Table 1.

Dietary Difference Intake and Top Sources of Vitamins and Minerals.

Type of Micronutrient	DRI	Top Rich Food Sources	Role in Exercise Performance	Deficiency Effect on Performance
Vitamin A	900 µg for males 700 µg for females [9]	Beef liver Sweet potato Carrot [10]	Protects cells from free radicals’ damage produced during exercise, lowering aches and fatigue. Improves response time and muscle recovery, as it supports protein synthesis, which is a necessity for muscle growth and recovery. Protects against injuries by increasing healing times and promoting the formation of healthy connective tissues [11]	Vitamin A has an oxidation potency which protects athletes against induced and intense exercise free radicals, contributes to the elimination of ROS, and prevents muscle damage and the onset of diseases, despite the higher demand for vitamin A in athletes. Its deficiency is not directly linked to performance impairment, unlike other micronutrients such as iron and others [12].
Vitamin E	15 µg [13]	Sunflower seeds Almonds Cereals ready to eat, RALSTON [14]	Protects body from oxidative stress. Increases the body’s natural immunity and promotes recovery [14] Improves blood flow and increases cardiovascular functions [13]	Decreased performance, recovery, immunity, and blood flow [15]
Vitamin D	1500–2200 IU [16]	Brown mushrooms oily fish, such as salmon, sardines, and cod liver oil [17]	It attenuates inflammation, myopathy, and pain while boosting muscle protein synthesis, ATP percentage, and jump height. Strength, speed, exercise capability, and physical endurance. Musculoskeletal strain avoidance and recovery [18]	Deficient vitamin D concentration seemed to have an unpleasant influence on muscle power, strength, and stamina and elevated musculoskeletal damage, including stress fracture and other injuries impacting inflammation and severe muscle injuries occurring post-intensive exercises [17]
Vitamin K	120 µg for males 90 µg for females [9]	Kale Spinach Parsley [19]	Vitamin k implies its anabolic influence on the bone turnover in several parts including, the regulation of specific gene transcription in osteoblasts, osteoblast differentiation initiation, and activating the bone-associated vitamin k-dependent proteins which play critical roles in the mineralization of the bone matrix and activating vitamin k-dependent proteins, which has an important role in extracellular bone matrix mineralization [19]	Insufficient consumption of vitamin K may be associated with a raised fracture risk [19]
Thiamin (B1)	1.2 mg for males 1.1 mg for females [20]	Fortified breakfast cereals Bacon Sunflower seed [21]	Necessary for the metabolism of amino acids and carbohydrates for nucleic acid precursors development, myelin, and neurotransmitters [21]	Increased oxidative stress [22]
Riboflavin (B2)	1.3 mg for males 1.1 mg for females [23]	Dairy products, meat, egg [21]		Does not have an effect on athletic performance [21]
Niacin (B3)	16 mg for males 14 mg for females [10]	Whole grains, dairy products, milk, and meat [21]	Lowers lipid levels by increasing homocysteine levels [23] Reduces exercise capacity due to blunting fatty acid	May increases exercise capacity [9]
Pantothenic acid (B5)	5 mg [20]		Improves aerobic performance [3]	No proven benefit, so deficiency does not cause any effect [7]
Pyridoxine (B6)	1.3 mg [9]	Fish, beef liver, and other organ meats [24]	Increase muscular growth, strength, and aerobic capacity in the lactic acid and oxygen systems. Relaxing effect increased mental power [25]	No effect
Cyano-cobalamin (B12)	2.4 µg [20]	Fish, meat, poultry, eggs [26]	Essential for the synthesis of DNA and serotonin, required for protein and red blood cell production, enhances muscular mass and blood oxygen carrying capacity, and lessens anxiety [27]	May cause higher odds of anxiety [3]
Folic Acid	400 µg [20]	Dark green leafy vegetables, fruits, nuts, and beans [28]	Crucial for proper brain functioning and works in combination with vitamin b12 in forming red blood cells and supporting iron in performing properly [28]	Megaloblastic anemia, impairing red blood cells, tingling in hands and feet, tiredness, fatigue, weakness, loss of coordination, and weight loss [28]
Vitamin C	90 mg for males 75 mg for females [13]	Citrus fruits, tomatoes, green peppers, kiwifruit [25]	Antioxidant, wound healing and collagen production, boosts energy, and protects from illness and injury [25] Produces collagen, which strengthens joints and muscles [12]	May have a higher chance of getting sick and missing performances; increased wound repair time [13].
Iron (Fe)	8 mg for males [29] 18 mg for females	Lean meat and seafood, nuts, beans [30]	Iron is a key component in a variety of physiological functions that impact athletes’ physical performance. Due to the number of iron-dependent proteins and enzymes affecting energy production in mitochondria and the oxygen delivered to the muscles. Oxygen-carrying capacity and mitochondrial oxidative phosphorylation activity, which is determined by the hemoglobin mass, skeletal muscle, and maximal oxygen consumption [15]	Iron deficiency, whether combined with anemia or not, can lead to muscle impaired function and limited endurance capacity, which affect athletic performance and training adaptation negatively [31].
Calcium (Ca)	1500 mg [32,33]	Dairy products, sardines and salmon, kale, broccoli [34]	Since calcium ion could move through and out of a cell’s cytoplasm, it has an essential role in signaling for various process in the cell, including muscle contraction, exocytosis, proliferation of action potentials through cardiac muscle, and neurotransmitter release [35]	Calcium plays a crucial role in maintenance, growth regulating muscle contraction, normal blood clotting, and the conduction of nerve and bone tissue repair. The possibility of stress fracture and low bone-mineral density is elevated by low available levels of energy. In certain cases, such as female athletes, insufficient calcium intake combined with menstrual dysfunction increases the risk ratio [36]
Potassium (K)	3500 mg for males [36] 2500 mg for females	Dried fruits (raisins, apricots) Beans, lentils Potatoes [37]	Potassium is a major source of energy for athletes. It helps to reduce the amount of lactic acid stored in the muscles, which can lead to fatigue as well as maintain a healthy metabolism. Potassium is also involved in the breakdown of carbohydrates, which helps to keep energy levels high during intense physical activity [37]	Whole body and muscle fatigue such as inappropriate exercise performance could be the result of the acute depletion of the trans-sarcolemma k+ [36]
Magnesium (Mg)	400 mg for males 310 mg for females [38]	Whole grains and dark-green, leafy vegetables, dried beans, and legumes [39].	Magnesium (Mg) is an important mineral with an essential impact on the human body. It plays a crucial part in maintaining proper muscle functioning and energy metabolism; several studies assessed the relation between Mg status/supplementation and exercise performance and found a direct correlation between magnesium demand and raised levels of physical activity [38]	Athletes who are insufficient in magnesium levels are not protected from inflammatory reactions, which may increase the risk of hypertension, atherosclerosis, diabetes mellitus, osteoporosis, and cancer occurrence [39]
Zinc (Zn)	8 mg for males 11 mg for females [32]	Meat, fish, seafood [40]	Zinc has an advantageous effect on performance improvement by participating in muscle energy production, recruiting fast twitch muscle fibers and protein synthesis, which is necessary for physical performance [40]	Deficient zinc levels in athletes reduced endurance, led to a significant reduction in body weight, and latened fatigue with impaired endurance and osteoporosis risk [41]
Selenium (Se)	55 mg [42]	Brazil nuts, seafoods, and organ meats [43]	Selenium in glutathione peroxidase aids in allergies and inflammatory diseases elimination, defending the muscles and the cardiovascular system [43]	Insufficient Se levels may raise exercise-induced oxidative stress over time [44]
Manganese (Mn)	2.3 mg for males 1.8 mg for females [45]	Whole grains, oysters, mussels, nuts [46]	Mn is an essential nutrient necessary for energy metabolism and in antioxidant enzymes that protect cells from damage due to free radicals [46]	The deficiency of manganese was indicated as an etiological agent in joint diseases and hip abnormalities development [45]

Abbreviations: µg: microgram; DNA: deoxyribonucleic acid; IU: international unit; mg: milligram; ROS: reactive oxygen species.