Vital f

Needed for immune function and healthy skin and gut lining; most people get enough from diet.

Supports immune function and acts as an antioxidant; moderate doses may reduce colds during heavy training, while very high doses may blunt training adaptations.

Vitamin D supports bone, muscle and immune health; deficiency is common in athletes who train indoors or live far from the equator.

An antioxidant vitamin; most people get enough from diet, and high doses offer no performance benefit.

Needed for blood clotting and bone proteins; often paired with vitamin D. Evidence for bone benefits in healthy adults is mixed. Talk to a doctor if you take blood thinners.

A B vitamin involved in turning food into energy; supplementing helps only if your diet is short on it.

A B vitamin involved in turning food into energy; supplementing helps only if your diet is short on it.

A B vitamin involved in turning food into energy; supplementing helps only if your diet is short on it.

Involved in energy metabolism and making neurotransmitters; supplementing helps only if intake is low.

A B vitamin involved in turning food into energy; supplementing helps only if your diet is short on it.

Needed for red blood cells and nerve function; especially relevant for vegans and vegetarians.

A B vitamin involved in turning food into energy; supplementing helps only if your diet is short on it.

A B vitamin involved in turning food into energy; supplementing helps only if your diet is short on it.

Iron is essential for carrying oxygen; deficiency is common in endurance athletes (especially women) and impairs performance. Supplement only if a blood test shows you need it.

Magnesium supports muscle and nerve function and sleep; many athletes fall short of the recommended intake. Supplementing helps mainly when intake is low. Glycinate and malate forms are well absorbed and gentle on the stomach.

Zinc supports immune function and tissue repair; athletes lose some in sweat. Helpful if your diet is low in it.

A trace mineral that supports antioxidant enzymes and thyroid function; most diets provide enough.

A trace mineral needed for iron metabolism and connective tissue; most diets provide enough, and high zinc intakes can lower copper.

A trace mineral involved in bone formation and antioxidant enzymes; deficiency is rare.

A trace mineral marketed for blood sugar control and body composition; trials show small or no effects in healthy people.

A trace mineral used by a few enzymes; deficiency is very rare and diets usually provide enough.

Plant antioxidants; studies on performance and recovery show small or inconsistent effects.

A carotenoid plant pigment studied for eye (lutein) or heart (lycopene) health; evidence for athletes is limited.

A carotenoid plant pigment studied for eye (lutein) or heart (lycopene) health; evidence for athletes is limited.

EPA and DHA support heart and brain health and may help with recovery from muscle-damaging exercise. Around 1–2g a day of EPA + DHA is a common evidence-based dose.

EPA is one of the two main marine omega-3s; it supports heart health and has anti-inflammatory effects.

DHA is the main omega-3 in the brain and eyes; with EPA it supports heart and brain health.