Vitamins are essential for life. The human body can only synthesize a few, most have to be taken in with food. Unfortunately vitamins can be stored for just a few hours and therefore need to be distributed throughout the day to maintain important metabolic functions.

classification
consumption reference

classification

Vitamins can either be water-soluble or fat-soluble. The RDA (recommended daily allowance) of fat-soluble vitamins is a critical point, because an overdose of these can harm our organism. An overplus of water-soluble vitamins, on the other hand, can easily be released through the urine.
The following table shows the vitamins with attributes and functions.

vitamin	solubility	RDA*	function	deficiency symptoms	best sources
A Retinoids	fat	1000 µg	- function of eyes - skin - supports repair of body tissues	- dry eyes - night blindness - itchy eyeballs - viral infections - flu - dry and aged skin - akne	liver, eggs, milk, sallow thorn, carrots
C Ascorbic acid	water	200-400 mg	- cell structure - immune system	- slow wound healing - bleeding gums - bleeding nose	fruits, citrus fruits, red paprika, broccoli, fennel, salsify
D	fat	8-12 µg	- teeth - bone growth	- soft bones - slow bone developement - numb muscles - spasms	eel, salmon, herring, sardines, milk
E	fat	200 mg	- oxygen supply - cell protection - supports capillary system - protects other vitamins from oxidation	- red blood cell rupturing - insufficient absorption of fat-soluble vitamins - swallen cardiac muscle	nuts, vegetable (chickpeas), whole grain
K	fat	120 µg	- blood clotting - supports liver functions - supports calcium absorption - protects against osteoporosis	- deficient bone developement - cartilage calcification	green vegetables (curly cale, parsley, spinach, chives, ...), grain, soy, kelp, fish liver oils, yogurt
B1 Thiamine	water	4-8 mg	- muscles - brain - nervous system - digestive system - supports heart muscle - processing carbohydrates	-	whole grain, pork filet, legumes, Brewer's yeast, Brewer's yeast, soybeans, meat
B2 Riboflavin	water	4-8 mg	- vital for metabolism of carbs, proteins and fats - aids in regrowing hair, finger nails and skin	-	liver, cornflakes, dairy products, Brewer's yeast, cheese, green vegetables
B3 Niacin	water	25-30 mg	- supports nervous system - cholestorol reduction - metabolism	-	liver, fish, meat, nuts, dairy products, Brewer's yeast
B5 Panthotenic acid	water	12-20 mg	- supports metabolism of proteins, carbohydrates and fats - production of antibodies and hormones - vital for skin and nerves	-	whole grain, nuts, vegetables, eggs, Brewer's yeast
B6 Pyridoxine	water	4-8 mg	- helps processing proteins - needed to metabolize fats - red blood cell production - helps to maintain immune system	-	whole grain, nuts, legumes
B7 Biotin	water	100-400 µg	- supports metabolism - fatty acid production - glycogen formation	-	liver, eggs, soy, milk, nuts, Brewer's yeast
B9 Folic acid	water	700 µg	- involved in building DNA - hemoglobin production	- slow metabilism - tiredness	whole grain, liver, vegetables (like broccoli and spinach), milk
B12 Cyano- cobalamin	water	8-10 mg	- supports cell functions - red blood cell formation - supports metabolism of proteins, carbohydrates and fats	-	liver, beef, fish, nuts, eggs, dairy products

* for physically active people

top

consumption reference

activity level

The higher the level of activity, the more vitamins you need. The reasons are very simple. An increased, perfectly working metabolism demands more energy and vital substancies to maintain its functions. Every workout causes you to sweat and therefore to loose minerals and vitamins. The following recovery process is also based on a regular vitamin supply.



		sitemap - about - contact - terms of use - copyright Copyright © 2007 - sports-db.com