Vitamin C and Exercise

Vitamin C Shows Benefits For Exercise

 Author: Sean Wells |  Leave a comment

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As a result of the obesity epidemic in the United States, very few of us remain unaware of the benefits and the necessity of exercise, yet many of us have difficulty in maintaining a consistent program. A recent clinical study suggests that a classic nutrient may aid us in making our efforts seem like less of an effort. According to the results, daily supplementation with Vitamin C may decrease heart rate during exercise, as well as reduce the subjective perception of fatigue and exertion.

For the study, the research team recruited a total of 20 adults—four men, 16 women—with an average age of 35 and an average BMI of 34.3 (Grade One Obesity) to participate. All group members were assigned to a calorie-restricted diet for a period of four weeks, with or without daily supplementation with 500 mg of Vitamin C.

Results indicated that both groups experienced an equivalent weight loss of approximately four kilograms (or almost nine pounds) over the course of four weeks. At both the start and finish of the study, participants performed 60 minutes of cardiovascular exercise—in the form of a brisk walk—at an intensity level estimated to be 50 percent of their VO2 max.

While there were no significant differences in respiratory rates between the groups during exercise, it was discovered that the Vitamin C-supplemented group displayed consistently lower heart rates by comparison. The daily supplemental dose of 500 mg of Vitamin C was associated with an average of 11 fewer beats per minute during the exercise session, as compared to just three fewer beats per minute in the control group.

Moreover, according to the customary Rating of Perceived Exertion Scale (or RPE) the Vitamin C-supplemented group literally experienced their exercise session as an easier effort, despite objective measurements indicating that the physical demands were identical to those of the control group.

As the researchers reported, “These data provide preliminary evidence that Vitamin C supplementation decreases feelings of fatigue and perceptions of exertion during moderate exercise in obese individuals. Because strategies to improve adherence to exercise protocols are needed, further investigations of the impact of Vitamin C status on perceptions of effort during exercise are warranted.”

For a nation that is currently experiencing unwanted weight gain at unprecedented levels , these results are very promising. As one of the major obstacles to successful weight management is adherence to a consistent exercise program, the fact that a nutrient as readily available as Vitamin C may help to tip the balance in favor of this means it may help us enjoy greater success in tipping the scales in favor of our health as well.

You have many choices when selecting a Vitamin C supplement, so which type of supplement should you take? A powder, a pill, a capsule or how about a liquid. Remember this, the two most important factors when searching for the best quality nutritional supplements are absorption and potency. The quicker the absorption the more nutrients are released into the body. If a supplement needs to sit in your stomach and be attacked by the stomach acids to be digested, then the potency of that supplement has been greatly diminished. This holds true for most all supplements. A supplement that is "isotonic" meaning the same pH and osmotic pressure as the body’s fluids, tends to be the most beneficial for the body. This isotonic state provides maximum adsorption in a short amount of time, providing your body with a high amount of nutrients. Learn more about the importance of absorption and potency of isotonic Vitamin C.   

Vitamin D and Immunity

Posted on May 2, 2012 by Sean Wells

According to a recent study, low levels of vitamin D are related to a deficiency in our innate immune defenses—the cells that protect us from infections, neoplasias or autoimmune diseases. Part of the reason vitamin D is known as “The Sunshine Vitamin” is that it is one of the few that humans are capable of producing—in this case, through sufficient sun exposure.

It is also known, however, that vitamin D levels decrease during autumn and winter when days are shorter and sunlight is relatively weak. This may explain why people are more prone to viral infection during these times. It also suggests that increased vitamin D intake, especially in older populations, could strengthen peoples immunity against viral infections.

In an effort to confirm this, researchers in Spain performed a study which compared the changes in the blood levels of vitamin D among three groups of healthy subjects: “young” (age range 20-30 years), middle” (age range 31-59 years), and “elderly” (age range: 60-86 years). They found decreased levels of vitamin D with aging, prompting researchers to compare whether such changes kept any relationship with toll-like receptor (or TLR) expression measured on lymphocytes and monocytes.

Specifically, they found that the TRL most affected by a vitamin D insufficiency is TLR7, which regulates the immune response against viruses. Finally, scientists studied whether there was any difference in the three age groups depending on the season of the year since it is well known that a limited sun exposure during darker winter months is related with vitamin D deficiency.

“There are numerous studies showing the benefits of maintaining adequate Vitamin D levels. As more and more research into Vitamin D is conducted, we are learning that it is extremely important for human health. Our study is no different, and vitamin D supplements should be considered one of many tools that might help when conventional therapies are not enough,” said Victor Manuel Martinez-Taboada, M.D., a researcher involved in the work from the Division of Rheumatology at the Hospital Universitario “Marque’s de Valdecilla,” Facultad de Medicina at the Unversidad de Cantabria, in Santander, Spain.

Visit our complete supplement line for more information about Vitamin D and other nutraceuticals.   

Minerals 101

Minerals 101

 Author: admin |  Leave a comment

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By Will Llamas / Intern

Most of us have been learning about vitamins from an early age. By now, we can name them all, tell their functions, and even rattle off which foods are the best sources. With so much attention towards vitamins, the
benefits of minerals often become overlooked. In reality, minerals
are just as important for a healthy diet as vitamins.

For all those who need a quick brush-up on their mineral
knowledge, here’s a cheat sheet listing the ones most often
required for a healthy lifestyle.

1)      Calcium

When it comes to bone health, calcium is the single most important mineral. It is essential in bone strength and growth, and also responsible for healthy teeth. Calcium rich foods include: dairy products, canned fish with bones, nuts, and leafy green vegetables.

2)      Potassium

Potassium regulates fluids and keeps muscles and nervous system working properly. It also promotes the proper functioning of the heart, kidneys, muscles, nerves, and digestive system. Potassium can be naturally found in bananas, legumes, tomatoes, dry beans, and whole grains among others.

3)      Iron

Iron is responsible for storing and transporting oxygen that enters the bloodstream. Iron also helps form hemoglobin which is an integral part in red blood cells. Iron-rich foods include: red meats, leafy greens, fish, eggs and beans.

4)      Zinc

Your immune system relies on zinc to stay healthy. It protects and repairs damaged cells while fighting off illnesses and infections. Zinc can be found in meats, oysters, legumes, milk, eggs, and whole grains.

5)      Magnesium

Magnesium is needed to convert blood sugar to energy. It also helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium can be found in whole grains, green leafy vegetables, shellfish, nuts and bananas.

This list hopefully will help guide everyone towards the proper minerals essential for healthy living. Those readers who find this list seems more complete than their daily menu allows for will find that supplements are often a welcome addition to any balanced diet. From this point forward, make sure to keep mineral consumption a priority.

Find a Multi-Mineral that's right for you.