Vitamins are essential nutrients that our body cannot produce on its own, so we must obtain them from external sources. They are involved in numerous fundamental biological processes, such as:

Energy Production

Vitamins help the body extract energy from food.

Cellular Processes

They play a role in the growth, development, and regeneration of cells.

Immune System Strengthening

They help protect the body from diseases.

Nervous System Function

They play an important role in the proper functioning of the nervous system.

Bone and Teeth Health

Some vitamins are essential for building and maintaining bones and teeth.

Why is the right amount important?

• Deficiency diseases: Too little vitamin intake can lead to deficiency diseases, which can cause numerous health problems.
• Overdose: However, excessive vitamin intake can also be harmful; some vitamins can accumulate to toxic levels in the body.

What do foods contain, and why is it useful?

If you follow a balanced diet, you are likely getting nearly enough of the necessary vitamins and minerals. However, in certain cases, such as increased physical activity (exercise), or a vegan or vegetarian diet, supplements may also be necessary.

Let's look at some of the most important ones:

• Calcium and Vitamin D: This pair is the foundation of bone and teeth health. Calcium builds bones, and Vitamin D helps absorb calcium. It is especially important for athletes to maintain adequate calcium levels, as their bones are under increased stress due to exertion.
• Vitamin K2: This vitamin helps calcium to be incorporated into the bones and prevents it from being deposited in the arteries. It helps maintain healthy blood pressure and reduces the risk of heart disease.
• Magnesium: It plays a role in muscle function, energy production, and stress reduction. Magnesium deficiency can lead to muscle cramps, fatigue, and sleep disturbances.
• Vitamin C: It strengthens the immune system, helps iron absorption, and has an antioxidant effect.
• Vitamin E: It protects cells from oxidative stress caused by free radicals generated during exercise.
• B Vitamins: They play a role in energy production, nervous system function, and amino acid metabolism.
• Iron: Essential for transporting oxygen in the body, especially to the muscles. If you are iron-deficient, you may feel tired, weak, and your performance may decrease. Vitamin C helps with iron absorption, so it's a good idea to consume iron sources with vitamin C-rich foods.
• Zinc: Plays an important role in immune system function, cell regeneration, and wound healing. It is especially important for athletes, as intense exercise can increase zinc loss.

In which foods can these nutrients be found?

• Calcium: Dairy products, green leafy vegetables (spinach, kale), almonds.
• K2: hard cheeses (cheddar, parmesan, edam), soft cheeses (brie, camembert), goose and duck liver, egg yolks, fermented foods (Japanese raw soybeans: natto)
• Vitamin D: Fatty fish (salmon, mackerel), egg yolks, mushrooms, and try to spend at least 10-20 minutes in the sun daily, with as much skin exposed as possible.
• Magnesium: Nuts, seeds, whole grains, green leafy vegetables.
• Vitamin C: Citrus fruits, peppers, berries.
• Vitamin E: Nuts, vegetable oils, avocado.
• B Vitamins: Whole grains, oatmeal, meat (lamb, pork), fish (salmon, carp, herring), eggs, dairy products, green leafy vegetables, hard cheeses (cheddar, parmesan, edam, emmental).
• Iron: Red meats, liver, spinach, legumes (beans, lentils), whole grains.
• Zinc: Red meats, seafood (oysters), nuts, seeds, whole grains.

Of course, this is just a few of many, and these foods also contain other things. These can also be found in many other foods in smaller or larger proportions, but it's important to consume nutrient-dense foods throughout the day!

What vitamins and nutritional supplements should I take/use?

It is important that vitamins are not "medicines"; there is no multi-page list of their side effects. There is no need to be afraid of them, but like everything else, they should be taken in moderation and not overdone.

Vitamins generally help the immune system function, its defense capabilities, and even help maintain, regenerate, and develop the body, especially after the stress of exercise. This also does not mean that if you take "a lot" of vitamins, you will never catch a cold or other illnesses. However, it does matter how a new infection affects you, how many days it takes to recover, and you might even avoid having to take all sorts of medicines that can have numerous side effects!

Of course, some of these can be obtained from food, and we should strive for a varied, balanced diet, but often not in sufficient quantities. For example, a medium-sized bell pepper (about 100 grams) contains 100 mg of Vitamin C. So, for 1000 mg of Vitamin C, you need to eat 10 (good quality) bell peppers, but the vitamin content also depends on the growing conditions.

To start, Vitamin C, Vitamin D, Calcium, Magnesium are sufficient; the rest can be occasional supplements, and it may also depend on your eating habits.

Furthermore, a blood test, for example, once a year, can show what else you might need, or if you have too much of something in your blood (e.g., calcium), you can reduce the dosage. Although sticking with this example, it could just be that you are not drinking enough fluids.

It is worth consulting a doctor or dietitian, and even about what nutritional supplements are recommended for you to consume or avoid.

What vitamins and nutritional supplements should I buy?

Vitamin C: Vitamin C not only supports the body's natural defenses but also has other health benefits. Recommended from the age of 14, 1000mg-2000mg daily, and can be doubled in case of a cold compared to the usual dose.

Vitamin C Plus Tablets Vitamin C Tablets (JutaVit)

Vitamin D3: Contributes to the normal functioning of the immune system, supports the good condition of muscles and bones, helps the body absorb minerals such as calcium or phosphorus, which are essential for bone health, and also plays a role in cell division. 1 capsule daily.

Vitamin D3 Capsules

Calcium and Magnesium: Supporting bones and muscle function, they help the body keep up with intense workouts. 2-3 tablets daily, in the morning, noon, and evening, or after a workout.

Calcium & Magnesium

Omega 3: Omega-3 is an essential fat that the body cannot produce, so it must be obtained through diet. Fish oil is an excellent source of omega-3 fatty acids, but consuming the amount of fish needed to achieve sufficient omega-3 intake can be costly and difficult. It is recommended to eat fish three times a week, but this is harder to manage in Central Europe. Omega-3 contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which help the heart function healthily and properly. 1 capsule a day is better than nothing, but 3 capsules a day is recommended:

Essential Omega-3 Capsules

BCAA: contains essential branched-chain amino acids, which are Leucine, Isoleucine, and Valine. Our bodies cannot produce these essential amino acids, so we must get the required amount through our diet. There are nine essential amino acids and three branched-chain amino acids, which are leucine, isoleucine, and valine. These are the building blocks of new protein tissue that makes up muscles. This is extremely important for achieving any sports goal.

In powder form, 2 scoops (5g) of powder with 250-350ml of water or juice 2-4 times a day, before, during, or after a workout. It can also be consumed as a soft drink in everyday life.
Essential BCAA 2:1:1 Powder

As tablets, 1x1 daily, on training days 2x2. Split between morning and evening, or after a workout.
Essential BCAA 2:1:1 Tablets

Joint and cartilage support
As a result of a lot of movement and with age, it is necessary to support the body for normal collagen formation and through this, the maintenance of the normal state of cartilage, bones, blood vessels, and gums. Arthro Forte or THE Joint Premium, taken periodically, e.g., every 5-6 months, or just when you feel a joint is starting to be problematic, are excellent for these, and their effect can be felt after 1-2 weeks. Joint capsules are also effective with long-term consumption if you want to remain problem-free!

BioTechUSA - Arthro Forte Tablets
Joint - Joint Capsules
THE Joint - Premium Joint Protection Capsules