Vitamins are extremely important to the proper functioning of the human body. They're involved in several metabolic reactions responsible for the body's protection against exercise-induced stress. Minerals are necessary for both water balance and blood pH balance. They're also essential for muscle contraction and therefore can support athletic performance.
Potassium is known for its key role in muscle contraction and muscle cramps prevention (*1). Magnesium serves a purpose in over 300 enzyme systems (*2) and is also known to improve sleep quality (*3), (*4). Sodium helps to maintain normal function of muscles and nerves (*5).
These are just some examples of the importance of minerals to human life and especially to athletes. Athletes and people in general engaging in restrictive diets are at a high risk of having mineral deficiency. During low calorie diets multivitamins can come in handy to help dieters consume an adequate amount of all spectrums of vitamins and minerals.
Best vitamins and minerals for men
Nowadays, everybody is living at 200%. Time is short to do all planned things and, for this reason,many people have been neglecting their nutritional needs. That's where vitamins and mineral supplements come in handy. Multivitamins are designed to help people meet their nutritional needs.
If you have a busy lifestyle and don't always have time to eat proper meals, vitamin supplements are an easy and practical way of correcting diet deficiencies. They offer a full spectrum of the most important vitamins and minerals to men. These include vitamin D, zinc and magnesium, which are some of the most important nutrients for men.
Research shows that vitamin D can help maintain normal hormone levels (*6) and even increase fast twitch muscle fiber contraction (*7). As vitamin D receptors in the muscles are plenty, the more of this vitamin is present in the blood, the higher becomes the increase in muscle fiber contraction capacity.
Zinc is found virtually in every cell of the body, especially in the bones, eyes, liver, testes and prostate (where it plays a key role on regulating hormone levels) (*8), (*9). Zinc is essential for catalytic functions in over 300 different types of enzymes (*10). It accelerates wound healing (*11), strengthens the immune system (*12) and play a role on DNA synthesis (*13).
Magnesium is also known for its ability to promote a better sleep (*3), (*4) and to regulate both nerve and muscle contraction(*14). Magnesium supplementation can help athletes compensate insufficient diets and boost energy levels.
Best vitamins and minerals for women
As we have previously discussed, vitamins and minerals are essential for the body's health and well being. With the exception of vitamin D, the body can't make vitamins and minerals which means you must get them through dietary sources.
Depending on their lifestyle and stage, some people can develop a nutritional deficiency of any vitamin and/or mineral and so compromise their overall health. This can be especially relevant for pregnant women as they have specific nutritional needs.
If you don't want to run the risk of serious health problems make sure you have a balanced and solid diet. Eat lots of fruits and vegetables as they are packed with minerals and vitamins. If you can't eat properly during the day, ensure you take a multivitamin product to help match your nutritional daily needs.
Some vitamins and minerals play essential roles in pregnancy. This is the case of folic acid which protect against neural tube defects in babies (*15), (*16). But even if you're not pregnant, you still need folic acid to make red blood cells.
Calcium is another mineral that women have higher needs during pregnancy (*17). Also, women tend to absorb less calcium at menopause (*18).