Natural supplements, do I really need them?” A lot of people wonder about that. A balanced diet and a healthy lifestyle with adequate sleep should often be enough to provide most people with the energy they need for their daily activities.
However, athletes and athletes are pushing their limits physically and mentally, so these individuals could use some extra help – for example, by knowing what sports supplements to add to their diet.
In this article, we provide information about vitamins and natural supplements that can help athletes and athletes beat fatigue so they can perform at their peak.
B vitamins
B vitamins are vital for delivering energy to the body as they promote the metabolism of carbohydrates, fats, and proteins.
While a deficiency in one or more B vitamins can affect how well a person can exercise, there is little evidence to suggest that taking supplements unnecessarily will improve performance. It is, therefore, best to consult a doctor before choosing to take a vitamin B supplement.
Female athletes may be at risk for B vitamin deficiencies, including:
- Vitamin B12
- Vitamin B6
- Niacin
A vitamin B12 deficiency can make people feel weak and tired. Because vitamin B12 is mainly found in animal products, vegans and vegetarians are more likely to develop a deficiency of this vitamin. This list of natural supplements for athletes and athletes would certainly not be complete without B vitamins!
Iron as a natural supplement
Iron deficiency is common in athletes and can affect their performance. While it can occur in men, this deficiency is more common in women – especially in female endurance athletes. A Swiss study found that the iron deficiency rate in female athletes was up to 52%.
Additional research found that low iron levels can cause many adverse symptoms in female athletes, including a reduction in stamina and a reduction in the amount of energy the body uses.
The researchers suggested that athletes could take natural iron-containing supplements to reduce these effects, but only if dietary changes failed to meet their nutritional needs. They also noted that athletes following vegetarian or vegan diets should be extra vigilant about meeting the required daily amount of iron.
People, including athletes and athletes, should consult a doctor before taking iron supplements. In other words, supplementing an iron deficiency should be done in consultation with a medical specialist.
For example, a blood test may be requested first to check iron levels in the body. Taking too much iron can cause uncomfortable and even dangerous side effects. Those with sufficient iron in their body do not need to take a supplement for that.
Calcium and Vitamin D
Supplements with calcium and vitamin D help the body build and maintain healthy bones, teeth and muscles. These nutrients can help athletes maintain muscle mass and reduce the risk of injuries, such as bone fractures.
It is best to get nutrients, such as calcium, from your diet. If you also spend enough time outside, you should get enough vitamin D.
However, not everyone succeeds. In that case, calcium and vitamin D supplements can offer the solution. There are also natural supplements that contain both substances, such as multivitamins.
In addition to natural supplements, calcium is in many other foods, including:
- Dairy products, such as milk and yogurt
- Fortified, dairy-free milk, such as soy milk
- Dark green (leaf) vegetables
- Fish, including sardines and salmon
Natural supplements with creatine
Some athletes and athletes use creatine because it is a natural nutritional aid to improve sports performance. Creatine can be obtained from red meat and seafood, but it is also available as a supplement.
Research has shown that creatine supplementation can increase muscle mass and improve strength when a person combines it with strength training. In addition to young athletes and athletes, older adults can also take supplements containing creatine to increase their muscle mass and strength.
Natural supplement manufacturers often combine creatine with other substances. Researchers have found that a creatine supplement that also contains caffeine, taurine, and amino acids helped athletes feel more focused. It also took longer for the athletes involved to feel exhausted.
Coenzyme Q10
Studies have shown a link between low levels of coenzyme Q10 and increased fatigue. Coenzyme Q10 is an enzyme in the mitochondria. Mitochondria are the parts of cells that generate energy.
Experts have linked some conditions to lower levels of coenzyme Q10 in the body, including:
- Neurodegenerative Diseases
- Fibromyalgia
- Diabetes mellitus
- Cancer
- Mitochondrial Diseases
- muscle diseases
- Heart failure
Research has shown that coenzyme Q10 can improve physical performance in healthy people who engage in physical activity. Therefore, this enzyme can be classified as one of the most important natural supplements for athletes and athletes.
Ashwagandha in natural supplements
Ashwagandha is an Ayurvedic herb. A 2015 study examined the effects of ashwagandha on endurance in healthy athletic men and women.
People who received the root extract ashwagandha had a significant increase in physical endurance after 8 to 12 weeks of treatment compared to the participants who took a placebo. This has led to Ashwagandha being classified as an effective endurance sports supplement by some nutritionists.
Another study tested the effects of ashwagandha on the endurance of cyclists. After 8 weeks of supplementation, the cyclists who took ashwagandha were less likely to feel exhausted during a treadmill test than the cyclists who took a placebo.