Back-to-School - The Best Supplements & Nutrients for Your Student Athlete

For many, going back to school also means going back to playing sports!

Ensure your children and young adults get the nutrients they need to reduce the risk of injury while supporting strength and development throughout the athletic school year.

Succeed at sports with optimal nutrition!

Research-backed nutrients and botanical extracts that support sports performance include Ashwagandha, vitamin C, magnesium, zinc, bioflavonoids, and B vitamins.

Ashwagandha for Athletic Performance*

Ashwagandha is an adaptogenic herb and ergogenic aid safely prescribed in traditional systems of medicine for thousands of years. An ergogenic aid is a substance that boosts performance capacity and efficiency, exercise recovery, and the quality of athletic training. The part of the plant that is most commonly prescribed and beneficial is the root, which is why the best supplements contain Ashwagandha root extract.¹

Most studies on the benefits of Ashwagandha root extract have been performed with adult participants, including those of college age.^2,3 A recent systematic review and meta-analysis included thirteen placebo-controlled clinical trials that offered data sets from 615 healthy adults. The analysis confirmed that Ashwagandha supplementation is more effective than a placebo for improving physical performance in healthy adults.³

Researchers speculate one mechanism by which Ashwagandha supports optimal athletic performance is by promoting healthy sleep to stimulate exercise recovery.⁴ Evidence suggests Ashwagandha likely supports healthy sleep in children, according to Deshpande et al.²

Zinc Promotes Healthy Muscle Development & Function*

Zinc is required for optimal hormone production & function, protein synthesis, and cellular development. Supplementation with zinc and the optimal intake of dietary zinc are associated with greater muscle mass and strength in adults. One placebo-controlled study showed a clinically significant increase in strength after only 14 days of zinc supplementation.⁵

Additional research demonstrates zinc supplementation promotes growth in children with a growth disorder and is associated with increased lean body mass in children with growth failure. Age-appropriate zinc intake offers anti-inflammatory and antioxidant benefits in addition to promoting optimal testosterone levels and muscle development. Moreover, research shows low zinc levels impair the function of muscles.⁵

Bioflavonoids Boost Energy Levels, Cardiorespiratory Fitness, and Mitochondrial Function!*

Overall, clinical studies suggest bioflavonoids increase average power by 2.3% to 5%, maximum speed by 3.2%, peak power by 3.7%, and total energy by 2.6% without increasing the maximum heart rate (HR). A clinical trial with adult participants determined supplementation with a citrus bioflavonoid complex for up to 8 weeks improved anaerobic capacity and peak power during high-intensity exercise in moderately trained individuals.⁶

Another clinical study showed increased maximal power output, average power, and total power output during high-intensity exercise without inducing more fatigue with bioflavonoid supplementation.⁶

Research shows the administration of citrus bioflavonoids improves vascular function by reducing inflammation and stimulating nitric oxide production. Increased nitric oxide production is associated with the dilation of blood vessels, which then causes a reduction in blood pressure and an increase in blood flow to active muscles. The increased blood flow clears fatigue-related metabolites and delivers critical nutrients and oxygen to the muscles.^6,7

Furthermore, bioflavonoids may exert other intracellular effects that induce the production of new mitochondria and support mitochondrial function to maintain a high energy level.⁷ According to the latest research, age-appropriate amounts of bioflavonoids could be included in a healthy diet and supplement protocol to support and maximize athletic performance.*

Vitamin C Supports Healthy Bones*

Research shows children who fracture a limb, such as a leg or an arm, have lower vitamin C levels in general.⁸ A severe deficiency of vitamin C is known as scurvy, and scurvy is also associated with an increase in fractures and bone loss. Overall, a meta-analysis determined those who consume the most vitamin C experience a 34% reduction in the risk of a hip fracture compared to those who consume the least vitamin C.⁹

In a process known as bone remodeling, osteoclasts break bone down while osteoblasts build bone.¹⁰ Vitamin C influences bone metabolism by inhibiting osteoclast activity through its antioxidant effects and increasing type 1 collagen synthesis by osteoblasts.⁹ Protect bone health in your student athlete by ensuring adequate consumption of vitamin C daily.*

Magnesium Powers Energy Production, Cardiorespiratory Function & Healthy Joints*

Magnesium plays a predominant role in the production and utilization of adenosine triphosphate (ATP) in the body. ATP is cellular energy. Every molecule of ATP must bind to magnesium to convert into its biologically functional form, which is a Magnesium-ATP (Mg-ATP) complex. In the mitochondria, the Mg-ATP complexes export the mitochondrial ATP from the mitochondria into the cell, so the ATP can be used as energy to fuel athletic performance.¹¹

A study of physically active college students found that endurance significantly increased after magnesium supplementation. A randomized controlled trial that included 26 untrained young adults demonstrated seven weeks of magnesium supplementation significantly improved muscle strength compared with a placebo. Higher magnesium intakes are associated with lower oxygen needs and better cardiorespiratory function during aerobic exercise.¹¹

Research also shows magnesium supports healthy joints. Magnesium supports healthy joints by:

• Extending the lifespan of the cells that produce new and healthy cartilage
• Strengthening bones
• Inhibiting the destruction of cartilage
• Supporting healthy cellular function and cellular energy production
• Boosting the formation of new cartilage
• Modulating a healthy gut microbiome
• Slowing down cellular aging
• Reducing the production of inflammatory cytokines and neurotransmitters^12,13

Keep your student athlete full of energy and health with age-appropriate, optimal daily magnesium consumption!*

B Vitamins Boost Mitochondrial Function and Energy Levels*

All the B vitamins are involved in and work synergistically to power the energy-production system within mitochondria. An adequate supply of each B vitamin is required for the optimal production of ATP, and even a minor deficiency in any one of the B vitamins could limit ATP production and utilization.¹⁴

A dose of thiamine (vitamin B1) was administered to sixteen young athletes for three days in a clinical trial. Results showed the thiamine supplementation increased blood thiamine levels and significantly decreased fatigue after a cycling exercise.¹¹

Another study included thirty-two adults who participated in an ultramarathon. The participants were given either 100mg of riboflavin (vitamin B2) or a placebo shortly before the beginning of the race and again once they had completed just over half the marathon.¹¹

Muscle pain ratings during and immediately after the race were significantly lower in the athletes who received vitamin B2. And, when performance on 400-minute runs was measured three and five days after the ultramarathon, times were significantly faster for those who took the riboflavin. This evidence suggests that B vitamin supplementation may have a beneficial effect on fatigue, recovery, and available ATP levels in athletes.¹¹

Keep your sporty student healthy and strong this school year via the optimal intake of nutrients and botanical extracts known to support athletic performance. Always consult with a healthcare professional before beginning a new supplement routine.

InterPlexus Supplements that Support Energy Production & Sports Performance*

Adapt is an adrenal support supplement designed to maintain a healthy and balanced response to stress and foster optimal athletic performance while adapting to campus life.*

B-KalmPlexus is a vitamin B complex supplement that also offers magnesium, Ashwagandha, and phosphatidylserine to support a healthy stress response, optimal fitness, and sustained energy levels while away at college.*

Magnesium³ supplement is formulated with three forms of magnesium for the best absorption and maximum bioavailability. Magnesium³ supports healthy cardiovascular, musculoskeletal, endocrine, neurological, and metabolic function for back-to-college sports.*

Flavo PlexC is a potent blend of vitamin C and organic plant extracts, including Ashwagandha, that supports optimal adrenal function, athletic performance, and emotional well-being while on campus.*

Zinc Plus is a unique supplement that offers highly bioavailable zinc ascorbate and an organic citrus bioflavonoid complex to support optimal athletic performance and a healthy immune system when going back to school.*

Always consult with a healthcare professional before beginning a new supplement regimen, especially if you take medications or have underlying health conditions.

References:

1. Shenoy S, Chaskar U, Sandhu JS, Paadhi MM. Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclists. J Ayurveda Integr Med. 2012;3(4):209-214. doi:10.4103/0975-9476.104444
2. Deshpande SN, Simkin DR. Complementary and Integrative Approaches to Sleep Disorders in Children. Child Adolesc Psychiatr Clin N Am. 2023;32(2):243-272. doi:10.1016/j.chc.2022.08.008
3. Bonilla DA, Moreno Y, Gho C, et al. Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. J Funct Morphol Kinesiol. 2021;6(1):20. doi:10.3390/jfmk6010020
4. O'Connor E, Mündel T, Barnes MJ. Nutritional Compounds to Improve Post-Exercise Recovery. Nutrients. 2022;14(23):5069. doi:10.3390/nu14235069
5. Valenzuela PL, Morales JS, Emanuele E, et al. Supplements with purported effects on muscle mass and strength. Eur J Nutr. 2019;58(8):2983-3008. doi:10.1007/s00394-018-1882-z
6. van Iersel LE, Stevens YR, Conchillo JM, et al. The effect of citrus flavonoid extract supplementation on anaerobic capacity in moderately trained athletes: a randomized controlled trial. J Int Soc Sports Nutr. 2021;18(1):2. doi:10.1186/s12970-020-00399-w
7. Overdevest E, Wouters JA, Wolfs KHM, et al. Citrus Flavonoid Supplementation Improves Exercise Performance in Trained Athletes. J Sports Sci Med. 2018;17(1):24-30.
8. Ding Y, Wang C, Yu J, et al. Low levels of serum vitamin C in children with limb fractures: a case-control study. Front Pediatr. 2023;11:1226508. doi:10.3389/fped.2023.1226508
9. Rizzoli R, Biver E, Brennan-Speranza TC. Nutritional intake and bone health. Lancet Diabetes Endocrinol. 2021;9(9):606-621. doi:10.1016/S2213-8587(21)00119-4
10. Pasco JA, Henry MJ, Wilkinson LK, et al. Antioxidant vitamin supplements and markers of bone turnover in a community sample of nonsmoking women. J Womens Health (Larchmt). 2006;15(3):295-300. doi:10.1089/jwh.2006.15.295
11. Tardy AL, Pouteau E, Marquez D, et al. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020;12(1):228. doi:10.3390/nu12010228
12. Kuang X, Chiou J, Lo K, Wen C. Magnesium in joint health and osteoarthritis. Nutr Res. 2021;90:24-35. doi:10.1016/j.nutres.2021.03.002
13. Li G, Cheng T, Yu X. The Impact of Trace Elements on Osteoarthritis. Front Med (Lausanne). 2021;8:771297. doi:10.3389/fmed.2021.771297
14. Janssen JJE, Grefte S, Keijer J, de Boer VCJ. Mito-Nuclear Communication by Mitochondrial Metabolites and Its Regulation by B-Vitamins. Front Physiol. 2019;10:78. doi:10.3389/fphys.2019.00078