Getting vitamins without supplements

Just like your body needs macronutrients like carbs, protein, and fats, you also need micronutrients like vitamins.

Since exercise is more demanding on the body, athletes like you may need a higher vitamin intake to support the building, repair, and maintenance of lean body mass and muscles.

But which ones? Let’s dive into the alphabet soup and learn what the key ones do and where to find them naturally or get the full guide here.

Vitamin

Function

Sources

Vitamin A

Vision & immune support

Liver, eggs, tuna, dairy

Vitamin B6

Protein metabolism, muscle repair

Whole grain oats, meat, fish, greens

Vitamin B9

Muscle growth, repair, energy

Green leafy vegetables, meat, cheese, milk, tomatoes, fruits

Vitamin B12

Red blood cell production

Meat, fish, milk products

Vitamin C

Iron absorption, wound healing

Citrus, red peppers, cherries, kiwi, broccoli

Vitamin D

Calcium & phosphate absorption

Oily fish, mushrooms, sunlight

Vitamin E

Immune & skin support

Sunflower oil & seeds, almonds, hazelnuts, peanut butter

Vitamin K

Bone health, blood clotting

Kale, spinach, broccoli, meat, cheese, eggs

For the lowdown on why you need each vitamin, and whether they’re fat- or water-soluble, read our ultimate guide to vitamins for athletes.

Get the guide

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8 vitamins every athlete needs 🥦