Athletes should have a performance-eating diet plan in place as a base, and then fill in the gaps with dietary supplements containing minerals and vitamins that need quicker replenishment.
Why supplementation in Athletes is important
Athletes tend to have high rates of energy metabolism and need their bodies to function at intense levels when competing in their sport of choice. They also tend to have higher micronutrient needs than non-athletes because routine exercise may also speed up the turnover and loss of vitamins and minerals from the body through excessive sweating.
Athletes should have a performance-eating diet plan in place as a base, and then fill in the gaps with dietary supplements containing minerals and vitamins that need quicker replenishment. Many athletes use dietary mineral and vitamin supplements as part of their regular training or competition routine because of convenience.
Micronutrients contain no calories and cannot boost energy stores. But they do assist in turning food into energy through metabolic pathways and keeping bones healthy. They also may affect how well the body performs. Micronutrients are important because they aid in the production of oxygen-carrying proteins, maintain bone health, and assist in immune system function and fluid balance. They also help with the synthesis and repair of new muscle tissue and protect against oxidative stress.
Athletes should consider supplementing with Magnesium, Antioxidants (Vitamins A, C and E, and the Minerals Copper, Selenium and Zinc), B-Complex Vitamins, Protein (Amino acids) and the other essential salts like Calcium, Potassium and Sodium.
Calcium and Collagen for Bone Strength and Flexibility
Strong healthy bones provide strength, balance, support, and good posture for our whole body. The function of bones is to protect our internal organs, provide support for our muscles, and to allow us to participate in physical activities that require movement, like walking, running, exercise and sports. Bones are also the main storage site of Calcium in the body.
The bone matrix is made up of 35% organic and 65% inorganic matrix. Opti-CAL is a bone supplement that targets the entire bone matrix with minerals and vitamins like Calcium, Vitamin D3, Vitamin K2, Magnesium, Potassium, Zinc, Manganese, Copper and Selenium for bone strength (making up the 65% inorganic bone matrix), and Type 1 Hydrolysed Collagen and Silica for bone flexibility (making up the 35% organic bone matrix). Type 1 Hydrolysed Collagen is the form of collagen that makes up most of the organic bone matrix.
For maximum Calcium absorption in the body, Calcium needs Vitamin D to be optimally absorbed. Vitamin D needs Magnesium to be activated, and Vitamin K2 assists in transporting excess Calcium from the soft tissue and circulating blood in the body into the bone (decreases arterial calcification). Opti-CAL contains this combination of Calcium + Vitamin D + Magnesium + Vitamin K2 which is a winning formula when looking for a Calcium Supplement.
Nutrient Support for the Vascular System
When considering peak athletic performance in athletes, special attention is often given to an athlete’s diet. Increased physical activity as well as the loss of electrolytes and nutrients through sweat changes an athlete’s micronutrient needs. VasQ10 is a unique combination of Coenzyme Q10, Magnesium and Vitamin D3. These vitamins and minerals work synergistically to support cardiovascular health. Each pack contains a 30-day supply of 30 x White Coenzyme Q10 Combination Capsules. Each of the 3 components found in VasQ10 play an essential role in heart health, as well as regulating energy in the body. VasQ10 can be used as a daily supplement for athletes, so let’s look at the roles & benefits of each of the 3 main elements in VasQ10.
Coenzyme Q10 (CoQ10) is an antioxidant used by the body’s cells for growth and maintenance. As a person gets older, the levels of CoQ10 in their body starts decreasing. Even though CoQ10 is found in foods such as meat, nuts and vegetables, the amount of CoQ10 found in those foods is not enough and athletes may benefit from taking CoQ10.
Magnesium is crucial in assisting over 300 enzymes to carry out various chemical reactions in the body such as building proteins and strong bones, and regulating blood sugar, blood pressure, and muscle and nerve functions. Demanding or prolonged endurance physical exercise increases the loss of urine and sweat, which may increase magnesium requirements in athletes by as much as 10-20%. It is not surprising that many athletes have a Magnesium deficiency. Athletes participating in weight- or load-bearing sports (e.g., wrestling, weightlifting, gymnastics and running) are the most vulnerable to an insufficient magnesium status. Taking magnesium supplements might be needed to restore and maintain Magnesium balance in athletes.
Vitamin D is necessary for maintaining healthy bones and teeth, and may protect against various diseases and conditions, such as Type 2 Diabetes. It helps the body absorb and retain calcium and phosphorus which are important for building bone. Only a few foods contain Vitamin D, so for athletes, taking a Vitamin D supplement is an additional way to get enough Vitamin D and maintain strong bones.
- Arenas-Jal M, Suñé-Negre J, and García-Montoya E (2020). Coenzyme Q10 supplementation: Efficacy, safety and formulation challenges. Compr Rev Food Sci Food Saf. 19: 574– 594.
- Dluda PV, et al. The impact of coenzyme Q10 on metabolic and cardiovascular disease profiles in diabetic patients: A systematic review and meta-analysis of randomized controlled trials. Endocrinology, Diabetes and Metabolism. 2020; doi:10.1002/edm2.118.
- Schwalfenberg GK and Genuis SJ (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica, 2017, 4179326. https://doi.org/10.1155/2017/4179326
- Outhoff, K (2018). Magnesium: effects on physical and mental performance. South African Family Practice. 60. 32-34. 10.4102/safp.v60i4.4902.
Red Blood Cell Boosting Nutrients
The mineral Iron assists in the transport of oxygen from the lungs to the rest of the body. Muscles need sufficient oxygen transported to them to enable them to execute work during exercise. Iron is especially important for athletes because of the high work demands placed on their muscles during training and competition times.
Symptoms of Iron Deficiency Anemia include fatigue, pale skin, reduced exercise capacity and frequent illness. Low energy availability or inadequate sleep may also cause similar symptoms so it’s best to have a blood test done to determine if there is a deficiency. Only take an Iron supplement if you have a known deficiency.
FerOvance is an oral Iron Supplement that assists in Iron Deficiency Anemia as well as Nutritional Deficiency Anemia (caused by a Folate, Vitamin B6 or Vitamin B12 deficiency). FerOvance contains chelated Iron, Active Folate, Active Vitamin B6 and Active Vitamin B12 as well as Vitamin C to aid in Iron absorption.
- Gaskins AJ, Afeiche MC, Wright DL, et al. Dietary folate and reproductive success among women undergoing assisted reproduction. Obstet Gynecol. 2014;124(4):801-809. doi:10.1097/AOG.0000000000000477
- Schaefer E, Nock D. The Impact of Preconceptional Multiple-Micronutrient Supplementation on Female Fertility. Clin Med Insights Womens Health. 2019;12:1179562X19843868. Published 2019 Apr 23. doi:10.1177/1179562X19843868
- Scaglione F, Panzavolta G. Folate, folic acid and 5-methyltetrahydrofolate are not the same thing. Xenobiotica. 2014 May;44(5):480-8. doi: 10.3109/00498254.2013.845705. Epub 2014 Feb 4. PMID: 24494987.
Nutrients supporting Glucose Metabolism
InsuMax-Q supports glucose metabolism. Healthy glucose levels are an important part of keeping our body performing at its best. Athletes need a consistent source of energy to physically perform well.
InsuMax-Q contains insulin sensitising minerals and vitamins like Myo-Inositol and D-Chiro Inositol (40:1), Coenzyme Q10 and Vitamin D3 that help regulate our blood sugar levels, as well as nutrients that play a role in energy production, muscle growth and repair like Magnesium, Antioxidants, B-Complex Vitamins (Active Folate, Vitamin B6 and Vitamin B12), Amino Acids (L-Arginine and L-Carnitine).
Replenish and Nourish your Muscles
Magnesium supplementation has beneficial effects on strength, endurance and exercise performance in people who are magnesium deficient. Magnesium is the fourth most common mineral in the human body after Calcium, sodium, and potassium, and is used by every organ in the body, particularly the brain, skeletal muscles, and the heart. Magnesium plays an active role in fighting fatigue and energy loss in the body. Magnesium is crucial in assisting over 300 enzymes to carry out various chemical reactions in the body such as building proteins and strong bones, and regulating blood sugar, blood pressure, and muscle and nerve functions. It also acts as an electrical conductor that contracts muscles and makes the heart beat steadily.
Demanding or prolonged endurance physical exercise increases the loss of urine and sweat, which may increase magnesium requirements by as much as 10-20%. Extended periods of physical stress can result in progressive magnesium deficits.
Magnesium plays a role in processes that affect muscle function, including oxygen uptake, energy production and electrolyte balance; low magnesium levels will have a great impact on the performance of athletes. Severe or chronic magnesium deficiency will result in hyper-contractility of muscle, therefore presenting itself as recurrent and prominent muscle cramps and spasms. Athletes participating in weight- or load-bearing sports (e.g., wrestling, weightlifting, gymnastics and running) are the most vulnerable to an insufficient Magnesium status.
Taking a Magnesium supplement can help to restore and maintain magnesium balance in athletes. Repleni-MAG is a supplement that is rich in Magnesium. Repleni-MAG contains 150 mg of elemental Magnesium, Amino Acids, Antioxidants, B-Complex Vitamins and other essential salts and nutrients for muscle functioning and is a good supplement for athletes.
- Outhoff K. (2018). Magnesium: effects on physical and mental performance. South African Family Practice. 60. 32-34. 10.4102/safp.v60i4.4902.
- Schwalfenberg GK, Genuis SJ. Vitamin D, Essential Minerals, and Toxic Elements: Exploring Interactions between Nutrients and Toxicants in Clinical Medicine. ScientificWorldJournal. 2015;2015:318595. doi: 10.1155/2015/318595. Epub 2015 Jul 29. PMID: 26347061; PMCID: PMC4539504
- Orchard TS, Larson JC, Alghothani N, Bout-Tabaku S, Cauley JA, Chen Z, LaCroix AZ, Wactawski-Wende J, Jackson RD. Magnesium intake, bone mineral density, and fractures: results from the Women’s Health Initiative Observational Study. Am J Clin Nutr. 2014 Apr;99(4):926-33.
- Farsinejad-Marj M, Saneei P, Esmaillzadeh A. Dietary magnesium intake, bone mineral density and risk of fracture: a systematic review and meta-analysis. Osteoporos Int. 2016 Apr;27(4):1389-1399.
Triple Action Formula for Bones, Joints and Muscles
Flexi-CAL targets the entire musculoskeletal system, and conveniently contains 3 components for Bone, Joint and Muscle Health in one 30-Day Supply Pack.
Your musculoskeletal system includes your bones, cartilage, ligaments, tendons, and connective tissues. A strong and healthy skeleton provides a framework for your muscles and other soft tissues. Together as a system, they support your body’s weight, maintain your posture, and help you to physically move.
Athletes need to maintain their entire musculoskeletal system to aid in maximum sporting performance.
Nutrient Support for the Immune System
Immunity for athletes is a major concern because being unwell limits an athlete’s availability to train and compete.
Factors such as gender, genetics, age, and how we manage sleep, stress, exercise, and nutrition all affect our immune system’s performance.
VIRAVANCE contains immune boosting minerals and vitamins such as Vitamin B3, Vitamin B6, Vitamin B12, Folate, Vitamin C, Vitamin D, Selenium and Zinc. As well as L-Lysine for the prevention of cold sores or fever blisters caused by Herpes Simplex Type 1 (HSV-1) virus. Cold sores commonly break out when your immune system is run down.
- Turawa E, Awotiwon O, Dhansay MA, et al (2021). Prevalence of Anaemia, Iron Deficiency, and Iron Deficiency Anaemia in Women of Reproductive Age and Children under 5 Years of Age in South Africa (1997–2021): A Systematic Review. International Journal of Environmental Research and Public Health, 18(23), p.12799.
Frequently asked Questions
During Pregnancy, the need for certain Vitamins and Minerals increases because of the development of your Baby. The following Vitamins and Minerals are most important during Pregnancy –
- Folate is important for your Baby’s Brain and Spinal Cord development and for the prevention of Neural Tube Defects such as Spina Bifida
- Iron becomes important in your second and third trimesters of Pregnancy as the blood volume increases for baby and to prevent anemia in Mom
- B-Complex Vitamins work synergistically together with Iron during Pregnancy and are essential for the development of healthy red blood cells
- Calcium, Vitamin D and Magnesium are essential for the development of Baby’s Bones and Teeth as well as for maintenance of Mom’s Bones and Teeth
- Antioxidants such as Vitamin C are important for Immune Support in Pregnancy
- Omega-3 Fatty Acids particularly those rich in DHA (Docosahexaenoic Acid) are important for the development of Baby’s Brain as well as for maintenance of Mom’s Brain to prevent “Pregnancy Forgetfulness” and Post-partum Depression
Yes, Pregnancy Vitamins taken on an empty stomach can make a person feel sick and nauseous. Some Women during their first trimester of Pregnancy develop “Morning Sickness” and thus anything that they take will make them feel sick.
It is recommended that you always take your Pregnancy Supplement with a meal to prevent you from feeling sick. Alternatively, if you are suffering from pregnancy-related Morning Sickness it is best to stick to a plain Folate Supplement like Stellar Activ-Folate in your first trimester of Pregnancy.
Yes, if you are trying to conceive it is recommended that you start taking folate (folic acid) at least 2 to 3 months before trying to conceive. The World Health Organisation (WHO) recommends that all Women planning to fall Pregnant should start supplementing with Folate (Folic Acid) at least 2 to 3 months prior to conception and for the first trimester of Pregnancy.
It is also beneficial to start preparing your body for Pregnancy by taking a Pregnancy Vitamin that contains Iron, B-Complex Vitamins, Antioxidants, Calcium, Magnesium and Vitamin D in addition to Folate (Folic Acid).
Preggy-Mama is a Pregnancy Vitamin and Mineral Supplement that contains Vitamins and Minerals for preparing your body for conception.
Ideally, you should start taking pregnancy vitamins before conception (before even falling pregnant) especially Folate. The birth defects prevented by Folate (Folic Acid) happen within the first few weeks of pregnancy, before you even know you’re expecting.
The World Health Organisation (WHO) recommends that all Women planning to fall Pregnant should start supplementing with Folate (Folic Acid) at least 2 to 3 months prior to conception and for the first trimester of Pregnancy.
Even if you eat a healthy diet, you may still need to take Pregnancy Vitamins, especially Folate (Folic Acid). The World Health Organisation (WHO) recommends that all Women planning to fall Pregnant should start supplementing with Folate (Folic Acid) at least 2 to 3 months prior to conception and for the first trimester of Pregnancy.
Your body’s nutritional demands increase during pregnancy. It takes a lot of vitamins and minerals to grow a full-term baby! Pregnancy vitamins help fill the gap in any missing nutrients (Vitamins and Minerals) you may have.
Preggy-Mama can help to fill the Vitamin and Minerals gaps that you may have during Pregnancy, that your diet may not provide.
Prenatal Vitamins are Pregnancy Supplements that contain a combination of Vitamins and Minerals that you will need before, during and after your Pregnancy. Folic Acid / Folate is the most important Vitamin to take when planning a pregnancy. However, there are many other Prenatal Vitamins that are also important in Pregnancy such as Iron, B-Complex Vitamins, Antioxidants, Calcium, Vitamin D and Magnesium.
Taking a Prenatal Vitamin such as Preggy-Mama will provide you with a comprehensive combination of Pregnancy Vitamins and Minerals.
Yes, it is recommended that you take Pregnancy Vitamins while breastfeeding for at least 6 to 12 months after giving birth. Breastfeeding is a nutritionally demanding period in a Woman’s life and thus supplementing Vitamins and Minerals that are lost through the Breastfeeding process is important.
Preggy-Mama can be used before, during and after Pregnancy and throughout the Breastfeeding process.