Now let's move on to vitamins. Vitamins are organic compounds necessary for the normal functioning of the body. They come in different types, but they all play a vital role in maintaining human biological activity. Vitamins are obtained by the body from food sources, both plant and animal-based. Vitamins are classified into fat-soluble and water-soluble types.
Water-Soluble VitaminsThese vitamins completely dissolve in water and are not retained in the body for long. For example, if a client takes a large dose of B vitamins, it will be excreted in the urine within one or two days, and with normal metabolism, this will not cause harm. It is important to remember: an excess of water-soluble vitamins in the body is not dangerous if the person is generally healthy.
Water-soluble vitamins include:- Vitamin C
- B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folic acid), B12 (cobalamin), and biotin.
These vitamins can be used in large doses but only under the guidance of a doctor or nutritionist. For example, high doses of B vitamins may be prescribed for anemia or to prevent cardiovascular diseases, such as strokes and heart attacks. However, such doses should not be self-prescribed.
Symptoms of Water-Soluble Vitamin DeficiencyDeficiency in water-soluble vitamins can manifest with the following symptoms:- Fatigue, weakness, irritability
- Skin, hair, and nail problems
- Nervousness and poor mood
- Memory and concentration issues
For coaches, it is important to understand that maintaining the right balance of vitamins in clients impacts not only their overall well-being but also the effectiveness of their workouts and recovery.
B Vitamins and Their RolesB vitamins play a key role in metabolic processes, and each has its own unique function in the body.
- Vitamin B1 (Thiamine)
- Vitamin B1 is involved in carbohydrate metabolism as well as the metabolism of fats and proteins, making it crucial for metabolism. It plays a role in enzyme synthesis and regulates the nervous system. Deficiency of Vitamin B1 can cause headaches, leg weakness, and sleep problems. People with diabetes are especially prone to Vitamin B1 deficiency, and often, after adding it to their diet, they begin to feel significantly better.
- Vitamin B2 (Riboflavin)
- Vitamin B2 is part of enzymes that regulate breathing, growth, vision, and cellular metabolism. It is important for the health of the skin and mucous membranes. Deficiency of Vitamin B2 can lead to lethargy, insomnia, decreased vision sharpness, and cracks in the corners of the mouth (cheilosis). Symptoms can disappear within a day or two after taking Vitamin B2, even if someone has suffered from cheilosis for a long time. Vitamin B2 deficiency can also cause digestive issues, dry skin, hair loss, and difficulty falling asleep. However, it's worth noting that taking Vitamin B2 in the evening may cause insomnia in some individuals, and in such cases, it's better to take it in the morning.
- Vitamin B3 (Niacin)
- Vitamin B3, or niacin, plays a significant role in carbohydrate, cholesterol, and protein metabolism. It also helps form the skin and supports the nervous system. In addition, niacin dilates blood vessels, relieves spasms, and influences the functioning of the stomach, pancreas, liver, and intestines. Many mistakenly think they are allergic to Vitamin B3, but this is not the case. After taking niacin, most people experience skin redness, which is a normal vascular response and even indicates a positive reaction to the vitamin.
- Vitamin B5 (Pantothenic Acid)
- Vitamin B5 is important for forming antibodies during illness, aids in the absorption of other vitamins, and normalizes lipid metabolism. It positively affects the nervous system and is essential for adrenal gland function. This is especially important for people who have experienced stress, as they have an increased need for this vitamin. Vitamin B5 is often prescribed in large doses after stress for recovery.
- Vitamin B6 (Pyridoxine)
- Vitamin B6 is involved in protein metabolism, synthesis of polyunsaturated fatty acids, and amino acid metabolism. A deficiency of Vitamin B6 can occur after taking antibiotics, as they suppress the activity of intestinal flora. Symptoms of Vitamin B6 deficiency include depression, anxiety, loss of appetite, and muscle weakness.
- Vitamin B9 (Folic Acid)
- Vitamin B9 is involved in DNA synthesis and repair, as well as in the metabolism of certain amino acids, such as glycine and methionine. These processes are important for cell growth, especially blood cells, which makes Vitamin B9 crucial in preventing anemia. A deficiency of Vitamin B9 can lead to decreased iron levels in the body, as well as cause musculoskeletal problems, infertility, early menopause, and delayed sexual development in adolescents.
Vitamin B9 and Its Importance in Pregnancy PlanningVitamin B9 (folic acid) plays a crucial role in pregnancy planning for both women and men. It participates in DNA synthesis, which is especially important during periods of active cell division, such as the formation of a zygote from reproductive cells, conception, and fetal development. During this time, cell division occurs at a high rate.
A deficiency of Vitamin B9 can lead to the accumulation of spontaneous mutations, increasing the risk of miscarriage and developmental defects in the fetus. Therefore, its mandatory intake is important for a healthy pregnancy. However, it is important to keep in mind certain nuances.
Folate Cycle Gene MutationsAround 40-60% of people have homozygous or heterozygous mutations in the folate cycle genes, meaning synthetic folic acid may be poorly absorbed. Furthermore, it can displace the active form of folic acid obtained from foods like greens, vegetables, and liver. The active form of Vitamin B9 helps in essential biochemical reactions in the body.
For such individuals, genetic testing is important to determine if there are mutations in the folate cycle. Depending on the results, specific doses of the active form of Vitamin B9 can be chosen to correct the deficiency.
Folic Acid Use During PregnancyDuring pregnancy and preconception, synthetic folic acid should not be used, as it may be ineffective or even interfere with the absorption of the active form of Vitamin B9. Therefore, it's important to select the right form of the vitamin based on individual needs.
Vitamin B12: Deficiency and ConsequencesVitamin B12 is the only vitamin that contains cobalt, a critical metal for the body. Its deficiency can lead to various symptoms, such as anemia, tingling in the limbs, dizziness, and loss of coordination. Vitamin B12 deficiency is particularly common in people who follow a plant-based diet.
In cases of severe Vitamin B12 deficiency, individuals may experience motor function problems, literally losing strength and being unable to move properly. In some cases, they may fall without cause. However, with proper treatment, correct dosages of Vitamin B12, and appropriate administration methods (such as injections or supplements), the condition quickly improves, and individuals begin to feel much better, leading a full life.
Vitamin C and Its Role in the BodyVitamin C is a well-known antioxidant that plays an essential role in collagen formation. Collagen protects the skin, blood vessels, cartilage, teeth, and gums. It also promotes wound healing. When there is a deficiency of Vitamin C and zinc, small wounds may heal poorly, and various skin irritations and issues often appear.
Vitamin C also participates in the regeneration of Vitamin E. When it is lacking, the permeability of the small blood vessel walls increases, making them more fragile. Additionally, the immune system weakens, and the body becomes more susceptible to infections.
Typical signs of Vitamin C deficiency include rapid fatigue, bleeding gums, bruising, and irritation after shaving. Cold symptoms are also commonly observed. American guidelines for using Vitamin C to treat upper respiratory infections recommend doses up to 2 grams in several doses to accelerate recovery.
Biotin (Vitamin H) and Its DeficiencyBiotin is a water-soluble vitamin that is a cofactor for several essential enzymes involved in the synthesis and metabolism of fatty acids, amino acids, and gluconeogenesis. Biotin deficiency manifests as dry skin, brittle nails, hair loss, and nervous system disorders, especially in children. It can also lead to slowed growth and weight loss. Typically, biotin deficiency is accompanied by a deficiency of other B vitamins, so they are often taken together.
