Vitamins and omega 3: for a strengthened immune system

Is it necessary to supplement with vitamins and omega 3? What does a multivitamin supplement do? We also discuss with you the deficiencies as well as the hormonal impact of vitamins.

Contents

• Vitamins and omega 3 during the winter
• Why a multivitamin supplement?
• The antioxidant role
• deficiencies

Vitamins and omega 3 during the winter

The vitamins are most effective when taken together, rather than separately , hence the interest of the Multivitamin Nutrimuscle complex, which contains vitamin A, several vitamins of the B group, as well as vitamins C, D, E and K.

There is a healthy 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 functional disorders .

Such synergy is also noted in athletes with regard to the fight against the damage of free radicals (46).

Why a multivitamin supplement?

Vitamins are separated into 2 groups.

1- Liposoluble vitamins (which mix with fats)

• Vitamin A contributes to the maintenance of good vision and good bone structure, 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 , in particular for the maintenance of bone integrity . It also allows an increase in testosterone levels 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 damage 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 diseases, brain degeneration , cancers ... (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 an effort, they stimulate the secretion of growth hormone. B vitamins reduce 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 risk of dementia , cardiovascular disease, 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 (substance which forms a sheath around certain nerve fibers), in the formation of red blood cells, as well as in the metabolism of carbohydrates and lipids . Since 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 , speeds up cell recovery in the event of damage and plays a crucial role in the immune system (25). It is a powerful antioxidant, useful before an effort.

There is a particularity common to certain vitamins of these two groups: their antioxidant capacity, ie 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 are missing an electron. These will attack all our cells, whatever they are in order to steal this missing electron , which causes their damage.

Antioxidant vitamins serve as protective shields for muscles and can help cope with overwork by fighting catabolism , fatigue and overtraining .

deficiencies

A significant portion of the population struggles to meet their minimum vitamin requirements (29).

If sedentary people are in constant deficit, given that regular sports practice increases micro-nutritional losses, the vitamin needs are even more difficult to satisfy in athletes ; hence the importance of vitamin supplementation. (30-31-32-33-34).

Hormonal impact of vitamins

Cortisol is a hormone that accelerates protein catabolism and has an anti-anabolic action. It also causes a drop in testosterone levels .

The more intensely we train, the more our cortisol levels will rise . It is therefore important for an athlete to fight against the rise of this hormone . Taking vitamin C before a race reduces the rise in cortisol during exercise by 30% (35).

Taking vitamin D is associated with an increase in testosterone secretion and a decrease in that of myostatin (a hormone that prevents muscle gain), and helps to mitigate the drop in strength between sets and reduce the feeling of fatigue following the session (36-37-38).

Omega 3

Omega 3 essential fatty acids

Omega 3 essential fatty acids are lipids mainly derived from fish fats. As with vitamins, there are omega 3 deficiencies among the French, due to the reduction in fish consumption (especially fatty fish: salmon, tuna, sardines, etc.) (39).

There are two classes of omega 3 supplements:

1. Those aggregated with an ethyl ester .
2. Those combined in the form of triglycerides

It is in this last form that the best absorption of omega 3 (40-41-42) takes place.

Nutrimuscle omega 3s are found in natural form, ie bound to triglycerides, and not in the form of ethyl esters, although this increases the price of the supplement.

Omega 3s have many benefits :

• Improved cardiovascular functions ;
• Reinforcement of the framework ;
• Protection of nerve cells by preventing neuro-inflammation;
• Fight against depression (whose prevalence increases in the winter period);
• Appetite regulation (increase in the satiety hormone, leptin);
• Anti-catabolic and anabolic role (43-44);
• Joint protection;
• Improved thermoregulation (to better fight against the winter cold).

Freshness and quality of omega 3

It is very important to consume fresh omega 3s. Indeed, the higher the oxidation, the more the health benefits of omega 3 tend to disappear and can become negative.

At Nutrimuscle, we choose to guarantee a high quality and ultra fresh raw material , which we display thanks to the TOTOX index (the oxidation index) visible in our certificates of analysis .

Unfortunately, not all omega 3 sellers clearly mention this index. It is that the results in terms of quality are bad, even very bad. Independent studies conducted in various countries reveal that 11-62% of omega 3 supplements are oxidized (resulting in a very poor TOTOX).

Be careful, not all omega 3s are created equal. Depending on their freshness, but also on their origin (fish, oil, seaweed), they can be potentially contaminated and not have the desired effects . The importance of the freshness of omega 3.

Scientific references

(1) Henning P. Retinoid receptors in bone and their role in bone remodeling. Front Endocrinol (Lausanne). 2015 Mar 11;6:31.

(2) Sorg O. Topical retinoids in skin aging: a focused update with reference to sun-induced epidermal vitamin A deficiency. Dermatology. 2014;228(4):314-25.

(3) Żychowska M. Vitamin C, A and E supplementation decreases the expression of HSPA1A and HSPB1 genes in the leukocytes of young polish figure skaters during a 10-day training camp. J Int Soc Sports Nutr. 2015 Feb 11;12:9.

(4) Hodgson AB. The Effects of 4 Weeks Vitamin D3 Supplementation on Athletic Performance Medicine & Science in Sports & Exercise. 2012 44(5S): 950

(5) Vasanthi HR.Tocotrienols and its role in cardiovascular health--a lead for drug design. Curr Pharm Des. 2011;17(21):2170-5.

(6) Prasad K. Tocotrienols and cardiovascular health. Curr Pharm Des. 2011;17(21):2147-54.

(7) Bardhan J. The 21st century form of vitamin E--tocotrienol. Curr Pharm Des. 2011;17(21):2196-205.

(8) Weng-Yew W. Nutrapharmacology of tocotrienols for metabolic syndrome. Curr Pharm Des. 2011;17(21):2206-14.

(9) Catalgol B. Cellular protection and therapeutic potential of tocotrienols. Curr Pharm Des. 2011;17(21):2215-20.

(10) Sen CK. Palm oil-derived natural vitamin E alpha-tocotrienol in brain health and disease. J Am Coll Nutr. 2010 Jun;29(3 Suppl):314S-323S.

(11) Sylvester PW. Tocotrienol combination therapy results in synergistic anticancer response. Front Biosci. 2011 Jun 1;16:3183-95. Nesaretnam K. Tocotrienols: inflammation and cancer. Ann NY Acad Sci. 2011 Jul;1229:18-22.

(12) Sylvester PW. The value of tocotrienols in the prevention and treatment of cancer. J Am Coll Nutr. 2010 Jun;29(3 Suppl):324S-333S.

(13) Ling MT. Tocotrienol as a potential anticancer agent. Carcinogenesis. 2012 Feb;33(2):233-9.

(14) Aggarwal BB. Tocotrienols, the vitamin E of the 21st century: its potential against cancer and other chronic diseases.Biochem Pharmacol. 2010 Dec 1;80(11):1613-31.

(15) Ferland G. The discovery of vitamin K and its clinical applications. Ann Nutr Metab. 2012;61(3):213-8.

(16) Theuwissen E. The role of vitamin K in soft-tissue calcification. Adv Nutr. 2012 Mar 1;3(2):166-73.

(17) Shea MK. Vitamin K status and vascular calcification: evidence from observational and clinical studies. Adv Nutr. 2012 Mar 1;3(2):158-65.

(18) Falcone TD. Vitamin K: fracture prevention and beyond. PM R. 2011 Jun;3(6 Suppl 1):S82-7.

(19) Ferland G. Vitamin K and the nervous system: an overview of its actions. Adv Nutr. 2012 Mar 1;3(2):204-12.

(20) Vermeer C. Vitamin K, osteoporosis and degenerative diseases of aging. Menopause Int. 2011 Mar;17(1):19-23.

(21) Chan-P. Randomized, double-blind, placebo-controlled study of the safety and efficacy of vitamin B complex in the treatment of nocturnal leg cramps in elderly patients with hypertension. J Clin Pharmacol. 1998. 38: p. 1151.

(22) Leemans L. [Does 5-methyltetrahydrofolate offer any advantage over folic acid?]. J Pharm Belgium. 2012 Dec;(4):16-22.

(23) Araujo JR. Folates and aging: Role in mild cognitive impairment, dementia and depression. Aging Res Rev. 2015 May 2;22:9-19.

(24) Molina-López J. Effect of folic acid supplementation on homocysteine ​​concentration and association with training in handball players. J Int Soc Sports Nutr. 2013 Feb 21;10(1):10

(25) Sasazuki S. Effect of vitamin C on common cold: randomized controlled trial. Eur J Clin Nutr. 2006 Jan;60(1):9-17').

(26) Tauler P. Diet supplementation with vitamin E, vitamin C and beta-carotene cocktail enhances basal neutrophil antioxidant enzymes in athletes. Pflugers Arch. 2002 Mar;443(5-6):791-7.

(27) Sen CK. Antioxidants in exercise nutrition. Sports Med. 2001;31(13):891-908.

(28) Sureda A.Vitamins C and E diet Supplementation Prevents Neutrophil Protein Oxidation without Affecting the Adaptive Response to Exercise. International Journal of Sport Nutrition and Exercise Metabolism 2012 Aug 14; [Epub ahead of print]

(29) Pilorin T. Consumption of food supplements in France: consumer profile and contribution to nutritional balance. Cahiers de Nutrition et de Dietetics Volume 47, Issue 3, June 2012, Pages 147–155

(30) Zimmermann MB. Vitamin and mineral supplementation and exercise performance. Schweizerische zeitschrift fûr sportmedezin und sporttraumatologie. 2003. 51(1), 53-57

(31) FINAUD J. Results of a dietary survey carried out among high-level French rugby players. Nutrition and diet books. 2003, vol. 38, no.4, p. 234-241

(32) Groussard C. Evaluation of antioxidant vitamin intake in athletes. Science. Sports, 19 (2004), p. 193–195

(33) Machefer G. Intake and status of antioxidant vitamins in endurance athletes. Science & Sports Volume 21, Issue 2, April 2006, Pages 107–109

(34) Sato A. Dietary thiamin and riboflavin intake and blood thiamin and riboflavin concentrations in college swimmers undergoing intensive training.Int J Sport Nutr Exerc Metab. 2011 Jun;21(3):195-20

(35) Peters EM. Attenuation of increase in circulating cortisol and enhancement of the acute phase protein response in vitamin C-supplemented ultramarathoners. Int J Sports Med. 2001 Feb;22(2):120-6.

(36) Pilz S. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5.

(37) Nimptsch K. Association between plasma 25-OH vitamin D and testosterone levels in men. Clin Endocrinol (Oxf). 2012 Jul;77(1):106-12.

(38) Garcia LA. 1,25(OH)2Vitamin D3 Stimulates Myogenic Differentiation by Inhibiting Cell Proliferation and Modulating the Expression of Promyogenic Growth Factors and Myostatin in C2C12 Skeletal Muscle Cells. Endocrinology August 1, 2011 vol. 152 no. 8 2976-2986

(39) Astorg P, et al. Dietary intakes and food sources of n-6 and n-3 PUFA in French adult men and women. Lipids. 2004 Jun;39(6):527-35.

(40) Lawson LD. Absorption of eicosapentaenoic acid and docosahexaenoic acid from fish oil triacylglycerols or fish oil ethyl esters co-ingested with a high-fat meal. Biochem Biophys Res Commun. 1988 Oct 31;156(2):960-3.

(41) Beckermann B. [Comparative bioavailability of eicosapentaenoic acid and docasahexaenoic acid from triglycerides, free fatty acids and ethyl esters in volunteers] Arzneimittelforschung. 1990 Jun;40(6):700-4.

(42) Dyerberg J. Bioavailability of marine n-3 fatty acid formulations. Prostaglandins Leukot Essential Fatty Acids. 2010 Sep;83(3):137-41.

(43) Gordon SI. Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial. Am J Clin Nutr 2011 vol. 93 no. 2,402-412.

(44) Smith GI. Omega 3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperaminoacidemia-hyperinsulinemia in healthy young and middle aged men and women. Clin Sci (London). 2011 Apr 19. [Epub ahead of print].

(45) Earnest CP. Complementary effects of multivitamin and omega-3 fatty acid supplementation on indices of cardiovascular health in individuals with elevated homocysteine. Int J Vitam Nutr Res. 2012 Feb;82(1):41-52

(46 Filaire E. Effects of 6 weeks of n-3 fatty acids and antioxidant mixture on lipid peroxidation at rest and postexercise. Eur J Appl Physiol. 2011 Aug;111(8):1829-39.