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 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 B6 (Pyridoxine) – The Feel Good Vitamin

Vitamin B6, or also known as pyridoxine, is one of the most important vitamins in the b-complex family.  It participates in several enzymatic reactions involved in the metabolism of amino acids (the building blocks of protein) and essential fatty acids.  As a result, it is needed for proper growth and for almost all our body functions.  Vitamin b6 ultimately helps produce energy and lifting moods (makes you feel better).

Vitamin B6 is especially important to women, since it balances the female hormones and aids in the immune system.

In addition, it balances levels of sodium and potassium and promotes production of red blood cells. Finally, it has been studied for its ability to help prevent the conversion of cystine to the toxic element of homocysteine. Homocysteine has been shown to have harmful effects on the heart, so vitamin B6 may play a role in preventing heart disease.

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Food Sources

Eggs, chicken, fish, liver, kidneys, wheat germ, walnuts and peas.

Recommended Dosage

The Reference Daily Intake (RDI) is 2 mg.

Supplements

When used as a supplement, vitamin B6 is most commonly taken in doses of 25-50 mg. They should be stored in a dark, cool location. Vitamin B6 can be combined with other B-complex vitamins, as well as vitamin C.

Side Effects & Toxicity

Can be toxic in doses exceeding 2,000 mg.

Symptoms of Deficiency

Signs of deficiency include such things as nervousness, irritability, insomnia, osteoporosis and arthritis. Symptoms such as an inflamed tongue and rigid nails are also classic symptoms of vitamin B6 deficiency.

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• Vitamin B3 (Niacin) The Cholesterol Fighting Vitamin

Vitamin B Complex – Working Together in Perfect Harmony

Vitamin B complex is a group of vitamins that need each other to perform efficiently. They also need to be together in the right proportions to work effectively. They have been designed by nature to work together in perfect balance, so taking too much of one can throw off this delicate balance and lead to health problems.

The vitamin B complex group plays a critical role in nervous system function and has gained a reputation for reducing stress. They are also known to enhance energy, which is very important to those looking to lose weight and get fit. The vitamins in this group are water-soluble so they aren’t stored well in the body and need to be replenished daily through foods or supplements.

Members of the vitamin b complex family

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Food Sources

The B vitamins are most abundant in whole grains such as wheat, rice, oats, and rye. They are also found in green leafy vegetables, meats, poultry, fish, eggs, nuts, and beans.

Recommended Dosage

The Recommended Daily Intake (RDI) for each of the B vitamins varies.  See each individual B vitamin for the RDIs.

Supplements

You can take each of the B vitamins as separate supplements, but it is easier to take a vitamin B complex supplement that contains all the B vitamins in the right proportions. For example, if you buy a “vitamin B complex 50,” it will usually contain 50 milligrams of all the B vitamins measured in milligrams and 50 micrograms of all those measured in micrograms.

If you decide to supplement each B vitamin individually, you must retain the right proportions.  The ratio of one B vitamin to another is generally 1:1. If you increase one, you should increase all of them.  Otherwise, if you increase the dosage of one and not the others, the vitamins won’t work together as effectively and you could end up with a deficiency. The reason is because the vitamins in this group compete in the intestines for absorption by the body.

Side Effects & Toxicity

There are no reports of toxicity or side effects of these vitamins.

Symptoms of Deficiency

Deficiencies of vitamin B complex is rare.

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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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Vitamin B12 (Cobalamin) – The Energy Boosting Vitamin

Vitamin b12 is an essential nutrient, and its most common forms are known as cyanocobalamin and cobalamin. It is known as an energy booster and appetite stimulant so it is often supplemented by those looking to lose weight and get fit.  Supplementing this vitamin is especially important for people who adhere to a vegan diet, since most sources of this nutrient are derived from animal products.

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Food Sources

Dietary sources of vitamin b12 include liver, organ meats, muscle meats, shellfish, eggs, cheese, fish and milk.

Recommended Dosage

The Reference Daily Intake (RDI) is 3 mcg (micrograms).

Supplements

In supplement form, vitamin b12 is most commonly found in 25-50 mcg or higher doses. These supplements should be stored in a cool, dark location, and never in direct sunlight. They can be combined with vitamin C, as well as calcium, iron, sodium and potassium supplements.

Side Effects & Toxicity

None known.

Symptoms of Deficiency

The only known effect of a vitamin b12 deficiency is a rise in levels of homocysteine. Homocysteine can damage the brain and has been implicated as a possible cause of Alzheimers disease. High levels of homocysteine can also be quite damaging to the heart.

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Vitamin B2 (Riboflavin) – The Energy Vitamin

Vitamin B2, or commonly called riboflavin, is one of the most important vitamins in the vitamin B complex family for those looking to lose weight and get fit because it is a vital component in the process of energy production. It also plays a role in thyroid hormone metabolism, which influences metabolism and energy production.

Vitamin B2 is one of the most easily absorbed of all nutrients, but as a water-soluble vitamin it is also one of the most easily excreted. It is sometimes referred to as the expensive urine vitamin because it gives urine a yellow-green fluorescent color when its excreted.

Like other B complex vitamins, vitamin B2 has a positive effect on the movement of blood and the transportation of oxygen around the body. Riboflavin is especially important during periods of growth and during times of high protein intake.

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Food Sources

Organ meats, nuts, cheese, milk and eggs.

Recommended Dosage

The Reference Daily Intake (RDI) is 1.7 mg.

Supplements

When taken as a supplement, vitamin B2 is most commonly found in doses from 25-50 mg.

When storing this vitamin, it is best to keep it in a dark place, as it does not tolerate sunlight well.

Vitamin B2 is best combined with other B complex vitamins.

Side Effects & Toxicity

None known.

Symptoms of Deficiency

Common symptoms of vitamin B2 deficiency include sores in or near the mouth, eye problems, inflammation of the mouth and tongue, hair loss, insomnia, dizziness and digestive problems.

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Vitamin B3 (Niacin) The Cholesterol Fighting Vitamin

Vitamin B3 has many names. Among the most common are niacin, nicotinic acid, and niacinamide. No matter what you call it, vitamin B3 is an important nutrient, and an important member of the vitamin B complex family. High doses of vitamin B3 have been shown to have a positive effect on cholesterol levels. Vitamin B3 has also shown promise as a way to boost memory and rid the body of toxins.

Those seeking to lose weight and build their fitness levels will appreciate the ability of vitamin B3 to stimulate blood flow, and to metabolize carbohydrates, fats and proteins.

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Food Sources

Liver, poultry, fish, rabbit, nuts, milk, cereal, and fish.

Recommended Dosage

The Reference Daily Intake (RDI) is 20 mg.

Supplements

When used as a dietary supplement, vitamin B3 is most commonly taken in doses of 25-50 mg. These supplements should be stored in a cool, dark location away from direct sunlight. Vitamin B3 combines well with other vitamin B complex supplements.

Side Effects & Toxicity

None known.

Symptoms of Deficiency

The scientific name for a deficiency of vitamin B3 is pellagra. This condition is characterized by dermatitis, dementia and diarrhea. Other problems caused by deficiencies include canker sores, dizziness, fatigue, headaches, indigestion, depression, insomnia, loss of appetite and low blood sugar.

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Vitamin A – The Eye Vitamin

Many people know vitamin A as the eye vitamin. This is because a deficiency can cause problems with vision, particularly at night. It is also plays an important role in several immune system functions as well as maintaining healthy skin. In addition, studies have shown that it has promise in protecting against environmental pollution and even cancer. Like vitamins C and E, it has been shown to have strong anti-oxidant properties.  Those looking to lose weight and get fit will especially appreciate this vitamin as it is also known to boost overall energy levels.

There are two compounds that form this vitamin – retinoids (preformed vitamin A) and carotenoids such as beta carotene (precursors of vitamin A that the body converts into active vitamin A). Beta carotene is easily converted into vitamin A in the body and unlike the preformed version, it is non-toxic.  In addition, beta carotene has been found to have its own unique antioxidant properties.

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Food Sources

Active vitamin A is only found in animal sources.  Foods rich in the active form include liver, milk and eggs. Beta carotene sources are only found in green and yellow-orange fruits and vegetables.  The most famous source of beta carotene is carrots.  Other sources of beta carotene include spinach, apricots and cantaloupe.

Recommended Dosage

The Reference Daily Intake (RDI) is 5000 IU. This is the level recommended to avoid deficiency. Many nutritionists, however, recommend that men who are trying to lose weight or increase their fitness level take higher doses.  To avoid toxicity and to take advantage of the additional antioxidant properties of beta carotene, it is best to get at least half of the RDI in the form of beta carotene.

Supplements

Vitamin A supplements are available as preformed vitamin A or as the precursor, beta carotene.  Again, it is best to meet your daily requirements with a combination of preformed vitamin A and beta carotene.

Vitamin A is best taken in combination with other vitamins such as vitamin B, C, D and E. In addition, it combines well with essential fatty acids, calcium, phosphorus and zinc.

Vitamin A supplements should be stored in a cool, dry place to avoid breakdown of this crucial nutrient.

Side Effects & Toxicity

Toxic effects have been noted with active vitamin A in excess of 15000 IU. Signs of toxicity include nausea, dizziness, problems with menstrual cycles, irritability, vomiting, headaches, hair loss, changes in the skin, bone pain and muscle aches. In addition, the high lipid concentration caused by excessive amounts can cause damage to the liver and spleen.

Beta carotene can be taken in large amounts for long periods of time virtually without risk of toxicity. The only adverse effect of taking too much beta carotene is the possibility of carotenemia – a harmless condition in which the skin turns a slight orange color.

Symptoms of Deficiency

Symptoms of deficiency are most commonly noticed in the form of eye and vision problems. People deficient in vitamin A may notice a dryness of the cornea as well as difficulties with night vision. Severe cases of deficiency can lead to an ulceration of the cornea which can result in blindness. Other signs of deficiency include abscesses, sinus problems, susceptibility to allergies, frequent colds and respiratory problems. Other manifestations of vitamin A deficiency can include skin problems like acne, scalp dryness and boils, as well as insomnia, weight loss and fatigue.

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Tunturi rowing machines are manufactured by Tunturi, which is part of the Accell Group, headquartered in Turku, Finland. Tunturi is the largest manufacturer of bicycles in Finland and an internationally significant manufacturer of fitness equipment. The Tunturi line of rowing machines have become a popular choice with both serious rowers and home exercise enthusiasts.

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Tunturi rowing machines range in price from just over $1,100 to a high of approximately $2,000 and they are an excellent choice for those who are serious about their workout.

Among the most popular of all Tunturi rowing machines is the R30 model. The R30 Tunturi rowing machines bring an excellent aerobic workout to the home user, and like all Tunturi rowing machines, the R30 provides an excellent workout for all muscle groups. In addition, the user-friendly console features oversized digits for easy reading, the soft and padded seat features a smooth and steady movement that is also very quiet, and the double rail design provides an excellent ergonomic design. The R30 model, like all other Tunturi rowing machines, is designed with attention to design, and with the intention of making every workout a big success. The Tunturi rowing machines feature easy to read LCD displays for heart rate, time, energy consumption, distance traveled and strokes per minute, as well as readings for time, temperature and humidity. The exercise models can be easily programmed manually, and resistance is provided via a manually controlled magnetic brake system. The bottom line on Tunturi rowing machines is that these machines are excellent choices for the serious exercise enthusiast. No matter what your level of fitness, Tunturi rowing machines provide an excellent workout and the easily adjustable resistance makes it easy to tailor your workout to your needs, and to change the resistance as your fitness level increases.

Click here to search new and used Tunturi rowing machines at BigFitness.net(A recommended and trusted online retailer of rowing machines)

Rowing Machine Buyer’s GuideRowing Machine Reviews of the Most Popular Brands

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