Best Vitamins and Minerals for Strength and Endurance Athletes

Setting a new goal, whether a marathon, triathlon or high‑intensity training block, is a powerful way to stay motivated and make tangible progress. But as your training ramps up, so does the strain placed on your body. The question becomes: how do you support your body to cope with the increased intensity, volume and recovery demands of your training schedule?

The Importance of Micronutrients for Athletes

Micronutrients are made up of vitamins, minerals (and phytonutrients). Unlike macronutrients (carbohydrates, protein and fats), micronutrients are often more challenging to track and assess. In endurance and high‑volume athletes, waiting until a deficiency manifests can have a significant impact on performance and training adaptations.

Micronutrients play crucial roles in oxygen transport, energy metabolism, immune function, tissue repair, bone health and recovery. As training loads increase, energy demands rise, sweat losses increase, nutritional deficits may occur, and athletes may be more susceptible to micronutrient depletion (or sub‑optimal status).

As a result, intelligently supplementing with vitamins and minerals, in conjunction with a well‑designed diet, can be an excellent strategy to reduce the risk of micronutrient deficiencies, avoid compromised training adaptations and support optimal performance.

The Role of an Advanced Multivitamin

Alongside a nutrient‑rich diet, an advanced multivitamin is an ideal safety net strategy. It helps cover potential short‑falls in micronutrient intake, especially when training volume is high, schedule is tight (travel, early sessions, late sessions) or dietary variety is constrained.

The product referenced is designed to support the specific nutritional needs of endurance athletes, with key nutrients targeted including iron, vitamin D, B‑vitamins and vitamin C. That said, always remember: a multivitamin is not a substitute for high‑quality whole‑food nutrition, but a complementary backup.

Below, we zoom in on several high‑priority micronutrients for athletes and share practical practitioner insights for how and when to integrate them into your plan.

Iron

For endurance athletes, iron is one of the most closely tracked micronutrients. It is a key component of haemoglobin in red blood cells and myoglobin in muscle tissue. These proteins are integral for transporting and storing oxygen, essential when it comes to producing energy and sustaining performance.

Without sufficient iron, the body cannot deliver oxygen efficiently to tissues, which compromises aerobic capacity, endurance and recovery. Iron deficiency often occurs in stages, and symptoms may only appear when depletion is more advanced, making early monitoring important in athletes. In fact, endurance athletes may have different thresholds for what constitutes “sub‑optimal” iron status compared to the general population.

Practitioner insight:

• Iron is best absorbed on an empty stomach (for example, before breakfast), and ideally away from heavy training sessions.
• Pairing iron with vitamin C enhances absorption; the referenced multivitamin includes 80 mg of vitamin C alongside 14 mg of iron (100 % NRV) to support this function.
• Athletes should monitor serum ferritin and other iron markers regularly (especially females, vegetarians, heavy sweaters, altitude training or increased volume phases).
• Incorporate iron‑rich whole foods (e.g., lean red meat, poultry, seafood, legumes, dark leafy greens) plus vitamin C rich foods (e.g., citrus fruits, peppers) to boost non‑heme iron absorption.

Vitamin D

The research around vitamin D continues to expand, and its importance for athletic health and performance is both broad and complex. From immune system regulation and muscle function to calcium metabolism and bone health, vitamin D is integral.

For athletes who train indoors, live in higher latitudes, have darker skin, or experience limited sun exposure (winter months, heavy training schedules), obtaining sufficient vitamin D solely via sunlight may not be realistic. A low dose multivitamin may offer an effective “insurance factor” without risk of over‑supplementing, for example, the referenced product includes 10 µg (400 IU) of vitamin D.

Practitioner insight:

• Incorporate foods naturally high in vitamin D (fatty fish such as salmon or sardines, eggs, fortified dairy or juices, UV‑/UVB‑grown mushrooms) into your nutrition plan.
• If blood work shows low 25(OH)D levels (< 75 nmol/L) or if you’re dark‑skinned/indoors most of the time, supplementation in the range of 2,000‑4,000 IU per day may be safe and effective.
• Regular monitoring is key, maintaining optimal vitamin D status supports bone health, muscle repair, immune resilience and overall recovery.

B‑Vitamins

The B‑vitamin complex, including thiamin (B1), riboflavin (B2), vitamin B6, folate and vitamin B12, plays a central role in the conversion of food into energy, red blood cell production, and tissue repair. Especially in endurance athletes, inadequate intake of B‑vitamins may impair recovery, efficiency and immunity.

Because B‑vitamins are water‑soluble (they do not stay in the body for long), optimal daily intake is required. Some research suggests that endurance or high‑intensity training may increase requirements for riboflavin or vitamin B6.

Practitioner insight:

• Ensure your diet includes B‑vitamin rich foods such as whole grains, dairy, lean meats, eggs, legumes, nuts and seeds.
• Use a high‑quality multivitamin (as referenced) during phases when food quality or intake may be compromised (travel, early/late sessions, restricted diets) to safeguard energy metabolism.
• Monitor athletes on vegetarian/vegan diets, or those with heavy training loads or frequent travel, for signs of compromised B‑vitamin intake.

Putting It All Together: Practical Strategy for Athletes

1. Diet First, Supplement as Backup

Aim to meet your micronutrient needs through a varied, nutrient‑dense diet. Focus on lean proteins, whole grains, fruits, vegetables, nuts and seeds. Supplements fill the gap, not replace whole food nutrition.

2. Monitor Key Risk Factors

Identify athletes with higher risk of nutrient short‑falls: high training volume, female endurance athletes, vegetarians/vegans, heavy sweaters, altitude or travel training, indoor training. Use blood work (iron panels, vitamin D status) and dietary tracking as required.

3. Timing Matters

• Iron: ideally on an empty stomach and separated from heavy training sessions. Enhance absorption with vitamin C foods.
• Vitamin D: supplement and food + sunlight exposure, especially in low‑sun or indoor athletes.
• B‑vitamins: through diet + multivitamin especially when food variety is compromised.

4. Use a High‑Quality Multivitamin

A product designed for endurance athletes can target iron, vitamin D, B‑vitamins and vitamin C, giving your body a micronutrient base that supports training, recovery and performance. The product referenced includes 14 mg iron, 80 mg vitamin C, B‑vitamin complex and 10 µg (400 IU) vitamin D.

5. Regular Review & Adjustment

Training phases change: load increases, travel happens, diet may vary. Periodically review your micronutrient strategy, adjust supplementation or food intake accordingly, and update based on bloodwork or performance monitoring.

Final Thoughts

Micronutrients may be required in small amounts, but their impact on athletic performance is anything but small. From supporting oxygen transport and energy metabolism, to aiding recovery, immune function and bone health, vitamins and minerals play essential roles.

For athletes committed to stepping up their training, whether marathoners, triathletes, ultra‑runners or high‑volume gym‑based athletes, paying attention to micronutrients is not optional; it’s a performance support strategy.

Combining whole‑food nutrition with targeted supplementation (when needed) and regular monitoring will give you the best chance of maintaining training consistency, lowering deficiency risk and achieving your performance goals.

Frequently Asked Questions

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Key Takeaways

• Micronutrients are essential for energy, recovery, bone strength, and immune health in athletes.
• Iron, vitamin D, and B‑vitamins are the most critical nutrients for endurance and high-volume training.
• Supplement smartly: use a multivitamin as a safety net, not a substitute, for a balanced diet.
• Regular blood testing helps identify and correct deficiencies before performance suffers.
• Tailor your approach: timing, dosage, and monitoring should align with your training phase and individual risk factors.