Lactate is no longer the enemy
Lactate is no longer the enemy: la molécula que está cambiando el deporte y la salud
Durante años nos contaron una historia… hoy sabem...
by Rubén of the loan, Natural and Sports Supplementation Specialist
Vitamins are micronutrients essential for general health and well-being. Although they do not provide energy like carbohydrates, fats or proteins, They play a crucial role in numerous biological functions, from strengthening the immune system to maintaining skin health, bones and nervous system.
In this article, we offer you the definitive guide to vitamins: what are they, what are its types, its functions in the body, The best food sources and how to avoid deficiencies.
Keto Electrolytes
Mega D3 + MK-7
Mega D3 + MK-7 de NOW Foods combina 5000 IU of vitamin D3 and 180 MCG of K2 MK-7 to strengthen bones, cardiovascular system and immunity. Safe and high absorption formula.
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Vitamin C lipid liquid vital
Vitamina D 5000UI – Now Foods
Vitamin D3 + MK-7 NOW Líquida
Vitamina D3 2000UI – Now Foods
What Are Vitamins?
Vitamins are organic compounds that the body needs in small quantities to carry out essential metabolic functions.. Most vitamins cannot be synthesized by the body, so they must be obtained through diet or, In some cases, through supplements.
Classification of Vitamins
Vitamins are divided into two large groups according to their solubility.:
- Fat-soluble vitamins: They dissolve in fat and are stored in adipose tissue and the liver.
- Water-soluble vitamins: They dissolve in water and are not stored in the body, so they should be consumed regularly.
Fat-soluble vitamins
Fat-soluble vitamins include vitamins A, D, E and K.
1. Vitamin A (Retinol)
Vitamin A is essential for eye health, immune function and skin health.
Features:
- Maintains healthy vision, especially in low light conditions.
- Strengthens the immune system.
- Contributes to the health of the skin and mucous membranes.
Food Sources:
- Liver, carrots, spinach, potatoes, eggs, whole milk.
Deficiency:
Can cause night blindness, dry eyes and frequent infections.
2. Vitamin d (Colecalciferol)
Known as the “sunshine vitamin.”,”Vitamin D is essential for bone health and the immune system.
Features:
- Facilitates the absorption of calcium and phosphorus, essential for bone health.
- Strengthens the immune system.
- Improves muscle function.
Food Sources:
- fatty fish (salmon, sardines), eggs, fortified milk, sun exposure.
Deficiency:
Can cause osteoporosis, rickets in children and muscle weakness.
3. Vitamin E (TOCOPHEROL)
Vitamin E is a powerful antioxidant that protects cells from damage caused by free radicals..
Features:
- Protects cell membranes.
- Improves skin health.
- Contributes to cardiovascular health.
Food Sources:
- Vegetable oils, dried fruits, seeds, avocado, spinach.
Deficiency:
Can cause neurological problems and muscle weakness.
4. Vitamin K
Vitamin K is essential for blood clotting and bone health.
Features:
- Participates in blood clotting.
- Contributes to bone health.
Food Sources:
- Green leafy vegetables (spinach, kale), broccoli, Brussels sprouts.
Deficiency:
May cause excessive bleeding and bone fragility.
Water-soluble vitamins
Water-soluble vitamins include the vitamin B group (B1, B2, B3, B5, B6, B7, B9, B12) and vitamin C.
1. Vitamin B1 (Thiamin)
It is essential for carbohydrate metabolism and nerve function.
Features:
- Participate in energy production.
- Contributes to the proper functioning of the nervous system.
Food Sources:
- Whole grains, legumes, pork, dried fruits.
Deficiency:
May cause beriberi, a disease that affects the nervous and cardiovascular systems.
2. Vitamina B2 (Riboflavin)
Riboflavin is essential for energy production and skin health.
Features:
- Contributes to energy production.
- Maintains skin and eye health.
Food Sources:
- Leche, eggs, lean meat, green leafy vegetables.
Deficiency:
May cause inflammation of the tongue, chapped lips and sensitivity to light.
3. Vitamina B3 (Niacin)
Niacin is important for cardiovascular health and energy metabolism.
Features:
- Helps maintain healthy cholesterol levels.
- Contributes to the function of the nervous system.
Food Sources:
- Carne, fish, whole grains, dried fruits.
Deficiency:
Can cause pellagra, a disease characterized by dermatitis, diarrhea and dementia.
4. Vitamina B9 (Folic Acid)
Folic acid is essential during pregnancy for the development of the fetal nervous system.
Features:
- Participates in DNA synthesis and cell division.
- It is essential for the formation of red blood cells.
Food Sources:
- Green leafy vegetables, legumes, citrus, fortified cereals.
Deficiency:
May cause megaloblastic anemia and neural tube defects in the fetus.
5. Vitamina B12 (Cobalamine)
It is essential for the production of red blood cells and the functioning of the nervous system.
Features:
- Contributes to the formation of red blood cells.
- Maintains the health of the nervous system.
Food Sources:
- Carne, fish, eggs, leche, fortified products (for vegans).
Deficiency:
Can cause pernicious anemia and neurological problems.
6. Vitamin C (Ascorbic acid)
Vitamin C is a key antioxidant that strengthens the immune system.
Features:
- Improves iron absorption.
- Protects against infections.
- Contributes to the formation of collagen for skin health, blood vessels and bones.
Food Sources:
- Citrus, strawberries, kiwi, peppers, broccoli.
Deficiency:
Can cause scurvy, a disease that causes weakness, bleeding gums and anemia.
Benefits of Pre-workouts
1. Increased Energy
The combination of caffeine and other stimulants provides a boost of energy that helps you overcome fatigue and stay active throughout your workout..
2. Improved Strength and Stamina
Ingredients like creatine and beta-alanine improve your muscles' ability to perform repetitive strain and heavy lifting.
3. Greater Mental Concentration
Mental focus is key during exercise, and pre-workouts help improve attention and mental clarity, especially during intense or long-duration workouts.
4. Best Muscle Pump (Pump)
Thanks to increased blood flow, greater muscle congestion is achieved, which not only improves physical appearance during training, but also facilitates recovery.
B-50 100 cápsulas Now Food
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Vitamina D3+K2 Weider
1000 Sunshine Vitamin IU per capsule. With the premium quality of K2Vital, vitamin K2 MK-7. Provides magnesium, important cofactor to activate vitamin D.
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VITAMINA C BIG
Vita C 1000 mg of BIG is a dietary supplement in capsules composed solely of vitamin C together with a dry extract of rose hips to provide our body with vitamin C from different origins., to achieve greater bioavailability so that our body can correctly absorb vitamin C.
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Probitec Complet 30 capsules
Complete Probitc of 100% Natural, It is a food complement to the Probitec line, A formula that contains a select combination of eight beneficial patented bacteria.
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Vitamina C Liposomal 90 capsules
Pureway-C® is a new form of vitamin C, clinically proven, which exceeds other forms of vitamin C in terms of biological activity. Pureway-C® remains more effectively in human cells than other sources of vitamin C and with faster absorption.
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Phytoquer 60 capsules
Food complement containing an innovative Quercetin extract, formulated with Fitosoma® technology that increases absorption and bioavailability. The formula is completed with vitamin D3 and B2.
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Do I need to take vitamin supplements??
While a balanced diet should provide all the necessary vitamins, some people may need supplements, especially in the following cases:
- Pregnancy and lactation.
- Vegetarian or vegan diets (due to B12 deficiency).
- Older people who may have difficulty absorbing certain vitamins.
- People with chronic illnesses or conditions that affect nutrient absorption.
Before taking any supplement, It is advisable to consult a health professional to evaluate your specific needs..
Conclusion
Vitamins are essential for optimal body function and disease prevention. Each of them has a unique and specific role, from maintaining eye health to strengthening the immune system and protecting against oxidative stress.
The key to good health is to consume a varied and balanced diet that includes foods rich in vitamins, and if necessary, supplement with supplements under medical supervision. Take care of your health by incorporating the right vitamins into your daily life!
EMI 30 envelopes
Permeated on 100% Natural is a nutritional complement to a unique formula based on L-glutamine, gamma orizanol, quercetin, N-acetil-glucosamine, L-Lisina, N-acetyl-cysteine, beta -carotene, Group B vitamins, vitamins D3, Biotina y zinc, that contributes to the maintenance of the mucous membranes, Like the intestinal, in normal conditions.
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Vigor-on 90 capsules
Food supplement based on vitamins and adaptogens to have a good energy balance during the day to day and thus develop good hormonal health.
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Schisandra Complex 200ml
Contains a mixture of high-potency Omega-3 richer in EPA to which we have added Schisandra chinensis extract and vitamin D3 to maintain the immune system and joint mobility.
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Natural DHA
Nutal DHA de Puro Omega It is a high concentration supplement in omega-3 fatty acids, especially in DHA (Docosahexaenic acid), Formulated to support brain health, visual y cardiovascular. Prepared from purified and concentrated fish oil, offers optimal absorption and maximum purity.
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Glutaredox
Food supplement based on reduced Glutathione (Setria®), Vitamin C, L-cystine and selenium.
The antioxidant, detoxifying and hepatoprotective that makes a difference.
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Cefavit D3 K2 Mg
Food supplement with Vitamin D3 (2000 UI), along with vitamin K2 (MK-7) and Magnesium.Vitamin D3 and magnesium support the maintenance of normal muscle function and together with vitamin K, They are important for normal bone maintenance.Vitamin K also contributes to normal blood clotting.
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