What vitamins and minerals are needed for more successful exercise

Micronutrients that guarantee better exercise results.

Vitamins and minerals are necessary for the normal functioning of our body, and if you are very active and exercise regularly in the gym or run, you need a lot more micronutrients than the average person. Nutritionists make lists for the best vitamins and minerals needed for successful exercise.

Vitamins and minerals are needed by our body before, during and after physical activity, and some micronutrients are especially important for achieving results, maintaining health and efficient recovery of the body after exercise. Find out the top four vitamins and minerals that will make your exercise easier and more successful.


Magnesium is a very important mineral that participates in numerous biochemical processes in the body, it is responsible for the proper functioning of the cardiovascular and neuromuscular systems. In the body, it is mostly found in the bones, approximately 60 percent and then in the soft and connective tissue. It participates in energy metabolism and protein synthesis, thus contributing to more successful results during physical activity. It is lost through increased sweating, so it is important to take it into the body regularly with a proper diet. Magnesium regulates the level of calcium in the body, which acts to tighten the muscles, thus relaxing them and helping them to recover. The best sources of magnesium are green leafy vegetables, nuts, sesame seeds, fish, bananas, oats, legumes and avocados.


Iron is an integral part of hemoglobin and participates in the transport of oxygen to all cells in the body, which is extremely important during physical activity. Muscle recovery is accelerated if the muscles are supplied with a sufficient amount of oxygen in a timely manner. Iron intake is extremely important for female athletes who lose certain amounts of this mineral during menstrual cycles and are more prone to iron deficiency, more precisely anemia. Anemia can cause fatigue, tiredness, dizziness and can lead to poorer sports performance. The best sources of iron are those of animal origin, lean red beef such as beefsteak and veal offal, and the best plant sources are lentils, tofu, beets and cashews.


Zinc is an integral part of enzymes and proteins and participates in all phases of muscle growth, building and recovery. It also has an anti-inflammatory effect, so it is responsible for tissue healing and is involved in all stages of growth, which is especially important for adolescents who engage in physical activities and have increased needs. During intense exercise, zinc is lost, so it is necessary to take it daily through food. The best sources are seafood, red meat, poultry, nuts and seeds.

B vitamins

Adequate intake of B vitamins provides enough energy and participates in the building and recovery of muscle tissue. In addition, B vitamins participate in the production of red blood cells that bring oxygen to muscle tissue. The best sources are liver, blue fish, red meat and seafood.

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