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What vitamins are needed for fitness.

Vitamins A and B1 are crucial for normal cell growth and protein synthesis. You can usually get them by adding cereals, beans, dairy products, and carrots to your diet.

Of great importance is vitamin B13 (also known as orthic acid), which is responsible for tissue regeneration. None of those involved in fitness need to explain how important this is for muscle growth and recovery after hard training. The best source of B13 from common foods is milk and yeast.

If you are working on a mass, then vitamin B3 is essential for you, which helps transport food to the cells. B3 can be obtained by adding eggs and dairy products to your diet, but tuna meat is especially rich in them.

Vitamins B7 and H are important for metabolism in your body. They can be obtained from cereals and eggs, as well as the liver.

One cannot but mention vitamin B9, better known as folic acid. Without it, muscles cannot receive enough oxygen, and blood circulation also suffers. Folic acid is found in beans and vegetables, but in such small quantities that it is almost impossible to get a daily intake for an athlete. This is just the case when you cannot do without vitamin supplements.

And of course, the “banal” vitamins C, D, K, which are necessary for the health of any person, are especially needed for those who experience regular physical activity.

Vitamins C and K improve blood coagulation, help the formation of connective tissues, strengthen bones. Vitamin D is especially strong in the latter – you cannot build a strong bone system without it.

Vitamin C, as well as B4, which is found in fish and meat, are needed for the regeneration of membranes in muscle cells.

We also mention vitamin B12, which improves the conductivity of the nervous system, and improves the transmission of signals from the brain to muscles. Milk, fish and meat are the main sources of B12, however, experienced fitness trainers recommend taking it additionally.

You need to be careful when choosing vitamin complexes rich in iron. Iron in large quantities is necessary for women. And in men, an excess of this trace element can lead to heart problems. Up to a heart attack.

What vitamins are good for skin.

Vitamin A is , andsoluble
It is the one that will allow the different skin tissues to regenerate or in other words to repair theto see.It is recognized by its name retinol in the list of ingredients of anti-aging creams.
We know that we lack vitamin A when the skin looks rather dry and wrinkled.
To fill this lack with vitamins, consume without hesitation yellow or orange vegetables, lots of carrots, apricots or vegetables with green leaves.
Vitamin B8 or biotin, can also be called vitamin H and it is water-soluble
Among all the vitamins, biotin is the one that will allow cells to be created and to develop, thus making up nails, hair or skin. They are found in legumes, chard, soy, dry yeast, bananas, eggs, or in rice.

Vitamin C is water-soluble

This vitamin is essential since vitamin C is none other than the one that will allow your skin to protect itself from pollution, the sun or even tobacco.
It will promote the development of antioxidants and defend us against viral and bacterial infections. It protects the wall of blood vessels and promotes the assimilation of iron. Its antioxidant actions (capture of free radicals) help in the detoxification of carcinogenic substances.
In addition, we also recognize it by the term ascorbic acid, which plays a key role in wound healing.
Vitamin C is found in citrus fruits, especially in everything that is grapefruit, lemon or orange, but also in vegetables with green leaves or in broccoli.

Vitamin E is fat soluble

Its main property is its ability to trap and prevent the spread of free radicals responsible for skin ageing. It acts in particular at the level of cell membranes and lipoproteins.
It is widely used in high-end cosmetic products. It prevents the rancidity of the vegetable oils contained in our precious creams.
This vitamin is found in nuts, and in all seeds in general, but also in spinach or in vegetable oils.

What about vitamin D?

It is a fat-soluble vitamin, and our body is indeed able to synthesize it in the skin under the action of sun and ultraviolet rays. Hence, the importance of being exposed to the sun, but with caution.
Its main function is to increase the capacity of the intestine to absorb calcium and phosphorus.
Several age groups of the population are at the risk of vitamin D deficiency: newborns, infants and pregnant women, who have little exposure to the sun and have high needs.
Elderly people, especially those placed in institutions, who eat little and who expose themselves very little to the sun. People who do not enjoy the sun benefits regularly or who wear opaque clothing all year round.
Food sources of vitamin D are vegetable oils, fortified dairy products, oily fish such as salmon, herring, and sardines.
Know that the vitamins are small enough to squeeze up to the basement membrane of the epidermis to permanently activate its cell regeneration. Few cosmetic active ingredients have this privilege.

How to understand what vitamins I need

Scientists emit about 20 important vitamins, minerals and amino acids that are involved in metabolism. All of them can be obtained from food with proper and balanced nutrition.

If the nutrition is defective – it contains few foods with a high content of nutrients – or monotonous with the predominant consumption of only one type of food, vitamin deficiency may occur. Drinking alcohol and smoking can also lead to a deficiency: these bad habits disrupt the metabolism, and the digestibility of beneficial trace elements.

Vitamins from the pharmacy are needed to make up for the deficiency of nutrients. To understand which vitamins are missing, you need to see a doctor. Based on an examination, history taking and tests, he will be able to identify a deficiency and select the right dose of vitamins to compensate for it.

Taking vitamins prophylactically – for example, during the cold season – is not worth it. This also applies to seasonal deficiency of vitamins. Spring vitamin deficiency is a common household myth. Previously, when the food over the winter ended, and people received few nutrients with food, there really were problems. Now we have access to fresh vegetables and fruits all year round, and doctors are increasingly talking about hypervitaminosis – an overabundance of vitamins due to their uncontrolled intake.