Whether it's a high school sprinter, a club soccer player, or a youth strength athlete, performance starts with one thing: proper nutrition. And while macros like protein and carbs get plenty of attention, micronutrients are just as critical — and often overlooked. 

So how do you know if a young athlete is falling short on key vitamins and minerals? Here’s how to recognize the signs, the most common deficiencies, and what to do about them. 

 

⚠️ Why Nutrient Deficiencies Happen in Young Athletes 

Even with high calorie demands, young athletes aren’t guaranteed to get all the micronutrients they need. Deficiencies can happen due to: 

  • Poor food choices (fast food, ultra-processed snacks) 

  • Busy schedules limiting home-cooked meals 

  • Increased nutrient needs due to intense training 

  • Low awareness of vitamins and minerals in general 

 

🧬 Common Deficiencies in Young Athletes & Their Signs 

Here are the most frequent nutrient gaps and what to watch for: 

 

☀️  Vitamin D 

Why it matters: Supports bone health, immune strength, and muscle function. 

Deficiency signs: 

  • Frequent illness or slow recovery from colds 

  • Bone or joint pain 

  • Muscle weakness 

  • Low mood or seasonal depression 

  • Stress fractures 

Who’s most at risk: Indoor athletes (e.g., gymnasts, basketball players), darker-skinned individuals, and those in northern climates 

 

💪  Zinc 

Why it matters: Key for immune function, hormone balance, and tissue repair. 

Deficiency signs: 

  • Slow healing of cuts or injuries 

  • Increased frequency of illness 

  • Low appetite 

  • Reduced strength or performance plateaus 

Who’s most at risk: Athletes with high sweat rates or vegetarian/vegan diets 

 

💊  B-Vitamins 

Why they matter: Support energy metabolism, red blood cell production, and nervous system function. 

 

Deficiency signs: 

  • General fatigue or low energy 

  • Brain fog or poor memory 

  • Numbness or tingling in hands/feet 

  • Weak immune system 

Who’s most at risk: Athletes with poor diets or restricted eating patterns 

 

🧪 What to Do if You Suspect a Deficiency 

  1. Track the Symptoms 
    Keep a log of fatigue, mood, performance dips, illness, or other issues. 

  1. Review the Diet 
    Are they skipping meals? Lacking variety? Leaning too hard on convenience foods? 

  1. Talk to a Professional 
    A pediatrician, sports dietitian, or functional medicine practitioner can run basic blood work (iron, vitamin D, etc.) 

  1. Consider a Quality Multivitamin 
    A well-formulated multivitamin can help fill in the gaps — especially if designed for athletes with higher nutrient demands. 

 

💡 Prevention Is Better Than Recovery 

Many nutrient deficiencies develop gradually — and by the time symptoms show, performance is already impacted. That’s why consistent, quality nutrition (supported by smart supplementation) is key to long-term athletic development. 

At Nxt Gen, we believe every young athlete deserves a strong foundation. Our performance-focused multivitamin was designed specifically to support the needs of youth athletes — safely, effectively, and without the junk. 

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