Qatar 2022 World Cup: which vitamins should a footballer take?

The soccer players they must exercise, rest and eat healthily to have good health sports performance, and if they want to reach the high tournaments like the Qatar 2022 World Cup. In many cases, doctors or physical trainers recommend including some vitamins to complete player preparation and recovery.

The vitamins it’s the chemicals that make it up micronutrients for the body to function properly. Most of them are found in food and are involved in all cellular processes, metabolism, growth and strengthening of the immune system, among other things.

However, they are not always synthesized by the body and if they are, the quantities are insufficient, so it is important to provide them through nutrition or supplementation. There are soluble in water or soluble in water, such as vitamin c. or vitamins from Group B, and the fat soluble or fat-soluble, such as vitamin A or d.

How do vitamins help soccer players?

• They help carbohydrates release energy.
• Production of oxygen carrier proteins.
• Maintaining proper bone health.
• Correct functioning of the immune system.
• Synthesis and repair of new muscle tissue.
• Protects from oxidative stress.

​What vitamins should a soccer player take?

Vitamin B12

Vitamin B12 is one of eight B vitamins that help the body properly use macronutrients (protein, fat, and carbohydrates) for energy.

In addition, it performs functions such as:

• Involve in the synthesis of DNA.
• Involve in the synthesis of red blood cells.
• Nervous system health.
• Prevention of the onset of anemia.

Deficiency of this vitamin is associated with weakness, fatigue, among other symptoms. It is a vital vitamin for sports performance and since it is found mainly in products of animal origin, it is important to supplement it if the athlete is vegan or vegetarian.

C vitamin

Vitamin C plays an important role in immune function, collagen synthesis and cortisol synthesis, and scavenges free radical intermediaries that initiate harmful cellular reactions.

Some rich sources on this are:

• Citrus fruits: orange, grapefruit, lemon.
• Kiwi.
• Raspberry.
• Broccoli.
• Red or green pepper.

Vitamin D

Increased levels of vitamin D are involved in proper bone health function, reduce inflammation, pain and myopathy while increasing muscle protein synthesis, ATP concentration, strength, exercise capacity and physical performance.

Vitamin D deficiency is a common population-level problem, according to a study by the World Health Organization, and not only in athletes, but also in countries with low daylight hours and during the winter months, as one of its major sources is the Sun.

Vitamin B6

Vitamin B6 is responsible for the metabolism of proteins and glucose and the production of hemoglobin in the body. It is water soluble, so it is not stored and is eliminated in the urine. Foods rich in this micronutrient can be chicken, salmon, tofu, sweet potato, banana, avocado, etc.

Some benefits it provides are:

• It helps build muscles by participating in the metabolism of amino acids and the synthesis of natural steroid hormones.
• It can prevent muscle spasms and cramps by increasing the bioavailability of magnesium.
• It can be helpful in pre-competition anxiety.
• Vitamin B6 together with vitamins B9 and 12 are the most important cofactors in the conversion of creatine to creatine phosphate (CP).

With a correct food plan, rich in fruit and vegetables, and supervised by professionals, supplementation with multivitamins would be sufficient and shouldn’t be necessary.​