There are a multitude of different vitamins and supplements you can take. If you ever go to your grocery store, supercenter, or local pharmacy, you will notice that vitamins could easily take up a whole aisle with all of the different varieties. Taking vitamins can be very important if you are a strict health and exercise plan while trying to lose weight or gain muscle. Sometimes with a limited diet we can lack nutrients because of the small variety. Today I am sharing the benefits of different vitamins. I have not listed all of them because there is not enough time in one day, but I have listed some of the most important as well as what I take daily.
Vitamin B6 (Metabolism)- Vitamin B6 also helps maintain your blood glucose (sugar) within a normal range. Hemoglobin within red blood cells carries oxygen to tissues. Your body needs vitamin B6 to make hemoglobin. Vitamin B6 also helps increase the amount of oxygen carried by hemoglobin and strengthens and maintain a healthy immune system.
Vitamin B12 (Metabolism)- Vitamin B12 is an essential water-soluble vitamin that is commonly found in a variety of foods such as fish, shellfish, meat, and dairy products. It helps maintain healthy nerve cells and red blood cells and is also needed to make DNA. Vitamin B12 is bound to the protein in food. Hydrochloric acid in the stomach releases B12 from protein during digestion. Once released, B12 combines with intrinsic factor (IF) before it is absorbed into the bloodstream.
Vitamin B Complex (Metabolism)- Each component of the B-complex has a unique structure and performs unique functions in the human body. Vitamins B1, B2, B3, and biotin participate in different aspects of energy production, vitamin B6 is essential for amino acid metabolism, and vitamin B12 and folic acid facilitate steps required for cell division.
Vitamin C (Immune System Health)- Vitamin C- Vitamin C is required for the growth and repair of tissues in all parts of your body. It is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth and is one of many antioxidants. The body does not manufacture vitamin C on its own, nor does it store it. It is therefore important to include plenty of vitamin C-containing foods in your daily diet.
Vitamin D (Bone Health)- Vitamin D promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations to enable normal mineralization of bones. It is also needed for bone growth and bone remodeling. Without sufficient vitamin D, bones can become thin, brittle, or misshapen. Vitamin D sufficiency prevents rickets in children and osteomalacia in adults. Combined with calcium, Vitamin D also helps protect older adults from osteoporosis, which is especially helpful for women. Vitamin D has other roles in the body, including modulation of cell growth, neuromuscular and immune function, and reduction of inflammation.Vitamin E (Immune System Health)- Vitamin E is a fat-soluble antioxidant that stops the production of ROS formed when fat undergoes oxidation. In addition to being an antioxidant, Vitamin E is involved in maintaining a healthy immune system.
Milk Thistle (Liver Health)- Milk thistle is a plant native to Europe. It has a long history of use as a remedy for liver and gallbladder disorders. Several scientific studies suggest that substances in milk thistle (especially a flavonoid called silymarin) protect the liver from toxins, including certain drugs such as acetaminophen, which can cause liver damage in high doses. **Note if you take oral contraceptives consult your doctor before taking, Milk Thistle could potentially interfere with the success**
Fish Oil (Heart Health)- Fish oil is used for a wide range of conditions. It is most often used for conditions related to the heart and blood system. Some people use fish oil to lower blood pressure and it has also been tried for preventing heart disease or stroke. Fish may have earned its reputation as “brain food” because some people eat fish to help with depression, psychosis, ADHD, Alzheimer’s disease, and other thinking disorders. Other uses include: prevention of dry eyes, glaucoma, and age-related macular degeneration. Women sometimes take fish oil to prevent painful periods; breast pain; and complications associated with pregnancymiscarriage, high blood pressure late in pregnancy, and early delivery. Biotin (Hair, Skin, and Nail Health)- Biotin is a B vitamin involved in the production of energy. Proponents of biotin supplements claim that boosting your biotin intake can help with the following conditions: acne, brittle nails, eczema, mild depression, hair loss, and diabetes.
L-Carnitine (Muscle health)- L-carnitine is an amino acid (a building block for proteins) that is naturally produced in the body. It helps the body produce energy. It is important for heart and brain function, muscle movement, and many other body processes. Studies show that for carnitine to work effectively, carbohydrate intake should be kept below 50% of total calories consumed daily.
BCAA’s (Muscle Health)- Branch Chain Amino Acids are the "Building Blocks" of the body. They make up 35% of your muscle mass and must be present for molecular growth and development to take place. BCAA's combine simpler amino acids to form a complex whole muscle tissue. In this action, BCAA's stimulate production of insulin, the main function of which is to allow circulating blood sugar to be taken up by the muscle cells and used as a source of energy. Branched Chain Amino Acids are among the most beneficial and effective supplements in any sports nutrition program. **Anyone needing natural assisting in building muscle or having more energy should seriously consider this supplement, this is by far my favorite**Calcium (Bone Health)- Calcium is the most abundant mineral in the body. The body uses bone tissue as a reservoir for, and source of calcium, to maintain constant concentrations of calcium in blood, muscle, and intercellular fluids. The remaining 99% of the body's calcium supply is stored in the bones and teeth where it supports their structure and function.
Niacin (Heart Health)- Niacin is a B vitamin. Niacin is used to treat and prevent a lack of natural niacin in the body, and to lower cholesterol and triglycerides in the blood. It is also used to lower the risk of heart attack in people with high cholesterol who have already had a heart attack. Niacin is sometimes used to treat coronary artery disease. **Consult your doctor before taking this supplement, it can cause severe irritation and redness to the skin**
DHA (Brain and Heart Health)- Omega 3 DHA is a long-chain fatty acid, which belongs to the Omega-3 fatty acid family. DHA is the most complex form of Omega-3 and is difficult to include in our diet as only few foods contain a significant amount. Medical and scientific research has conclusively identified links between a range of well-known health conditions and Omega-3 DHA consumption. To summarize DHA is a great vitamin for your brain and heart health.
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