Tag: Strenuous Exercise

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Weight Loss Exercise

The Most Important Vitamins for Men



Many men can get the nutrients they need through their daily diet, but some men can benefit from nutritional supplements, vitamins and minerals. In addition, men have nutritional requirements that are different from those required for women, children, and seniors. When choosing vitamins for men, it is best to look for supplements that are specifically designed for men.

While it’s true that both men and women need vitamins and minerals, the recommended daily allowance may differ. This is another reason why men should take vitamin supplements that are formulated for them. The right vitamins in the right quantities can help protect men against heart disease, prostate cancer, hormonal imbalance and bone loss.

Vitamin D for Men

Vitamin D is essential for the proper absorption of calcium during digestion. It also helps protect the body against toxic by-products of high-fat diets. Rich sources of Vitamin D include fortified milk, beans, nuts and lean meats.

Vitamin C for Men

The antioxidant vitamin C helps eliminate free radicals that can damage healthy cells in the body, causing inflammation and chronic illnesses. Vitamin C is necessary for the production of collagen, the protein found in skin, tendons, blood vessels and ligaments. It is also important for healing wounds and keeping the skin and gums healthy. Vitamin C also helps increase sperm count. Men require more Vitamin C than women do.

Vitamin E for Men

The Most Important Vitamins for Men

Important Vitamins for Men

Vitamin E is another powerful antioxidant. It provides protection against heart disease by preventing the production of plaques that can clog the arteries. Along with Vitamin C, Vitamin E is one of the most important vitamins for men, especially those who workout a lot. It helps reduce muscle damage after strenuous exercise, and also protects against cancer and heart disease.
Vitamin B complex

B vitamins are also important for men

Vitamin B3 or niacin helps regulate cholesterol levels in the blood. Vitamin B5 (pantothenic acid) supports the adrenal glands and are necessary for the production of hormones. Men also need Vitamin B9 or folic acid. It improves blood circulation to the brain and body, helps prevent dementia and memory loss, and reduces the risk of stroke and heart attack.

B vitamins are abundantly present in many foods such as meat, shellfish, liver, eggs and dairy products. However, vegetarians may need Vitamin B supplements. Multivitamin supplements for men often contain B vitamins, so men who take multivitamins regularly probably get enough B vitamins.

In conclusion, men who eat a healthy and balanced diet often get all the vitamins and minerals they need. Natural foods are the best sources of vitamins for men. However, athletes and men who are physically active may find it in their best interests to take vitamin supplements in order to boost their energy levels and improve overall health.

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Weight Loss Exercise

AntiOxidants for sports and fitness


Here is information from eVitamins on the value of Antioxidants for sports

Why do athletes use it?*
Some athletes say that antioxidants help protect the body from free radicals.
What do the advocates say?*
Antioxidants such as vitamin C, vitamin E, CoQ10, glutathione, and alpha lipoic acid are important supplements for everyone, but especially for those who exercise on a regular basis. The rational is that exercise is a highly oxidative process and, as a consequence, produces free radicals from aerobic metabolism. Antioxidant compounds help alleviate this process.

There is conflicting evidence whether the best time to supplement with an antioxidant is before or after a workout.

How much is usually taken by athletes?
Most research has demonstrated that strenuous exercise increases production of harmful substances called free radicals, which can damage muscle tissue and result in inflammation and muscle soreness. Exercising in cities or smoggy areas also increases exposure to free radicals. Antioxidants, including vitamin C and vitamin E, neutralize free radicals before they can damage the body, so antioxidants may aid in exercise recovery. Regular exercise increases the efficiency of the antioxidant defense system, potentially reducing the amount of supplemental antioxidants that might otherwise be needed for protection. However, at least theoretically, supplements of antioxidant vitamins may be beneficial for older or untrained people or athletes who are undertaking an especially vigorous training protocol or athletic event.

Placebo-controlled research, some of it double-blind, has shown that taking 400 to 3,000 mg of vitamin C per day for several days before and after intense exercise may reduce pain and speed up muscle strength recovery.3 4 5 However, taking vitamin C only after such exercise was not effective in another double-blind study.6 While some research has reported that vitamin E supplementation in the amount of 800 to 1,200 IU per day reduces biochemical measures of free-radical activity and muscle damage caused by strenuous exercise,7 8 9 several studies have not found such benefits,and no research has investigated the effect of vitamin E on performance-related measures of strenuous exercise recovery. A combination of 90 mg per day of coenzyme Q10 and a very small amount of vitamin E did not produce any protective effects for marathon runners in one double-blind trial,14 while in another double-blind trial a combination of 50 mg per day of zinc and 3 mg per day of copper significantly reduced evidence of post-exercise free radical activity.15

In most well-controlled studies, exercise performance has not been shown to improve following supplementation with vitamin C, unless a deficiency exists, as might occur in athletes with unhealthy or irrational eating patterns.16 17 Similarly, vitamin E has not benefited exercise performance,18 19 except possibly at high altitudes.

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