A team of nutrition experts reviewed scientific research to understand what vitamins and minerals athletes need to perform their best. They found that most athletes who eat enough calories get the nutrients they need, but some athletes—especially those eating very little, eating the same foods repeatedly, or training intensely—might not get enough iron, sodium, zinc, calcium, or vitamin D. The good news? Eating a balanced diet with whole foods is usually better than taking supplements. The experts recommend getting blood tests to check for deficiencies rather than guessing.

The Quick Take

  • What they studied: Whether athletes need more vitamins and minerals than non-athletes, and what happens when athletes don’t get enough of these nutrients
  • Who participated: This was a review of existing research, not a study with human participants. Experts looked at many scientific papers about athlete nutrition
  • Key finding: Athletes who eat enough food and eat a variety of healthy foods usually get all the vitamins and minerals they need. However, athletes who restrict calories, eat limited food types, or train very hard may develop deficiencies in iron, sodium, zinc, calcium, or vitamin D
  • What it means for you: If you’re an athlete, focus on eating enough food and eating a variety of whole foods rather than buying expensive supplements. If you’re concerned about deficiencies, ask your doctor for a blood test instead of guessing

The Research Details

This was a narrative review, which means experts read through many scientific studies about micronutrients (vitamins and minerals) in athletes and summarized what they learned. Rather than conducting their own experiment, the researchers looked at what other scientists had already discovered about how much of each nutrient athletes need, how much they lose through sweat and other body processes, and what happens when they don’t get enough.

The review considered three main questions: Do athletes need more nutrients than regular people? Do athletes lose more nutrients through exercise? And what health and performance problems happen when athletes don’t get enough nutrients? By looking at all this information together, the experts could give practical advice about nutrition for athletes.

This type of review is valuable because it pulls together information from many different studies into one clear picture. Instead of reading hundreds of research papers, athletes and coaches can read one summary that explains what scientists have learned. This helps people make better decisions about what to eat and whether they need supplements

This review was published in a German health research journal, which suggests it went through expert review. However, because it’s a narrative review (not a study testing new information), it depends on how carefully the experts selected and interpreted the existing research. The authors based their conclusions on scientific literature, which is a strength. The review doesn’t tell us the exact number of studies reviewed or provide detailed statistics, which would make it stronger

What the Results Show

The main finding is straightforward: athletes who eat enough calories and eat a variety of foods usually get all the vitamins and minerals they need without supplements. Their bodies don’t automatically need more nutrients just because they exercise.

However, certain athletes face higher risk of nutrient deficiencies. These include athletes who eat very little (like some dancers, runners, or wrestlers trying to stay light), athletes who eat the same limited foods repeatedly, and athletes with very intense training schedules. These athletes may not get enough iron (needed for carrying oxygen in blood), sodium (lost through sweat), zinc (important for immune function), calcium (needed for strong bones), or vitamin D (helps absorb calcium and supports immunity).

The experts emphasize that the best way to know if you have a deficiency is through a blood test ordered by a doctor, not by guessing or assuming you need supplements. They strongly recommend the ‘food-first’ approach: get your nutrients from real food whenever possible, using cooking methods that preserve nutrients (like not overcooking vegetables). Supplements should only be used when a doctor confirms a deficiency.

The review highlights that how you store and prepare food matters. Nutrients can be lost if food is stored improperly or cooked in ways that destroy vitamins. Athletes should learn proper food handling and cooking techniques to keep nutrients in their food. The review also notes that nutrient losses happen through multiple pathways—not just sweat, but also urine and other body processes—and these losses increase with training intensity

This review aligns with existing sports nutrition guidelines that emphasize whole food nutrition over supplements for most athletes. It confirms what many sports nutritionists have been saying: the supplement industry often oversells products to athletes who don’t actually need them. The focus on individual assessment (getting blood tests) rather than blanket recommendations for all athletes reflects current best practices in sports medicine

This is a narrative review, not a new research study, so it summarizes what others have found rather than providing new data. The review doesn’t specify exactly how many studies were reviewed or what criteria were used to select them, which could affect how complete the summary is. The review was published in German, which may limit how widely it’s read. It doesn’t provide detailed statistics or effect sizes that would help readers understand how big the nutrient deficiency problem is for different groups of athletes

The Bottom Line

For most athletes: Eat enough food to meet your energy needs and eat a variety of whole foods including fruits, vegetables, whole grains, lean proteins, and dairy. This approach has high confidence and should be your first step. For athletes with restrictive diets, limited food variety, or very intense training: Talk to a sports nutritionist or doctor about whether you should get blood tests to check nutrient levels. Only take supplements if a blood test shows you actually have a deficiency. This personalized approach has moderate-to-high confidence because individual needs vary

All athletes should care about this, especially: young athletes still growing, female athletes (who have higher iron needs), athletes in sports emphasizing low body weight, endurance athletes (who lose more through sweat), and athletes training at high intensity. Non-athletes eating balanced diets don’t need to worry about these specific athletic nutrient concerns. People with diagnosed medical conditions affecting nutrient absorption should work with their doctor rather than following general athletic guidelines

If you change your diet to include more variety and better nutrition, you may feel more energetic within 1-2 weeks. However, fixing actual nutrient deficiencies (like iron deficiency) takes longer—usually 6-12 weeks of proper nutrition or supplementation to restore normal levels and see performance improvements. If you start taking a supplement for a confirmed deficiency, ask your doctor when to retest to see if levels have improved

Want to Apply This Research?

  • Track daily food variety by logging the number of different food groups eaten each day (aim for at least 5-6 different groups: fruits, vegetables, whole grains, proteins, dairy, healthy fats). Also track training intensity and duration to identify days when nutrient losses through sweat are highest
  • Set a goal to eat at least 3 different colored vegetables and 2 different fruits daily. Plan meals that include a protein source, whole grain, and vegetable at lunch and dinner. If you notice you’re eating the same 5-10 foods repeatedly, challenge yourself to try one new food each week
  • Monthly: Review your food variety score and training load to identify if you’re in a higher-risk category for deficiencies. Quarterly: If you’re in a high-risk group (restrictive eating, intense training, or limited food variety), schedule a check-in with a sports nutritionist or doctor to discuss whether blood testing is needed. Annually: Get routine blood work if you’re a competitive athlete with high training loads

This review summarizes expert recommendations about nutrient needs in athletes but is not personalized medical advice. Individual nutrient needs vary based on age, sex, sport, training intensity, and health status. If you suspect you have a nutrient deficiency, experience fatigue, poor performance, or other health concerns, consult with a doctor or registered sports nutritionist who can order appropriate blood tests and provide personalized recommendations. Do not start or stop supplements without medical guidance. This information is educational and should not replace professional medical evaluation.