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Prevent Muscle Injury with Vitamin D

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Here’s another reason to soak up more of the sunshine vitamin: Not having enough D may put you at greater risk for muscle injury, according to research presented at the annual meeting of the American Orthopaedic Society for Sports Medicine (AOSSM) this past weekend. Researchers looked at New York Giants football players and found that those who suffered a muscle injury during the season had lower vitamin D levels at the start of pre-season than those who didn’t get hurt (19.9 ng/mL versus 24.7 ng/mL). A vitamin D level less than 20 ng/mL is considered deficient; levels between 21 and 30 ng/mL are still considered insufficient.

“People just think about bone health when talking about vitamin D, but it plays a myriad of roles,” says Scott Rodeo, MD, a co-author of the study. “It plays a role in bone growth, muscle function, and the immune system. There is the suggestion that low vitamin D levels could have a role to play in injury prevention, even for the average person.”

Problem is, most of us aren’t getting nearly the amount of vitamin D that we should. While vitamin D levels tend to rise during the summer and fall in the colder months due to changing sun exposure, 41% of men and 53% of women in the United States are vitamin D deficient. There aren’t many natural sources of vitamin D, although a few good sources include salmon, halibut, tuna, and fortified milks and cereals.

But protecting against muscle injury isn’t all that vitamin D may do. Here, four more compelling reasons to increase your levels of D.

Build Stronger Bones
Vitamin D deficiency is associated with low bone density and rickets (soft bones), and has been used in tandem with calcium to help stave off osteoporosis. In a 2011 study of adolescent twins, Australian researchers found that the sibling who took a calcium/vitamin D supplement had better bone density 6 months later than the one who received a placebo.

Help Lose Weight
University of Minnesota researchers found that dieters with higher levels of vitamin D dropped more pounds than those who had lower levels. People lost about half a pound more for every increase of 1 ng/mL.

Strengthen Your Immune System
Step aside, vitamin C. A study in the Archives of Internal Medicine found that people with the lowest levels of vitamin D (less than 10 ng/mL) were 36% more likely to catch a cold than those with levels greater than 30 ng/mL.

Improve Athletic Performance
A 2010 review published in Medicine and Science in Sports Exercise concluded that athletic performance rises as vitamin D levels rise, the effect peaking at about 50 ng/mL. Part of the reason: Vitamin D increases the both the size and number of fast-twitch muscle fibers.

Source: http://fitbie.msn.com/get-fit/prevent-muscle-injury-vitamin-d

 

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Zinc The Immune Booster Mineral

Zinc The Immune Booster Mineral

Zinc has definitely had its 15 minutes of fame in the past few years. Touted as a cure for the common cold, and as a strong antioxidant, it does indeed have many important benefits, although some of the miracle like properties are somewhat over-hyped. Zinc does seem to promote a healthy immune system and has shown benefits at easing the pain of sort throats.

In addition, zinc is an excellent antioxidant, and as such, it shows promise in preventing many infections and diseases.  There is also a possibility zinc could inhibit allergies as well. It is also beneficial to skin and hair, since those two locations are a prime storage location for zinc and other micronutrients.

Zinc is also an important mineral in the world of fitness due to its strong role in the maintenance of healthy muscle tissue. As you know, replacing fat with muscle will raise your metabolism and your level of fitness.

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Food Sources

Meat, poultry and fish. Trace amounts of zinc are also found in eggs, seeds and in grain, but it is not as easily absorbed as that in meat, poultry and fish. For this reason, vegetarians and vegans are often advised to take a zinc supplement.

Recommended Dosage

The Reference Daily Intake (RDI) is 15 mg.

Supplements

In supplements, pure or elemental zinc is combined with other compounds. These supplements are called chelated zinc. Examples of chelated zinc are zinc gluconate and zinc citrate. These are relatively inexpensive and easily tolerated by most individuals. Zinc sulfate, is a more pure form of zinc. It is the least expensive but can be very irritating to the stomach. When buying zinc supplements pay close attention to the amount of the pure or elemental zinc in the supplement, which is usually listed on the product label. Combines well with vitamin A, vitamin B6 and vitamin E. It also combines well with magnesium.

Side Effects & Toxicity

Rarely toxic in the short term, but high does (1 to 2 grams) for long periods of time can be very dangerous. Toxic levels will actually decrease immunity.

Symptoms of Deficiency

Symptoms of a deficiency include increased infections, immune system problems, greater susceptibility to allergies, night vision problems, loss of hair, skin problems, sleep problems and a drop in fertility rates.

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Vitamin Supplements: Partners in Regulating Body Functions

Vitamin Supplements: Partners in Regulating Body Functions

Vitamins and vitamin supplements are important for all people, but they are especially important if you’re trying to lose weight and get fit. In order to achieve your fitness goals, it’s imperative that each of your bodily processes are functioning at their best. An easy way to ensure that is to supplement your diet with vitamin supplements. The question always asked is, which vitamins should I take and how much of each should I take? Well, that depends on several factors such as your current health, weight and fitness level, and your overall health and fitness goals.  We have provided general information on each of the vitamins to help you determine that for yourself.

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We hear a lot about vitamin supplements these days, on the news, in fitness magazines and of course in those annoying infomercials. It’s easy to get the idea that they are magical pills that allow you to eat and drink whatever you want while becoming healthier and more fit. This couldn’t be further from the truth.

Vitamin supplements are never a substitute for a healthy diet and a balanced workout plan. You should always strive to get as many vitamins from your diet first and then supplement those vitamins lacking in your diet. Unfortunately, the typical diet today is severely lacking the necessary vitamins for our body to function at its peak capacity so taking vitamin supplements is necessary for the majority of guys reading this.

So what are vitamins exactly? Well, they are essential organic substances called, micronutrients, which are needed in small amounts to sustain life. They are needed for a variety of bodily process such as growth, digestion, mental alertness, and resistance to infections and diseases. They also enable the body to metabolize the three macronutrients – carbohydrates, fats and proteins. This is particularly important for guys wanting to lose weight and get fit because the macronutrients play a key role in determining whether your body composition is made mostly of lean muscle or fat!

Fat Soluble vs. Water Soluble As you read about vitamin supplements you will run across the terms fat soluble and water soluble. Fat soluble vitamins require a certain amount of minerals and fats in order to be properly absorbed into the body.   They are also stored in the liver. Water soluble vitamins, on the other hand, aren’t easily stored in the body and must be replenished regularly since any excess is excreted in urine. The fat soluble vitamins are:

The water soluble vitamins are:

Synthetic vs. Natural There are natural vitamin supplements and there are synthetic vitamin supplements. Most supplements found in drug and health food stores are actually synthesized from chemicals, or, less frequently, from plants. Synthetic vitamins are vitamins that have been developed in the lab, and they are actually isolated chemical versions of those vitamins. Crystalline vitamins are those that had an original natural source but have been extracted through chemical means. Vitamin supplements called natural only need to originate from a natural source, and they can actually be as little as 10% natural. Some companies do grow their vitamins, but even these vitamins actually start out synthetic. It is important to determine the true source of any vitamin supplements you buy.

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Vitamin Supplement: Partners in Regulating Body Functions

Vitamin Supplement: Partners in Regulating Body Functions

Vitamins and vitamin supplements are important for all people, but they are especially important if you’re trying to lose weight and get fit. In order to achieve your fitness goals, it’s imperative that each of your bodily processes are functioning at their best. An easy way to ensure that is to supplement your diet with vitamin supplements. The question always asked is, which vitamins should I take and how much of each should I take? Well, that depends on several factors such as your current health, weight and fitness level, and your overall health and fitness goals.  We have provided general information on each of the vitamins to help you determine that for yourself.

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We hear a lot about vitamin supplements these days, on the news, in fitness magazines and of course in those annoying infomercials. It’s easy to get the idea that they are magical pills that allow you to eat and drink whatever you want while becoming healthier and more fit. This couldn’t be further from the truth.

Vitamin supplements are never a substitute for a healthy diet and a balanced workout plan. You should always strive to get as many vitamins from your diet first and then supplement those vitamins lacking in your diet. Unfortunately, the typical diet today is severely lacking the necessary vitamins for our body to function at its peak capacity so taking vitamin supplements is necessary for the majority of guys reading this.

So what are vitamins exactly? Well, they are essential organic substances called, micronutrients, which are needed in small amounts to sustain life. They are needed for a variety of bodily process such as growth, digestion, mental alertness, and resistance to infections and diseases. They also enable the body to metabolize the three macronutrients – carbohydrates, fats and proteins. This is particularly important for guys wanting to lose weight and get fit because the macronutrients play a key role in determining whether your body composition is made mostly of lean muscle or fat!

Fat Soluble vs. Water Soluble As you read about vitamin supplements you will run across the terms fat soluble and water soluble. Fat soluble vitamins require a certain amount of minerals and fats in order to be properly absorbed into the body.   They are also stored in the liver. Water soluble vitamins, on the other hand, aren’t easily stored in the body and must be replenished regularly since any excess is excreted in urine. The fat soluble vitamins are:

The water soluble vitamins are:

Synthetic vs. Natural There are natural vitamin supplements and there are synthetic vitamin supplements. Most supplements found in drug and health food stores are actually synthesized from chemicals, or, less frequently, from plants. Synthetic vitamins are vitamins that have been developed in the lab, and they are actually isolated chemical versions of those vitamins. Crystalline vitamins are those that had an original natural source but have been extracted through chemical means. Vitamin supplements called natural only need to originate from a natural source, and they can actually be as little as 10% natural. Some companies do grow their vitamins, but even these vitamins actually start out synthetic. It is important to determine the true source of any vitamin supplements you buy.

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Vitamin B5 (Pantothenic acid) The Anti-Stress Vitamin

Vitamin B5 (Pantothenic acid) The Anti-Stress Vitamin

Vitamin B5, or pantothenic acid, is often called the anti-stress vitamin. This is because it plays a vital role in the production of hormones that are associated with fighting stress. It plays a crucial role in the secretion of cortisol, for instance. This ability to control the secretion of cortisol is of particular interest to those trying to lose weight, since high levels of cortisol and high levels of stress both play a role in weight gain.

Vitamin B5, along with vitamin C, help cells metabolize fats and helps carbohydrates release energy. Both of these functions are particularly important to those looking to lose weight and get fit. Vitamin B5 has also shown promise in fighting allergies and strengthening the immune system.

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Food Sources

Beef, eggs, vegetables, nuts, pork, whole wheat and saltwater fish.

Recommended Dosage

The Reference Daily Intake (RDI) is 10 mg.

Supplements

Vitamin B5 supplements are generally taken in doses of 25 to 100 mg.

These supplements should be kept away from overly acidic or alkaline environments, so it is best not to take them with fruit juice or soda.

These supplements should be stored in a cool, dark location.

Vitamin B5 combines best with other vitamin B complex supplements.

Side Effects & Toxicity

None known.

Symptoms of Deficiency

Symptoms of deficiency include fatigue, headaches, nausea, muscle weakness, cramps, abdominal pain and depression.

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Vitamin C – The “King” of Vitamins

Vitamin C – the “King” of Vitamins

Vitamin C, or also known as ascorbic acid, is the most widely known and most common vitamin today.  The vitamin first came to the public’s attention thanks to the work of Linus Pauling, a Nobel-prize winning scientist. He researched the vitamin’s ability to help the body combat the common cold and other disorders.

The human body uses large amounts of vitamin C to fight infections such as colds. In addition, it has shown promise in fighting diseases like cancer, as well as speeding recovery from disease and healing of wounds. Tests of vitamin C have also shown its usefulness in fighting respiratory infections, allergies and even asthma. For those seeking higher levels of fitness, high doses have been shown to reduce the release of cortisone, a hormone that has been linked to stress and weight gain.

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Food Sources

Broccoli, Brussels sprouts, cabbage, cauliflower, oranges, papaya and strawberries.

Recommended Dosage

The Reference Daily Intake (RDI) is 60 mg. Most people will be able to reach this level through their daily food intake. Many health experts, however, recommend taking more than the recommended daily dose of vitamin C, particularly for those men trying to increase their fitness level and lose weight.

Supplements

Vitamin C has been taken as a supplement longer, and studied more extensively, than any other vitamin. It has proven effective at fighting free radicals in the body. Lowering levels of free radicals is thought to play a role in preventing cancer and other diseases. In addition, many studies have shown vitamin C to be effective in shortening the duration of colds, and even in preventing them altogether. Vitamin C supplements are available both as ascorbic acid and as mineral ascorbates. Ascorbic acid is synthesized from natural, inexpensive substances such as starch or molasses. Vitamin C supplements with rose hips or “made with rose hips” are considered the “natural form” of vitamin C.  Ironically, they are mostly synthetic and only contain about one percent ascorbic acid. The reason is because it’s too expensive for manufacturers to make a true natural vitamin C supplement made entirely from rose-hips. The most important thing to remember about vitamin C supplements in ascorbic acid form, is to take them with bioflavonoids as they have been shown to increase vitamin C absorption.

Mineral ascorbates are supplements that contain a mixture of ascorbic acid and minerals. The most common mineral ascorbate is calcium ascorbate. The advantage of these forms of vitamin C is that they are buffered, which means they are nonacid and gentler to the stomach.  Vitamin C works synergistically along with vitamin E and other antioxidants. Using these two supplements together increases their effectiveness at fighting the buildup of free radicals in the body.

Side Effects & Toxicity

High levels of have been shown to cause diarrhea in some people. This is particularly true as your body adjusts to higher levels. If you develop loose stools, just cut back on the dosage to give your body more time to adjust.

Symptoms of Deficiency

Vitamin C is necessary for the proper functioning of an enzyme called praline hydroxylase. This enzyme is important in the production of collagen, and without sufficient vitamin C, collagen synthesis is impaired. Collagen synthesis is important to the healing of wounds and in keeping the skin resilient and elastic. In addition to impaired collagen synthesis, any student of history knows that the shortage of vitamin C in the form of citrus fruits on sailing vessels caused epidemics of scurvy to break out. While scurvy is no longer a danger, it is still important to get adequate amounts of this important nutrient.

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Vitamin D – The Sunshine Vitamin

Vitamin D – The Sunshine Vitamin

Vitamin D is known as the “sunshine vitamin” because the sun helps the body generate its own supply.  The amount of sun exposure that is needed for the body to generate a sufficient supply of this vitamin depends on your skin color and pigment. The time required can range from half an hour to more than three hours.  Interestingly, with the heightened awareness of skin cancer, doctors have begun to see documented cases of deficiencies as more and more people are staying out of the sun.

Vitamin D helps to regulate the balance of phosphorus in the body. In addition, it is valuable in maintaining the heart muscle and protecting the nerves from damage and deterioration. It increases the absorption of calcium, thereby assisting in the maintenance of proper bone density. It also has import effects in thyroid stimulation and blood clotting.

Those seeking a higher level of fitness will appreciate the ability of vitamin D to protect bone mass and prevent exercise related injuries caused by brittle bones.

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Food Sources

Tuna, salmon, mackerel, sardines and kipper, as well as egg yolks, liver, and butter.

Recommended Dosage

The Reference Daily Intake (RDI) is 400 IU.

Supplements

There are two forms of vitamin D:  vitamin D2 (ergocalciferol) and D3 (cholecalciferol).  D3 is the preferred form since it is the naturally occurring form.  Vitamin D supplements are generally taken in doses of 400 IU. Vitamin D combines well with Vitamin A, calcium, and phosphorus.

Vitamin D supplements should be stored in a cool, dark location out of direct sunlight.

Side Effects & Toxicity

The established toxicity rate has been established at 5000 IU, but experts recommend not exceeding a daily dose of 600 IU. Excessive amounts can lead to too much calcium in the blood, low appetite, increased thirst, nausea, vomiting and abdominal pain. In addition, excessive concentrations can lead to calcium deposits in soft tissues. This can be a severe health concern, particularly for older people.

Symptoms of Deficiency

Deficiency can result in softening of bone, muscle cramps, convulsions and loss of calcium and other minerals. Common symptoms of deficiency include a burning sensation in the throat, diarrhea, insomnia and problems with vision. Deficiencies can also cause a disease known as rickets. Rickets results in brittle bones in children; for this reason milk is fortified with vitamin D.

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Vitamin E – The Anti-Aging Vitamin

Vitamin E – The Anti-Aging Vitamin

Vitamin E has been making headlines in recent years, as its worth as a fighter of aging, cancer and other conditions has been widely studied. It has long been linked to combating wrinkles and protecting the skin, and it is well known as an anti-oxidant vitamin. Vitamin E protects cells from oxidation and neutralizes free radicals in the body. This is a trait shared by many other vitamins, but this vitamin seems to have the unique ability to protect other anti-oxidants in the body.

Vitamin E has shown great promise in preventing degenerative diseases, making it a popular choice with older Americans. Vitamin E, however, is important to young people as well – particularly those men who are seeking to increase their level of overall health and fitness.  The ability of vitamin E to maintain healthy levels of red blood cells has led many to believe it has the ability to increase stamina and endurance. In addition, vitamin E is popular with fitness enthusiasts, due to its ability to alleviate joint pain and inflammation.

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Food Sources

Nuts, oils and seeds are all great sources. Other sources include grains, spinach, avocado, seafood, beef, apples and celery.

Recommended Dosage

The Reference Daily Intake (RDI) is 30 IU.

Supplements

Vitamin E consists of eight substances called tocopherols. The most active of these substances are alpha, beta, delta and gamma.  There are natural and synthetic forms of all the tocopherols. D-alpha tocopherol is the naturally occurring form, while D,L-alpha tocopherol is the synthetic form. Recent studies indicate that the natural form (the D-alpha form) is the most absorbable and most potent.  When buying this vitamin in supplement form, look for D-alpha tocopherol in the list of ingredients to ensure you are getting the natural form.  Ideally, you also want to look for supplements that have mixed tocopherols since that is how they exist in food.  Most supplements, however, have only alpha-tocopherol because it is the most active form.

The most common dosage is 400 IU, with many supplements providing 800 to 1000 IU doses. Vitamin E supplements should be stored in a cool, dark place. Vitamin E combines well with vitamins A and C, with the B-vitamins, and with calcium, carbohydrates, fats and proteins.

Side Effects & Toxicity

Doses of over 1200 IU have been shown to cause diarrhea, and doses as low as 800 IU can cause abdominal pain.

Symptoms of Deficiency

Vitamin E stores very well in the body, and documented cases of deficiency are quite rare. Some signs of possible deficiency are fatigue, low fertility, acne, and gallstones. Deficiencies in pregnant women can lead to miscarriage. Fortunately, vitamin E deficiency is rarely seen.

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Vitamin K – The Blood Clotting Vitamin

Vitamin K – The Blood Clotting Vitamin

Vitamin K is one of the lesser known vitamins. It is thought to be important in making new liver proteins which control blood clotting. It is thought to be important in the creation of prothrombin, which develops into thrombin, a key element in the clotting of blood. Like other fat soluble vitamins, it helps in the formation and repair of bone.

In addition, vitamin K has the vital function of converting glucose to glycogen. This magic happens in the intestines, and the resulting glycogen is stored in the liver. Since glycogen plays a vital role in turning food into energy, this vitamin is an important nutrient to those seeking a higher level of fitness.

Vitamin K is also manufactured in the intestines, and this process may be aided by the presence of dairy products such as milk, cheese and yogurt.

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Food Sources

Cheese, liver, bacon, asparagus and leafy vegetables.

Recommended Dosage

The Reference Daily Intake (RDI) is 80 mcg.

Supplements

Vitamin K is rarely used as a supplement. In the event of a deficiency, the usual supplemental dose is 80 mcg.

Side Effects & Toxicity

Excessive amounts can lead to sweating, flushing and anemia.

Symptoms of Deficiency

A deficiency can lead to internal bleeding and nosebleeds resulting from insufficient blood clotting. In addition, deficiencies in vitamin K can result in excessive postoperative bleeding and in cranial hemorrhages in newborn babies and small children.

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Vitamin B1 (Thiamin) – The Metabolism Vitamin

Vitamin B1 (Thiamin) – The Metabolism Vitamin

The effect of vitamin B1 on the metabolism of carbohydrates, fats and proteins makes it one of the most important B-complex vitamins to the health and fitness enthusiast. In addition to being a primary catalyst for metabolism, thiamin is also important to the maintenance of the nervous system and in aiding digestion.

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Food Sources

Sunflower seeds, peanuts, beef liver, egg yolks, pork, seafood and beans.

Recommended Dosage

The Reference Daily Intake (RDI) is 1.5 milligrams for men.

Supplements

Vitamin B1 supplements are most common in dosages from 25-50 mg.

It is best to not take this vitamin with acidic drinks such as soda, and it is best to eat foods which contain vitamin B1 either raw or lightly cooked, as excessive heat will destroy the active ingredient. Alcohol consumption rapidly depletes thiamin so if you drink alcohol, your need for it increases. Vitamin B1 supplements should be stored away from direct sunlight. Thiamin is often combined with vitamin C and with other B complex vitamins for maximum benefit.

Side Effects & Toxicity

None known.

Symptoms of Deficiency

Symptoms of deficiency include irritability, fatigue, edema and constipation. An enlarged liver can also result from thiamin deficiency. A wasting disease, known as beri beri, can result from long term severe deficiency. Other symptoms of vitamin B1 deficiency may include loss of appetite, forgetfulness, limb numbness, poor coordination, muscle weakness and soreness, weight loss and generalized weakness.

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