I get a lot of questions from footballers, especially from vegans about which supplements to use. Do vegans take vitamins more than non vegans? For example; Is vitamin B12 really needed? And why is D3 not only essential as a vegan vitamins, but actually for everyone? In this article, I will go into detail on which supplements every footballer in the Uefa champions league use and why.
When I was a vegetarian 5 years ago, I occasionally swallowed a multi-vitamin. I was not too busy with it, and I think it’s because I have a pretty good immune system. I was a ‘Pesco-vegetarian’ as they call it, because I got some of my vitamins by eating fish from time to time.
Now that I am a vegan and a football coach, I’m focused on whether I and my team get the required vitamins. And yes, it is generally fine with good, healthy food. But in some cases I recommend (strongly) to take vegan vitamins as a supplement; not only as a vegan, but also as a normal person.
For good brain function and reduced fatigue B12 is recommended
Is B12 really needed if you’re a footballer? Yes. Sure. Why? You can read more about it on Wikipedia, but I will summarize it briefly: Vitamin B12 is created by microorganisms in the body of each animal, including humans. The only problem is that it is stored in a pretty useless place (at the end of the colon). This makes it easy for us to brush it out and cannot be absorbed into the body. Normal people can get vitamins by consuming meat. But as a vegan we turn to supplements to provide us with the necessary vitamins. Vitamin B12 is important for good brain function, a cheerful nervous system and production of red blood cells. This plays a major role in the development of reflexes and a longer game time on the pitch. You can get these cheap supplements UK from bodybynaturesupplement. Their vegan vitamins are capsules made without unnecessary or rare additions and contain vegetable additives.
Magnessium for strong bone and teeth
In a healthy vegan diet there is usually enough magnesium, but by sweating it leaves your body quickly again… and since I drink a lot of water and also sweat a lot, I take it extra. After oxygen and water, magnesium is indeed one of the most important needs of a human being. It regulates, among other things, the energy metabolism and the transfer of nerve impulses. Magnesium also regulates the calcium, copper, zinc, potassium and vitamin D content of the body.
If you do a lot of (strength) training, I recommend taking magnesium. It stimulates the functioning of the muscles and the nervous system, helps maintain your bones and teeth and reduces fatigue.
Vitamin D3 for a strong immune system
Vitamin D is a very important one. It is not only for vegans to get enough of it, but also for non-vegans. D3 deficit is becoming more and more common. And a D3 deficit, like B12, is really harmful to our system.
This vitamin is essential for strong bones, joints and teeth; But also for muscle maintenance and a strong immune system. Since vitamin D3 is often found in animal products such as fat fish, eggs and dairy, it can be a bit puzzling for vegans in the beginning. No worries… Vitamin D3 is also in vegetable feed; in mushrooms, tofu and baking and roasting products. Of course there are also good vitamin D3 supplements for sale, but be aware that it is not made of wool grease. I myself take, especially in winter, one of these vegan vitamins D3 capsules every day, so I’m sure I didn’t run out of it.
It all goes down to the amount of supplements that vegans require. In fact, I actually recommend everyone, Vegan or non-vegans, to take the above vitamins and minerals to stay healthy. Everybody can use a little extra help, especially in a period of stress, intense sports or pregnancy.