Why Vitamins And Minerals Are Important?

You know vitamins and minerals are important, but do you know why? Performance dietician Renee McGregor is on hand to explain why micronutrients matter

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The conversation around vitamin and mineral supplements can be a murky one. With so many brands to choose from, and celebrity ambassadors endorsing their use, it can be a minefield working out what’s relevant to you and your lifestyle.

In the world of sports nutrition, specifically, the market has boomed. Some products promote ergogenic (performanceenhancing) properties, such as improved recovery, reduced inflammation and prevention of illness, while others encourage adaptation and optimal health.

So how do we know if any of the plethora of products available are useful to us? And as physically active individuals, do we need additional supplementation if we consume a balanced and varied diet?

FOOD-FIRST APPROACH

For the majority of athletes and those who exercise regularly, eating a balanced diet of wholegrains, lean protein, fruits, vegetables and essential fatty acids should be sufficient to meet all your nutritional requirements.

When I work with any athlete, the first step is to optimise their nutritional status in order to prevent deficiencies, and special care and advice will need to be considered to those following vegetarian or vegan diets. Vegans, in particular, may need to think about supplementation with vitamin B12, while both vegetarians and vegans will benefit from taking an omega-3 fatty acid.

QUESTION THE EVIDENCE

While vitamin and mineral products are supported by an endless number of claims, it’s important to realise not all scientific evidence is equal. Look at the validity of a study, and ask a few questions: is it an animal or human model? What is the size of the sample group? What’s the dose they are testing? Is it practical? And is there any conflict of interest – who, for example, is funding the research?