Vitamins and omega 3: for a strengthened immune system
Is it necessary to supplement with vitamins and omega 3? What is a multivitamin supplement used for? We also discuss with you the deficiencies as well as the hormonal impact of vitamins.
Vitamins and omega 3 during the winter
Vitamins are more effective when taken simultaneously, rather than separately, hence the interest of the Nutrimuscle's Multivitamin complex, which contains vitamin A, several vitamins of the B group, as well as vitamins C, D, E and K.
There is a health synergy in combining the regular use of vitamins with that of Omega 3. This is what medical research has shown, particularly with regard to the prevention of heart disease (45), sarcopenia and disorders. functional.
Such a synergy is also noted in athletes with regard to the fight against the harmful effects of free radicals (46).
Why a multivitamin supplement?
Vitamins are separated in two groups.
1- Fat-soluble vitamins (which mix with fats)
- Vitamin A contributes to maintaining good vision and good bones, to the health and protection of our skin (UV rays from the sun attack our skin in winter too). It also protects against metabolic stress in athletes (1-2-3).
- Vitamin D contributes to the proper use of calcium and magnesium, especially for the maintenance of bone integrity. It also allows an increase in testosterone and strength (4) in athletes. It also plays a role in the immune system.
- Vitamin E and tocotrienols are antioxidants. They are incorporated into the protective membrane of our cells to fight the harmful effects of free radicals, which allows them to fight against muscle catabolism. They are also involved in the oxygenation of cells, produce a diuretic action, fight against cardiovascular disease, brain degeneration, cancer ... (5-6-7 (8-9-10) (11-12-13) -14).
- Vitamin K plays a very important role in cardiovascular health, maintains strong bones and prevents degenerative diseases (15-16-17) (18) (19-20).
2- Water-soluble vitamins (which mix with water)
Group B vitamins promote the assimilation of proteins and amino acids. They participate in muscle anabolism and contribute to the production of red blood cells. During exercise, they stimulate the secretion of growth hormone. B vitamins reduce both the frequency, duration and intensity of cramps (21).
- Vitamin B6: it plays a crucial role in the synthesis of certain antibodies, hemoglobin (which carries oxygen in the blood) and certain neurotransmitters such as serotonin, melatonin and dopamine.
- Vitamin B9: it helps reduce the risks of dementia, cardiovascular diseases, certain cancers and cell regeneration (muscle and nerve recovery in athletes). (22-23-24).
- Vitamin B12: it is involved in the synthesis of DNA, proteins, myelin (a substance that forms a sheath around certain nerve fibers), in the formation of red blood cells, as well as in the metabolism of carbohydrates and lipids. As this vitamin is only found in foods of animal origin, supplementation is interesting for people following a vegan or vegetarian type diet.
- Vitamin C: Helps fight stress, accelerates cell recovery in the event of damage and plays a crucial role for the immune system (25). It is a powerful anti-oxidant, useful before an effort.
There is a characteristic common to certain vitamins of these two groups: their anti-oxidant capacity, that is to say to fight against free radicals. These are vitamins E and C, tocotrienols and vitamin A. (26-27-28).
The antioxidant role
The oxygen we breathe generates free radicals, molecules that lack an electron. These will attack all of our cells, whatever they are in order to steal this missing electron, causing them to be damaged.
Antioxidant vitamins serve as protective shields for muscles and can help cope with overwork by fighting catabolism, fatigue, and overtraining.
A significant portion of the population struggles to meet their minimum vitamin requirements (29).
If the sedentary people are in constant deficit, given that the regular sport practice increases the micro-nutritional losses, the needs in vitamins are even more problematic to satisfy in the athletes; hence the interest of vitamin supplementation. (30-31-32-33-34).
Hormonal impact of vitamins
Cortisol is a hormone that accelerates protein catabolism and has anti-anabolic action. It also causes the drop in testosterone levels.
The more intensely we train, the more our cortisol level will rise. It is therefore important for an athlete to fight against the rise in this hormone. Taking vitamin C before a run reduces the increase in cortisol during exercise by 30% (35).
Taking vitamin D is associated with an increase in the secretion of testosterone and a decrease in that of myostatin (a hormone that prevents muscle building), and helps to attenuate the drop in strength between sets and decrease the feeling of fatigue following the session (36-37-38).
Omega 3 essential fatty acids
Omega 3 essential fatty acids are lipids mainly obtained from fish fats. As for vitamins, there are omega 3 deficiencies in the French, due to the reduction in the consumption of fish (in particular oily fish: salmon, tuna, sardines, etc.) (39).
There are two classes of omega 3 supplements:
- Those aggregated to an ethyl ester.
- Those combined as triglycerides
It is in this last form that the best absorption of omega 3 (40-41-42) takes place.
Nutrimuscle's omega 3 is found naturally, which is linked to triglycerides, not as ethyl esters, although this increases the price of the supplement.
Omega 3s have many benefits:
- Improvement of cardiovascular functions;
- Reinforcement of the framework;
- Protection of nerve cells by preventing neuroinflammation;
- Fight against depression (the prevalence of which increases in winter);
- Regulation of appetite (increased satiety hormone leptin);
- Anti-catabolic and anabolic role (43-44);
- Joint protection;
- Improved thermoregulation (in order to better fight against the winter cold).
Freshness and quality of omega 3
It is very important to consume fresh omega 3s. In fact, the higher the oxidation, the more the health benefits of omega 3 tend to disappear and can become negative.
At Nutrimuscle, we make the choice to guarantee a high quality and ultra fresh raw material, which we display thanks to the TOTOX index (the oxidation index) visible in our analysis certificates.
Unfortunately, not all omega 3 sellers clearly mention this index. It is that the results in terms of quality are bad, if not very bad. Independent studies in various countries show that 11-62% of omega 3s in supplements are oxidized (resulting in a very bad TOTOX).
Be careful, not all omega 3s are created equal. Depending on their freshness, but also on their origin (fish, oil, algae), they can be potentially contaminated and not have the desired effects. The importance of the freshness of omega 3.
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