Body Building Guru

The importance of Vitamin Supplements

Vitamins are essential for the growth and development of the body. They are organic substances that act as catalysts in a number of body functions such as metabolism, synthesis of hormones, neurotransmitters, cell growth etc. They are not involved directly in the release of energy in the body but play a significant role at the backend. The body cannot carry any of its normal functions in the absence of any of the vitamins. They are required in an adequate quantity by the body for sustaining a long and healthy life. Vitamins cannot be absorbed without ingesting food. One requires a variety of foods in each meal to meet the recommended Dietary allowance (RDA) of vitamins on a daily basis. The body is incapable of manufacturing them or cannot make adequate amounts, thus, they must be taken in the form of vitamin supplements.

Vitamins help regulate the body’s metabolism, assist in the formation of bones and tissues and help in the synthesis of carbohydrates, proteins and fats. Vitamin supplements are the latest rage in the health and fitness industry owing to the fact that all the vitamins cannot be taken in regular meals without eating a variety of foods. These supplements are available in the form of tablets, capsules, gels and liquids. They can be taken routinely in fixed doses depending upon the specific needs of your body. Before taking any nutrient supplements, you must consult a registered medical practitioner in order to determine if it is required by your body or not. You must also consider any ailments or diseases you might be prone to such as diabetes, coronary heart disease, depression, asthma, osteoporosis, high blood pressure, anxiety, stress related disorders, arthritis, liver or kidney infection, gastrointestinal problems etc. before taking any product. You also need to take your present medical condition, family health history and allergies into consideration prior to taking additional nutrients. For instance, if you are pregnant, your vitamin intake might be more than that of a normal adult whereas, if you are shedding hair, you might require a particular vitamin to stop hair fall.

You must also try to avoid taking certain vitamins if you are on a specific medication as it might result in harmful reactions. It is also recommended that you follow the Recommended Dietary Allowance (RDA) dosage or one suggested by a physician. Taking certain vitamins in excess can lead to a number of side effects such as irregular heartbeat, digestive disorders, nausea, vomiting, headaches, anxiety, restlessness, toxicity, renal stones, liver damage etc.

Vitamin Supplements are also required in large quantities by older people. This is because the process of ageing reduces the body’s capability to absorb adequate amounts of vitamins from various foods. Children too, need sufficient vitamins and other nutrients on a daily basis. To meet the RDA of vitamins, minerals and other nutrients, one needs to eat a variety of foods in each meal which is not possible. Therefore, it is important to supplement the essential nutrients to avoid any deficiencies that can interfere with the process of growth and development in children leading to far reaching impacts at a later stage in life.

The supplements market is loaded with a variety of vitamin products specifically designed keeping in mind the needs of different individuals. You can find nutritional supplements for children, older people, pregnant women, those trying to recover from a long term illness or injury. You can also find supplements for individuals suffering from osteoporosis, hair loss, wrinkles, fatigue, pre menstrual syndrome and infertility.

It is important to consider the contents of any supplement before taking it. Taking the right supplements in an adequate quantity can help augment the process of repair of the daily wear and tear of the body, enhance cell growth, metabolism and immunity. Vitamins help reduce stress and increase the body’s capacity to fight the free radicals that impose harmful effects on the health of an individual such as cigarette smoke, pollution, ingestion of fats through junk foods etc.

Vitamin Deficiency: A matter of concern

Vitamins are required by the body to initiate a number of chemical and biological processes in the body. It is important to have adequate knowledge about the function of each vitamin and why it is important for the development of the body. Vitamins help in the synthesis of various biochemical substances in the body, are involved in the normal functioning of the body and help enhance the nervous, circulatory and reproductive system. Vitamins are organic substances that act as catalysts in a series of metabolic processes in the body. They do not provide energy directly to the body but work as essential substances from the backend. They are the backbone of most body functions which cannot be carried out in their absence. They help in the process of maintenance and repair the everyday wear and tear of the body. Vitamin deficiencies can arise, if these nutrients are not present in an adequate quantity in the body.

Vitamin deficiency can be the outcome of a prolonged illness, injury, ailments such as heart disease, cancer, increased cholesterol levels etc., eating disorders and malnutrition. This is usually characterized by a number of factors such as fatigue, hormone loss, depression, strain, prolonged feeling of sadness, swelling of limbs, joint pain, electrolyte imbalances, weakness, anxiety, stress related disorders, split hair, dry skin, inflammation of the mouth or tongue etc.

Most of the essential vitamins are present in a well balanced diet, but if you are unable to take them in adequate quantities, you can resort to supplementation in addition to meals. Vitamins are required for sustaining a long and healthy life. The body cannot function in their absence and they can be obtained by taking a varied diet. However, fruits and vegetables tend to age and lose most of their nutrient quotient and modern food processing technologies destroy the vitamin content of most foods. The best way to avoid vitamin deficiency is to eat a number of fresh fruits and vegetables.

Vitamins are divided into two categories — Fat soluble vitamins which are A, D, E and K and are found in vegetable oils, fish, poultry, dairy and meat products. They are circulated in the body in fats and are stored in the liver and fatty tissues when in excess. They do not require ingestion on a daily basis.
Water soluble vitamins are B, C and folic acid. They are found in organ meats, fish, poultry, eggs, whole grains and fresh fruits and vegetables. They are circulated in the body through water and cannot be stored in the body. When in excess, they are excreted through urine. They tend to be destroyed when heated, grilled or brought in contact with water for a long time.

Common Vitamin deficiencies:

Vitamin A (Beta-Carotene):
Symptoms: Deficiency of this vitamin is characterized by blindness, dry hair, sinusitis, decreased immune system, susceptibility to cancers, eye infection, insomnia, itching, skin rashes, loss of appetite, outbreak of acne, colds, flu, weakening of bones, night blindness, reduction in the synthesis of steroids and fatigue.
Food Sources: Fish, liver, green leafy vegetables, carrots, apricots, asparagus, broccoli, cheese, garlic, olives, milk products, beets, papaya, peaches and red peppers.
Affect: It affects the bones, hair, eyes, teeth, skin tissues and the immune system.

Vitamin B Complex:
Symptoms: Bad breath, fatigue, dry hair, nervousness, anxiety, depression, high levels of cholesterol, digestive disorders, depression, loss of appetite, anemia, electrolyte imbalances, hypertension, painful joints, swelling of the limbs etc.

Food Sources: Dairy products, eggs, fish, milk, organ meats, poultry, broccoli, beans, cauliflower, nuts and vegetables, asparagus, peanut butter, spinach, raisins, cheese, brown rice, yogurt, sprouts and whole grains.
Affect: Eyes, cells, liver, mouth, skin and nervous system.

Vitamin B12:
Symptoms: Fatigue, irritability, loss of appetite, unpleasant body odor, digestive disorders, weakness in arms and legs, memory impairment, slower reflexes, depression, nervousness and anemia.
Food Sources: Found in beef, seafood, eggs, kidney, clams, liver, milk, tofu and cheese.
Affect: Nervous system, red blood cells, gastrointestinal tract and liver.

Vitamin C:
Symptoms: bleeding gums, muscle degeneration, blood clots, slow healing of wounds, nosebleeds, decreased immunity, low resistance and cavities.
Food Sources: berries, citrus fruits, asparagus, broccoli, beef liver, green leafy vegetables, sprouts, mangoes, oranges, pineapples, radishes, strawberries etc.
Affect: Adrenal glands, capillary walls, cells, blood, bones, connective tissues, heart, mucous membranes, nervous system and teeth.

Vitamin D:
Symptoms: diarrhea, brittle and fragile bones, osteoporosis, hypocalcaemia, softening of bones and teeth, pale skin, poor metabolism, rickets, sensitivity to pain, nervousness, myopia, low blood calcium, irregular heartbeat and inflammation of mouth and throat.
Food Sources: fish, dairy products, eggs, butter, milk, oatmeal, salmon, sardines, sweet potatoes and can be converted from the action of direct sunlight on the skin.
Affect: heart, kidneys, nervous system, thyroid gland, teeth and bones.

Vitamin E:
Symptoms: gastrointestinal disorder, dry and falling hair, impotency, miscarriages, muscle weakness, enlarged prostrate gland.
Food Sources: Almonds, peanuts, milk, eggs, wheat germ, sweet potatoes, brown rice, corn, dark green leafy vegetables, spinach, sunflower seeds, soybeans and kale.
Affect: Heart, lungs, blood vessels, pituitary glands and skin.

Vitamin K:
Symptoms: Low platelet count, osteoporosis, poor blood clotting and high glucose levels.
Food Sources: These include alfalfa, dark green leafy vegetables, rye, whey, cabbage, cauliflower, broccoli, eggs, sprouts etc.
Affect: Bones, blood, liver.

Folic Acid:
Symptoms: Characterized by sore tongue, depression, anxiety and fatigue leading to birth defects and deficiency in pregnant women.
Food Sources: These include beans, milk, beef, green leafy vegetables, pork, organ meats, lamb, lentils, tuna, salmon, carrots, peas, chicken and dates.
Affect: red blood cells, nervous system, metabolism and development of the body.