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.
- Vitamins and omega 3 during the winter
- Why a multivitamin supplement?
- The antioxidant role
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 .
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 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:
- Those aggregated with an ethyl ester .
- 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.
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