who received a placebo. Vitamins and supplements can be a safe way for athletes to try to improve their performance, but more research is necessary to determine the effectiveness of some supplements.

It is crucial to speak to a doctor before starting to take any new vitamins or other supplements. These substances can interact with other medications that a person might be taking.

Taking too much of some supplements, such as iron, can cause adverse side effects. Also, some vitamins may be ineffective unless a person has an existing deficiency. A doctor can test for vitamin deficiencies and advise on how to correct them if necessary.

People who feel as though they have low energy despite exercising regularly may wish to consider other aspects of their routine before taking supplements. Eating a balanced, nutritious diet and getting enough sleep may also boost athletic performance. Athletes following vegetarian and vegan diets may need to take particular care to ensure that they are obtaining enough of the above nutrients through their diet.

Although a healthful diet and regular exercise can reduce fatigue, some vitamins and supplements can also boost energy. Learn which ones may have….

In this edition of Medical Myths, we tackle some persistent myths about supplements, including multivitamins, probiotics, and antioxidants. Vitamin A supplements come in many different forms, but a person should check with their doctor which form and dosage will best suit them.

Read more….

While it is possible for people to obtain enough protein through their diet, it is often more practical and more efficient for them to utilize a protein supplement, usually in the form of a powder. While there are many different types of protein powder e.

See " Do You Really Need to Take Protein Powder? Vitamin D has been shown to be an important nutrient in ensuring athletes can perform at their highest level.

While supplemental vitamin D is not necessarily a performance enhancer, preventing deficiencies in vitamin D has been shown to result in better performances among athletes. For example, several studies have found that lower levels of vitamin D are associated with a lower VO2 max.

Furthermore athletes who had low levels of vitamin D saw improvements in their VO2 max when supplementing with vitamin D. This is an important supplement to consider as athletes report a relatively high rate of vitamin D deficiency. While dosing strategies will vary person-to-person, supplementing with between IU per day may be an appropriate starting point.

Not all athletes need supplements. As a rule, athletes do not need to take multivitamins unless there is a specific need for them as consuming vitamins or minerals above the RDA does not appear to result in enhanced performance. Total Energy Consumption: Athletes who are in energy balance perform better than athletes who are in a deficit.

Macronutrient Requirements of Their Sport: Each sport has different metabolic demands and requires a different number of macronutrients in the diet to ensure optimal performance.

For example, a basketball player will require more carbohydrates and, in their diet, than a shot putter for meeting the metabolic demands of their sport.

Consume Adequate Micronutrients: Prevent deficiencies in micronutrients to ensure an athlete does not experience subpar performance from a deficiency in key vitamins or minerals such as vitamin D or iron.

Supplementation: Once the four other key components are achieved, then performance enhancing supplements such as creatine, caffeine, and beta-alanine should be considered. In general, athletes usually meet most of their micronutrient needs. Be sure to check out the NASM recipe book for athletes for great meal ideas for endurance athletes.

Brad is a trained Exercise Physiologist, Molecular Biologist, and Biostatistician. He received his B. from Washington State University and a Masters of Science in Biomechanics at the University of Idaho, and completed his PhD at the University of Idaho.

Currently, Dr. Dieter is the Chief Scientific Advisor at Outplay Inc and Harness Biotechnologies, is co-owner of Macros Inc and is active in health technology and biotechnology.

In addition, he is passionate about scientific outreach and educating the public through his role on Scientific Advisory Boards and regular writing on health, nutrition, and supplementation. Want to learn more in Brad's areas of expertise? Check out his NASM product recommendations. org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness.

Nutrition spotlight Vitamins and Supplements For Athletes: Providing an Athletic Edge. The Author. Brad Dieter Brad is a trained Exercise Physiologist, Molecular Biologist, and Biostatistician.

Related Posts. Nutrition spotlight The Kinetic Chain and How to Apply It. Nutrition spotlight Considering Medication for Obesity? Here's What You Need to Know. Sign up to receive content, exclusive offers, and much more from NASM!

Popular Recent. Protein and Weight Loss: How Much Protein Do You Need to Eat Per Day? By Brad Dieter. Resting Metabolic Rate: How to Calculate and Improve Yours By Fabio Comana.

Fast-Twitch Vs. The Kinetic Chain and How to Apply It By Dana Bender. Considering Medication for Obesity? Here's What You Need to Know By Nicole Golden.

The Blue Zone Diet: What to Eat to Live Longer By Nicole Golden. Trying to get the max out of that last heavy lift? Or want to add another couple of m sprints to your session? Consider giving yourself a boost in the form of creatine monohydrate.

Often thought of as being just for bodybuilders and sprinters, creatine is actually a well-researched supplement. It is commonly used by sportsmen and women in all disciplines, both professional and recreational. Essentially, creatine is a form of fuel, the type used in short, sharp powerful movements.

However, the body only stores a small amount of creatine in the muscles. Taking part in any exercise characterised by repeated short bouts of intense effort, such as resistance training, sprinting, and powerlifting, means creatine stores can become depleted over the course of a workout, leading to a reduction of performance.

Research shows that supplementing with at least 3g of creatine in pill or powder form every day has positive effects on resistance training and high-intensity intermittent training. It may also benefit aerobic endurance exercise of over minutes, and even supports normal brain functioning.

Our joints take a real knock when we run, jump, play impact sports or simply walk for long periods. If you want to maintain flexibility, staying active and moving your limbs through entire ranges of motion with activities including yoga and swimming is important.

Studies have shown that omega-3 fatty acids , found in oily fish including sardines, herring, mackerel and salmon, have a role in protecting against many conditions, including heart disease.

They also have a positive impact on our joint health by helping reduce inflammation caused by heavy training or other kinds of stress on the body.

Want the benefit of fish oils detailed above but without the fish? Great news! You can cut out the middle man fish and take an algal oil supplement instead. Fish get their omega-3s from the algae they eat, and algal oil supplements are made from the same marine algae.

Unlike other vegan omega 3 sources, like some nuts, seeds and vegetables, algal oil contains a good balance of DHA and EPA that matches up to traditional fish oils. One study on 92 healthy adults found that microalgal oil 2. Targeted, regular training in the form of bodyweight and barbell-style exercises is the best way to build muscle.

Up-to-date research suggests that the general guidelines around consuming 0. Supplementing meals with whey protein is a convenient, affordable way to top up your protein levels. There are lots of vegan protein powders out there that can do the same job, some of the most popular being pea, hemp and soy protein.

All three of these proteins are complete — meaning that they contain all 9 amino acids that our bodies need to repair existing muscle fibres and grow new tissue. One study comparing the effects of whey protein vs pea protein on physical adaptions following 8-weeks of high-intensity functional training HIFT found that there were no significant differences between the two.

Both groups experienced increased strength for 1 rep-max back squats, as well as similar outcomes in body composition, muscle thickness, force production and strength. BCAA stands for branched-chain amino acids. There are three of them:. However, there are thought to be some additional benefits to these three amino acid musketeers!

Unlike other essential amino acids, BCAAs are usually sent directly to the muscles for processing, bypassing the liver. This, along with their other properties, means that taking BCAAs could help: 28, These are some of the reasons why you will see a lot of protein shakes and pre-workouts contain them.

But you can take them by themselves if you want to feel the pure benefit of them or think they could make a nice addition to the supplements you are already accustomed to. This calorie surplus can be difficult to achieve through diet alone, especially if you have a small appetite — which is why mass gainers were invented.

Mass gainers are usually packed with calories, coming mainly from carbohydrates, protein and a little fat for good measure. Think of them as a healthier alternative to wolfing down tubs or ice cream or sprinkling cheese over every meal. Just a few gulps will provide you with hundreds of calories, without all the meal prepping you would need to do if relying on diet alone to help you bulk up.

However, not all mass gainers are created equal. Do you normally have a coffee or energy drink before you workout? Fancy stepping it up a notch? Specially formulated pre-workout drinks could be the solution. Pre-workouts usually come in powder form and contain energy-supporting ingredients like caffeine, BCAAs and creatine, as well as fast-acting carbohydrates to provide your body with quick and easy energy to tap in to.

Eating carbohydrates, like a piece of toast or bagel, for example, is a great way to fuel your body, but you have to consider the time it takes for your body to digest them. Thankfully, products like energy drinks , bars and gels have been formulated to provide you with fast-absorbing energy to give you that spark back as well as motivation to keep going.

a lot of energy gels, bars and drinks have excellent formulations that are perfect for your energy needs, like high-quality carbohydrates and electrolytes to help your body stay hydrated. In particular, it helps modulate the build-up of the stress hormone, cortisol.

One study suggested that rhodiola rosea can also act as an antioxidant, reducing toxin build-up and muscle tissue damage after an aerobic training session. Magnesium is used for more than reactions in the body, including the production of energy, the uptake of oxygen, and the balance of electrolytes.

One of its main functions is to help the muscles and nervous system, which gets hyped up by exercise, to switch off. The more intensely you exercise or do sport, the harder it can be to relax, and very tired muscles can also hurt and twitch at night, disrupting sleep. We need high-quality deep sleep for our physical, mental and emotional wellbeing, and to help us bounce back from training.

Evidence shows that supplementing magnesium in pill form is helpful in reducing insomnia. Adequate amounts of vitamin C help maintain immune system function and decrease oxidative stress after exercising.

Potassium must be replenished after exercise and could help ease muscle cramping. Zinc has been shown to minimise changes to immune function during athletic training. Optimal amounts of vitamin D are needed for cardiovascular health, normal immune function, muscle health, and growth and repair.

Bsc in Nutrition, Registered Associate Nutritionist and Certification in Pre and Post Natal Nutrition. Shop now. The ultimate guide to supplements for sports nutrition By Donia Hilal, Nutritionist. Save article. Health Hub Home Sports Nutrition Sports Supplements Support The ultimate guide to supplements for sports nutrition.

What are sports supplements? They have been formulated to help: Meet nutritional needs, e. protein Improve nutrient deficiencies Enhance athletic performance Fulfil personal fitness goals However, they are not meant to be considered as a replacement to a healthy diet — rather an addition to one.

There are many different types of supplements for sports nutrition, including:. Why are sports supplements needed? Other times we may just want a little extra boost for our workout.

Supplement Sports topic What it does Creatine Power Helps muscles to perform short bouts of intense effort, e. Shop Sports Nutrition.