Guest Post: Introduction to Vitamin Supplements

Workouts

Wednesday: Impromptu rest day. I chose to eat ice cream instead…I don’t want to talk about it.

Thursday: Did the following 25-minute tabata workout:

The only exercise not featured on GMHO yet is Donkey Kicks, which I was super excited about when I remembered them (I learned how to do them in a boxing class in college). For video demonstrations of any other exercise you’re unsure of how to do, you can visit my exercise page.

Today:  Treadmill run, perhaps? Either that or an elliptical workout—haven’t done one of those in awhile.

Yep, that about sums it up.

I’m off to work soon, though, and what will keep me going is knowing the fun that is to come later. The boy and I are having a date night guided by clichés. The plan is to play mini golf, and then we’re not quite sure what. A milkshake with two straws? A walk in the park? We’re leaving our options open.

I’m looking forward to it though. No blogging, TV, video games, chores, or other distractions. Unfortunately, that means I’ll be staring at his mustache the whole time. He is participating in Movember, and let me tell you…it’s not pretty. He’s normally a brunette, but his face goes the ginger route. I absolutely love it, except when he has a full mustache…

I’m dating a creeper.

Anywho, today I have a guest post to share with you from Anne Hermann MD, P.A., the owner and a valued staff member at http://tampaacupuncture.org/, a Tampa Acupuncture and Weight Loss Clinic. She gives a little guide to vitamin supplements and why they’re beneficial.

Hope you enjoy. And have a great weekend!

We all know the importance of vitamins and minerals in our daily diet. They are required by our bodies for growth, maintenance, and reproduction, acting as catalyst or coenzymes. Often, they will vary in structure and thus perform different duties within the body. Sometimes it is difficult for us to receive regular doses of the proper vitamins based on our diet and eating habits, however many of the most common and critical vitamins and minerals have been synthesized and are available as supplements. Here is your quick guide to vitamins including history, delivery systems, and the types of vitamins.  As always, consult your doctor or physician before starting a daily vitamin regimen.

History

Vitamins were originally called ‘accessory factors’ in 1906 England when they were discovered by Sir F.G. Hopkins who, along with Casmir Funk, hypothesized that diseases were caused by a dietary deficiency of vitamins. This hypothesis sparked multiple in depth studies across numerous countries. Fast forward 100+ years. Chemical structures and groupings of almost every vitamin is known and commercially synthesized easily.  In 1994, the Dietary Supplement Health and Education Act shifted the proof of safety to the FDA rather than manufacturers. The FDA then created the Recommended Dietary Allowance or RDA for each vitamin based on an average healthy individual, which is now posed on food labels using a percent daily value. A well-balanced diet will usually satisfy the RDA. If you find yourself on a specialized diet or lacking specific vitamins and minerals, you can take supplements which are identical to those found naturally in foods.

Delivery

Currently, there are three delivery systems for vitamin supplements: liquid, capsules, and tablets. You should always pick a delivery method that will dissolve easily and not just pass through the body. Liquid is generally the most efficient delivery method since the body will absorb nutrient quickly without additional cements and fillers. However, it is the most unsavory and difficult to obtain delivery system. Capsules are the most common and preferred method of delivery because the dissolve quicker than tablets, which are more expensive and require organic cements. These supplements can be purchased online or in a local nutrition store.

Types

There are hundreds of types of vitamins and minerals. It is important to choose the right supplement for your needs. Vitamins were originally classified based on water and fat solubility as well as alphabetically. Here are the three most important vitamins and their details:

Vitamin A

Vitamin A is essential to growth. It is a fat-soluble lipid derived directly from animal foods. It can also be found in beta-carotene, which is a pigment found in leafy green and yellow fruits and vegetables. Vitamin A assists in skeletal and skin growth, reproductive functions, and vision.

Vitamin B complex

This group actually consists of eight water soluble vitamins such as Thiamine, Riboflavin, and Vitamin B12, all doing different jobs in the body. Thiamine can be found in yeast, whole grains, and lean pork and plays a vital role in carbohydrate metabolism. Riboflavin aids in internal oxidation and reduction reactions and can generally be found in most cereals along with milk and animal tissues. B12 is perhaps the most complex vitamin but is essential in the synthesis of proteins. The Vitamin B complex is a great way to start feeling healthy and performing at your best.

Vitamin C

Who hasn’t heard of Vitamin C? It is a water soluble vitamin found in citrus and other fruits like berries as well as vegetables. It is needed to help the body synthesize bone, collagen, dentin, and cartilage. It also acts as an anti-oxidant in several metabolic processes and boosts the immune system.

Before beginning a daily or regular vitamin regime, consult with a doctor. Although supplements are a great source of nutrients, they should never replace food. Maintaining a healthy diet is critical to supplying your body with the vitamins it requires. You may choose to take a multi-vitamin or specific supplements based on your needs but remember to choose wisely and you will find yourself with more energy and feeling better on a daily basis.

Questions for you:

What vitamin supplements do you take? I just stick to a multivitamin and do my best to eat healthy.

Plans for the weekend?

Any ideas for cliché activities to do for our date night?