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.
The essential vitamins for beautiful skin.
Vitamin C, a powerful natural antioxidant
Vitamin C is one of the best known and appreciated by all thanks to its antioxidant and immune properties which helped us to strengthen our defenses and to feel in the good shape throughout the day. What you may not know are all of the benefits of this vitamin for your skin.
This natural antioxidant prevents ageing because it promotes cell regeneration and prevents cell DNA from being damaged over time. Vitamin C also promotes the synthesis of collagen, an essential protein to prevent the signs of ageing on our skin. It also blocks free radicals, responsible for ageing skin. Vitamin C is also very effective in obtaining a uniform tone, minimizes stains and prevents the skin from becoming a pale, thus giving a beautiful appearance to the baby.
That is to say, this vitamin provides you with a complete facial, prevents wrinkles and gives you a better appearance by eliminating the pale and tired appearance of our face. You can increase the consumption of vitamin C through food, it is very presenting (in addition to citrus fruits) in red fruits, kiwi or vegetables such as red pepper or broccoli. You can also take a vitamin supplement which will supplement this rich nutrient.
Want to fill up on vitamins? The Nutri & Co complex contains vitamins A, B, C, D3, K2, E, but also magnesium, zinc, chromium, and iodine. Its little extra: it is Made in The USA.
If you want to take full advantage of its benefits on the skin, we recommend that you apply a product containing a good concentration of vitamin C directly on the skin. In this way, its effects on the skin will be more immediate and visible.
For that, let yourself be tempted by the product preferred by Amazon customers, the Face Serum with vitamin C & Hyaluronic Acid. This optimal combination helps preserve the natural appearance and youthfulness of your skin. Its formula has a firming action and helps reduce wrinkles and age spots.
Vitamin A, the source of retinol
Vitamin A is a powerful anti-wrinkle from which retinol and retinoic acid is extracted, ingredients that have proven to be effective in reversing the signs of skin ageing.
The problem with this vitamin is that it doesn, ‘t occur naturally in our body, but we need to add it to our diet or our cosmetics to get the full benefit. Vitamin A promotes cell regeneration, improves skin elasticity and protects against damage and ageing caused by solar radiation.
It is essential to increase your consumption before and during the summer to prevent possible problems due to exposure to the sun (as well as a lasting tan). Vitamin A, in addition, increases the production of collagen and hyaluronic acid, which makes the skin look younger. Include vitamin A in your diet with a dietary supplement like this or with foods such as veal, chicken, blue fish, seafood, or vegetables such as broccoli or spinach.
Vitamin E, the most effective way to protect yourself from the sun
vitamin E has two main benefits for your skin: it protects it from damage caused by solar radiation and promotes skin regeneration by improving the appearance of scars and blemishes. If you have stretch marks, scars or blemishes, applying a vitamin E supplement can help you visibly improve your appearance. In addition, it protects your skin from UVB rays and pollution.
Vitamin B5, the most hydrating
Vitamin B5, also known as pantothenic acid, is highly hydrating and capable of repairing the driest skin, as it allows the epithelial tissue to function properly. It is perfect for very dry, reactive skin with problems such as psoriasis or atopic dermatitis. Helps repair sun-punished skin, removes scars and improves the appearance of flaking or melting areas. It also has a sebum-regulating function, ideal for the most oily skin. Some of the foods with the most pantothenic acid are eggs, liver meat, dairy products, or grains.
If you want an extra supply of this vitamin, you can take a supplement that will not only improve the appearance of the skin,
The best timing depends on the nutrient
Multivitamin-type supplements, which supplement basic nutrients, increase absorption rates during and after meals when gastrointestinal activity is a active. Fat-soluble nutrients such as vitamin E and lycopene are better absorbed when taken with oily dishes.
There are various amino acids that can be expected to be taken before exercise, those that are better after exercise, and those that are good on an empty stomach.
On the other hand, high acidity such as synthetic vitamin C and alkaline, such as calcium, on the other hand, should be noted that drinking on empty stomach may put a burden on the gastrointestinal tract.
Ideal intake timing for each vitamin
There are two types of vitamins: water-soluble vitamins (vitamin B group, vitamin C), which are soluble in water, and fat-soluble vitamins (vitamin E, D, A, K), which are soluble in fat.
Water-soluble vitamins are excreted in the urine even when replenished in the morning, and run short in the evening. Therefore, it is a good way to take it in the morning, and evening, or in the morning, noon and evening meals. On the other hand, fat-soluble vitamins can be stored in the body, so once a day is no problem.
Supplements are not medicines, so, they will not be nervous more than necessary at the time of ingestion, but please be aware of the optimal way of taking to use. Precious nutrients efficiently.
How to determine your intake
In our case, the design of the supplement is based on adult males (20s-50s, around 60-70 kg). If you are underweight or a child, you can reduce your intake based on your weight.
However, growing children need more vitamins and minerals, and elderly people with thin diets may not be able to a supply enough vitamin minerals from food alone. It is recommended that you take the standard intake as much as you can.
Since supplements are foods, weight gain according to physical condition and weight can be determined by self-determination, but more nutrients are not effective, and the excess of minerals and fat-soluble vitamins There be also.
Avoid ingesting significantly more than the daily intake standard set by the manufacturer.
Why should I drink supplements?
Some people drink supplements with tea, coffee, milk, etc. Again, don, ‘t worry too much, but we recommend drinking with cold or lukewarm water, as some drinks can interfere with nutrient absorption. Also, it is recommended to use mineral water or water through a water purifier, rather than tap water containing, “chlorine”, which is said to destroy vitamins.