Athletes and sports people who eat a well balanced diet should not require additional supplementation with vitamin and mineral preparations unless they have a specific deficiency.

For individuals eating a well balanced diet supplementation with one or more vitamins does not result in increased physical performance and it is generally accepted that vitamin and mineral supplement will only assist a competitor if they are deficient in that substance.

Taking additional vitamins or minerals above the recommended dietary allowance is positively discouraged by the British Olympic Association in their Position Statement and warns athletes that some preparations could also contain prohibited substances.

Excessive intakes of some vitamins and minerals above the recommended dietary allowance could have harmful side effects. A recent report of the Expert Group on Vitamins and Minerals (EVM), published by the Food Standards Agency April 2003, provides guidance and suggests safe Upper Levels for vitamins and minerals used in food supplements and fortified foods.

Natural foods contain a whole host of phytochemicals, As well as the vitamins and minerals, which have antioxidant properties and protect health.

Before reaching for the supplement bottle, why not try the following dietary tips to boost vitamin, and mineral intakes.

Ideas for increasing vitamin and mineral intakes

Aim for 5 Portions of Fruit, Vegetables or Salad each day
A typical day might include the following:-

Breakfast
Glass of fruit juice or piece of fresh fruit
Cereals and low fat milk

Lunch
Include a good helping of salad in your sandwich or baguette, or add a few cherry tomatoes to your lunch box. Include a piece of fresh fruit

Training snacks
Carry some prepared fresh fruit in a small food box or a sealed plastic bag to eat after training. Peeled orange segments or satsumas, chunks of melon, seedless grapes, and a banana are a really refreshing way to supply vitamins and antioxidants after a hard training session and great for refuelling.

Main meal
Quick and easy ways to include more vegetables and salad:-

• Cook some frozen peas, or broccoli to have with a with a ready meal
• Make a side salad, or tomato salad to eat with pasta or pizzas. Add extra vegetables to ready made pizzas before cooking
• Add sweetcorn and chopped peppers to tuna
• Put chunks of peppers, courgettes and onions into the oven to roast with chicken portions.

Energy, vitamins and minerals for breakfast

A bowl of fortified breakfast cereal, with semi-skimmed milk (125ml), a glass of fruit juice and 2 slices of toast with low fat spread and jam provides carbohydrate along with significant amounts of vitamins and minerals.

Further information on vitamins and minerals:

• Calcium
• Iron

You can also obtain lots more ideas from the Performance Food publications.