We all are well aware of the importance of proper protein and carbohydrate intake, but what about vitamins? It seems that a plethora of young people are overlooking the importance of vitamins in their daily lives.

Why vitamins and minerals are important:

During physical activity, an enormous quantity of vitamins and minerals are depleted from our bodies.

Making sure our bodies have enough vitamins and minerals helps maintain and improve proper health.

Failure to maintain healthy vitamin and mineral levels can lead to hindered physical performance, slowed growth, as well as in intense cases can also lead to other serious health problems like scurvy and night blindness.

Now for the top 10 vitamins.

10. Cobalamin (vitamin B12)

Use: Carbohydrate metabolism and maintenance of nervous method tissue (spinal cord, nerves that carry signals from the brain to muscle tissue).

The stimulation of muscles by the nerve cells is a critical process in the contraction, coordination, as well as growth of muscles.

Dietary sources: B12 is only available from foods of animal origin (beef, chicken, fish, pork, etc.)

9. Biotin

Use: Critical in amino acid metabolism and production of energy from lots of sources.

People who eat raw egg whites gain a substance called Advin, which blocks biotin absorption.

Dietary sources: Egg yolk, liver, kidney, pancreas, milk, soya, as well as barley.

8. Riboflavin (vitamin B2)

Use: Involved in three main processes: 1) Glucose metabolism, 2) Oxidation of fatty acids, as well as 3) The shuttling of Hydrogen through the Krebs cycle (also known as the citric acid cycle where certain molecules are broken down into energy in the form of ATP).

Riboflavin is related to protein metabolism. There is a strong relationship between lean body mass and dietary riboflavin.

Dietary sources: Liver, almonds, soy nuts, shellfish, milk and other dairy products, as well as eggs.

7. Vitamin A

Use: Vitamin A helps with vision.

Important in the synthesis of protein (muscle growth!).

Involved in the production of Glycogen (the body’s form of energy for high intensity activities).

Dietary sources: Liver, Dandelion greens, Carrots, Broccoli, Sweet potatoes and many other fruits.

6. Vitamin E

Use: Used in protection of cell membranes since it is a powerful antioxidant.

Recuperation and growth of muscle cells is dependent on healthy cell membranes.

Dietary Sources: Vegetable oils, nuts, green leafy vegetables and fortified cereals are the most common food sources of vitamin E.

5. Niacin (vitamin B3)

Use: Involved in nearly 60 metabolic processes related to energy production.

Nicotine acid, a form of Niacin, causes vasodilatation which can help people look more vascular. Large doses of Nicotine acid drastically impairs the body’s ability to mobilize and burn fat.

Dietary sources: Turkey meat (the body uses the amino acid tryptophan to make Niacin), dairy products, poultry, fish, lean meats, nuts, as well as eggs.

4. Vitamin D

Use: Vitamin D is necessary in the absorption of Calcium and Phosphorus. If adequate stores of Calcium aren’t available in the muscle, full and hard muscular contractions won’t be achieved.

Quick, powerful muscular contractions are provided through Phosphorus. Phosphorus is also required for the synthesis of ATP.

Dietary sources: No-fat or low fat MILK.

3. Thiamine (vitamin B1)

Use: Required for protein metabolism and growth.

Involved in the formation of hemoglobin which is a protein found in red blood cells that transports oxygen to working muscles in the body.

Oxygen transportation becomes increasingly more important to athletic performance as intensity and duration of exercise increase.

As the quantity of exercise, intensity, as well as duration of exercise increase, the more thiamine is needed.

Dietary sources: Green peas, Spinach, Liver, Beef, Pork, Navy beans, Nuts, Pinto beans, Bananas, Soybeans, Goji berries, Whole-grain and Enriched Cereals, Breads, Yeast, the aleurone layer of unpolished rice, as well as Legumes.

2. Vitamin B6 (Pyridoxine)

Use: The only vitamin directly tied to protein intake. The greater protein consumption, the greater quantity of vitamin B6 you need.

Vitamin B6 makes it possible for protein metabolism, growth and carbohydrate utilization to take place.

Dietary sources: Avocados, nuts, liver, chicken, fish, green beans, field salad, wheat germ, nutritional yeast, sea vegetables, as well as bananas are particularly good food sources.

1. Vitamin C (Ascorbic Acid)

Use: Enhances recovery and growth in muscle cells. Vitamin C is also an antioxidant.

Involved in the formation of Collagen, the primary constituent in connective tissue (connective tissue holds your bones and muscles together).

Helps in the absorption of Iron. With an Iron deficiency, the quantity of oxygen that gets bonded to hemoglobin in the blood decreases and muscular performance is greatly reduced.

Diffuses very rapidly in water. Vitamin C assists in the formation and release of steroid hormones, including the anabolic hormone testosterone.

Dietary sources: The largest sources of vitamin C are present in citrus fruits, guavas and fruit juices.

Well there you have it, the 10 most important vitamins for us. Its always better to get your vitamins from natural sources, however in today’s lifestyle that’s hardly ever possible. So supplementation is very important especially if you want a well defined body.