Vitamin Needs for Athletes

Vitamins do not provide energy, but they are crucial for turning food into energy. The Institute of Medicine does not make vitamin recommendations specific to athletes because they say there is no specific need. While vitamins will not enhance your performance, a shortage will certaintly effect your performance.
Here's a view of the role vitamins play, as well as their Dietary Reference Intakes (DRI):

• Vitamin B1 (Thiamine) - helps break down carbohydrates and proteins for energy

DRI: 1.2 mg (men), 1.1 mg (women)

Good sources: Whole and enriched grains and fortified cereals

• Vitamin B2 (Riboflavin) - important in energy prduction and in red blood cell formation

DRI: 1.3 mg (men), 1.1 mg (women)

Good sources: Almonds, milk, yogurt, wheat germ, fortified breads and cereals

• Niacin - supports anaerobic and aerobic activity. Too much or too little niacin can shift your body's use of energy from fat to carbohydrates or vice versa; this might affect performance.

• DRI: 16 mg (men), 14 mg (women)
• Good sources: Meat, fish, poultry, peanuts, peanut butter and enriched grain products

• Vitamin B6 - used in over 100 metabolic reactions! This includes the production of energy.

• DRI: 1.3 mg (31-50 year-old), 1.7 (men 51 and over), 1.5 (women 51 and over)

• Good sources: Meat, fish, poultry, eggs, beans whole grains, seeds and oysters

• Vitamin B12 - Cruial for getting oxygen to tissues.

• DRI: 2.4 mcg
• Good sources: Seafood, meats, milk and cheese, eggs and fortified breakfast cereals

• Folate - important for cell production, heart health, and protection from birth defects.

• DRI: 400 micrograms

• Good sources: Enriched grains, dark leafy greens, whole-grain breads and cereals and citrus fruits

• Vitamin C - protects against infections and damages to he body.

• DRI: 90mg (men), 75mg (women)
• Good sources: citrus fruits (oranges, grapefruits and tangerines), strawberries, sweet peppers, tomatoes, broccoli and potatoes

• Pantothenic Acid- beaks down fats, proteins, and carbs into enrgy.

• DRI: 5 mg
• Good sources: Poultry, seafood, nuts, seeds, avocados and whole grains

• Biotin - used in energy production

• DRI: 30 mcg
• Good sources: Nuts, eggs, soybeans and fish

• Vitamin D - important for bone health

• DRI: 200IU, 400IU (51-70 years old), 600IU (71+ years old)
• Good sources: Fortified milk and cereals, cod-liver oil, seafood and eggs