Six Vitamins That Can Improve Your Athletic Performance

  • 3 min read

Balanced diets and a healthy lifestyle are essential for athletic performance. Athletes are known to push their bodies to peak performance so getting the right nutrients is key. Listed below are the 6 vitamins that can improve athletic performance.


These vitamins are important for releasing energy in the body as they help with the metabolism of carbohydrates, fat, and protein. If there is ever a deficiency in the body with vitamin B, it can affect how well someone can exercise. Many female athletes are at risk for vitamin B deficiency including:

  • Vitamin B-12
  • Vitamin B-6
  • Niacin

A vitamin B-12 deficiency will make a person feel weak and extremely tired. Since vitamin B-12 can primarily be found in animal products, most vegans and vegetarians will develop a deficiency in this vitamin.

Iron deficiency is a lot more common in athletes than one might think. A lack of iron in the body can affect athletic performance.  Iron deficiencies are much more prevalent in females, especially with endurance sports. One study found that the rate of iron deficiency in female athletes was at 52%. 

Low iron levels can reduce endurance and increase the amount of energy the body ends up using. Supplements have been known to reduce these effects when dietary efforts fall short.  Vegans and vegetarians should err on the side of caution to ensure they meet their body’s daily recommended intake of iron. Plant based iron has less bioavailability to the body, so if you are experiencing these symptoms, have your doctor take blood to check your iron levels.


Calcium and vitamin D help the body build and maintain healthy bones, teeth, and muscles. These vitamins aid in top athletic performance and also help reduce the risk of injuries, such as bone fractures. Calcium is readily available in dairy products, fortified nondairy milk, dark green vegetables and fish with soft bones.


Coenzyme Q10 is an enzyme found in the mitochondria that helps to generate energy.  Some athletes use creatine to enhance their athletic performance. It can be consumed through red meat and seafood, but it is also available as a supplement. Supplements can increase muscle mass and improve strength when combined it with strength training.

Ashwagandha is an Ayurvedic herb. Those who received the root extract of ashwagandha were known to display increased physical endurance after just 8-12 weeks of treatment.


Amino acids and vitamins are essential for athletic performance.  Scientific research showcases the ability of glutathione to support the health of the immune system.  But, this amazing substance must be effectively regenerated and recycled by the body before it can accomplish its life-sustaining tasks.  

Glutathione recycling is essential for combating oxidative stress and inflammation

Often called the body’s master antioxidant, glutathione is truly a “workhorse” when it comes to battling oxidative stress.  Specifically, glutathione works with other important natural antioxidants in the body to quench the harmful effects of free radicals, which would otherwise damage cells and tissue.

The process involves free radicals being passed down a chain, moving from vitamin C to vitamin E to lipoic acid and finally to glutathione.  In other words, when it comes to battling oxidation and inflammation, the “buck” really does stop with glutathione.

Glutathione then neutralizes the free radicals, and – for good measure – replenishes and recycles the other antioxidants.  In the process, however, the glutathione “sacrifices” itself, necessitating that another protective glutathione molecule be created to take its place.

With intense workouts, glutathione may be depleted more quickly than it can be produced, unleashing a cascade of disastrous health effects.  

Every athlete has a regimen of vitamins that they take for performance.  Remember to boost Glutathione levels with IF200 for maximum benefit.  B-complex can help recycle glutathione.  Don’t forget the antioxidant vitamins C and E.  In addition to being recycled by glutathione, they can “return the favor” and recycle glutathione themselves.