Deficiencies & Supplements

Ariadna Golubenko

Jan '25 • General discussion

Yesterday, I was listening to a lecture by a sports doctor, and here’s a short summary for you!

Common Deficiencies:

Iron – 25–30% of people worldwide are deficient.
Vitamin D – 40–50% of people in northern regions lack enough.
Calcium – 40–45% don’t consume enough.
Magnesium – 15–20% have low intake.

What Can You Do?

Many people try to solve these issues with multivitamins and mineral supplements. This is wrong approach.

Let’s take Vitamin D as an example.

Most multivitamins contain only about 1,000 IU of Vitamin D. However, sports doctors recommend 5,000–10,000 IU per day for athletes with a deficiency.

Also, Vitamin D doesn’t absorb well when taken with certain vitamins like A and E, which are often included in multivitamins.

Best Strategy?

Identify deficiencies through tests. ( I highly recommend to check iron depo-ferritin and vitamin D)
Take targeted supplements to fix them.

Most athletes only need 2–4 specific vitamins or minerals to solve these issues.

The doctor also explained what tests to take to check for common deficiencies and how to correct them through diet or supplements.

Supplements That Actually Work

Creatine
Beta-Alanine
Nitrates
Caffeine
Bicarbonate

It was once believed that creatine and beta-alanine only helped with sprinting or short distances. But new research shows they can also improve performance in long-distance events!

However, it’s important to know how much and when to take these supplements for the best results.

Stay smart and informed! 💪

What about you? Do you take any supplements or get tested for vitamin and mineral deficiencies? What has worked for you? Share your experience in the comments! 👇

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Deficiencies & Supplements