Complete Nutrition Guide: Unlocking the Power of Vitamins, Minerals, and Essential Nutrients for Optimal Health and Athletic Performance

Need an essential guide to vitamins, minerals, and nutrients? This will help our athletes, stunt performers, and students stay at their best—or understand why they may not be performing at their peak.
Whether you're an aspiring stunt performer, a dedicated athlete, or someone simply aiming to improve your health, understanding nutrition is crucial for optimal physical and mental performance.

Why Nutrition Matters for Stunt Performers
Athletes and stunt performers are the same thing - we push our bodies to extreme limits, demanding incredible feats of strength, agility, and endurance. This intense activity increases the body’s requirement for essential nutrients. Nutrient deficiencies or imbalances can lead to physical fatigue, decreased performance, slower recovery times, and even injuries.

Ensuring a well-rounded, nutrient-rich diet helps the body maintain peak condition, allowing athletes to perform at their best and recover more efficiently. In this guide, we'll explore the role of essential vitamins, minerals, and nutrients—what they do, how they affect the body when deficient, and the best food sources to support your health.

How to Use This Guide
If you're experiencing any specific symptoms or noticing a dip in your performance, search this guide for symptoms, vitamins, or minerals. You can use this resource to quickly identify possible deficiencies and adjust your diet or seek further advice from a professional.

Understanding Essential Nutrients: Vitamins and Minerals
Here’s a breakdown of each essential nutrient, its function in the body, what happens when levels are too low, and where you can find it in your diet.

Vitamins

1. Vitamin A
   • Use: Supports vision, immune function, and cell growth.
   • Deficiency symptoms: Night blindness, dry skin, frequent infections.
   • Rich food sources: Liver, sweet potatoes, carrots, spinach, and kale.
2. Vitamin B1 (Thiamine)
   • Use: Helps in energy production and nervous system function.
   • Deficiency symptoms: Fatigue, muscle weakness, and beriberi.
   • Rich food sources: Whole grains, legumes, pork, and sunflower seeds.
3. Vitamin B2 (Riboflavin)
   • Use: Supports energy production and antioxidant protection.
   • Deficiency symptoms: Cracked lips, skin disorders, and sensitivity to light.
   • Rich food sources: Dairy products, eggs, almonds, leafy greens.
4. Vitamin B3 (Niacin)
   • Use: Aids in energy production and promotes healthy skin and nerve function.
   • Deficiency symptoms: Fatigue, skin issues, pellagra.
   • Rich food sources: Meat, poultry, fish, whole grains, peanuts.
5. Vitamin B5 (Pantothenic Acid)
   • Use: Energy metabolism and hormone production.
   • Deficiency symptoms: Fatigue, irritability, muscle cramps.
   • Rich food sources: Chicken, beef, whole grains, avocados.
6. Vitamin B6 (Pyridoxine)
   • Use: Amino acid metabolism, neurotransmitter synthesis.
   • Deficiency symptoms: Anemia, depression, skin disorders.
   • Rich food sources: Fish, poultry, potatoes, bananas.
7. Vitamin B7 (Biotin)
   • Use: Metabolism of carbohydrates, fats, and proteins.
   • Deficiency symptoms: Hair loss, brittle nails, skin rashes.
   • Rich food sources: Eggs, nuts, seeds, salmon.
8. Vitamin B9 (Folate)
   • Use: DNA synthesis and cell division.
   • Deficiency symptoms: Anemia, birth defects, elevated homocysteine levels.
   • Rich food sources: Leafy greens, legumes, fortified cereals.
9. Vitamin B12 (Cobalamin)
   • Use: Supports red blood cell formation and nervous system function.
   • Deficiency symptoms: Fatigue, anemia, neurological issues.
   • Rich food sources: Animal products like meat, poultry, fish, dairy.
10. Vitamin C (Ascorbic Acid)
    • Use: Antioxidant, collagen synthesis, and immune function.
    • Deficiency symptoms: Scurvy, fatigue, poor wound healing.
    • Rich food sources: Citrus fruits, strawberries, kiwi, bell peppers.
11. Vitamin D
    • Use: Calcium absorption, bone health, and immune function.
    • Deficiency symptoms: Osteomalacia, rickets, weak immune system.
    • Rich food sources: Fatty fish, fortified dairy, sunlight exposure.
12. Vitamin E
    • Use: Antioxidant, supports immune function.
    • Deficiency symptoms: Muscle weakness, immune impairments.
    • Rich food sources: Nuts, seeds, vegetable oils, leafy greens.
13. Vitamin K
    • Use: Blood clotting and bone health.
    • Deficiency symptoms: Excessive bleeding, weakened bones.
    • Rich food sources: Leafy greens, broccoli, vegetable oils.

Minerals

1. Calcium
   • Use: Bone health, muscle function, nerve transmission.
   • Deficiency symptoms: Osteoporosis, muscle cramps.
   • Rich food sources: Dairy, leafy greens, fortified plant-based milk.
2. Phosphorus
   • Use: Bone formation, energy production.
   • Deficiency symptoms: Weak bones, joint pain.
   • Rich food sources: Meat, fish, whole grains.
3. Magnesium
   • Use: Muscle and nerve function, energy production.
   • Deficiency symptoms: Muscle cramps, fatigue, irregular heartbeat.
   • Rich food sources: Nuts, seeds, leafy greens, whole grains.
4. Potassium
   • Use: Fluid balance, nerve function, muscle contractions.
   • Deficiency symptoms: Weakness, cramps, irregular heartbeat.
   • Rich food sources: Bananas, tomatoes, potatoes, avocados.
5. Sodium
   • Use: Fluid balance, muscle function.
   • Deficiency symptoms: Muscle cramps, dizziness.
   • Rich food sources: Salt, processed foods.
6. Iron
   • Use: Oxygen transport, energy production.
   • Deficiency symptoms: Anemia, fatigue, weakened immune function.
   • Rich food sources: Red meat, poultry, legumes.
7. Zinc
   • Use: Immune function, wound healing.
   • Deficiency symptoms: Slow wound healing, impaired immunity.
   • Rich food sources: Oysters, red meat, poultry, legumes.

Omega Fatty Acids and Other Nutrients

1. Omega-3 Fatty Acids (EPA and DHA)
   • Use: Brain function, heart health.
   • Deficiency symptoms: Dry skin, poor memory, mood imbalances.
   • Rich food sources: Fatty fish, algae, flaxseeds, walnuts.
2. Water
   • Use: Hydration, digestion, and temperature regulation.
   • Deficiency symptoms: Dehydration, dizziness, fatigue.
   • Rich food sources: Water, fruits, vegetables, beverages.

Remember: A Well-Balanced Diet is the Key
​This guide is a tool to help you recognize potential deficiencies, but it's not a substitute for professional medical advice. Always consult a healthcare professional for personalized recommendations based on your specific needs.