How Exercise Increases Your Nutritional Needs — And What to Supplement

Regular exercise is one of the best things you can do for your health, but it also increases your body's demand for certain nutrients. Understanding these increased needs can help you optimise performance, recovery, and long-term health.

Exercise increases magnesium loss through sweat and urine. Magnesium is essential for muscle contraction, energy production, and electrolyte balance. Magnesium contributes to normal muscle function and electrolyte balance.

B vitamins are crucial cofactors in energy metabolism. Active individuals have increased requirements for B1 (thiamine), B2 (riboflavin), and B6 (pyridoxine) due to higher metabolic rates. B vitamins contribute to normal energy-yielding metabolism.

Iron contributes to normal oxygen transport in the body. Female athletes are particularly susceptible to exercise-induced iron depletion.

Zinc contributes to normal immune function and to the maintenance of normal testosterone levels in the blood.

Vitamin D contributes to the maintenance of normal muscle function.

If you exercise regularly (3+ times per week at moderate to high intensity), consider a comprehensive supplement that covers magnesium, B vitamins, zinc, vitamin D, and iron (for menstruating women). Electrolyte replacement during and after training sessions lasting over 60 minutes is also important. Protein contributes to a growth in muscle mass.

Here are the supplements with the strongest evidence base for supporting exercise performance and recovery:

• Magnesium contributes to normal muscle function. Take as directed on the label.
• Vitamin D contributes to normal bones, muscle function and immune function; the NHS advises 10 micrograms a day in autumn and winter.
• Iron: Female athletes, endurance runners, and vegetarian athletes are at highest risk for sports-related iron deficiency. Test ferritin levels before supplementing.
• EPA and DHA contribute to the normal function of the heart (250 mg a day).
• Creatine increases physical performance in successive bursts of short-term, high intensity exercise (3 g a day). Effective for both recreational exercisers and competitive athletes.

The more active you are, the greater your nutritional demands:

• Recreational exercisers (3–4 sessions/week): A quality multivitamin + omega-3 covers most additional needs
• Regular gym-goers and runners: Add protein, creatine, and magnesium
• Competitive athletes: Full testing and personalised supplementation recommended — iron, vitamin D, and electrolytes become critical
• Endurance athletes (marathon, triathlon, cycling): Electrolyte replacement during training, plus iron and B vitamin monitoring
• Strength athletes: creatine and protein.

Take each supplement as directed on its label. Stay on top of hydration and electrolytes, especially during longer sessions or in warm conditions. Don’t train fasted regularly without supplementing — your body needs fuel and micronutrients to perform and recover. Get blood work done at least annually to catch any deficiencies early, especially iron, vitamin D, and B12. Periodise your supplementation to match your training — higher support during intense phases, maintenance during deload weeks. If you feel persistently tired, see your GP.

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This article is for informational purposes only and does not constitute medical advice. Vitadefence supplements are food supplements, not medicines. Consult a healthcare professional if you are pregnant, breastfeeding, on medication, or have a medical condition.