Health, fitness and the supplement aisle. An independent South African desk.
Vitamins and minerals · Answer
Most athletes who eat well need few vitamins and minerals from supplements. The ones with the strongest case, when a test or diet shows a gap, are iron, vitamin D, calcium and B12 for vegans. Omega-3, zinc and a multivitamin have narrower roles. In South Africa, test ferritin and vitamin D before buying, and treat magnesium as optional.
Food comes first. A supplement is justified when your diet, a blood test or a clinician identifies a gap. The AIS framework gives a useful ranking: Group A (strong evidence, used under protocols) includes the medical supplements iron, calcium, vitamin D, zinc and folate; Group B (emerging) includes multivitamins, fish oil, probiotics and vitamin C; Group C (not advocated) includes magnesium.
| Nutrient | Who is most at risk | Evidence level | What to do |
|---|---|---|---|
| Iron | Female and endurance runners, vegetarians, adolescents, blood donors | Strong, when deficient | Test ferritin and haemoglobin first (iron for runners) |
| Vitamin D | Indoor athletes, winter training, covered skin, darker skin, older athletes | Moderate, when low | 600 to 1 000 IU daily if you are in a risk group; test if concerned (how much to take) |
| Calcium | Athletes avoiding dairy or eating too little | AIS Group A medical supplement, when intake is low | Fix the diet first; use supplements under advice |
| Vitamin B12 | Vegans and vegetarians | Established for risk groups | Split small daily doses or 2 500 µg weekly (B12 for vegans) |
| Omega-3 (EPA and DHA) | Little oily fish, contact sport | Moderate | 250 mg to 2 g a day (how much) |
| Zinc | Vegans, restricted diets, heavy sweat losses | Weak, unless deficient | Test or review diet |
| Multivitamin | Energy-restricted or very restrictive diets | Weak | Optional insurance, not a performance aid |
| Magnesium | Low intake, diagnosed deficiency | Weak | Not routine |
Vitamins and minerals do not enhance performance in people who are already replete. Correcting a deficiency can restore performance, but you only know there is one by testing. Doing a blood panel (ferritin, haemoglobin, vitamin D, B12) once or twice a year in high-risk athletes is usually a better use of money than a shelf of tablets.
Contamination risk is lower for single-vitamin products than for multi-ingredient blends, but it is not zero. SAIDS applies strict liability and does not endorse any supplement. Batch-tested programmes such as Informed Sport are the strongest option for drug-tested athletes, and we did not verify them for the vitamin brands above. For school sport, be conservative: food first, and any supplement only on advice from a doctor or dietitian.
| Product | Size | Price (source, date) | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| Dis-Chem Gold Vitamin D3 1000 IU 60 tablets | 60 tablets | R160 (Dis-Chem Living Fit, 2026-10) | 60 | R2.67 | not stated |
| Dis-Chem Gold Iron High Strength 30 coated tablets | 30 tablets | R135 (Dis-Chem Living Fit, 2026-10) | 30 | R4.50 | not stated |
| Biolife Fish Oil 1000 mg 90 softgels | 90 softgels | R195 (Faithful to Nature, 2026-10) | 45 | R4.33 | not stated |
| Viridian High Five Multivitamin and Mineral 90 capsules | 90 capsules | R675 (Faithful to Nature, 2026-10) | 90 | R7.50 | none |
Educational information, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease. Prices were observed in October 2026 and are not offers.