Combat Arts Secret Weapon: Nutrients (Vitamins & Minerals)

Martial arts training can be intense, those training may experience bruises, sprains, strains, and even broken bones. Hitting boards, bags, and bodies repeatedly develops callouses, and in some cases, may eventually cause arthritis. Supplements can help reduce injury and increase rates of healing, if taken correctly.

Here are a few definitions to keep in mind as you read this article:

In the table of contents below, the titles for each element are linked to its respective section. If a specific vitamin or mineral is of interest, click on the title, and you will be taken to that content immediately.

Vitamin A

A class of fat-soluble vitamins and provitamins (molecules easily converted by the body into usable vitamins) consisting of over 600 known carotenoids, they are often known as retinols, with beta-carotene as the best known and researched. Carotenoids are essential for eye health, aid in skin and other basic metabolic processes. They are also required for strengthening bones and muscles during training. Carotenoids make up the yellow and orange pigments found in fruits and vegetables, and were first discovered in the carrot.

High levels of exercise increase the need for vitamin A. The rods in the eyes cannot function without adequate doses of vitamin A. The peripheral and night vision relies heavily on this vitamin. This makes vitamin A an important essential vitamin for all martial artists and combat sports fighters.

Vitamin A from food has been shown to be more effective than supplementation. It is more easily utilized and more fully absorbed by the body, and any naturally occurring vitamin will be absorbed better than an artificial vitamin. Also, too much vitamin A can create health risks and problems, so ensuring plenty of vitamin A from naturally occurring sources such as carrots will fulfill physical requirements with fewer risks.

The best sources are liver, eggs, and muscle meat. Eating 1 oz of liver, 2 eggs, and 1 serving of yellow vegetables will yield an average intake of 15,000 IU or 5,000 mcg RE. You must consume fat with vitamin A in order to optimize absorption. Below are some important vitamin A facts:

Toxicity is difficult to induce from diet alone. It would require consuming 8oz of liver daily, or more than 8oz of juiced yellow or orange vegetables daily, to  cause toxicity.

Warning: Daily use of beta-carotene alone may cause blindness and increase liver and pancreas problems. Do not take this as a supplement if you have liver problems, diabetes, or thyroid problems.

B Vitamins

Thiamin (B1)

All B vitamins are essential for optimal brain, nerve, and body health. All B vitamins are water soluble, meaning the body needs more daily for optimal health, and any excess will be excreted in urine. B vitamins work synergistically, which means they work together, so it is vitally important to take them all together simultaneously in proper amounts in relation to each other. B vitamins are depleted through exercise and training.

This vitamin is vital to the nervous system, required for the production of acetylcholine and a crucial part of the metabolism of nucleic acids (part of DNA and RNA synthesis) and NADPH (part of the energy production. It aids in the development of the myelin sheath around nerves that protect against damage. Deficiency in B1 has connections to the onset of dementia.  

Thiamin is necessary for  circulation and carbohydrate metabolism. It aids in the coordination of all muscles, but especially the organ muscles surrounding the stomach, intestine, and diaphragm. Deficiency leads to reduced energy, fatigue, and slow reflexes, not something a fighter can afford during, a high impact training session or a tournament.

Vitamin B1 aids in detoxification and can help remove waste products from the muscles and blood. That makes it highly important for the fighter recovering from brutal training or events. It is one of the cofactors in the metabolism of ethanol. As a side note, intake at 10 to 15 mg per day in the summer may deter mosquitos and other biting insects. Below are some important vitamin B1 facts:

Warning: B1 and all B vitamins are typically safe outside of excessive supplementation.

Riboflavin (B12)

This vitamin is associated with energy production which is essential for the martial artist. Vitamin B2 is part of a metaboliccycle and multiple vitamin metabolic functions. It aids in cell and antibody formation and respiration, metabolism, and the prevention of cataracts.

Together with vitamin A, it improves the mucous membranes of the digestive tract. The importance of this is vital, and cannot be underestimated. Without healthy mucous membranes, we cannot absorb nutrients, food,  or prevent illnesses.

Vitamin B2 is particularly helpful in the prevention of carpal tunnel syndrome, and it helps reduce danger of overuse injuries, which is ultimately important for the martial artists. Supplemental use helps treat and prevent cataracts and visual problems.

In particular with weight training and high impact sports, like Tai Kwon Do, B2 decreases the fatigue and stress injuries after a hard workout. High dose prescription treatment has been used for migraines with mixed success.

Using mixed B vitamins may help athletic performance and injury recovery. Be sure to use a supplement that has adequate amounts of all the B vitamins, as recommended in this guide. Below are some important vitamin B2 facts:

Warning: Some fats and sodium are required for proper absorption. Excessive consumption or supplementation of copper, zinc, caffeine, vitamin B3, vitamin C, or amino acids reduce bioavailability. Artificial sugars also block bioavailability.

Niacin, Nicotinic Acid, Niacinamide (B3)

Niacin’s importance in energy production comes from being the main component of NADH⁺ and NADPH, two of the top molecules of energy production. It aids in the metabolism of sugars, fats, and proteins. B3 is vital to sex as it helps regulate the production of estrogen and testosterone.

In the short term, B3 may provide an extra boost of energy when taken with a nutrient-rich meal. It increases the production of hydrochloric acid in the stomach and is a co-factor in the absorption of other nutrients. During stressful situations, like a competition, B3 can help reduce anxiety and headaches.

Clinically, niacin has been used to reduce arthritis symptoms, memory impairment, and depression. It has been shown to help reduce cholesterol, triglycerides, and fibrinogen levels.  Below are some important vitamin B3 facts:

Warning: Amounts over 500 mg per day taken daily could cause liver failure. People with diabetes, liver disease, gout, ulcers, or who may be pregnant should not take B3 supplementation due to increase in blood sugars. Supplementation may cause a reddening of the skin called a niacin flush. It is harmless and usually fades within 30 minutes. If symptoms last longer than 30 minutes, contact a physician.

Pantothenic Acid (B5)

A vital component of mitochondrial metabolism, B5 is part of coenzyme A, required to add an acetyl group to pyruvic acid in the Kreb’s cycle. Without this coenzyme, most energy production in the body stops. Learn why this is important to performance in our Strength and Conditioning article on Energy Systems.

Additionally, it helps in the production of neurotransmitters, antibodies, other vitamin utilization, and general metabolism. It can reduce mild stress and anxiety.

Higher doses are sometimes used in therapeutic doses after gastrointestinal surgery and heavy doses of antibiotics. It aids in the repopulation of gut bacteria. There is some evidence that it reduces teeth grinding at night. Below are some important vitamin B5 facts:

Warning: Destroyed in food by heat, acids (vinegar), and alkalis (baking soda).

Pyridoxine (B6)

B6 levels must remain at an optimal level in order to absorb protein supplements, protect the heart, allow adequate digestion, regulate hormones, and aid breathing.

A deficiency could cause indigestion and gas. For people with kidney stones, it may be useful in preventing oxalate stone formation.

For people with breathing problems, especially during high-intensity workouts, low-level pyridoxine supplementation may help reduce wheezing and asthma symptoms. For women, B6 will help reduce the symptoms of PMS and regulate the production of estrogen/progesterone.

Many martial arts practitioners use protein supplements. Without adequate intake of B6, this is pointless. The body self-regulates the absorption of protein and amino acids to the levels of B6 (and other nutrients). Low levels of B6 mean those expensive protein drinks are nothing more than flavored water. Below are some important vitamin B6 facts:

Warning: Requires adequate intake of zinc to be effective.

Biotin (B7)

Biotin is the B vitamin that allows all other B's to be properly absorbed by the body. Biotin also aids the body in removing lactic acid from muscles after exercise, making it quite essential for martial artists. We need biotin to regulate and absorb all other B vitamin; Although B7 is a water-soluble vitamin, we need it in order to metabolize and utilize fatty acids.

Its function in removing lactic acid from the muscles is part of the acetyl CoA carboxylation – necessary for energy production. Adequate intake of biotin will reduce muscle fatigue and soreness after training.

Fighters and martial artists  who consume raw eggs to build muscle need to be extremely careful not to become low on biotin since the avidin protein present in raw eggs blocks the absorption of biotin. This can lead to muscle fatigue and toxic lactic acid build-up that will make workouts less effective. 

Supplementing 100 mg of biotin per day may help prevent male hair loss. Below are some important vitamin B7 facts:

Warning: Alcohol and wheat block the absorption of biotin.

If you have taken antibiotics, supplement with probiotics to restore gut bacteria that allow biotin absorption.

Folic Acid, Folate (B9)

Folic acid is required for all rapidly dividing cells, such as when we have bruising or lesions from a strike. It also plays a significant role in blood cell formation.

For people with heart disease, folic acid regulates homocysteine, a marker of the risk of heart attack, atherosclerosis, and stroke. Optimal levels of folic acid reduce the risk of heart disease. Below are some important vitamin B9 facts:

Warning: Do not take more than 0.4 mg per day unless under the supervision of a doctor. Folic acid and folate are heat intolerant and will break down during cooking. Do not take during cancer, except by the direction of your doctor. Do not take if you experience seizures.

Cyanocobalamin (B12)

This is one of the most commonly discussed vitamins, and also one of the least likely to need supplementation. Unless you are a strict vegan, you most likely are getting enough B12 from your diet.

B12 is required to metabolize folic acid. In the brain, it helps regulate neurotransmitter production, and deficiency may cause mood disorders.  In the blood, it controls the formation of red blood cells, and a lack causes anemia.

In people who eat meat and dairy, deficiency is only found in those lacking an intrinsic factor for absorption. Lacking this enzyme means B12 cannot be absorbed and must be taken sublingually. However, it is rare to have this issue.

Protein powders, energy supplements, and vitamins used by MMA and UFC fighters for increased energy that contain B12 are a waste of money. This form of cobalamin is inadequate for our systems. Below are some important vitamin B12 facts:

Warning: Stomach acid suppression medication may cause a deficiency.

Orotic Acid (B13)

Orotic Acid works synergistically to optimize metabolic health. Although not officially a proper vitamin, B13 works in conjunction with calcium, magnesium, and potassium to facilitate active transport and increase bioavailability. It is an essential component for fixing magnesium in cells and maintaining the proper balance of electrolytes.

For people with heart problems, especially for older practitioners of MMA, Muay Thai, Tae Kwon Do, and other demanding martial arts, this vitamin may help maintain proper heart rhythm, protecting the heart from excessive response to stress and increasing pliability of arteries and blood vessels. It will help reduce the chances of a heart attack and aneurism. Below are some important vitamin B13 facts:

Warning: None

Pangamic Acid (B15)

B15 supplementation is most noted for its use in Russian athletes to reduce the build-up of lactic acid in muscles and increase oxygenation of tissue. Below are some important vitamin B15 facts:

Warning: None

Laetrile, Amygdalin (B17)

Discovered in apricot kernels, this is another disputed vitamin. It was first used as a cancer treatment which is now banned in the US, but used successfully to treat cancer in Mexico and Asia.

Concerns arise from its higher than average cyanide levels, half of the bioactive component of the vitamin. Cancer cells lack the enzyme rhodanese that inactivates cyanide molecules but instead have beta-glucosidase that releases the cyanide. This combination makes amygdalin highly reactive to cancer cells, but nearly harmless to healthy cells. Below are some important vitamin B17 facts:

Warning:  Contains high levels of cyanide.

Vitamin C, Ascorbic Acid

Humans cannot synthesize vitamin C on their own. Therefore, we must ingest all of it. Fortunately, it’s easy to get this nutrient in our food. It’s one of the most potent antioxidants in our systems and is part of nearly all energy and healing functions in our bodies. In particular, it aids in the formation of collagen, connective tissues, and wound repair. Without adequate levels of vitamin C, bruises and lacerations heal slowly, and blood clots may develop more often.

It’s best to take Vitamin C in multiple does of 250 mg or less throughout the day.  The body can only absorb that amount over the course of approximately an hour. The rest is expelled. Below are some important vitamin C facts:

Warning: Heat and light destroy vitamin C. It is only found in fresh foods. People with hemochromatosis should not take more than 1,000 mg of vitamin C. Pregnant women should not take more than 5,000 mg per day. Taking with aspirin may cause stomach ulcers.

Vitamin D, Calciferol

This secosteroid closely resembles our hormones. We can obtain 100% of this vitamin from the sun, meaning supplementation needs to happen only when a person avoids the sun or uses sunblock. Supplemental forms of D2 (harmful) and D3 (synthetic, but safe) get added to our food supplies. About 10 minutes of sun exposure to 25% of the skin produces approximately 10 mcg.

The primary function of vitamin D regulates the absorption of calcium and phosphorus from the intestine.  It also helps improve immune function.

In Karate and Tang So Do, where board breaking is common, a prolonged vitamin D deficiency may cause bones to break when striking a board. In kickboxing, broken legs occur more frequently in people who work in office buildings and do not supplement D.

You will also need to supplement calcium and magnesium with vitamin D. Calcium is required for absorption and magnesium is required for utilization in the intestine. 

In the early 1900s, mega-doses of vitamin D were used to fight tuberculosis. Below are some important vitamin D facts:

Warning: The main vitamin D found in dairy is the chemical D2, which has been linked to atherosclerosis and heart attacks.

Vitamin E

This is a class of eight different vitamins, often called tocopherols and tocotrienol. To use them, our gut must produce bile acids and the vitamin and bile interact. Only then can we absorb this potent antioxidant. People taking stomach acid or bile reducing medications may lack the necessary bile acids to absorb supplemental vitamin E.

The primary role of vitamin E protects the body from oxidative damage to fatty acids . This includes all of our cells, and in particular, the heart, arteries, and veins. It prevents the oxidation of cholesterol, helping to avoid plaque build-up. It works closely with vitamin A and vitamin C, both protecting them and being protected by them. 

It may be useful in reducing scarring from wounds. Supplementation may decrease leg cramps, especially from strike injuries, like those from leg sweeps in kung fu.

Warning: Do not take with anticoagulant medications.

Vitamin K

Having sufficient amounts of this vitamin reduces bruising and broken bones. Below are some important vitamin K facts:

Warning: Supplementation of vitamin K may cause uncontrolled bleeding. Supplementation of vitamin K may cause hemolytic anemia.

Accessory Vitamins (F, L, P, U & S)

Vitamin F – Fatty Acids

Comprised of the saturated and unsaturated (omega-3, omega-6, etc.) fats, the essential fatty acids are long-chain lipids that we cannot manufacture ourselves. There are hundreds of various molecules within this category.

They are naturally found in muscle and organ meats, natural fats, and in limited quantities in vegetables and fruits. They are highly susceptible to degradation from heat and oxygen, making them unsuitable for packaged and processed foods.

Before processed foods, the average diet contained enough fats in the right balance to meet all needs. Only in cases of starvation or high grain diets did people become deficient. During the processing of food, and the introduction of hydrolyzed fats, the natural fats were replaced with trans-fat. This increased heart disease exponentially.

Moving back to a more natural diet that contains butter, lard, olive oil, and natural fats of ethically raised meats gives us the necessary fats. More on this topic can be read about in the Fats and Lipids article.

Vitamin L

Known as the Love vitamin, it really isn’t something you can supplement. We get it by favorable contact. Before you write this section off, there is science to back up this essential need.

Although not a chemical, it affects all chemicals. Especially in the brain, Vitamin L changes brain chemistry almost instantly. Serotonin and dopamine levels balance when daily doses of positive touch are established, and disbalance occurs when deprived. People deprived of positive touch develop depression and anxiety more often.

Affection and touch are vital to development, and studies show that affection can help create positive mental and physical self-image to create healthy and stable adults.

There is no toxicity, only deficiency of this vitamin. It can be sourced from any person or animal that is happy to see you.

Vitamin P – Bioflavonoids

Most of these are found in vegetables, herbs, and spices. Many of the superfoods and miracle herbs base their designation on the inclusion of the flavonoids. Cooking and preserving destroy most of these nutrients.

One of the best known for pain reduction is bromelain. It reduces inflammation and speed injury healing. It is found primarily in raw pineapple. Quercetin is known to help reduce asthma symptoms.

Vitamin U & S - Methylmethionine

This is a methylated version of the amino acid methionine. It has found great success in treating stomach and digestive problems. Found primarily in cabbage juice, it technically isn’t a vitamin by definition.

Studies have found it reduces injury to mucous membranes, aid nutrient absorption, stimulates stomach acid, feeds positive gut bacteria, and reduces the pain of ulcers and irritation in the stomach almost immediately.

You won’t find this in supplemental form, unfortunately. We recommend using fermented cabbage (kimchi or sauerkraut) to get your dose.

This supplement gets added to many energy products and supplements. Required by the brain in high amounts, the conversion to acetylcholine determines the brain’s level of performance. It is one of the only vitamins to cross the blood-brain barrier to be involved with direct brain function. It has shown promise in treating neurodegenerative diseases, such as Parkinson’s and Alzheimer’s. 

Choline

Choline aids the metabolism of fats and becomes deficient in low-carb diets that do not incorporate at least half of the daily intake from fruits and vegetables. Therapeutic supplementation has been shown to reduce atherosclerosis, high blood pressure, and some cholesterol levels. It may help lower homocysteine, which lowers cholesterol build-up.

Choline is an energy and memory booster, and for grueling events and weekends extra choline supplementation helps to retain the material better and have the energy to last the entire weekend. Below are some important vitamin Choline facts:

Warning: The top source for supplementation, soy, particularly GMO soy, is linked to many types of cancer and hormonal problems. Organic soy is recommended when eating or supplementing soy products. Use of phosphatidylcholine is recommended.

Inositol

Inositol is vital for brain health and cell regeneration, and thus essential for martial artists. Vital for hair growth, inositol reduces cholesterol levels and promotes calm sensations. It helps prevent atherosclerosis, constipation, irritability, mood swings, and skin problems. 

Therapeutic doses may help in the treatment of depression, OCD, and anxiety. Used in conjunction with choline, it can aid the repair and regrowth of nerve cells in the brain, reversing the damage done by drugs, sugar, and degenerative diseases. Below are some important vitamin Inositol facts:

Warning: Must be taken with a choline supplement.

Para-aminobenzoic acid (PABA)

PABA primarily aids in the utilization of amino acids in protein production and red blood cells.  It is used as a support vitamin in the gut by probiotic bacteria and by the skin and hair for strength.   Adequate levels in the diet aids in reducing skin cancer. 

If you experience bruising or cuts from your practice, as many Russian Sanbo fighters do, PABA supplementation may help reduce healing time. PABA is found in many of the components of the various Dit Da Jow formulations. Below are some important vitamin PABA facts:

Warning: Take with folic acid and B vitamin complex. May cause digestive upset when taken with fat-soluble vitamins. High doses (8 g or more daily) of PABA can cause blood sugar to drop.

Minerals - Macro, Micro, Trace & Toxic

The body needs many minerals and they are called essential minerals. Essential minerals are typically divided up into major minerals (macrominerals) and trace minerals (microminerals). 

 The two groups of minerals are equally important, but trace minerals are needed in smaller amounts than major minerals. The amounts needed in the body are not an indication of their importance.

Learn more about the effects of vitamins and minerals on the National Institute of Health website.

Hopefully, this vitamin and mineral overview has provided the guidance needed to understand the importance of nutrient in designing a "Fighter’s Nutritional Blueprint: Creating a Combat Arts Ready." By blending scientific knowledge with martial discipline, this blueprint provides actionable strategies for peak performance.