I am deficient in micronutrients. That's why I supplement my vitamin and mineral intake every day. My workouts, diet, and water intake affects the absorption of these micronutrients. That's why I pay close attention to the food and drinks I consume.
First, vitamins are organic substances present in minute amounts in natural foodstuff. They are an organic compound, which means that it contains carbon. There are 13 vitamins categorized into fat and water soluble.
Dietary fats help the body absorb fat soluble vitamins through the intestinal tract. The body stores fat soluble vitamins in fatty acids and the liver. These vitamins can stay in the body for days and sometimes for months. Conversely, water soluble vitamins do not stay in your body. Water transports them to the cells and then expels them via the urine.
Second, minerals are substances responsible for the following:
Skeleton
Soft tissues
Neuromuscular transmission (muscle movement)
Blood clotting
Oxygen transport
Enzymatic activity
There are two kinds of minerals: macro minerals and trace minerals. I need a larger amount of macro minerals while less of trace minerals.
I use Athlete's Mega One Daily MultiVitamin by NSP Nutrition to keep me going. One tablet a day at breakfast provides the following nutrients:
Vitamin A (fat-soluble): necessary for skin, eye, and immune health
Vitamin C (water-soluble): essential for your immune system and collagen production
B vitamins (water-soluble): involved in energy metabolism and red blood cell production
Vitamin D3 (fat-soluble): vital for bone health
Vitamin E (fat-soluble): help protect your cells from damage
Calcium (macro mineral): helps maintain strong teeth and bones
Chromium (macro mineral): helps breakdown carbohydrates crucial for brain function
Copper (trace mineral): helps with red blood cell formation
Iodine (trace mineral): helps thyroid synthesize thyroid hormones and maintains a healthy metabolism
Iron (trace mineral): helps the blood cells transport oxygen around the body
Magnesium (macro mineral): crucial in energy production and for muscle function
Manganese (trace mineral): may help to ease joint pain
Potassium (macro mineral): helps with heart, muscle, and nerve function
Selenium (trace mineral): powerful antioxidant that reduces cell damage
Zinc (trace mineral): vital for a strong immune system and testosterone production
Consider adding a multivitamin to your diet. If you wish to try NSP Nutrition Athlete's Mega One Daily MultiVitamin, use code JOSE10. You will receive 10% off your entire order every time. Another multivitamin I recommend is Formula 2 Multivitamin Complex by Herbalife Nutrition. If you do not want to try either, that's ok. Make sure you do take one to optimize your health.
References
NSP Nutrition; Athlete's Mega-One Daily MultiVitamin; www.nspnutrition.com; https://nspnutrition.com/products/mega-one-multivitamin?_pos=1&_sid=e2a05adf3&_ss=r; Last accessed 2 February 2022.
Herbalife Nutrition; Formula 2 Multivitamin Complex: 90 Tablets; https://myhljourneydm.goherbalife.com/Catalog/Product/Details/en-US/3115; Last accessed 2 February 2022.
Yvette Brazier; What are Vitamins, and How do they Work?; Medical News Today; www.medicalnewstoday.com; https://www.medicalnewstoday.com/articles/195878?c=927831382413; Updated 15 December 2020; Last accessed 2 February 2022.
National Center for Complementary an dIntegrative Health; Vitamins and Minerals; National Institutes of Health, U.S. Department of Health and Human Services; www.nccih.nih.gov; https://www.nccih.nih.gov/health/vitamins-and-minerals; Last updated February 2018; Last accessed 2 February 2022.
U.S. National Research Council Committee on Diet and Health; Diet and Health: Implications for Reducing Chronic Disease Risk; Chapter 11: Fat-Soluble Vitamins; https://www.ncbi.nlm.nih.gov/books/NBK218749/; National Academies Press; Washington, D.C.; Published 1989; Last accessed 2 February 2022.
Diet and Health; Chapter 12: Water-Soluble Vitamins.
Diet and Health; Chapter 13: Minerals
MedlinePlus; Minerals; National Library of Medicine; www.medlineplus.gov; https://medlineplus.gov/minerals.html; Last updated 19 November 2021; Last accessed 2 February 2022.
Texas Heart Institute; Minerals: What They Do, Where to Get Them; www.texasheart.org; https://www.texasheart.org/heart-health/heart-information-center/topics/minerals-what-they-do-where-to-get-them/; Last accessed 2 February 2022.
Familydoctor.org; Vitamins and Minerals: How to Get What you Need; https://familydoctor.org/vitamins-and-minerals-how-to-get-what-you-need/?adfree=true; Last updated 3 August 2020; Last accessed 2 February 2022.
Office of Dietary Supplements; Chromium; National Institutes of Health, U.S. Department of Health and Human Services; https://ods.od.nih.gov/factsheets/Chromium-Consumer/; Last updated 22 March 2021; Last accessed 2 February 2022.
Comments