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Increases calcium absorption, bone health, muscle function, and immune function. Recommended intake: 600-800 IU/day; athletes may need more, especially in winter or if insufficient sun exposure.

Important for nerve conduction, muscle contractions, and fluid balance. Recommended intake: 3.5-4.7 g/day; athletes may need more to replenish sweat losses.

Building blocks of protein, important for muscle repair and growth, can be used for energy. Some are essential and must be consumed in diet.

Supports muscle and nerve function, energy production, protein synthesis. Recommended intake: Men 400-420 mg/day, Women 310-320 mg/day; athletes may require more due to losses in sweat.

Repair and growth of tissues, enzyme and hormone production, energy source when carbohydrates are scarce. Recommended intake: 1.2-2.0 g/kg body weight per day for athletes.

Maintains fluid balance, nerve function, and muscle contractions. Recommended intake: 1.5-2.3 g/day; athletes who lose a lot of sweat may require more to avoid hyponatremia.

Helps regulate digestion, reduces disease risk, can aid in weight management. Recommended intake: 25-38 grams per day; athletes may require more to support digestive health.

Strengthens bones, involved in muscle function and nerve signaling. Recommended intake: 1,000-1,300 mg/day; athletes should ensure adequate intake to prevent bone loss, especially in sports with high incidence of stress fractures.

Supports immune system, wound healing, protein synthesis, and DNA production. Recommended intake: Men 11 mg/day, Women 8 mg/day; athletes may benefit from more to support recovery and immunity.

Energy source during low-intensity exercise, supports cell growth, helps in nutrient absorption. Recommended intake: 20-35% of total daily calories for athletes.

Protects against oxidative stress, supports immune function, reduces inflammation. Athletes may benefit from higher intake due to increased oxidative stress from exercise.

Important for collagen synthesis, antioxidant protection, immune function, and iron absorption. Recommended intake: 75 mg/day for women, 90 mg/day for men; athletes may require more for tissue repair and immune support.

Acts as an antioxidant, protects cell membranes, supports immune function. Recommended intake: 15 mg/day; athletes are advised to consume a diet rich in vitamin E to combat exercise-induced oxidative damage.

Maintains hydration, regulates body temperature, transports nutrients. Recommended intake: 3.7 liters/day for men and 2.7 liters/day for women; more for athletes depending on sweat loss.

Support immune function, energy production, and bone health. Recommended intake: varies by vitamin; athletes should meet or slightly exceed the RDA.

Important for energy metabolism, red blood cell production, and repair and growth of cells. Recommended intake: varies by specific B-vitamin; athletes with high energy expenditure may require more.

Reduces inflammation, supports brain health, may enhance recovery. Recommended intake: 1-2 grams per day for athletes, focused on EPA and DHA.

Essential for oxygen transport, energy production, immune function. Recommended intake: Men 8 mg/day, Women 18 mg/day; athletes, especially females or those in endurance sports, may need more to prevent anemia.

Involved in bone health, oxygen transport, and electrolyte balance. Recommended intake: varies by mineral; athletes need to ensure adequate levels, especially iron, calcium, and magnesium.