Vitamins are essential for the proper functioning of metabolism and the immune system. The role of these nutritional supplements is to fill the deficits of vitamins and minerals that are created by insufficient dietary intake, stress, or physical stress. The big advantage is that they are dosed, so it never happens that you accept more or less than the recommended daily dose. In this category you will find multivitamins - complex vitamins, vitamin C, vitamin D, multiminerals, minerals, ZMA and ZMB, but also omega fatty acids.
Vitamins are essential for proper metabolism, support for the immune system and overall body health. Hypovitaminosis, a lack of vitamins, can cause serious heart disease and even death. Conversely, hypervitaminosis, an excessive amount of vitamins, is not beneficial to the body, but this is almost impossible to achieve.
Vitamins can be divided into two basic groups:
- Water-soluble vitamins B and C
- Fat soluble vitamins - A, D, E, K
The best-known water-soluble vitamins
Vitamin C, Vitamin C, also called ascorbic acid, is probably the best known among all vitamins. Its function is to protect body tissue, defend the body, regulate amino acid metabolism, degrade cholesterol and many others. By taking vitamin C in the form of a nutritional supplement, the body receives the necessary daily dose and therefore cannot be overdosed. Vitamin C deficiency is often manifested by gingival bleeding, hair loss, insomnia or decreased performance.
Vitamin B is actually a group of vitamins ranging from B1 to B17. Their main task is to support the immune system and reduce stress. In addition, they facilitate physical activity, prevent eczema and promote proper memory activity. All B vitamins are found in the B-complex, which also contains folic acid, choline or inositol. Vitamin B deficiency can cause skin problems, indigestion and insomnia.
Vitamin B1 was the first one discovered from group of B vitamins. It is also called thiamine. With this vitamin the rule applies, the higher the dose of carbohydrates we receive, the more we need to replenish it because it turns carbohydrates into energy. The body is only able to work with 30 mg of vitamin B1 at a time, so it needs to be supplemented continuously. Vitamin B1 deficiency can cause a nervous system disease called beriberi.
Vitamin B2, also called riboflavin, is known as growth vitamin. It has the ability to influence energy and iron metabolism. Its degradation is caused by light. Scientific research has shown that its deficiency increases susceptibility to anemia.
Vitamin B3 is the most stable of the B vitamins. It is also known as nicotinic acid or niacin. Its deficiency rarely occurs, but it can cause anemia or pelegra. Vitamin B3 can also be used in the cosmetics industry.
Vitamin B6 like vitamin B2, loses its effect by light. It is also known as pyridoxine. It participates in amino acid metabolism and helps to protect cells from genetic mutation. Its amount can be affected by drinking alcohol, smoking or taking birth control pills.
Vitamin B9, known as folic acid, is particularly important for pregnant women in embryonic fetal development. Its lack may even induce miscarriage or premature birth of a child. The body can use this vitamin only in cooperation with vitamin B12.
Vitamin B12 has been discovered as the last one from the B group of vitamins. It is also known as cyanocolabamine. It is indispensable for the body to produce red blood cells. If you consume alcohol frequently, it is necessary to regularly replenish this vitamin, as alcohol worsens its absorption.
The most famous fat-soluble vitamins
Vitamin E is a fat-soluble vitamin. It is also known as tocopherol. The body needs it to be supplied because it cannot create it itself. It is considered a natural antioxidant that is essential to health because it strengthens blood vessel walls and has a beneficial effect on red blood cell stability. We can find him in several foods, which prevents him from lacking. However, it is often the addition of cosmetics as well.
Vitamin D is also known as calciferol. However, it occurs only in a few foods, its greatest source are the sun's UV rays. It promotes the absorption of calcium and magnesium in the bones. It also supports the treatment of joint inflammation and counteracts osteoporosis.
Complex vitamins and multivitamins
Complex vitamins and amultivitamins serve to strengthen immunity and maintain body balance. They fill in nutritional gaps that are caused by excessive stress or physical stress. The great advantage of multivitamins and complex vitamins is that they contain the exact required dose of multiple vitamins simultaneously.
Vitamins for Women
The vitamin complexes specifically designed for women most often contain vitamins and minerals such as vitamin B9, C and E, beta carotene, magnesium, calcium, iron, vitamin D, K, zinc, iodine, and fatty amino acids. These substances are needed in the female body to maintain or improve the physical appearance, accelerate fat burning while boosting immunity. When choosing the appropriate vitamin, it is also necessary to consider the age of the woman. For example, other vitamins and minerals are important to a woman in the menopause than to a pregnant woman who should not forget about using vitamin B12 or B9.
Vitamins for men
Men often neglect the intake of necessary vitamins and minerals. Therefore, a special complex, which most often contains vitamin A, D, E, B-complex, magnesium, choline, biotin or omega 3 fatty acids, is created for them. They often focus mainly on strengthening muscle mass growth and increasing fertility.
Minerals make up about 4% of human weight. These are the inorganic nutrients we inevitably need for health. Their deficiency can cause anemia, obesity or diabetes. Minerals are divided into two main groups: microelements and macroelements.
Mineral microelements are trace elements that the body needs in lesser amounts. These include:
Iron (ferrum) is one of the trace elements necessary for the body. Its main task is to ensure the transfer of oxygen from the lungs to other parts of the body. It also supports the immune system and plays an important role in the cell division process. Moreover, it contributes to the right metabolism that is important for energy generation. It is also present in the formation of hemoglobin and red blood cells.
Zinc (zincum) is a nutrient that is found in the muscles, bones, skin, eyes, pancreas, kidneys and in men also in prostate. Zinc maintains a functional immune system, promotes healing of wounds and scars, and is also helpful in the treatment of acne and skin problems. The main symptoms of its deficiency can be attributed to more severe wound healing, skin problems, susceptibility to cold or even dim vision at dusk.
Selenium as an antioxidant, ensures that the human body grows and develops. Selenium is essential for proper functioning of thyroid or liver, healthy skin, hair and maintaining good vision. Its deficiency may result in muscle weakness, fatigue, weakening of the immune system or more frequent occurrence of heart disease.
Iodine is present in the body in about 20 to 50 mg amount, while 25% is in the thyroid gland. Iodine is essential for its proper functioning and also contributes to thyroxine formation. The human body can accept 100% iodine as it is very well absorbed. When it is deficient, the thyroid gland grows, and it can form a craw or goiter.
Copper (cuprum) supports pigment formation and improves blood clotting. It strengthens blood vessels, tendons, nerves and bones. It has a beneficial effect on iron absorption and also helps in the formation of hemoglobin. It is known for its anti-allergic effects because it reduces histamine levels. Its lack is manifested by fatigue or hair loss.
Manganese (manganum) is involved in the processing of cholesterol, amino acids, carbohydrates, and some vitamins to help absorb better. It is especially important for healthy bone growth and development. However, it also has a positive effect on teeth or cartilage. Manganese is most commonly found in seafood, nuts or seeds.
Chromium is used to lower body cholesterol, treat bipolar disorder, schizophrenia, or depression. It is also beneficial for boosting energy or improving sport performance.
Fluorine (fluorum) is required for the formation of enamel, teeth and bones. Fluorine also positively affects the growth of muscles, skin, hair or connective tissue. Its main source is drinking water, but we can also find it in milk or fish.
Mineral macroelements are trace elements that the body needs to take in larger quantities. These include:
contributes to the proper functioning of metabolism, is important in energy generation and helps to relieve fatigue. At the same time, it promotes muscle contraction and is involved in bone mineralization. It protects the body from depression and promotes the proper functioning of the endocrine system. Its deficiency is manifested mainly by headache, migraines and increased blood pressure.
Calcium is among the most important minerals in the body, which is an essential component of teeth and bones. This mineral is indispensable for cell formation, muscle pulse transmission and blood clotting. Especially people suffering from lactose intolerance and vegans should focus on regular calcium intake.
Sodium (natrium) allows the transmission of nerve impulses and regulates muscle excitability. It does not neutralize the digestion in the small intestine and helps to form hydrochloric acid (HCl) in the gastric mucosa. Sodium is freely available, for example, in table salt.
Potassium (kalium) makes up 86% of the cells in the body. It is important for biochemical processes and its consumption needs to be increased especially in the case of fluid shortages.hide description