Starting to talk about dietary supplements, it is very important to understand that there are so-called "basic" supplements and all the others. Basic supplements include protein, creatine (whether it is monohydrate or the recently invented HCL creatine), amino acids (both BCAA and essential) and of course vitamins. This is the foundation of nutrition. Due to a deficiency of one of the vitamins in the body, its entire function can be disrupted, not to mention muscle growth. So, why do vitamins have such great importance for our body.
VITAMINS – WHAT ARE THEY?
Vitamins are organic substances that support life. The body needs a larger amount of vitamins than it can produce itself, so by consuming food products, we provide it with the necessary vitamins. A significant deficiency of one vitamin can lead to health problems – from slowed metabolism to serious diseases. These small organic substances have a huge impact on each of our organs and participate in many chemical reactions.
The word "vitamin" was first used by the Polish biochemist Casimir Funk, who stated that this substance is necessary to sustain life and contains nitrogen. "Vita" means life, and "amine" means nitrogen – thus the word "vitamin" was born. In total, thirteen vitamins are registered in the USA – A, C, D, E, K, B group vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B12 (cobalamin), folic acid, biotin, and pantothenic acid.
Vitamins are divided into two groups: fat-soluble and water-soluble. Vitamins A, D, E, and K dissolve in fats and require a large amount of minerals and fats to be fully absorbed. These vitamins accumulate in the liver. All other vitamins dissolve in water and are excreted in urine when in excess.
WHAT ARE THE VITAMIN NORMS?
We all know that we are all different and everyone's body needs are different. Factors such as genetics and stress levels have a great influence. It is also obvious that athletes need significantly more vitamins than the average person. During a 2-3 hour intense boxing or wrestling training, we lose a large amount of fluids, and along with it, we lose vitamins and minerals. Smokers or, for example, people with chronic diseases also require a higher amount of vitamins. Gender, age, and skin color also have a considerable impact. Therefore, it is recommended for everyone, even those who do not exercise, to take not only B complex but also multivitamins, so you can be sure that you supply your body with all the necessary vitamins.
There are also established Recommended Daily Allowances (RDA), taking into account the average height, weight, and other factors of an average person.
Vitamin A (5000 IU) – supports good vision, affects hair, nails, and teeth. Prevents wrinkle formation and protects against infections. Has a great impact on human bones.
Vitamin C (60mg) – protects the body from infections and supports human blood vessels. Responsible for tissue renewal and metabolism.
Vitamin D (400 IU) – growth vitamin, without it calcium and phosphorus simply do not absorb.
Vitamin E (30 IU) – one of the strongest antioxidants, stops the destruction of carcinogens.
Vitamin K (80mcg) – responsible for blood clotting, strengthens bones, helps the production of heart and lung tissues.
Vitamin B1 (1.5 mg) – protects against depression and irritability.
Vitamin B2 (1.7mg) – in case of vitamin deficiency, dandruff appears.
Vitamin B3 (20mg) - in case of vitamin deficiency, stomach and skin problems appear.
Vitamin B6 (2mg) – in case of vitamin deficiency, migraines, insomnia may occur and the person gets tired quickly.
Folic acid (400mcg) - helps produce red blood cells. Without this acid, the growth and repair of all body cells is impossible. In case of vitamin deficiency, sleep and mood worsen, and memory may even deteriorate.
Vitamin B12 (6mcg) - in case of vitamin deficiency, a person loses appetite and attention may be impaired.
Biotin (300mcg) - responsible for the utilization processes of fats and amino acids. In case of deficiency, sleep and mood worsen, and depression may begin.
Pantothenic acid (B5) (10mg) – helps the fat burning process. Stimulates hormone growth. In case of deficiency, the function of the heart, kidneys, and nervous system worsens.
SOURCES
The best source of vitamins is food. Of course, natural products contain the most beneficial substances, so try to avoid food that contains many preservatives and other unnecessary additives for the body.
Vitamin A – yolk, fish oil, butter, cod liver, dairy products, carrots, spinach, broccoli, cabbage.
Vitamin C – kiwis, citrus fruits, peppers, black currants, potatoes, cabbage.
Vitamin D – dairy products, roe, fish oil, yolk, cod liver.
Vitamin E – buckwheat, corn, meat, dairy products, soy, peas.
Vitamin K – tomatoes, cabbage, spinach, eggs, liver.
Vitamin B1 – meat, dairy products, nuts, vegetables.
Vitamin B2 – meat, buckwheat, vegetables, wheat, eggs.
Vitamin B3 – fish, peas, buckwheat, nuts, meat.
Vitamin B6 – dairy products, meat, fish, eggs, liver, flour.
Folic acid – spinach, lettuce, parsley, eggs, liver.
Vitamin B12 – meat, fish, dairy products, liver, heart.
Biotin (H) – yolks, liver, kidneys, meat, dairy products.
Pantothenic acid (B5) – beef, beef liver, fish, dairy products, eggs, nuts, mushrooms.
Since we all live in times when it is difficult to find fresh vegetables at an affordable price or products without preservatives and with all nutritional values preserved, our recommendation would be to definitely add multivitamins to your diet. Whether you are a guy or a girl, multivitamins will supply your body with the necessary substances and help you achieve your set goals.
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