General information on vitamins

The name comes from vitamins: Latin vita = life; lat = amine nitrogen.

Vitamins are responsible for the maintenance of many body functions is necessary. Due to the different solution properties are in water-and fat-soluble vitamins subdivided. For fat-soluble vitamins need to be able to use the body fat as a carrier substance for disposal in water, as the name suggests – the water needed. The body can store fat-soluble vitamins, water soluble, however, can only to a limited extent be saved, so you need to be fed regularly.

A complete lack of one or more vitamins (Avitaminose) can lead to diseases.

Due to the possibility of memory in fat-soluble vitamins (Vit.A, D, E, K) but also the danger of an overdose (hypervitaminosis).

Vitamins are ineffective precursors of vitamins in the body of vitamins can be converted.

Example:

(Provitamin A) = beta-carotene
If the body fed beta-carotene can get it converted into vitamin A.

Are vitamins as part of enzymes effectively speaks of coenzymes?

Example:

The B-vitamins in metabolic processes
Various vitamins
a) Water-soluble vitamins

Vitamin B1 (Thiamine)

It will be very quickly depleted by the body therefore is a common application is advisable. It is used for the carbohydrate degradation is required. Deficiency symptoms express themselves as follows: paralysis, neuritis, convulsions, and muscular weakness. Vitamin B1 is involved in the transmission of nerve stimulation involved.

Recommended daily doses approximately 1-2mg (Bodybuilder: 10-15 mg)
Vit B1 contains sulfur, which smells unpleasant for mosquitoes. Therefore, vitamin B1 in large doses (1000mg/Tag) also known as mosquito repellent may be used
Natural sources: pork, liver, fish, oysters, potatoes, soya beans, wholegrain cereals, bread, sunflower seeds, yeast, wheat bran, green peas.

Vitamin B2 (riboflavin)

Vit B2 supports the healing processes of the skin and adds to the effect of vitamin B6.
The classic deficiency disease, in addition to B2, however, a lack of vitamins B3, B6 and B9 is involved, called Pellagra. She was formerly the disease of poor rural population. The name comes from Latin and means “rough skin”, because the disease always begins with the typical changes in the skin that are exposed to the sun. For pregnant women and alcohol withdrawal can lead to deficiency symptoms, which in eruptions, skin cracks and light show hypersensitivity.

Recommended daily dose approximately 1-2mg (Bodybuilder: 10-12 mg)
Natural sources: milk, whey, cheese, meat, liver, kidney, egg yolk, vegetables, wholegrain, yeast, bacteria, green plants, bread, mushrooms.

Vitamin B3 (Niacin)

It is important for brain metabolism and cellular respiration, Also important for the connective tissue and heart.
Recommended daily dose for bodybuilders: 30-50 mg
Natural sources: meat, liver, kidney, fish, poultry, milk, cereals, bread, vegetables, yeast, mushrooms, peanuts, grains, legumes, fruits, will be in the body from the amino acid tryptophan formed.

Vitamin B5 (Pantothenic Acid)

Pantothenic acid is a co-enzyme. It is needed for the construction and dismantling of carbohydrates, fat and protein. Important for cholesterol synthesis.
Recommended daily dose for bodybuilders: 25-40 mg
Natural sources: almost all foods (eg meat, vegetables, milk, fruits, whole grain, and mushrooms).

Vitamin B6 (pyridoxine)

Pyridoxine is an important factor for the protein metabolism. Important for blood formation.
Recommended daily dose for bodybuilders: 10-15 mg
Natural sources: meat, liver, kidney, fish, wholegrain cereals, bread, rice, milk and dairy products, fruits, avocados, bananas, yeast, vegetables (spinach, green beans).

Vitamin B12 (Cobalamin)

Vitamin B12 is important for blood formation, nerve, iron uptake, and oxygen transport also increases the appetite and is therefore often used by bodybuilders. In addition, it acts in the formation of RNA (ribonucleic acid) and DNA (deoxyribonucleic acid) with.
Recommended daily dose for bodybuilders: 10-12 g
Natural sources: foods of animal origin (meat, liver, kidney, fish, oysters, and egg yolk, milk and dairy products, cheese).

Vitamin H (biotin)

Biotin in metabolism is important for the biosynthesis of fatty acids and utilization of the degradation of the amino acids leucine and valine, isoleucine.
Recommended daily dose for bodybuilders: 1-3 mg
Natural sources: Egg yolks, liver, kidney, brain, whey, lentils, green beans, rice, soybean, yeast, bacteria, molasses.

Vitamin M (folic acid)

Folic acid is a vitamin B group, it is very important for the development of metabolic intermediates required for the cell structure is absolutely necessary. Together with vitamin B12 is the formation of red and white blood cells and participates in the formation of blood platelets (important for blood clotting). Also important for the basis of genetic information as it is in the formation of nucleic acids is involved.
Recommended daily dose for bodybuilders: 800-1500 g
Natural sources: vegetables (spinach, cabbages, beans, salad), wheat germ, milk, oranges, orange juice, tangerine, liver, kidney, yeast.

Vitamin C (ascorbic acid)

Vitamin V stimulates the metabolism, lowers blood pressure, supports the development of connective tissue, is important for the iron supply and is good for blood vessels and bone.
Recommended daily dose for bodybuilders: 400-600 mg
Natural sources: All fruits (citrus fruits, Kiwifrucht, strawberries) and vegetables, tomatoes, melons, green peppers, lettuce, potatoes
b) Fat-soluble vitamins.

Vitamin A (Retinal)

Vitamin A protects the skin and mucous membranes, strengthens the teeth and gums, and is important for the cell structure.
Recommended daily dose for bodybuilders: 5000 IU
Natural sources: liver and liver, fish, egg yolk, butter, cheese, fortified margarine.

Vitamin D (Calciferous)

Vitamin D is a vitamin, which the body from cholesterol by exposure to UV light in the skin itself may produce. In the kidney of vitamin D is the effective vitamin D3 (Calcitriol) converted. This will remove the calcium levels in the body is kept constant.

Recommended daily dose for bodybuilders: 200-500 IU
Natural sources: liver, egg yolk, fish (oil), liver, margarine, milk, butter, yeast, green vegetables, tuna, herring, when enough sunlight in the skin formed.

Vitamin D has influence on the oxygen uptake and utilization in the body. Moreover, it protects the unsaturated fatty acids against oxidation.
Recommended daily dose for bodybuilders: 200-500 IU
Natural sources: Vegetable oils and fats (eg: wheat germ, sunflower, peanut, corn), margarine, nuts, peanuts, almonds, wheat germ, wholegrain cereals and bread.

Vitamin K

Vitamin K is involved in the formation of blood clotting factor.
Recommended daily dose for bodybuilders: 400-600 g
Natural sources: kale, spinach, kohlrabi, lettuce, cabbage, and liver, lean meat, eggs, milk.