Health is the basis - supplements for active people
Intense training not only builds muscle but also places a significant strain on the body. Adequate vitamins and minerals are crucial for health, recovery, and performance!
Why do athletes need more vitamins?
Intense training increases nutrient needs:
- 💧 Greater mineral loss - through sweat and intense metabolism
- 🔄 Faster regeneration - requires more vitamins and minerals
- ⚡ Increased metabolism - greater consumption of nutrients
- 🛡️ Oxidative stress - the need for antioxidants
- 🦴 Joint load - connective tissue support
The most important vitamins for athletes
🍊 Vitamin C (1000-2000mg daily)
Benefits:
- A strong antioxidant - protects cells from damage
- Supports the immune system
- Helps in collagen production (joints, tendons)
- Accelerates regeneration
When to take: in the morning and after training
☀️ Vitamin D3 (2000-4000 IU daily)
Benefits:
- Supports bone and tooth health
- Improves muscle strength
- Strengthens immunity
- Regulates testosterone levels
When to take: with a meal containing fat
🌿 Vitamin E (200-400 IU daily)
Benefits:
- Cell-protecting antioxidant
- Supports muscle regeneration
- Protects against training damage
🧀 B vitamins (B complex)
Benefits:
- Energy metabolism
- Red blood cell production
- Functioning of the nervous system
- Muscle regeneration
Most important: B6, B12, folic acid
Key minerals for athletes
🪨 Magnesium (300-500mg daily)
Benefits:
- Prevents muscle cramps
- Supports regeneration and sleep
- Regulates cortisol levels (stress hormone)
- Over 300 enzymatic reactions
When to take: in the evening before bedtime
⚡ Zinc (15-30mg daily)
Benefits:
- Supports testosterone production
- Strengthens immunity
- Accelerates regeneration
- Protein synthesis
🥛 Calcium (1000-1200mg daily)
Benefits:
- Bone and tooth health
- Muscle cramps
- Conduction of nerve impulses
🩸 Iron (8-18mg per day)
Benefits:
- Transport of oxygen to the muscles
- Energy production
- Prevents fatigue
Note: especially important for women and runners
Additional health supplements
🐟 Omega-3 (2000-3000mg EPA+DHA daily)
Benefits:
- Heart and circulatory health
- Anti-inflammatory effect
- Joint support
- Improved regeneration
- Cognitive functions
🦴 Collagen (10-15g per day)
Benefits:
- Health of joints, tendons, and ligaments
- Skin elasticity
- Connective tissue regeneration
🌿 Probiotics
Benefits:
- Gut health and digestion
- Strengthening immunity (70% of the immune system is in the gut!)
- Better absorption of nutrients
🌱 Ashwagandha
Benefits:
- Stress and cortisol reduction
- Improved strength and recovery
- Support for testosterone levels
- Better sleep
When and how to use health supplements?
In the morning:
- Vitamin C
- Vitamin B complex
- Probiotics (fasting)
With meal:
- Vitamin D3 (with fat)
- Vitamin E
- Omega-3
- Iron (with vitamin C)
In the evening:
- Magnesium (before bed)
- Zinc
- Calcium (separate from magnesium)
- Ashwagandha
Are supplements necessary?
Ideally: all ingredients should come from the diet
Reality:
- ❌ It's hard to get everything from food
- ❌ Poorer soils = fewer minerals in food
- ❌ Intense training increases the demand
- ❌ Lack of sun = vitamin D deficiency
Solution: healthy diet + basic supplementation
Basic health stack for an athlete
Minimum (foundation):
- ✅ Vitamin D3 (2000-4000 IU)
- ✅ Omega-3 (2000mg EPA+DHA)
- ✅ Magnesium (300-400mg)
- ✅ Vitamin C (1000mg)
Extended (optimal):
- ✅ The above +
- ✅ Vitamin B complex
- ✅ Zinc (15-30mg)
- ✅ Probiotics
- ✅ Collagen (for joints)
The most common mistakes
❌ Taking everything at once - some ingredients block each other
❌ Too high doses - more ≠ better, may be harmful
❌ Skipping the diet - supplements complement, not replace
❌ Lack of regularity - effects visible after weeks/months
❌ Cheap, low quality - poor absorption
Summary
✅ Athletes have an increased need for vitamins and minerals
✅ Basic stack: D3, Omega-3, Magnesium, Vitamin C
✅ Use regularly - effects after 4-8 weeks
✅ Timing matters - some in the morning, others in the evening
✅ Choose high quality - better digestibility
✅ Diet + Supplements = Optimal Health and Results
Check out our range of health supplements and take care of your body!