Vitamins for women during sports: optimization of performance and health
Sports and physical activity bring great benefits to women’s health, improving physical shape, strengthening the bones, reducing the risk of chronic diseases and improving mood. However, intensive training also create increased needs for nutrients, in particular, vitamins and minerals. The lack of these trace elements can adversely affect performance, restoration and general health. In this material, we will examine in detail the most important vitamins for women involved in sports, their role, sources and optimal dosage.
Chapter 1: Features of the needs of the female body for vitamins in physical activity
The female body has a number of specific physiological features that affect the need for vitamins during sports. Key factors include:
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Menstrual cycle: During menstruation, women lose blood, which can lead to iron deficiency. Hormonal vibrations can also affect the assimilation of certain vitamins.
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Lower muscle mass: On average, women have less muscle mass than men. This affects the needs of some vitamins associated with muscle metabolism.
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Higher share of adipose tissue: Women have, as a rule, a higher percentage of adipose tissue, which affects the distribution and use of fat -soluble vitamins (A, D, E, K).
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Increased risk of osteoporosis: Women are more susceptible to osteoporosis, especially after menopause, so adequate intake of vitamin D and calcium is important.
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Pregnancy and lactation: These periods significantly increase the need for most vitamins and minerals.
Intensive training enhance these factors, creating an increased need for vitamins for:
- Maintaining energy metabolism: B vitamins play a key role in converting food into energy.
- Muscle recovery: Antioxidants, such as vitamins C and E, help reduce muscle damage and inflammation after training.
- Strengthening the immune system: Intensive training can weaken the immune system, so adequate intake of vitamins C and D is important.
- Maintaining bone health: Vitamin D and K are necessary for the absorption of calcium and maintaining bone strength.
- Synthesis of red blood cells: Iron and vitamin B12 are necessary for the formation of hemoglobin, which tolerates oxygen to the muscles.
Chapter 2: B vitamins B: Energy and Metabolism
B vitamins play a vital role in energy metabolism, nervous system and the formation of red blood cells. For women involved in sports, the following B vitamins are especially important:
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TIAMIN (B1): It is necessary for the metabolism of carbohydrates and amino acids. Participates in the production of energy and the functioning of the nervous system. Deficiency can lead to fatigue, irritability and muscle weakness.
- Sources: Whole grain products, legumes, nuts, seeds, pork.
- Recommended dosage: 1.1 mg per day (usually covered with a balanced diet, but with intense training, an increase may be required).
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Riboflavin (b2): It is important for energy metabolism, growth of cells and vision. Participates in redox reactions. Deficiency can manifest in the form of cracks in the corners of the mouth, inflammation of the tongue and photophobia.
- Sources: Dairy products, meat, eggs, green vegetables, enriched grain products.
- Recommended dosage: 1.1 mg per day.
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Niacin (B3): Participates in energy metabolism, DNA synthesis and the functioning of the nervous system. The deficit can cause Pellagra (dermatitis, diarrhea, dementia).
- Sources: Meat, poultry, fish, peanuts, mushrooms, enriched grain products.
- Recommended dosage: 14 mg per day.
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Pantotenic acid (B5): It is necessary for the synthesis of coherent A (COA), which plays a key role in the energy metabolism of carbohydrates, fats and proteins.
- Sources: Widely distributed in food, including meat, poultry, fish, eggs, dairy products, legumes, avocados, mushrooms.
- Recommended dosage: 5 mg per day.
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Pyridoxin (B6): Participates in amino acid metabolism, the synthesis of neurotransmitters (serotonin, dopamine, norepinephrine) and the formation of hemoglobin. Plays an important role in the immune function. Deficiency can cause anemia, depression and nervous disorders.
- Sources: Meat, poultry, fish, bananas, potatoes, chickpeas, enriched grain products.
- Recommended dosage: 1.3 mg per day. Women taking oral contraceptives may need to increase the dose.
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Biotin (B7): Participates in the metabolism of carbohydrates, fats and proteins. It is necessary for the health of the skin, hair and nails.
- Sources: Eggs, liver, nuts, seeds, mushrooms, avocados, sweet potatoes.
- Recommended dosage: 30 mcg per day.
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Folic acid (B9): It is necessary for the synthesis of DNA, the growth of cells and the formation of red blood cells. It is extremely important for women of childbearing age, especially during pregnancy, to prevent defects in the nervous tube in the fetus.
- Sources: Dark green leafy vegetables, legumes, oranges, enriched grain products.
- Recommended dosage: 400 mcg per day.
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Kobalamin (B12): It is necessary for the formation of red blood cells, the functioning of the nervous system and the synthesis of DNA. It is found only in animal products, so vegetarians and vegans need to take additives. Deficiency can cause pernicious anemia and neurological problems.
- Sources: Meat, poultry, fish, eggs, dairy products, enriched products (for example, vegetable milk).
- Recommended dosage: 2.4 mcg per day.
Chapter 3: Vitamin C: Immunity and restoration
Vitamin C (ascorbic acid) is a powerful antioxidant that plays an important role in immune function, collagen synthesis and wound healing. For women involved in sports, vitamin C is especially important for:
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Maintaining immunity: Intensive training can suppress the immune system, making the body more susceptible to infections. Vitamin C helps strengthen the immune system and reduce the risk of diseases.
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Protection against oxidative stress: During training, free radicals are formed that can damage the cells. Vitamin C neutralizes free radicals and protects cells from oxidative stress.
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Collagen synthesis: Collagen is necessary for the health of joints, ligaments and skin. Vitamin C plays a key role in the synthesis of collagen.
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Improving the assimilation of iron: Vitamin C helps to absorb non -meter iron (from plant sources).
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Reduction of recovery time: Vitamin C can help reduce muscle pain and accelerate recovery after training.
- Sources: Citrus fruits, berries, kiwi, pepper, broccoli, spinach.
- Recommended dosage: 75 mg per day. Athletes undergoing intensive training may need 200-500 mg per day.
Chapter 4: Vitamin D: bones, immunity and muscle function
Vitamin D plays a key role in the assimilation of calcium and phosphorus necessary for the health of bones. It is also important for immune function, muscle strength and general health. Vitamin D deficiency is common, especially in regions with limited sunlight. For women involved in sports, vitamin D is important for:
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Maintaining bone health: Vitamin D helps to absorb calcium and phosphorus necessary to maintain bone strength and prevent osteoporosis.
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Improvements of muscle force: Vitamin D plays a role in muscle function and strength. Vitamin D deficiency can lead to muscle weakness and pain.
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Strengthening the immune system: Vitamin D regulates the immune function and helps to protect the body from infections.
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Reducing the risk of injuries: The adequate level of vitamin D can help reduce the risk of stress fractures and other injuries associated with sports.
- Sources: Bold fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, yogurt, flakes), sunlight.
- Recommended dosage: 600 IU (15 μg) per day. Many women, especially those who live in the northern latitudes or spending little time in the sun, may require a higher dose (1000-2000 IU). It is recommended to check the level of vitamin D in the blood and consult a doctor to determine the optimal dosage.
Chapter 5: Vitamin E: antioxidant protection and restoration
Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. For women involved in sports, vitamin E is important for:
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Protection against oxidative stress: Vitamin E neutralizes the free radicals that form during training, and protects the cells from damage.
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Improving muscle recovery: Vitamin E can help reduce muscle pain and accelerate recovery after training.
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Maintaining skin health: Vitamin E helps to protect the skin from damage by the sun and other environmental factors.
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Improving the function of the immune system: Vitamin E can enhance the immune response and protect against infections.
- Sources: Vegetable oils (sunflower, olive, corn), nuts, seeds, avocados, green leafy vegetables.
- Recommended dosage: 15 mg per day.
Chapter 6: Vitamin A: vision, immunity and skin health
Vitamin A plays an important role in vision, immune function, cell growth and skin health. There are two forms of vitamin A: retinol (from animal products) and carotenoids (from plant products that are converted into vitamin A in the body). For women involved in sports, vitamin A is important for:
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Maintaining visual health: Vitamin A is necessary for normal vision, especially in conditions of low illumination.
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Strengthening the immune system: Vitamin A plays a role in the immune function and helps to protect the body from infections.
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Maintaining skin health: Vitamin A contributes to the growth and restoration of skin cells.
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Growth and development: Vitamin A is necessary for normal growth and development, especially in childhood and adolescence.
- Sources (Retinol): Liver, dairy products, eggs.
- Sources (carotenoids): Carrots, sweet potatoes, pumpkin, spinach, dark green leafy vegetables, yellow and orange fruits and vegetables.
- Recommended dosage: 700 mcg per day. It is important not to exceed the recommended dose of vitamin A, especially in the form of retinol, as this can lead to toxicity.
Chapter 7: Vitamin K: blood coagulation and bone health
Vitamin K plays a key role in blood coagulation and bone health. There are two main types of vitamin K: vitamin K1 (phyllokhinon), which is found in green leafy vegetables, and vitamin K2 (menachinon), which is contained in some fermented products and produced by bacteria in the intestine. For women involved in sports, vitamin K is important for:
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Maintaining bone health: Vitamin K is necessary for activating proteins involved in the formation and maintenance of bone tissue. It helps to improve bone density and reduce the risk of fractures.
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Normal blood coagulation: Vitamin K plays a key role in the process of blood coagulation, preventing excessive bleeding.
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Health of the cardiovascular system: Some studies show that vitamin K2 can help prevent calcium deposition in the arteries and reduce the risk of cardiovascular diseases.
- Sources (vitamin K1): Green leaf vegetables (spinach, cabbage, broccoli), vegetable oils.
- Sources (vitamin K2): Enzymed products (NATTO, sauerkraut), some types of cheese, egg yolks.
- Recommended dosage: 90 mcg per day.
Chapter 8: Obtaining vitamins from food: Priority for a balanced diet
The best way to get the necessary vitamins is a balanced and diverse diet, including:
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Fruits and vegetables: A variety of fruits and vegetables contain a wide range of vitamins, minerals and antioxidants. It is recommended to use at least 5 portions of fruits and vegetables per day.
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Whole grain products: All -grain products (for example, brown rice, Kinoa, Ovsyanka) are a good source of group B vitamins and fiber.
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Low -fat sources of protein: Meat, poultry, fish, eggs, legumes and nuts contain the protein necessary to restore muscles, as well as various vitamins and minerals.
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Dairy products (or their alternatives): Dairy products (or enriched with calcium and vitamin D plant alternatives) are a good source of calcium and vitamin D.
Approximate diet for the athlete:
- Breakfast: Oatmeal with berries and nuts, eggs (or tofu for vegans).
- Dinner: Salad with chicken (or chickpeas), vegetables and whole grain bread.
- Dinner: Salmon (or lentils) with vegetables and brown rice.
- Snacks: Fruits, yogurt, nuts.
Chapter 9: Vitamin additives: when they are necessary and how to choose the right
Despite the fact that a balanced nutrition is a priority, in some cases, vitamin additives may be necessary, especially for athletes, which:
- Adhere to restrictive diets: Vegetarians, vegans and those who limit the consumption of certain products may experience a deficiency of some vitamins.
- Have increased needs: Intensive training, pregnancy and lactation increase the need for vitamins.
- Have certain diseases: Some diseases can affect the absorption of vitamins.
- Live in regions with limited sunlight: It may be required to take vitamin D.
When choosing additives of vitamins, it is important to consider:
- Quality product: Choose additives from well -known and trusted manufacturers that conduct independent laboratory tests to confirm the quality and purity of the product.
- Vitamin’s shape: Some forms of vitamins are better absorbed than others. For example, methyl
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