Essential Nutritional Supplements
Importance of Micronutrients
Micronutrients, such as vitamins and minerals, are essential for nearly all metabolic and developmental processes in the body.
They help ensure nutritional adequacy and prevent ‘hidden hunger’ – nutritional deficiencies that occur when people consume adequate calories but inadequate micronutrients. (Ward, 2014), (Ward, 2014)
Dietary Reference Intakes (DRIs)
The US Food and Nutrition Board of the Institute of Medicine has defined Dietary Reference Intakes (DRIs) for 29 vitamins and minerals. These include Recommended Dietary Allowances (RDAs) and Adequate Intakes (AIs) that specify the recommended daily intake levels for optimal health. (Ward, 2014)
Nutritional Gaps in the General Population
Persistent or periodic nutritional gaps are common in the general population, even in populations with bountiful food supplies. This is because the typical diet often falls short of providing adequate amounts of certain micronutrients, such as:
- Potassium
- Fiber
- Calcium
- Vitamin D
- Folic acid
- Iron
- Vitamin B12
(Ward, 2014), (Ward, 2014)
Role of Multivitamin and Mineral (MVM) Supplements
MVM supplements can help fill these nutritional gaps by providing adequate amounts of vitamins and minerals that may be lacking in the typical diet. They are particularly useful for:
- Preventing conditions like anemia, neural tube defects, and osteoporosis
- Potentially providing benefits for cancer prevention, cataract prevention, and cognitive performance
However, MVMs should not be seen as a substitute for a balanced, nutrient-rich diet, but rather as a complement to it. (Ward, 2014), (Ward, 2014)
Defining Multivitamin and Mineral (MVM) Supplements
There is no standardized or regulatory definition for MVM supplements. They can range widely in composition, from products containing a small number of vitamins and minerals to those containing many more, and in varying doses.
The US National Institutes of Health has defined MVMs as supplements that consist of 3 or more micronutrients at doses less than the Tolerable Upper Level (UL) and are free of herbs, hormones, or drugs. (Ward, 2014), (Ward, 2014)
Specific Essential Nutritional Supplements
In addition to general MVM supplements, there are several specific nutritional supplements that can be beneficial for health and performance:
Creatine
Creatine monohydrate is a popular supplement that can enhance high-intensity exercise performance and increase muscle mass and strength. It works by increasing the availability of phosphocreatine, a key energy source for muscle contraction. (Forbes et al., 2020)
Caffeine
Caffeine is a stimulant that can improve endurance performance, power output, and cognitive function. It works by blocking adenosine receptors in the brain, leading to increased alertness and focus. (Forbes et al., 2020)
Nitrates
Nitrate supplements, such as those derived from beetroot juice, can enhance nitric oxide production and improve blood flow, leading to improved exercise performance and cardiovascular health. (Forbes et al., 2020)
Sodium Bicarbonate
Sodium bicarbonate (baking soda) can help buffer the acidity produced during high-intensity exercise, delaying the onset of fatigue. It has been shown to improve performance in various anaerobic activities. (Forbes et al., 2020)
Beta-Alanine
Beta-alanine is a precursor to carnosine, which can help buffer the acidity in muscles during exercise. It has been shown to improve exercise capacity and performance, particularly in high-intensity activities. (Forbes et al., 2020)
Protein and Amino Acids
Protein and essential amino acid supplements can help support muscle protein synthesis and recovery, particularly in the context of high-intensity exercise. However, the evidence for their ability to augment HIIT adaptations is currently limited. (Forbes et al., 2020)
Carbohydrate Availability
Manipulating carbohydrate availability, such as training in a fasted state or with low carbohydrate intake, can enhance the upregulation of mitochondrial enzymes. However, this does not necessarily translate to improved performance, and a periodized approach may be more beneficial. (Forbes et al., 2020)
Considerations and Limitations
While many of these supplements show promise for enhancing HIIT adaptations and performance, the evidence is still limited, particularly for longer-term studies. Additionally, potential sex differences suggest the need for future research to examine sex-specific nutritional strategies. (Forbes et al., 2020)
