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Ordered today = Same day delivery
Free shipping from 200 AED
Free goodies and samples with every order
Ordered today = Same day delivery
Free shipping from 200 AED
Free goodies and samples with every order
Ordered today = Same day delivery
Free shipping from 200 AED
Free goodies and samples with every order
Many strength athletes often have deficiencies in various vitamins and minerals. This prevents the body from being able to fully perform and recover. That is why it is important to know which vitamins and minerals are important for strength athletes to be able to achieve progress. In this article I will give you information about the different vitamins and minerals that are important and what they do in your body.
Vitamin B12 benefits the central nervous system in many important ways. It helps maintain the health of nerve cells and forms nerve barrier. It also supports digestion and heart health. A B12 deficiency can lead to digestive disorders, an increased risk of heart disease, and negatively impact cognitive function. The following symptoms may indicate a B12 deficiency:
Who is at increased risk of a deficiency:
Vitamin B12 is mainly found in:
Daily intake adults: 2.4 micrograms
Vitamin B2 ensures, among other things:
Vitamin B12 works as an antioxidant and contributes to the prevention of health problems such as cardiovascular diseases and neurological disorders.
The following symptoms may indicate that you have a B2 deficiency:
Vitamin B2 is mainly found in:
Daily intake adults: MALE: 1.3 micrograms, FEMALE: 1.1 micrograms
Vitamin B6 is one of the vitamins in the vitamin B complex family.
All B vitamins, including vitamin B6, play an important role in many physical and psychological functions. However, they are best known for helping to maintain a healthy metabolism, supporting nerve and liver function, and promoting skin and eye health.
Vitamin B6 is used by the body every day and plays an important role in movement and memory, energy consumption and blood flow. Vitamin B6 also helps the body maintain a healthy nervous system. It produces hemoglobin, which carries oxygen in red blood cells throughout the body. It also helps with:
In fact, studies show that vitamin B6 benefits can also maintain healthy blood vessels, reduce symptoms of rheumatoid arthritis, prevent kidney stones, and more to help maximize your health. Deficiencies in vitamin B6 can lead to:
Products that contain vitamin B6 are:
Daily intake adults: 1.3 micrograms
Vitamin D is a fat-soluble vitamin that is only found in trace amounts in certain foods.
Furthermore, it can only be produced in our bodies when our skin is exposed to the sun. It is considered an “essential” nutrient because the human body cannot produce it without certain dietary sources and sunlight.
Calcium and vitamin D are two important micronutrients that work together in the body to support overall health. The complex relationship between vitamin D and calcium is especially crucial when it comes to bone metabolism, as both are essential for maintaining skeletal strength. Together, they support the health of the heart, brain, immune system, skin, and several other bodily systems such as testosterone production.
The body converts the sun’s rays into chemicals that are then used by the body. In particular, when UV-B rays hit the skin, a substance in the skin called 7-dehydrocholesterol is converted into previtamin D3 (the more active form). Previtamin D3 first travels through the kidneys and liver via the bloodstream and is then converted into the hormone calcitriol.
Consequences of vitamin D deficiency:
How can you get enough vitamin D?
Daily intake adults: 20 micrograms
Please note that the darker your skin color, the higher the chance of vitamin D deficiency, as the skin cannot absorb sunlight properly.
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin found in many fruits and vegetables. It acts as an antioxidant to neutralize free radicals and reduce the risk of inflammation and disease.
Your body also uses vitamin C to produce important compounds like collagen, a type of structural protein that forms connective tissue and helps with wound healing. Vitamin C is also needed to make other compounds, such as L-carnitine and neurotransmitters (Tyrosine, Serotonin, Noradrenaline).
Adequate intake of vitamin C improves the health of your skin, immune system and may even play a protective role against certain diseases. Consequences of vitamin C deficiencies include:
Food sources high in vitamin C:
Daily intake adults: MALE: 90mg, FEMALE: 75mg
Note that higher intake can suppress your training adaptations. Vitamin C works anti-inflammatory. You want inflammation to occur so that muscle recovery is activated in the body, which leads to muscle growth. Therefore, do not use products that are rich in vitamin C around your workouts!
Vitamin A is a fat-soluble vitamin that also acts as a powerful antioxidant in the body. It plays a crucial role in maintaining vision, neurological function, healthy skin, and more. Like all antioxidants, it is also involved in reducing inflammation by fighting free radical damage.
Vitamin A deficiencies may have the following symptoms:
Food sources high in vitamin A:
Daily intake adults: MALE: 3000 IU, FEMALE: 2310 IU.
Note that these are also antioxidants, so do not use this around your workouts!
Vitamin E is also an antioxidant. It plays important roles within cell membranes and cell signaling. Other benefits of vitamin E include its role as an important fat-soluble vitamin necessary for the proper functioning of many organs, enzymatic activities, and neurological processes. Benefits of consuming more foods rich in vitamin E include treating and preventing cardiovascular diseases, such as chest pain, high blood pressure, and blocked or hardened arteries.
Food sources high in vitamin E include:
Daily intake adults: 15mg
Note that high doses of vitamin E can suppress training adaptations, including muscle growth.
Vitamin K is an important nutrient that plays a role in everything from bone metabolism to blood sugar control. It is the most common source, found primarily in plant foods like green leafy vegetables. In contrast, it is found in animal products and fermented foods. Foods high in this vitamin include meat and dairy products.
Vitamin K Deficiencies
Vitamin K deficiency is very serious and can lead to easy bruising, bleeding, tooth decay, and weakened bones. For this reason, it is crucial to make sure you eat a serving or two of vitamin K-rich fruits and vegetables with every meal.
Food sources rich in vitamin K:
Daily intake adults: MALE: 120 micrograms, FEMALE: 90 micrograms
