Vitamins are organic molecules, which the body cannot produce, but requires in small amounts. They are metabolic regulators which govern the processes of energy production, growth, maintenance and repairs. As of now, 13 vitamins have been found, each containing a special function.

Important Types of Vitamins to Know

There are actually only two groups of them -- water-soluble and fat-soluble. Vitamin C, and Vitamin B₆, and Vitamin B₁₂ are soluble in water, whereas Vitamin A, Vitamin D, Vitamin E, and Vitamin K are soluble in fat. Why do you need to know this? Ability to distinguish the two will help you determine which ones your body can store and which ones you must constantly replenish.

When you have more than the required amount of water-soluble vitamins, the excess is excreted, which won't help your performance. Fat-soluble vitamins can not be excreted and are instead, stored in body fat, primarily in liver. Over a long period of time this build-up of fat-soluble vitamins can produce serious toxic effects, particularly with accumulation of Vitamin A and Vitamin D. If you do take supplements of those vitamins, the time of this build-up will be even shorter.

Caution: More is Not Better

Here's where you might get disappointed. Contrary to the popular belief, vitamins do not provide a direct source of energy. They act more like the placebos to our minds. That means that in general, the vitamin requirements of an athlete are not significantly greater than those of a sedentary person. You may find Thiamin to be an exception, because it is required in proportion to calories consumed, and active people do need more calories. However, there is no need to take any supplements, if you already have a sound diet. Thiamin is supplied by foods high in carbohydrate content which are recommended for athletes -- breads and other whole grain or fortified grain products.

The established RDA values for vitamins actually contributes to about 2/3 of the nutrient needs for an average person. Therefore, as long as athletes consumes at least 67% of the RDA for a given nutrient, they are generally protected from a nutritional deficiency.

Athletes taking amounts at least 10 times the RDA can be at a risk. When vitamins are taken in such amounts, they no longer function as vitamins, but as drugs, often producing the same serious side effects.

For more information on the RDA of vitamins, foods high in particular vitamins, or deficiencies that may be caused from insufficient amounts, visit the Nutrient Profiles section.

Reference:

• Coleman, Ellen. Eating for Endurance. Bull Publishing Co, Palo Alto, CA. 1992.