12 best vitamins for athletes - composition of complexes and dosage

Regardless of the quality of your workouts - professional or amateur - your body needs support based on dietary supplements.

But there is a big difference between ordinary vitamins and preparations for athletes, despite the fact that the active substances are almost the same. There is a rational explanation for this: the synthesis (or source/method of production) of a particular substance differs.

Let me illustrate with an example: ascorbic acid is obtained from rose hips, citrus fruits, some vegetables and other plant products that contain “ascorbic acid” in abundance.

In the production of regular vitamins, only one of these sources is used (for example, vitamin C), while in preparations for athletes, the same substance is synthesized from several sources.

Accordingly, the difference in methods is reflected in the quality: supplements for athletes contain additional active elements, which allow the components to be absorbed better and faster, “without conflicting” with each other (when one element is not absorbed in combination with another).

This is where the difference in cost comes from. Laboratory synthesis for specialized vitamins is more expensive than for classic ones.

Now I will tell you in detail which substances determine the beneficial composition of the drug, and which complexes show the effectiveness of use among athletes.

Briefly about the classification of vitamins - what they are and how they are effective

Formally, vitamins are organic compounds of various origins (those that we get from food products of various origins, and those that are synthesized from them).

These substances are necessary for the healthy functioning of the body, especially athletes. They must simultaneously maintain health and achieve success in sports, regularly experiencing enormous physical activity.

Vitamins (micronutrients in dietetics) are representatives of vital substances along with fats, proteins and carbohydrates (that is, macronutrients).

The human body is not able to synthesize them on its own, with the exception of a negligible amount of vitamin D, which strengthens the immune defense.

All vitamins are distinguished by the quality of their solubility, so they are divided into:

• Water-soluble - freely mixed with water, easily dissolved in it. They are quickly eliminated from the body. Represented by vitamins B and C.
• Fat-soluble - dissolves only in fats and does not interact with water. They are cumulative in nature, so they remain in the body longer. Represented by vitamins A, D, E, K.

The biologically active complex also contains minerals - macroelements (potassium, phosphorus and others) and microelements (iron, selenium and others). They contain 0 calories, so they do not provide energy, but they perform a key function in the absorption of fats and carbohydrates, which are the main source of “fuel” for the body.

By the way, these same beneficial substances help restore muscles and synthesize proteins under increased loads, acting as coenzymes - a kind of catalysts for active metabolic processes.

For example, vitamin B performs this function. If there is enough of it in the body, training is highly effective. On the contrary, a deficiency of this element leads to difficulties with endurance and negatively affects the reserve of physical strength.

Muscle Pharm Armor-V

This complex differs significantly from previous options in composition. It contains such important components as omega fatty acids, namely 3, 6 and 9. It is these substances that, like no other, contribute to the gain of lean muscle mass. The dietary supplement in question not only strengthens the body’s defense system, but also helps improve the functioning of all internal organs. In addition, the drug helps protect muscle structures from destruction. The composition of the drug is as natural as possible, which is highly appreciated by consumers. The natural components of the complex are spirulina, wheat germ, broccoli, spinach, carrots and green tea. In combination, these substances help speed up metabolic processes, strengthen the immune system and increase energy. Vitamin B12 occupies a special place in the preparation, the amount of which exceeds all similar dietary supplements. Antioxidants in the composition help cleanse the body of toxins.

What vitamins do athletes take? Desirable components of the complex

To make your workout effective and at the same time protect your joints and ligaments from excessive stress, it is important to know the functions of a specific vitamin.

The main components that must be present in the complexes:

• Vitamin A. Helps synthesize protein necessary for muscle growth. Promotes the production of glycogen - an additional source of energy.
• Vitamin B1. Provides active oxygen saturation of cells and tissues. Participates in the process of hemoglobin formation.
• Vitamin B12 (cobalamin). Provides muscle performance, is responsible for protein-carbohydrate metabolism and supports the healthy functioning of the nervous system.

In addition to the key players, the complex contains various additives that help you recover after a workout and make the next one as effective as possible.

Examples of additives in the complex:

• Riboflavin - to increase energy metabolism. In a small amount of the daily requirement, this substance can be obtained from fermented milk products, herbs and green vegetables.
• Pyridoxine - participates in the metabolism of carbohydrates and fats, making this process of the highest quality. It is especially important to take for athletes who use steroids.
• Cyanocobalamin - enhances metabolic processes (in particular fat metabolism), participates in hematopoiesis, improves brain function, and prevents the development of central nervous system diseases.
• Levocarnitine - enhances the body's endurance and promotes increased fat breakdown.

Even amateur sports, not to mention professional ones, always carry the risk of injury, sprained ligaments or damaged joints.

To increase endurance and speed up recovery, take recovery supplements. The following substances may be present in this complex:

• Ascorbic acid - strengthens immune defense, promotes rapid recovery.
• Choline (aka B4) - allows you to transmit brain signals to muscles faster. This helps control muscle tension and manage them efficiently.
• Vitamin D is responsible for phosphorus-calcium metabolism, making bones and joints strong.
• Vitamin K - improves the properties of blood, increasing its coagulability (protection against bleeding in case of injury).

Finally, high-quality preparations must contain amino acids, which make the body more resilient, accelerate the growth of muscle mass, etc. In fact, these components are used for express delivery of “muscle fuel”.

Their action allows you to achieve your goal in 15-20 minutes (instead of the standard 180 that protein shakes give) - gaining muscle mass to replenish protein reserves.

What amino acids are advisable to take depending on the goals and objectives of the athlete:

• Arginine. Converts fats into energy, enhances metabolic processes and acts to reduce pain in muscle tissue. Improves the condition of the central nervous system, making the athlete stress-resistant.
• Leucine. Makes bone tissue stronger. Controls the integrity of protein structures, preventing them from being destroyed. Promotes the regeneration of muscle fibers.
• Isoleucine. Maintains muscle condition during training and makes the body more resilient. It also controls blood sugar levels and has a positive effect on the emotional background, reducing anxiety (this is especially important in the run-up to competitions).
• Histidine. Makes muscles more prominent, reduces the likelihood of developing muscle anemia and destruction of the structure of muscle tissue during training.
• Phenylalanine. Promotes the regeneration of damaged tissues (ligaments/tendons in particular), enhances collagen synthesis.
• Valin. Helps restore muscle tissue faster, is responsible for precise coordination of movements, and makes the body more resilient.
• Glutamine. It has a positive effect on the emotional background, supporting the psychological state of the athlete. Strengthens the immune system and enhances protein metabolism.
• Taurine. Responsible for visual acuity and supports the health of the nervous system. Helps reduce the risk of muscle tissue breakdown after exercise, protects the cardiovascular system from “breakdowns” and controls the conversion of large amounts of protein into fat.

Pharmacy vitamins for athletes are a serious set of useful elements, which it is advisable to choose after consultation with a dietitian or nutritionist. The specialist will select an effective complex specifically for your body so that the training can bring the desired result.

Universal Animal Pak

The complex is designed specifically for athletes with intense physical activity. The dietary supplement contains an increased amount of minerals and vitamins, as well as amino acids, proteins and antioxidants. Suitable for those who want to get high results in their activities. The drug is especially effective for athletes who are preparing for competitions. When taking the complex, performance and endurance significantly increase, and there is a noticeable surge of strength and energy. The downside is the form of dietary supplements in the form of portioned sachets, which is not always convenient. The vitamin B6 content in this complex is very high, unlike similar supplements.

For review - the top best vitamins for athletes

We repeat, it is important to choose a complex of vitamins for athletes with a specialist - a nutritionist or personal trainer (it is advisable that the latter has knowledge in the field of nutrition).

This way, you won’t buy vitamins at random, but with a clear understanding of the state of the body and the level of upcoming stress, where the drug should work exclusively for your benefit.

Ideally, it is better not to be lazy and get tested - to check whether there is a deficiency/excess of certain substances in the body. These simple steps will help you choose the best vitamin complex to meet the body's needs.

Vita Jym (JYM Supplement Science)

It ranks first in the ranking of effective supplements for athletes, since it contains the maximum adjusted dosage of the necessary substances to achieve great results.

Features of the drug composition:

• The supplement contains vitamins A, B, C, K, micro- and macroelements, which are perfectly absorbed in the body.
• Vitamin A is represented by beta-carotene.
• Vitamin K - menaquinone (K2). This is the most effective combination of substances for the endurance and vigor of an athlete.
• The manufacturer did not include substances such as calcium, zinc and magnesium in the complex, since they create obstacles to the absorption of amino acids and some trace elements.

Strictly not recommended for use by persons under 18 years of age.

Release form and dosage: vitamins are produced in tablets, which are taken during breakfast - 1-2 pieces per day.

The price tag is very affordable: a pack of 60 tablets costs an average of 1,292 rubles (depending on the pharmacy chosen, as well as the region of sale).

Vita Formula (Ironmam)

Created on the basis of natural ingredients without the addition of dyes and other additives - this is the main feature of the manufacturer.

Features of the drug composition:

• The complex contains a full spectrum of B vitamins, which are represented by thiamine (B1), riboflavin (B2), pyridoxine (B6), pantothenic (B5) and folic (B9) acids and others.
• They contain an effective combination of minerals and enzymes that contribute to the complete absorption of all components of the complex. Vita Formula makes the athlete energetic, resilient, and promotes accelerated muscle mass gain.

Release form and dosage: small tablets, taken 1 time per day, 1 piece.

The price tag is attractive: a pack of 60 tablets can be purchased from 310 to 380 rubles (depending on the availability of discounts at a particular pharmacy).

Orange Triad (Controlled Labs)

The complex protects ligaments and joints from destruction, promotes accelerated recovery of muscles and tendons after training.

Features of the drug composition:

• The complex includes almost 50 useful substances - from vitamins of key groups A, B, C, D, E and K, micro- and macroelements to extracts of berries and fruits, which are aimed at supporting the immune system and psycho-emotional state.
• Phyto-extracts improve digestion, increase immunity, keep the body in good shape and give a boost of energy.
• Hyaluronic acid in combination with bromelain, which is part of the drug, creates an anti-inflammatory effect.

While taking this drug, it is recommended to organize a protein diet - this will enhance the results of training.

Release form and dosage: tablets - from 270 pieces per package. Take 2 times a day, 3 pieces.

Price tag: the average cost of a package is 2,200 rubles

Armor-V (Muscle Pharm)

The name “Armor-V” literally means “armor,” which is no coincidence: the constituent components were carefully selected taking into account the intensity of training and the ratio of load in competitions (psycho-emotional, physical).

The complex significantly increases the athlete’s performance and promotes rapid recovery of the body after exercise.

Features of the drug composition:

• The drug organically combines omega fatty acids (B vitamins) with probiotics, folic and pantothenic acids, vitamins A, C, D, E and dozens of other beneficial substances.
• Provides muscle tone, protects muscles from pain (or catabolism, when complex substances are actively broken down into simple ones).
• The complex is created on the basis of fruit and vegetable concentrates, which are represented by natural antioxidants, minerals, polyphenols, enzymes and other necessary compounds to maintain health.

Release form and dosage: capsules - 120/180 pieces in one package. It is recommended to take 6 capsules per day once during breakfast or divide the dose into two doses - 3 capsules 2 times a day.

Price list: the average cost for a package of 120 pieces is 1,290 rubles.

Animal Pak (Universal Nutrition)

The complex is designed specifically for bodybuilders, powerlifters and other categories of athletes who want to get powerful dedication, at the same time maintain endurance and get a surge of strength.

The manufacturer calls this multivitamin complex No. 1 among sports supplements. Reviews about it show that the statement is not unfounded - the effectiveness of the drug is highly appreciated by both men and women involved in sports.

Features of the composition of the drug. The composition includes 11 minerals, 19 amino acids and vitamins A, B, C, D, E, which support high performance during intense training and competitions.

Release form: powder for preparing a drink with a variety of pleasant flavors (by the way, the drug is suitable for combination with other sports supplements - check with a nutritionist).

Dosage: take 1 sachet per day 30 minutes after meals (before the upcoming workout).

Price list: the average cost of a minimum set of 20 bags is 2,436 rubles.

Opti-Men (Optimum Nutrition)

The complex actively participates in the regeneration of muscle tissue and promotes muscle growth. Designed specifically to meet the needs of the male body. Has an anti-inflammatory effect, helping to recover after high-intensity workouts.

Features of the drug composition:

• Food enzymes in the composition accelerate metabolic processes and improve the functioning of the gastrointestinal tract, helping to fully absorb sports nutrition.
• The complex contains minerals, vitamins A, C, D, E and K, plant and marine extracts, enzymes and amino acids necessary for the body.

Dosage: 3 pieces per day with meals.

Release form: capsules and tablets.

Price list: One package contains from 90 to 240 tablets (or capsules), the cost of which varies from 1,590 to 3,280 rubles on average.

Animal Parade Gold (Nature's Plus)

Multivitamin complex for the youngest athletes. The most important thing is that the child knows how to chew - you can take vitamins from the age of 3.

Features of the composition of the drug. The composition is represented by components necessary for the development of the baby: vitamins (including D3), minerals, micro- and macroelements, probiotics, enzymes and other natural substances from whole foods.

Release form: the complex is presented as chewable tablets in the shape of colorful animals with pleasant tastes.

By the way, the drug is completely hypoallergenic and does not contain gluten (but as reviews have shown, in rare cases a severe allergic reaction occurs - be sure to consult a doctor before purchasing).

Dosage: 2 tablets per day.

Price tag: One package contains 120 chewable vitamins, the cost of which is 1,950 rubles on average on the market.

Teenager (Alphabet)

Inexpensive Russian-made vitamins for teenagers are distinguished by excellent quality and a lot of positive reviews. The complex is recommended for children from 14 to 18 years old.

Helps cope with mental stress, stabilizes the emotional background, and maintains physical strength during active sports.

Features of the composition of the drug. The basis of the drug is vitamins A, B, C, D, E and K, minerals, and antioxidants.

Regular use of “Alphabet” means maximum effectiveness during sports competitions, support of the musculoskeletal system, protection of the gastrointestinal tract and strengthening of the immune system.

Release form and dosage: chewable tablets with vanilla, orange and cherry flavors. Take 1 tablet 3 times a day. The separate form of the substances ensures complete absorption of the daily norm of all necessary components.

With the first tablet, the teenager receives calcium, with the second - antioxidants, and with the third - iron.

Price list: One package contains 60 tablets, the cost of which is 328 rubles on average.

Sustamin (Academy-T)

The drug is designed specifically for athletes to make joints and bones stronger and speed up recovery from various injuries of the musculoskeletal system. Reduces muscle pain.

Suitable for athletes with different activity levels. As a preventative measure, it is recommended for physically active people over 40 years of age.

Features of the drug composition:

• Contains natural substances in balanced quantities, which have a complex effect on metabolic processes within cartilage and bone tissue, ensuring their normal functioning and restoration.
• Saturates the body with vitamins B, C, D and E, minerals, collagen and other biologically active compounds.

Release form and dosage: capsules from 120 pieces in one package. Recommended dosage: 3 capsules 2 times a day for 2 months (2-3 courses are acceptable within a year).

Price tag: average cost is 863 rubles.

Ultra Men's Sport Multivitamin Formula (VPLab Nutrition)

Vitamins provide the athlete with endurance, promote the high-quality production of male hormones, and build muscle mass. Reviews suggest that the complex really works - you feel better, gain strength, and strengthen your immune system.

Features of the composition of the drug. The basis of the drug is represented by vitamins A, C, D, E and K, an amino acid mixture, extracts of fresh vegetables and fruits, substances to improve memory functions, as well as elements to maintain male potency.

Release form and dosage: capsules. The recommended dosage is 1 piece 2 times a day.

Price list: One package contains 90 capsules costing 1,150 rubles.

Alpha Men (Myprotein)

Vitamin complex to increase energy, performance and endurance. Vitamins also help to gain and maintain muscle mass.

Features of the drug composition:

• Selenium, which is part of the composition, increases immune defense, vitamin B5 gives strength and relieves fatigue.
• They contain the daily requirement of calcium and phosphorus and are aimed at protecting bones and joints - making them stronger, reducing injury.

Release form and dosage: tablets. It is recommended to take 1 tablet 2 times a day with meals.

Price tag: One package contains 120 tablets, costing 990 on average.

CONDROnova (Panacea Biotek)

Vitamins promote the production of collagen and hyaluronic acid and provide an anti-inflammatory effect on the tissues of the musculoskeletal system.

Features of the drug composition:

• Glucosamine sulfate (building element for cartilage tissue, supports healthy joints).
• Chondroitin sulfate (another structural component of cartilage tissue and ligaments, makes joints strong, ensures the production of special lubrication, which helps avoid painful friction between joints under increased loads).

Release form and dosage: capsules. The recommended dosage is 2 capsules 2-3 times a day.

Price list: One package contains 120 capsules costing 1,310 rubles on average.

Summing up

Summarizing all of the above, I would like to say the following: sports nutrition is a voluminous, complex science, in some ways bordering on medicine, and therefore, just as no one in their right mind would self-medicate using a medical encyclopedia, so an athlete aimed at fast gaining muscle mass, will never try to put his finger on the sky, drawing up a schedule and diet at random, without consulting a specialist.

However, each person makes the final decision in this matter for himself.

What to remember when choosing a vitamin complex

Taking vitamins for athletes is distinguished by an enhanced formula - depending on the state of health, there may be contraindications (some complexes are contraindicated for pregnant women, patients with diabetes, allergies to certain components of the composition, and some other restrictions).

Before use, make an appointment with a nutritionist - this will not only help you maintain your health, but also get the maximum benefit from vitamins during your training period.

The doctor will select the drug individually, including the method of administration - oral administration or intramuscular injections (relevant for professional athletes, since the method of administration and dosage affect the increase in athletic performance).

Choose your healthy supplements wisely and stay healthy!

Categories of people who need to take vitamins

Joints

- This is the point where bones physically connect, they provide support to the body and facilitate movement. There are 360 ​​joints in the human body and most of them are mobile.

Healthy bones in a joint glide smoothly next to each other because their surface is covered with smooth cartilage and a membrane that produces a lubricating fluid called synovial fluid.

Impairment and pain occur when synovial fluid is not produced properly or the cartilage that covers the bones breaks down.

Such damage may occur suddenly and may be caused by illness or injury. Pain and swelling can be acute or chronic and can range in intensity from mild to severe. And due to the weakened elasticity of the ligaments, when the load occurs, sprains and discomfort can be observed.

Who is most susceptible to this?

The most common cause of joint pain is osteoarthritis - the destruction of the cartilage covering the joints (especially the knees and hips), which often occurs as part of the natural aging of the body.

Another common cause of joint pain, along with gout, lupus and fibromyalgia, is rheumatoid arthritis, an autoimmune disease in which the body's immune system attacks the membranes that produce synovial fluid.

The next category is athletes. In order to achieve high results, they have to exercise with heavy weights in training for muscle growth.

With the constant increase in working weights, the risk of injury also increases, so it is necessary to further strengthen the ligaments and cartilage tissue of the joints.

Remember that diseases of the ligaments and joints are very difficult to treat, so prevention is much more effective.

Preventive courses are especially relevant for people over the age of 30, when connective tissue becomes more vulnerable.

Pharmacy products

Nutrition does not always allow you to get the vitamins your muscles need. There is especially a lack of nutrients under extreme loads. At this time, it would be useful to add complexes containing zinc to proper nutrition. The most affordable is Zincteral. One tablet contains 45 mg of zinc sulfate. Other useful substances can be obtained from ordinary vitamin-mineral complexes.

Vitamins for muscles and ligaments can be purchased both in specialized stores and at pharmacies. The Elevit Pronatal complex is especially popular among athletes. It is intended for pregnant women and contains many vitamins, macro- and microelements that are necessary for muscle growth. Among them are pyridoxine hydrochloride, vitamins A, E, C, D. There is calcium, magnesium, iron and zinc. People who exercise intensively need to take two tablets a day. The duration of treatment is one month.

Ordinary vitamin complexes from the pharmacy are not entirely suitable for athletes, as they are intended for ordinary people who do not exhaust themselves with physical activity. An exception can be made for Vitrum. This complex contains all the necessary vitamins and minerals for muscle tissue. The daily dose for an athlete is two pills. They should be drunk at lunch and in the evening. The course of admission is one month.

Among the budget pharmacy complexes for active people, “Complivit” and “Duovit” are suitable. The dosage regimen is similar to the two drugs listed above.

How to choose

Despite the fact that this product is classified as safe, before you decide to purchase it, you should get the advice of a personal trainer and seek the recommendations of a nutritionist. Only they, having special knowledge, experience and knowing the possible consequences of their use, will be able to correctly select a specific drug based on the condition of your body and the physical activity being undertaken. First you need to take tests, the results of which will show which vitamins you are missing. The modern complex is created taking into account the needs of the athlete’s body.

Types of Healthy Supplements

Before deciding which product is best to buy, it is worth keeping in mind that the drugs differ in composition. Vitamins are:

1. Water soluble (B and C). Their main feature is that they are easily excreted from the body with urine, without remaining in the tissues. If side effects occur, they will be minimal and will go away immediately without medical intervention.
2. Fat soluble (D, A, E, K). The human body “stores” them in fatty tissues and the liver in order to store them for a long time. It should be taken carefully, avoiding an overdose.

Component B is very important for people, including those who regularly play sports. It makes the body more resilient, which allows you to increase the degree of strength loads. Its deficiency is felt immediately: a person lacks strength, chronic fatigue, dizziness, malaise occurs, metabolism slows down, muscles grow slowly.

Component C is the “main” component of immunity. It does not allow infections to develop in the body, prevents their spread, and the deterioration of general health.

Thanks to the E component, cells are practically not damaged.

It is worth noting that sports nutrition, in addition to all kinds of vitamins, also includes minerals such as chromium, iron, calcium, selenium, zinc, as well as amino acids.

Indications

Another significant selection criterion that needs to be paid special attention to. It is worth considering, first of all, the expected sports loads and the body’s individual need for nutrients. Beginners do not have to study the ratings of quality products and identify the best manufacturers. For them, it is enough to purchase a regular complex, like Multi-Tabs or Alphabet.

As for professionals, the functionality of the drug comes first for them. Dietary supplements should support the functioning of the heart, joints, and increase strength. They are the ones who follow new products, probably know which company’s product is best to purchase, and do not pay attention to inexpensive products, since they may have certain contraindications.

Rules for taking sports nutrition

In addition to reviewing the best supplements, their characteristics, beneficial properties, precautions, the correct use of dietary supplements is of no small importance. It is worth familiarizing yourself with these recommendations from experts.

Remember that multivitamins and dietary supplements can be both beneficial and harmful if you neglect the instructions, even if you purchase them at a pharmacy. No matter how much they cost or how popular they are, the wrong dosage and excessive time of use can lead to negative consequences.

Where can I buy

Everyone decides this question for themselves. It is best to purchase pharmacy options. What is it for? To avoid becoming a victim of unscrupulous sellers and to avoid getting a low-quality counterfeit with dangerous properties. You can order products online in the online store, after reading the description and reviews. The iHerb platform is popular.