Vitamins...part 2

Fat Soluble Vitamins

Vitamin A

Retinol, Retinoids and Carotenoids

Vitamin A is a fat-soluble vitamin and is also a powerful antioxidant, such all antioxidants are involved in reducing inflammation by fighting free radicals.

Vitamin A is necessary for the proper development and reproduction of the organism, the excellent functioning of vision, the lengthening of bones and the building of strong bones and healthy skin, as well as the smooth functioning and stimulation of the immune system, as it activates lymphocytes. It also plays a vital role in reproduction, as it participates in spermatogenesis.

Its lack of causes:

• Eye disorders such as dry eyes, etc.

• Nyctalopia (reduced vision in dim light or at night)

• Delay in body development (bones, teeth)

• Skin diseases (dry skin)

• Low immunity and frequent infections

• Respiratory infections

• Hormonal imbalances

• Risk in pregnancy

Rich sources of vitamin A

Animal

Fish liver oil (cod oil), animal liver (beef, poultry), butter, margarine (which is made from quality seed oils), egg yolks, and fatty fish (salmon, salmon, cod, sardines).

Vegetables

Pumpkin, sweet potato, avocado, broccoli, spinach, lettuce, coloured peppers, tomato (and prepared), soy, and beta-carotene*, which is abundant in carrots.

Fruits: Mangoes, melons, apricots, peaches, plums, citrus fruits, red apples, etc.

* The conversion of carotenoids into vitamin A occurs mainly in the intestine, so the conversion will be reduced if we have disorders or some inflammation in the intestine.

Tips

The presence of zinc facilitates the absorption, accumulation and utilization of vitamin A and vitamin E. Vitamin A is necessary for the metabolism of calcium and iron. When additional iron is taken, the amount of vitamin A must be high to protect the body from the increased activity of iron bacteria due to its high concentration.

Vitamin D

Ergocalciferol D2 / Cholecalciferol D3

Vitamin D could also be characterized as a pro-steroid hormone as it is also responsible for the direct function of the production of many other hormones in the body. The end product of its metabolism, Calcitriol as a hormone interacts with more than 2,500 genes in the human body.

The presence of vitamin D is necessary for cells to access the DNA "library". In other words, it shows that vitamin D is the key to turning on our genes.

Main functions of vitamin D

The functions of vitamin D are closely related to mineral metabolism and bone health. First of all, its main activity in the human body is to increase the level of calcium in the blood by promoting the absorption of calcium and phosphorus from the intestine and releasing these minerals from the bones. In order to maintain the average calcium/phosphorus ratio in the body, vitamin D also increases the excretion of phosphorus, but not calcium, by the kidneys.

Vitamin D promotes the intestinal absorption of phosphorus and calcium, stimulates the differentiation of progenitor cells into osteoclasts, recovers calcium from the bones and participates in the mineralization of bones, protecting them from the disease of osteoporosis.

It improves high vascular and circulatory blood pressure in combination with other vitamins. It can help with immune function, insulin secretion, hormonal balances such as thyroid, preventing breast and prostate malignancies, various types of cancer, rickets in children and osteomalacia in adults, muscle weakness, dry skin and even simple colds.

According to recent evidence, vitamin D interacts with membrane receptors of various tissues, including the heart, muscle, brain and skin.

Vitamin D partially affects genes that encode proteins that regulate cell differentiation and cell apoptosis. It plays a role in regulating cell proliferation, neuromuscular and immune system function, and reducing inflammation.

Daily needs: In basic terms, let's keep in mind that the body needs to have the following:

Deficiency: < 10 ng/ml

Deficiency: 10-30 ng/ml

Adequacy: 30-100 ng/ml

Toxicity: > 100 ng/ml

Natural sources of D (D2 & D3): sun exposure, cod liver oil, salmon, sardines, tuna, tongue, caviar, cow's milk beef, and fresh cheese.

The benefit of taking vitamin D supplements

It takes 1,000 IUs of vitamin D3 daily to raise blood levels by 5ng/ml. If someone is deficient (20ng/ml), then if they supplement with 2,000 units a day, they will reach 30ng/ml. He must increase by 4,000 units to achieve the desired 40 ng/ml level.

A few categories of people are more likely to be deficient in vitamin D. These people need to take a supplement with this nutrient. These categories include:

Vegetarians, especially vegans, because vitamin D is mainly found in animal and dairy products.

Asian women and children may not consume enough vitamin D foods and choose to cover their skin.

Breastfeeding women whose breast milk may be low in vitamin D, especially in winter.

Older people are confined to a house and tend to be malnourished.

Vitamin D in training

1. Besides calcium helping bone health, vitamin D helps reduce inflammation in the body, improve mood and boost immunity while allowing the brain to release melatonin for better sleep. This is also why vitamin D is most effective at night, about an hour before bed.

2. Although supplemental vitamin D does not change daily performance, it can help with the development and progression of arthritis (which is very common in bodybuilders).

3. Avoid D3 preparations containing vitamin A (such as various fish oils produced from the fish liver, e.g. cod liver oil, cod liver oil, etc.). On the one hand, the action of vitamin A is antagonistic to the act of vitamin D3.

On the other hand, to get a sufficient dose of vitamin D in this way, you will simultaneously take such an increased dose of vitamin A that problems may arise. Instead, prefer formulations that also contain magnesium, as it is necessary for the metabolism of D3 and by increasing the intake of D3, the intake of magnesium should be correspondingly increased.

Tips

When the body is correctly loaded with vitamin D, it takes many weeks to create a deficiency, when food plays the most crucial role here so that the discharge of the vitamin is as low as possible.

Theoretically, 15 – 20 minutes of exposure to sunlight from 10 am to 2 pm, without sunscreen, three times a week is enough time to provide the body with the required amount of vitamin D.

Blocking UVB also inhibits D3 production in the skin. E.g. sunscreens, the skin's melanin (the natural sunscreen), and geographic location.

Countries in the northern hemisphere of Europe, such as the Scandinavian countries and the USA, especially in the winter when UVB doesn't penetrate the atmosphere, even though it can have sunshine. The sun's zenith angle in winter helps us understand how and if we get the proper vitamin D preventive benefits. If your shadow is longer than your height, this angle of solar exposure is ideal.

Its lack of causes

Numerous epidemiological studies have shown correlations of lack or deficiency of vitamin D with endocrine disorders such as diabetes mellitus and obesity, cardiovascular diseases such as hypertension, arteriosclerosis, heart attack, and various malignancies such as breast, uterus, ovaries, and bladder.

Also, autoimmune diseases such as systemic lupus erythematosus, rheumatoid arthritis, severe infections such as tuberculosis and neurological-psychiatric diseases such as Parkinson's disease, schizophrenia, depression, multiple sclerosis etc.

Vitamin Ε / Tokoferol

Vitamin E is part of a family of compounds known as tocopherols and is a fatty substance with anti-ageing properties. Also, it generally protects cells from free radicals (peroxidative compounds) since it has a strong antioxidant effect and vitamins A and C from oxidation. It protects red blood cells from premature maturation and is considered a necessary component for cellular respiration. It also protects the lung tissue from atmospheric contamination. It prevents and dissolves blood clots, strengthens the immune system, reduces fatigue, accelerates wound healing, and finally protects the vessels from arteriosclerosis, helping to reduce blood pressure and the risk of coronary heart disease. Which in detail:

1. It prevents arteriosclerosis, i.e. the gradual clogging of the arteries, which occurs as we age. In short, vitamin E enters the LDL molecule, inhibiting its destructive oxidation caused by free radical attacks. Therefore, it stops the clogging, narrowing and destruction of the arteries, preventing the creation of coronary heart disease. Vitamin E also thins the blood, another vital health benefit as it prevents platelets from building up.

2. It revitalizes and strengthens the immune system. Due to its antioxidant action, vitamin E can also reduce the oxygen demand of the muscles and therefore increase the capacity for physical exercise. It also helps heal wounds, protects against atherosclerosis and thrombosis, protects collagen fibres from the destructive action of free radicals that lead to wrinkles, relieves skin dryness, and promotes its softness.

3. Vitamin E is essential for the beauty and health of the skin because it "locks" moisture inside the cells and boosts collagen production to reduce lines and wrinkles while helping the function of the natural barrier that protects the skin. It also protects the skin from sunlight, a significant action for those who sit in the sun since UV rays can destroy up to 50% of the skin's natural stores of vitamin E.

4. Offers significant protection against cancer. The anticancer activity

of this vitamin is mainly attributed to its immune-stimulating properties. Studies have shown that

people with low levels of vitamin E in their blood are 50% more prone to develop

all forms of cancer. It reduces the risk of bladder cancer, and several studies confirm that we can reduce the risk of bladder cancer by 50%.

5. Parkinson's disease studies suggest that taking high doses of vitamin E can slow the progression of Parkinson's disease and reduce the severity of other neurological disorders.

6. Reduces the risk of Alzheimer's. A study showed that those with the highest intake of the vitamin had a 67% lower risk of Alzheimer's. A different study showed that those who showed early symptoms of the disease and took vitamin E supplements did not show a difference from the rest in the degree of progression of the disease.

7. It is also known as the "vitamin of love" or "reproductive vitamin", as it protects blood cells and enhances sexuality and fertility. It is no coincidence that it is recommended to treat male impotence.

Factors for vitamin E deficiency

In the majority of cases, vitamin E deficiency is due to poor absorption by the body, and the complications are usually the following:

• Reproductive problems, such as infertility

• Vision problems, e.g. waterfall development

• Difficulty walking or lack of coordination

• The appearance of spots on the skin. Vitamin E in sufficient quantities makes the skin brighter, and its lack produces opposite results.

• Neurological damage

• Pain and muscle weakness

• General malaise

In pregnancy, when the fetus does not receive a sufficient amount of vitamin E from its mother, the risk of miscarriage is increased, as the lack is an obstacle to the development of vital organs and the survival of the baby, i.e., A severe lack of vitamin E leads to depletion of reserves of valuable fatty acids, causing the cells to rely exclusively on glucose. Without glucose for energy production, it becomes impossible for the organs and the nervous system to develop, especially the brain, resulting in the death of the fetus.

Vitamin E occurs in nature in the form of eight chemical compounds:

Tocopherols

• Alpha

• Beta

• Gamma

• Delta

Tocotrienols

• Alpha

• Beta

• Gamma

• Delta

Vitamin E is measured in mg or i.u. (1mg = 1.49i.u.). Vitamin E is listed as the "d-alpha tocopherol/tocotrienol" equivalent on supplement labels.

The synthetic form of vitamin E is "do-alpha tocopherol", which is far from the natural quality and is derived from petrochemicals known for their toxic effects. This form of alpha-tocopherol is often found in dietary supplements and fortified foods.

Natural resources

Fat-soluble vitamin E is found in larger quantities in fatty foods, with the main

source vegetable oils (mainly wheat oil and sunflower oil with the highest values in mg

content followed by soybean oil and corn oil), nuts (especially sunflower seeds, flax seeds, almonds, hazelnuts and walnuts), offering omega-3 fatty acids in our body, seeds and unprocessed grains, germ wheat, certain vegetables, avocado and seafood.

Recommended Daily Intake

The daily needs for an adult are estimated at around 15 mg. The recommended daily amounts of vitamin E are:

• For babies up to 1 year: 4 – 5 mg,

• For children 1 to 8 years: 6 – 7 mg,

• For children 9 to 13 years: 11 mg for adolescents and adults: 15 mg

• During pregnancy and breastfeeding: 19 mg

Vitamin E in training

The administration of 400 mg of vitamin E for three months improved the performance of athletes in aerobic activities. In another group of athletes, administration of 1200 I.U. of vitamin E every day for two months improved maximal oxygen consumption (VO2max) significantly while at the same time reducing lactic acid formation. This means that the burning in the muscles becomes more effective. So, vitamin E improves performance, although many studies on endurance-road athletes have conflicting results. In athletes, relatively safe doses are about 200-600 I.U. daily. For bodybuilders, amounts of 1200-1500 I.U. daily and it is recommended to use the form of d-alpha-tocopherol, which is also the most biologically active.

Vitamin K

Phylloquinone, Menadione

Vitamin K is a fat-soluble vitamin found in many foods. The term "vitamin K" describes a family of compounds with a standard chemical structure. These compounds include phylloquinone (K1) and menaquinones (K2). The body produces vitamin K on its own, but unfortunately, the amount is insufficient to cover its needs.

Vitamin K has an anti-hemorrhagic effect and is necessary for synthesising proteins involved in blood clotting, bone metabolism, and other physiological functions, as we will see below.

One of the most well-known proteins that depend on the action of vitamin K and are directly involved in blood coagulation is prothrombin, produced in the liver and known as coagulation factor II.

Osteolcasein (a hormone produced in bones) also depends on vitamin K, which is also found as a protein in bones that regulates calcium deposition in the bones. The presence of vitamin K is necessary for the synthesis of osteocalcin.

As I mentioned above, there are two types of vitamin K: K1, usually found in vegetables and K2, which is synthesised in the intestinal flora. There is also synthetic K3 which is only available with a prescription.

Vitamin K1 (phylloquinone)

It comes from food and is found mainly in dark green leafy vegetables and is the primary dietary source of vitamin K. This form of vitamin K participates in photosynthesis and is considered its "plant form".

Vitamin K2 (metaquinone)

It is mainly synthesised by intestinal bacteria (of the lower part of the intestine), absorbed to a small extent by the large intestine, and then stored in the liver. It can also be found in small amounts in animal foods or fermented foods.

Vitamin K3 (menadione)

It is a synthetic, water-soluble form of vitamin K, used as a treatment for adults.

The functions of vitamin K

Unlike the other fat-soluble vitamins (A, D, E), vitamin K circulates in small amounts in the blood, as it is metabolized very quickly and then excreted. This means that when we take vitamin K1, only 30% to 40% is retained in our body, while the remaining 60 to 70% is excreted through urine and faeces.

Ingested vitamin K is absorbed from the small intestine, participates in lipid metabolism and is transported to the liver, where it is repackaged into very low-density lipoproteins (VLDL). Vitamin K can also be found in the liver and other body tissues, including the brain, heart, pancreas and bones.

An adult usually can store an amount equal to the weekly requirement of vitamin K. Certain drugs, such as antibiotics and antiepileptics, can interfere with the absorption of vitamin K1, reducing the amount of the type K2 produced in the intestines. It makes sense to increase the body's requirements for vitamin K.

Symptoms associated with vitamin K deficiency may include:

• Easy bruising.

• Nose or gum bleeding.

• Excessive bleeding from wounds.

• Difficult menstruation.

• Gastrointestinal bleeding.

• Blood in the urine or stools.

Vitamin K in training

Vitamin K and its benefits for the heart can also be extended to cardiovascular exercise, called cardio.

Taking 300 mg of K2 for four weeks and then reducing it to 150 mg for another four weeks can increase cardiac output by 12%. Cardiac output is the ability of the heart to pump blood throughout the body (usually measured in "litres per minute"), and an increase in cardiac output means that either the heart is stronger or the vessels are more adapted to the flowing blood.

Researchers believe more research is needed to understand vitamin K's benefits, specifically on this topic. Still, it generally strengthens the heart tissue; in short, there are general benefits.

Sources of vitamin K

Foods considered good sources of vitamin K (in the form of vitamin K1) are vegetables, especially green leafy vegetables. At the same time, we can also get it from certain vegetable oils (e.g. soybean oil, rapeseed oil), fruits ( kiwi, dried figs, avocado, blueberries, grapes, pear, mango, papaya) and nuts. Also, meat, dairy and eggs contain vitamin K1 but in low levels. On the other hand, vitamin K2 is found in higher levels in meat, dairy and eggs. Also, fermented cheeses contain high amounts of vitamin K2.