For many, an unhealthy lifestyle is a way of life that might lead to a higher risk of health problems resulting from vitamin deficiencies. Vitamins and minerals might be the key to supplementing the nutrients that unhealthy diets do not provide. Athletes, as well as the general population, might benefit from the increased energy that some vitamins and minerals supplements offer. The best way to absorb vitamins is from food that contains the nutrients, but if that is not the case, supplementation is the next best thing. Check with a medical professional for specific deficiencies before starting a supplementation program.
Vitamin B
Vitamin B is a group of water-soluble vitamins that need to be replaced daily. The B complex group consists of vitamins B1, B2, B3, B5, B6, B12, biotin and folic acid. Vitamin B is found in animal products such as meat and eggs naturally and can be found in cereals fortified with vitamin B. They function to maintain brain cells, help burn carbohydrates for energy and help regulate your mood. Deficiencies in vitamin B result in fatigue, irritability, anxiety and problems in concentration. Daily dosage of B vitamins range between 1 to 15 mg.
Vitamin C
Vitamin C is a water-soluble vitamin found in citrus fruits and vegetables. Vitamin C helps absorb iron, which is needed for oxygen transport. A deficiency in vitamin C can result in fatigue, and in extreme cases, a medical condition known as scurvy. Health problems associated with scurvy include weakness, fatigue, anemia, and problems with your skin and gums. Recommended daily dosage is 75 to 90 mg daily.
Iron
Iron is a mineral found in red meat and foods rich in vitamin C. Iron functions to produce red blood cells, which help transport oxygen through your body to your tissues and cells. Without adequate oxygen, your body cannot sustain energy levels. Iron deficiencies can result in extreme fatigue and anemia, which can lead to heart problems and infections. Recommended daily dosage is from 10 to 15 mg.
Magnesium
Magnesium is a mineral found in whole grains, vegetables and beans. Diets high in processed food are low in magnesium. Magnesium functions to help regulate blood sugar levels and help enzyme functioning that is essential to all body systems. It also helps produce ATP, which are energy producing molecules that help circulate blood and oxygen to sustain cardio training. Magnesium deficiencies lead to feelings of fatigue. Daily dosage recommendations range from 300 to 400 mg.
References
- Bodybuilding.com; "Importance of Vitamins and Minerals"; Mauro DePasquale
- Psychology Today"; "Vitamin B: A Key to Energy"; Willow Lawson; 2003
- Mayo Clinic.com; "Vitamin C"; 2011
- Mayo Clinic.com; "Iron Supplement (Oral Route, Parenteral Route)"; 2011
- Vitamin Deficiency Today; "Vitamins for Energy and Boosting Your Energy Today"; David Williams; 2009
- Health Supplements Nutritional Guide: Mineral Nutrient -- Magnesium
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