Vitamins

Vitamins are organic compounds that are required in small amounts by the body to grow and maintain health. In terms of assisting the performance only the B-complex vitamins and vitamins C and E have been investigated. Most vitamins have important functions that are relevant the swimmer, for example: 

• Vitamin A is important in growth and development because it promotes bone development.

• Vitamin D is essential for the absorption of calcium, which means it has an influence on bone development and neuromuscular activity.

• Vitamin K is involved in producing ATP.

The B-complex vitamins are made up of more than a dozen different vitamins. They play an important part in the metabolism of all living cells, the oxidation of food, and the production of energy. Complex carbohydrates are often good sources of B-complex vitamins as well as meats. Deficiencies of B-complex vitamins can impair performance but there has been no evidence to show that the extra supplementation improves performance.

Vitamin C is common in a lot of the food that we eat, but deficiencies can occur in people who smoke, use oral contraceptives, have surgery or run a fever. This vitamin is important for the formation of good bones, ligaments, and blood vessels. Vitamin C is also involved in:

• Amino acid (protein) metabolism.

• Synthesis of hormones

• Absorption of iron.

It has been suggested that this vitamin assists in wound healing, combating infection and preventing the common cold. A deficiency of vitamin C can cause general weakness, poor appetite, anemia, shortness of breath, swollen joints, and neurotic disturbances.

Exercise has been shown to produce DNA damage within cells. Vitamin E reduces the damage caused by exercise. As well as this it prevents the metabolism of vitamins A and C, which allows them to effectively be more active. Although vitamin E levels are important to maintain extra supplementation has been shown not to improve performance.