Exercise is vital for life, but injuries often set us back for a couple of days or longer.
Supplements for Injury Prevention
While the occasional pulled muscle or inflamed tendon is virtually unavoidable, certain key nutrients can play a role in injury prevention.
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B vitamins
The Bs are necessary for energy production, a crucial factor for effective exercise.
Low levels of vitamin B12, for example, may result in diminished energy and exercise tolerance, together with fatigue and shortness of breath, according to a recent study.
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Omega 3s
Research has shown that these essential fatty acids can enhance athletic performance while helping to stave off injuries.
They reduce inflammation and ease postworkout muscle soreness.
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Vitamin D
Low serum levels of vitamin D have been shown to negatively affect muscle strength and endurance and increase the risk of musculoskeletal injuries like stress fractures.
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BCAAs
Found in supplement form or food (meat, fish, seafood, milk, eggs), branched-chain amino acids (including valine, leucine, and isoleucine) offer two key benefits for athletes as post-training support.
First, they stop the breakdown of muscle after a workout.
Second, they initiate the recovery process, helping to repair muscle.
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Glutathione
This antioxidant has been proven to reduce symptoms of stress and discomfort in muscles and joints.
It provides a boost in athletic performance and recovery.
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Calcium
Adequate calcium intakes guards against fracture risk.
There is no need to exceed recommended calcium amounts, which are 1,000 milligrams (mg) per day (through a combination of dietary and supplement sources) if you are 50 or younger. For women 51 or older, 1,200 mg is the recommended amount.
Because the body can absorb only a certain amount of calcium at a time, it’s best to break the dosages into roughly 500 mg at a time.
“Applications of omega-3 polyunsaturated fatty acid supplementation for sport performance” by J.D. Philpott et al., Research in Sports Medicine, 4-6/19
“B-vitamins and exercise: Does exercise alter requirements?” by K. Woolf and M. Manore, International Journal of Sport Nutrition and Exercise Metabolism
“Does glutathione enhance sports performance?” by Chris Latham, www.HealWellNutrition.com, 9/4/18
“The effect of omega-3 polyunsaturated fatty acid supplementation on exercise induced muscle damage” by Y. Kyriakidou et al., Journal of the International Society of Sports Nutrition, 1/13/21
“Glutathione supplementation suppresses muscle fatigue induced by prolonged exercise via improved aerobic metabolism” by Wataru Aoi et al., Journal of the International Society of Sports Nutrition, 2/5/15
“Omega-3 fatty acids for sport performance: Are they equally beneficial for athletes and amateurs?” by F. Thielecke and A. Blannin, Nutrients, 11/30/20
“Omega-3 polyunsaturated fatty acids: Benefits and endpoints in sport” by M.A. Gammone et al., Nutrients, 12/27/18
“Vitamin D in athletes: Focus on physical performance and musculoskeletal injuries” by S. Yoon et al., Physical Activity and Nutrition, 6/30/21
