Micronutrients – Vitamins


This posts looks to explore importance of micronutrients vitamins for active individuals. These vitamins will help in exercise and performance. Each vitamin will be told its function and importance to physical activity along with sources of where it can be obtained.

B-Complex Vitamins

There main functions in exercise is

  • Energy production
  • Haemoglobin synthesis
  • Adequate immune function
  • Muscle tissue growth & repair


Major Function is

  • Is a co-enzyme in reactions for carbohydrates, fats and proteins.

Food Sources: Whole grains and enriched products, pork, liver, nuts, legumes and leafy vegetables.

  • poor thiamin status can decrease exercise performance.
  • thiamin supplementation does not benefit exercise performance.
  • incidence of thiamin deficiency appears to be low in active individuals.

Major Function is

  • essential component of the co-enzymes.
  • electron transfer in energy metabolism.
  • amino acid metabolism.
  • steroid hormone production.
  • aids the conversion of vitamin B6 to its active form.

Food sources: Diary products, milk, eggs, nuts, whole grains, lean meats and broccoli.


  • poor riboflavin status can result from restricted dietary intake or highly refined diets.
  • athletes may need more riboflavin than the general population due to key roles in exercise metabolism.

Vitamin B6

Major Function is

  • important role in metabolic pathways of amino acid & CHO metabolism.
  • active form is pyridoxal phosphate (PLP).
Food sources: Animal foods such as meat, fish poultry, plant foods such as bananas, navy beans and walnuts.


  • active individuals may require 1.5 to 2.5 times the current RDA (Recommended daily allowance)e.g. 2 to 3 mg per day.

Vitamin B

Vitamin B12

Major Function is

  • part of co-enzymes assisting with DNA synthesis for the formation of red blood cells.
  • component of myelin sheath so important for nervous system.
  • important for metabolism of methionine & maintenance of low blood level of homocysteine – associated with cardiovascular disease.

Food sources: Meat, fish, milk, dairy and eggs.


  • chronic physical acitivity and a high folate & vitamin B12 intake can help reduce plasma homocysteine concentrations and may help prevent chronic diseases
  • This post was written by Dane – Director of Fitness Fan