Vitamins and minerals are required for good health and performance. The body can only produce a small number of vitamins and minerals we need so the correct balance must be achieved through the diet and supplements. They have no calorific value but perform an important metabolic function and help low the possibility of a number of diseases.
Vitamins and minerals are required in a small amount to aid wellbeing health and performance. Vitamins and minerals are also known as micronutrients (small nutrition). They are essential for new age busy lives filled with good and bad stress. They do not provide energy like fat carbohydrates and proteins macronutrients (Major nutrition) but still play an important role in metabolism as they are essential for anabolism(the building of small molecules into large molecules) and catabolism (the breakdown of large molecules into large molecules into small ones,so cells have the energy they need to work.
Classification of Vitamins and Minerals
There are two types of vitamins, water soluble and fat soluble
Vitamins B, Vitamins C, and Folic acid
These vitamins are not stored in the body so regular managed of food and supplements needs to keep up. When managing your food cooking these foods in water or heat they can be destroyed. The best way to limit the breakdown is to steam, grill or even slower cooker.
Vitamins A, Vitamins D, Vitamins E and K
These vitamins are found in fatty foods including animal fats, dairy products, liver and oily fish. Unlike the water-soluble vitamins, these vitamins can be stored but only in the presence of fats. So these food and supplements do not need to be taken daily. Unless directed by a Practioner.
|Vitamin C||Helps heal wounds |
Helps maintain connective tissues
Helps keep cells healthy
|Oranges,broccoli,red and green peppers|
|Vitamin B||Helps with energy levels assisting with food breakdown |
Helps with improving and managing skin and eyes
|dried fruits,eggs and fish|
|Folic acid||Assist vitamin B with managing red blood cells||Chickpeas,brown rice,Brussels sprouts|
|Vitamin A||Strengthens the immune system to help fight infections||Eggs,yogurt,cheese|
|Vitamin D||Regulates the amount of calcium and phosphate in the body||Sunlight,oil fish,eggs|
|Vitamin E||Cell structure management||Plant oils,nuts and seeds|
|Vitamin K||Helps with blood clotting||Leafy greens,broccoli and certain vegetable oils|
What are minerals?
Minerals are inorganic and cannot be created by the body. They can only be obtained through the diet or supplementation. Three key reason minerals intake is important are:
- Help control fluid balance in the tissue
- They help build healthy bones and teeth
- They aid the release of energy from food.
Some minerals are needed in large amounts. For example magnesium and calcium. Other minerals are needed in small amounts. For example Zine and selenium.
|Iron||Needs to help energy metabolism |
Aids oxygen transportation around the body
|dark leafy vegetables
|sodium Chloride ||Aids fluid balance in the body.|
Needed for muscle contraction
|meat and vegetables|
|Potassium||Aids in fluid balance of the body||bananas,shellfish,nuts and seeds|
|Calcium||Need to build bones and teeth.|
Aids in blood clotting
|Milk,cheese,green leafy vegetables,tofu and nuts|
|Zinc||Helps with breaking down carbohydrates,fats and proteins ||Meat,Shellfish,diary products,beans and legumes|
Do we need to supplements?
Due to the increasing number of choices we have. Lots of people are making poor lifestyle chooses to cope with how fast our lives have become. For example to get a moment to self to help deal with negative stress. Taking up smoking and drinking in excess. Choosing to sit and watching television instead of maintaining an active lifestyle. Which is the key to a human body. An unhealthy lifestyle does increase the need for using supplementation. Always remembering that the best supplements will not make up for a poor lifestyle.
Vitamins are present in good quality animal products, fresh and raw fruit and vegetables. However due to the massive demand for food. Everything is having to be grown quicker. Which has lead to the quality of the food being grown to be insufficient to promote good health. Due to this, the soil is lacking minerals and covered with pesticides and chemicals.
More and more new products are being packaged and stored using chemicals to maintain the life of the food. In this time the food is slowly losing it value. The process of cooking will also affect the state of the food and its value. Which means more will have to be consumed to meet the level at which the body needs. The bottom line is the vitamins minerals in today’s food supply have been diminished by the time we eat it.
The Delivery System of supplements
- Tablets and capsules are the most convenient form of supplements to use. Tablets and capsules are most likely to contain more additives. These additives will bind, preserve or even give bulk to the supplement. Which will help with the supplement break down quicker in the stomach. So also check what has been added to the tables or capsules.
- Powders are great for people us dont like tablets. They are great if you have to tak ea higher dose. Due to being able to mix it with water. What can make it hard is the management of the toxicity levels and the powder staying stable.
- Liquids, Which are easy to transport.some of them are a bit unpalatable. Also can be a bit uncomfortable on the digestive system.
- sublingual tablets/liquids (under the tongue) These provide a quick absorption rate due to entering the bloodstream and bypassing the digestive system.
Best liquid multivitamin
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- CoQ10 is a vital nutrient manufactured by your body that helps cells produce energy. As we age, our body loses its stores of CoQ10, particularly in the heart.
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Vitamins B, Vitamins C, and Folic acid
|B Vits||Function||Signs and symptoms||Dietary Sourses||Interactions with other nutrition|
|B1 Thiamine |
|Helps with transmission of different types of nerve signals between the brain and spinal cord||Numbness and tingling in hands and feet |
|The mineral Magesium is needed to help conversion of B1
Alcohol inhibits the absorption of B1
|B2 Riboflavin||This is needed to form to substances which are important in converting and breaking down proteins fats and carbohydrates||Blood shot eyes |
skin cracking at the corner of the mouth
|Excessive alcohol intake reduces B2 metabolism|
|B3 Niacin||Aids in proper circulation |
Aids in Healthy skin
|Antibiotics,alcohol,the contraceptive pill and coffee may reduce levels of B3|
|B5 Pantothenic Acid||Helps with stress |
Help produce adrenal hormones
Helps form antibodies
|Burning feet |
|Too much alcohol and large amounts of tea and coffee affects absorption rate|
|B6 Pyridoxine||Helps produce hydrochloric acid and absorption of fats and protein||Bad Pre menstrual symptoms|
lack of energy
dry flaky skin
|The body can only absorb around 100mg beyonf that can cause skin eruptions due to toxicity levels|
|B12||Needed to prevent anaemia |
Helps folic acid regulating red blood cell formation
|Poor hair condition |
|Mainly found in animal foods like liver and kidney |
Present in Alfalfa
|No side effects of B12|
Metabolic Maintenance B vitamins are formulated for superior absorption.
• Only highly bioavailable forms
• The phosphorylated forms of vitamins B-2 and B-6
• Methylated forms of B-12 and folate B-Complex + combines phosphorylated B-Complex with 800 mcg of the highest quality folate.
Developed according to the recommendations of doctors most familiar with 5-MTHF, this comprehensive product eliminates the need for additional B-vitamin supplements.
B-100 Tables provide a full complement of B-Vitamins plus Choline and Inositol.
These vitamins works to support energy production for the body. They help maintain healthy homocysteine metabolism. Helping to promote the health of the nervous system.
B-Vitamin are water soluble, and with the exception of B-12, have limited storage in the body and thus require daily replenishment. While B-12 is stored in the liver, dietary sources are of animal origin only (meat and dairy) and supplementation with B-12 may be especially important for vegetarians.
Sublingual B6 combines magnesium with zinc and vitamin B6 because they serve as common cofactors in the body. They are needed for multiple metabolic conversions. Deficiencies in any or all of these nutrients can lead to multiple health issues related to neurotransmitters and hormones balance.
Vitamin B6 Liquid is a great tasting convenient and easily absorbed formula, with the addition of the important co-factors magnesium and zinc in the bioavailable Albion Chelate form.
Biotin (Vitamin B7) is a water-soluble group ‘B’ vitamin.
It is Particularly important for skin, hair and nails, biotin is found in many hair-loss shampoos. It can assist the digestive system and kidneys.
Biotin is also known as Vitamin H. The ‘H’ represents the German word Haar (hair) and Haut (skin).It can be found in the following food sources: barley; oatmeal; rice; milk; eggs; haddock; cod; halibut; mackerel; salmon; tuna; banana; mushrooms; alfalfa; split peas; lentils; soya bean; beef; chicken; almonds; peanuts; pecan nuts; walnuts; cauliflower; kelp; corn; and brewers yeast.
Vitamin B12 is crucial to the formation of healthy red blood cells, energy production, nervous system support, cognitive function.The most commonly used form of vitamin B12 in dietary supplements, methylcobalamin is considered an active “coenzyme” form of B12. Cyanocobalamin must be converted by enzymes into an active form to be utilized within the body. Methylcobalamin, on the other hand, is directly used in B12-dependent enzyme functions. It is the predominant form of B12 in blood plasma and other bodily fluids.*
Liposomes have long been used by nature to deliver life sustaining nutrition via mother’s milk and by pharmaceutical companies to deliver various active ingredients. Each serving provides active forms of vitamin B12 and folate in a natural phospholipid complex base from non-GMO sunflower.
|Function||Sign and symptoms of deficiency||Dietary sources||Interactions with other nutrition's|
|Main function is to help manufacture collagen. It is the key component to holing the body together||Frequent colds and infections |
lack of energy
|Aloe Vera juice|
|Works best in conjunction with the minerals calcium and magnesium|
Beyond just Immune Support, this Antioxidant does so much more! Although many only think of vitamin C when sick with a cold or for illness prevention, the potential benefits and physiological importance of vitamin C go far beyond this.
Vitamin C is necessary for the synthesis of hormones and neurotransmitters and is a cofactor in numerous enzymatic reactions.
Flavoplex C is a combination of buffered vitamin C, grape seed extract, Himalayan growth winter cherry plus three selected purified single bioflavonoids. This form of vitamin C provides a superb level of antioxidant protection against the damaging free radicals linked with an accelerated aging process.
Soy-free liposomal format may help support optimal nutrient absorption
High-potency dose of antioxidant vitamin C
May help support a healthy immune system
May help support healthy eyes and skin
|Function||Signs and symptoms of deficiency's||Dietary Sources||Interactions with other nutrition's|
|Considered brain food |
Needed for energy production
Assists with Red blood cell production
Anxiety and tension
Green leafy greens
Black eye beans
|B12 Vit help with absorbing folic acid|
- Non-methyl form of folate quickly converts to active L-5-MTHF within the body
- May help support cellular health
- May play a role in healthy DNA/RNA synthesis
- May help support healthy growth and development
This form of folate (vitamin B9) quickly converts to L-methylfolate, the predominant form of folate in circulation in the body. It may be easier for individuals who are sensitive to methylated nutrients to tolerate than supplemental L-methylfolate. Folate is essential for cell division, growth, and the formation of new red blood cells. Folinic acid can easily convert to the active forms of folate as needed in the body.
Vitamins A, Vitamins D, Vitamins E and K
Vitamin A Retinol
Function Signs and Symptoms of Deficiency Dietary sources Interactions with other nutrition's
Helps maintain bones
Helps to balance reproductive system
Helps to maintain skin health
Dry hair and skin
Green leafy vegetables
Balance of Vitamin E and minerals Zine is needed for proper function of Vit A
Helps to balance reproductive system
Helps to maintain skin health
Vitamin A is an important essential vitamin that supports immune, skin, and eye health. As it is derived from fish liver oil, it is third party tested for heavy metals such as mercury to ensure purity and safety.
D Vits Function signs and Symptoms Dietary Sources Interactions with other nutrition
Vitamin D is both a Vitamin and hormone.
It is key to absorption and utilization of calcium and phosphorus
Usually results in children getting rickets or in older adults due to the lack of sun light. Which will lead to lack of bone strength and joint pain Fish oil, butter, eggs, sprouted seeds Excessive calcium intake can decrease Vit D intake
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Vitamin E Function Signs and Symptoms Dietary Sources Interaction with other nutrition
Vit E is important to developing the immune system and protecting the Thymus gland loss of muscle tone
Low sex drive
Almonds,Beef,corn,hazel nuts,cold pressed vegetable oil Helps with the use of Vit A and conversion of Vitamin B12
The proprietary blend includes the highest quality sunflower seed oil, red palm oil, pumpkinseed oil and wild rosemary oil providing you with . Purely E is a complete source of all the tocopherols and tocotrienols (8 fat soluble compounds) without any synthetic components. In an easy to take capsule, which is an amazing 2660% of your daily value of non-synthetic whole food vitamin E.
Vitamin K Function Sign and Symptoms Dietary Sources Interaction with other nutrition
This is key for blood clotting. Bone formation and repair. Excessive diarrhoea
Asparagus,Broccoil,cabbage,beef liver,spinach Doesn't work well in the environment of antibiotics
Vitamin K2 is a series of molecules known as menaquinones. The most common and well-studied of the menaquinones is MK-4. Thorne Research’s vitamin K2 is MK-4. Vitamin K is essential for normal cell formation and to help maintain a healthy cardiovascular system.
Every day Mineral