Good old vitamins - everyone bangs on about them without knowing the difference between them, or not even remembering the different types of vitamins out there. In this blog, we'll go full detail into each of the different vitamins, its purposes in the body and why they are crucial for your diet - whether you're putting on muscle, trying to lose fat, or maintaining a healthy lifestyle.
What are vitamins?
Vitamins are a group of organic (i.e. they contain carbon) compounds which are required for growth and metabolism in the body. You cannot metabolise your food without vitamins. You can obtain vitamins directly from plants where they are synthesised, or from eating animal products that have derived their vitamins from said plants.
The different types of vitamins are:
Vitamin A
Vitamin B complex
Vitamin C
Vitamin D
Vitamin E
Vitamin k
Out of these, Vitamins B & C are water soluble, meaning they can be synthesised by the body and can be absored and transported through water in the body, interacting with your cells. As these vitamins are easily transported through the body via water, they can easily be lost through the body via sweat, urine and other means, and so they need to be replaced on a daily basis. Diets high in refined sugars can lead to a deficiency in these vitamins.
Vitamins A, D, E & K are fat soluble, meaning that they can only be utilised in the presence of fat, where lipoproteins will carry these vitamins through the bloodstream. These vitamins are harder to leave the human body as they can attach to the liver and fat cells. , so we don't need to overload on these vitamins. A diet low in fat will lead to a deficiency in these vitamins.
Vitamiin A
Vitamin A is produced from Beta Carotene, and when broken down by the enzyme Di-Oxygenase, produces retinol, retinal & retonoic acid, which are all different forms of Vitamin A:
Retinol is the storage form of Vitamin A in the liver
Retinal is stored within the eyes to give us vision
Retinoic Acid is important for cell differentiation and allows cells to form into the way they do
Vitamin A is important for vision but also skin cell production and protects your skin against radiation. Carrots, cod liver oil and sea food are all high in Vitamin A.
Vitamin B complex
This vitamin is water soluble, meaning it can be utilised by the blood in your body and needs to be replenished daily. There are 6 main subtypes for Vitamin B:
B1 (Thiamine) - plays a vital role in providing energy for the body. Also aids brain and nerve health. Works well with other B vitamins. Fruit, oats, sunflower seeds, lentils and green peas are great sources of B1
B2 (Riboflavin) - helps to have healthy skin, prevent fatigue and healthy nerves. Almonds, soy beans and sweet potato are great sources of B2
(B3 (Niacin) - Decreases LDL (bad cholesterol) while increasing HDL (good cholesterol), therefore proving useful in the reduction of stroke and heart attacks. Also aids in healthy blood flow. Peanuts, sunflower seeds and peas are good for a B3 source
B6 (Pyridoxine) - Needed for bodily functions and plays a major role in your hormones and brain chemistry. Foods high in B6 are sweet potato, normal potato and bananas
B9 (Folate) - Important for production of your DNA and your red/white blood cells. It' also produces folic acid. If Folic acid is low, this can lead to Anaemia, where your blood has lower haemoglobin levels. They can be found in nuts, leafy greens and seeds
B12 Cobalamin - The most common deficiency out of all the B vitamins, B12 & B9 both help to the production of red blood cells. It promotes cell reproduction, better digestion, less inflammation and a healthier heart and brain. Foods high in B12 are liver, sardines, eggs, mushroom and meat
Vitamin C
Also known as Ascorbic acid, Vitamin C is a powerful anti-oxidant, meaning it protects your cells from free radicals, (harmful substances which are created during certain chemical reactions in your body). It also helps in collagen formation, which aids in connective tissue health and wound healing, and increases iron absorption to help with your immune system. They can be found in all citrus fruits and brocolli.. A deficiency in Vitamin C leads to Scurvy, which is a result of lack of collagen and weak tissue.
Vitamin D
Usually absored or produced in skin, Vitamin D is needed for calcium & phospherous absorption, two key minerals for strong bones, muscular contraction and cell growth. These can be found in fish and dairy products, and also from exposure to sunlight where your skin can synthesis the vitamin.
Vitamin E
Along with being a powerful anti-oxidant agent similar to Vitamin C, Vitamin E is especially useful in aiding blood clotting and healing - things like scabs, burns and bruises use Vitamin E to help repair the tissue around the damaged skin. It also decreases the need for oxygen in the blood and muscles. Leafy green, avacado, nuts and seeds are all high in Vitamin E.
Vitamin K
Last on our list, Vitamin K is the only vitamin that is a coenzyme as it can help other enzymes to break down nutrients, a coagulant and plays the most important role out of the vitamins in blood clotting synthesis. Coagulation (or clotting) is the process where blood changes from a liquid to a gel to form a blood clot. Vitamin K can be found in 3 forms: K1, K2 & K3. K1 & K2 are the two natural forms of Vitamin K, and K3 is a synthetic form which is water soluble, unlike the other two forms. Vitamin K can be found in leafy greens and dairy products.
Which vitamins are crucial for muscle growth?
The golden question, and the answer is....all of them. Multivitamins are essential for muscle growth and general upkeep of health in your body. As you can see, all the different Vitamins have different uses in your body. There's no one vitamin which trumps the other and taking too much of one vitamin can lead to its own set of issues. When sourcing a multivitamin, avoid going for the cheapest option, as they may contain fillers such as starch and won't be in its purest form.
If you have any questions, send an e-mail to MOB FIT at mobfituk@outlook.com
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