Key benefits :

Essential for calcium absorption, bone health, muscle function, and immune function

Deficiency Risk :

Common deficiency in athletes, particularly those training indoors. Supplementation of 1000–2000 IU/day is often recommended

Sources :

Fatty fish, fortified dairy/plant milks, sunlight.

Key benefits :

Aids in muscle relaxation, prevents cramping, supports energy production, and assists bone structure and sleep quality. Plays a role in managing stress and cortisol levels

Deficiency Risk :

Dosage: 300–400mg daily. Best consumed pre-sleep for muscle relaxation.

Sources :

Leafy greens, nuts, seeds, legumes, dark chocolate.

Key benefits :

Critical for collagen synthesis (tendons, ligaments, skin) and wound healing. Acts as an antioxidant.

Deficiency Risk :

Intake is crucial during injury recovery. Use caution with high doses (>1000mg) post-training, as this may potentially blunt training adaptations.

Sources :

Citrus fruits, bell peppers, strawberries, kiwi, broccoli.

Key benefits :

Essential for oxygen transport and energy production. Absorption is enhanced when paired with Vitamin C-rich foods

Deficiency Risk :

Deficiency is particularly common in young and female athletes.

Sources :

Lean meats, poultry, legumes, dark leafy greens, tofu, quinoa.

Key benefits :

Crucial for energy metabolism, production of red blood cells, and supporting cellular energy. They support cognitive function.

Deficiency Risk :

Athletes on plant-based diets must monitor Vitamin B12 intake, as it is not found naturally in plants; supplementation is required.

Sources :

Whole grains, legumes, leafy greens, eggs, meat, fortified foods