Ready to challenge your body and increase your NAD+ levels?
Ready to challenge your body and increase your NAD+ levels?
Here are the best Vitamins and Minerals to get the job done!
Those who do sports and eat a balanced diet promote their own health and keep fit. If the body is sufficiently supplied with all important nutrients, it remains efficient and can cope with the demands of training and competition.
For regular training, macronutrients, such as fats and carbohydrates in particular, provide us with important energy. Physical activity not only increases our need for macronutrients, but also for micronutrients, such as vitamins and minerals.
Micronutrients fulfil important functions in the body. For example, vitamins regulate the metabolism or act as co-enzymes, while minerals support the immune system, serve as building materials for bones or transmit nerve impulses to our muscles. This is why a regular supply is indispensable for our body.[1]
Any deficiency can have a negative effect on health, regeneration or performance. It is therefore important to eat consciously in order to prevent a deficiency. Nevertheless, a mineral or vitamin deficiency can occur. Therefore, a dietary supplement can be useful. The more you challenge your body, the more essential it is to have an optimal supply of all nutrients.
However, it is also important not to simply "blindly" resort to food supplements. Each individual human body must be supplied with the nutrients it needs in the best possible way. A detailed nutritional analysis carried out by a food nutritionist or a doctor is a must. And one thing should be clear, whether for recreational or competitive athletes: food supplements cannot compensate for bad eating habits!
We have compiled a list of the most important vitamins and minerals. We’ll also explain the important role the NAD+ molecule plays in energizing your body and how you can increase your NAD+ levels for more energy and performance.
Vitamins
Vitamins are organic components of food. A distinction is made between fat-soluble and water-soluble vitamins. The body can store the four fat-soluble vitamins (A, D, E, K) for a limited time, while the water-soluble vitamins (C, B1, B2, B3, B5, B6, B7, B9, B12) are directly flushed out again when they are not needed. Vitamins are essential for life and must be ingested daily with food.[2]
Water-soluble vitamins[3]
Water-soluble vitamins are hardly stored in the body. They must therefore be supplied continuously through food; overdose is not possible. Vitamin B12 is an exception in this respect, as the liver can store this vitamin in larger quantities.
The body needs most of the water-soluble vitamins to form co-enzymes. For example, all B vitamins are involved in different metabolic processes. Vitamin C, on the other hand, has a whole range of other functions for the body. Among other things, it acts as a free-radical scavenger and optimizes the immune system. Water-soluble vitamins are excreted via the kidneys. Water-soluble vitamins include:
Vitamin B1 (thiamine)
Vitamin B1 is important for energy supply and is needed for the function of the heart muscle. With increased physical strain and its duration, the need for vitamin B1 increases. Vitamin B1 is contained in whole grain products, meat and nuts, among other things.
Vitamin B2 (riboflavin)
Vitamin B2 is also known as riboflavin. The water-soluble vitamin is relatively heat-stable, but very sensitive to light. In order to avoid vitamin B2 loss, food should therefore be stored in as dark a place as possible. Vitamin B2 performs important tasks in protein and energy metabolism. It is found in milk and whole meal products, among others. Other sources of vitamin B2 are whole grain products, broccoli and yeast.
Vitamin B3 (Niacin)
Vitamin B3, also called niacin, occurs in the diet in two different forms: as nicotinamide and as nicotinic acid. In the body, these two forms are combined with other substances to form coenzymes. As such, vitamin B3 is involved in many metabolic processes. For example, niacin plays a central role in energy metabolism and in protein, fat and carbohydrate metabolism. Niacin also ensures that our body is regenerated by leading to a recovery of nerves, muscles, skin and genetic material (DNA). Vitamin B3 is found in meat, fish, milk and eggs, among others. Other foods rich in vitamin B3 are legumes, mushrooms and coffee.
[1] https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/vitamin-needs-of-athletes
[2] https://www.healthline.com/nutrition/fat-soluble-vitamins#vita
[3] Said HM. Water-soluble vitamins. World Rev Nutr Diet. 2015;111:30-37. doi:10.1159/000362294
[1] https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/vitamin-needs-of-athletes
[2] https://www.healthline.com/nutrition/fat-soluble-vitamins#vita
[3] Said HM. Water-soluble vitamins. World Rev Nutr Diet. 2015;111:30-37. doi:10.1159/000362294
Vitamin B5 (pantothenic acid)
Vitamin B5 has an important function in the entire energy metabolism process. All connective tissue, mucous membranes, hair and nails need pantothenic acid for their build-up. It also plays an important role in the body's own defense system. The body also needs pantothenic acid to produce steroids and neurotransmitters. Vitamin B5 suppliers are mainly whole grain products, eggs and offal.
Vitamin B6 (pyridoxine)
Vitamin B6 is of considerable importance for carbohydrate as well as protein and fat metabolism. Vitamin B6 is therefore particularly important for strength sports. Fats and proteins are metabolized to a greater extent, which not only helps to produce energy but also helps to build muscle. Vitamin B6 is contained in milk, dairy and whole meal products and meat, among other things.
Vitamin B7 (biotin) - important for healthy cells and sugar metabolism
Biotin is indispensable for athletes, as it is also responsible for energy production in the body. As a component of the B vitamins, biotin is also responsible for utilizing the proteins taken in by the body. As part of some enzymes, biotin is involved in many processes in the body. These include the metabolism of sugar as well as the formation of cells. Biotin also contributes to the breakdown of fatty and amino acids. You can find biotin in mushrooms, nuts, spinach, avocado and liver, among other things.
Vitamin B9 (folic acid)
Among other things, folic acid plays an important role in cell growth and proliferation. This is why folic acid is particularly important during pregnancy. Furthermore, the body needs folic acid for the formation of erythrocytes and leukocytes (red and white blood cells). Folic acid is mainly found in whole grain products, legumes, eggs and offal.
Vitamin B12 (cobalamin)
Vitamin B12, also known as cobalamin, is necessary for metabolic processes by promoting the build-up of the body's own proteins, among other things. An adequate supply of B12 is important not only for building muscle, but also for regenerating the body. Besides cell growth, vitamin B12 influences the formation of red blood cells. A deficiency carries the risk of anemia and impairs performance. Your body tires faster and your condition decreases.
The human body is able to build up a supply of vitamin B12 that lasts for several years. The liver in particular is responsible for storing this vitamin. Vitamin B12 is found mainly in animal foods.
Vitamin C (ascorbic acid)
Vitamin C must be acquired from food, as the human organism is not able to produce it itself. Since vitamin C cannot be stored in the body, a continuous intake of the vitamin is necessary. Vitamin C is mainly found in vegetable products, such as lemons, oranges, broccoli, fennel and parsley
Fat-soluble vitamins[4]
Fat-soluble vitamins are absorbed by the intestine together with fats. The absorption of these vitamins can therefore also be increased with the simultaneous intake of fat through food. Low-fat diets and disturbances in fat digestion and absorption, on the other hand, lead to smaller amounts of fat-soluble vitamins entering the organism.
The body can store large quantities of fat-soluble vitamins in different places. Important vitamin stores include the liver and fatty tissue. Because of their storage capacity, a continuous supply is not necessary.
Caution - Overdose of fat-soluble vitamins
An overdose of fat-soluble vitamins can have a toxic effect and the clinical picture of a so-called hypervitaminosis develops. Depending on which vitamin was overdosed, different symptoms can occur such as nausea, headaches, hair loss or visual disturbances:[5] Fat-soluble vitamins include:[6]
Vitamin A
Vitamin A is either supplied to the body through food or is formed in the wall of the small intestine from beta-carotene, a precursor of vitamin A. Vitamin A is stored in the liver. It is bound to a protein for transport in the blood. In food it is present especially in large amounts in carrots or other vegetables like spinach, red paprika, tomatoes or broccoli.
Vitamin D
People who are active in sports should also pay attention to their vitamin D balance. Vitamin D supports muscle function and—together with calcium—bone health. For example, the body can resist the forces that act on the skeleton during sport. In humans, vitamin D is largely formed in the skin under the influence of sunlight. Only 10-20% of the vitamin D requirement is covered by food, but the vitamin is only found in food to a limited extent. The concentration is highest in butter, eggs, mushrooms, liver and fatty fish such as eel, salmon or herring.
Vitamin E (Tocopherol)
Vitamin E is an antioxidant and protects the cells from the influence of harmful molecules, so-called free radicals, which are produced in the metabolism and are partly responsible for the development of many diseases. Vitamin E is also involved in fat and protein metabolism and can therefore promote muscle growth and the performance of your muscles. Vitamin E is mainly found in olive oil, sunflower oil, broccoli, nuts, meat and cereals.
Vitamin K
Vitamin K plays an important role in blood clotting, cell growth and bone metabolism. Green vegetables such as spinach, broccoli and kale contain relatively high levels of vitamin K. It should be noted that vitamin K is UV-sensitive. This means that vegetables should be stored in the dark.
After we have presented the most important vitamins for athletes and active people, we now come to the minerals.
Minerals[7]
Minerals are essential inorganic nutrients. Since the body cannot produce them itself, like vitamins, they must be taken in with food. The body needs minerals primarily for muscles and nerves to function, and to strengthen bones and teeth. Among the most important minerals for athletes and active people are:
Calcium
Calcium is essential for the formation of bones and teeth and plays a role in blood clotting, muscle contraction and the conduction of excitation in the nerves.
Calcium deficiency can lead to bone loss (osteoporosis) and to rickets in children. The main sources of calcium are milk and dairy products.
Chromium
Chromium is a co-factor of the hormone insulin and helps to control blood sugar level. The body forms the glucose tolerance factor (GTF) from chromium and other substances. The GTF improves the effect of insulin, which stimulates the absorption of sugar into the body cells. Thus, the blood sugar level decreases. Meat, egg, tomatoes and cocoa are possible sources of chromium.
Iron
As a central component of hemoglobin, iron is responsible for oxygen transport in the body. This is why sufficient iron content in the blood ensures the supply of oxygen and thus aerobic performance. Athletes should therefore make sure that they are well supplied with iron. Liver, wheat bran, pumpkin seeds and legumes, for example, contain particularly high levels of iron.
Iodine
Iodine is a component of the hormones T3 and T4, which are produced by the thyroid gland. These hormones regulate many vital metabolic processes in the body and control development, growth, basal metabolic rate and thermoregulation. Iodine is mainly found in iodized table salt and saltwater fish.
Potassium
Potassium is a mineral that plays a vital role in the body for the functioning of all cells in general and of nerves and muscles in particular. If there is too much or too little potassium, the muscles can malfunction. Together with sodium, potassium is also important for the activity of the heart muscle. Potassium is found in bananas, potatoes and whole meal products, among others.
Copper
Copper is involved in the formation of connective tissue and blood and plays an important role in the function of our nervous system, among other things. Copper is mainly found in cocoa, chocolate, meat and whole grain cereals.
Magnesium
Magnesium is a vital mineral and is involved in numerous processes in the body. This mineral activates many enzymes in the energy metabolism, is involved in protein synthesis and supports bone and muscle function. Magnesium therefore has a special role in sport, especially since the body loses magnesium with every litre of sweaty fluid. Magnesium is found naturally in whole grain cereals, milk and dairy products, liver, poultry, fish, potatoes, many vegetables, soybeans, soft fruits, oranges and bananas.
Sodium
Sodium is a mineral that occurs together with chloride as common salt in many foods. Besides many regulatory functions that sodium has in the body, it is able to bind water. An excessive intake of sodium has an unfavorable effect on blood pressure (high pressure) and is therefore a risk factor for cardiovascular diseases.
Phosphate
Phosphate is essential for supplying energy to cells. Together with calcium, phosphorus, in the form of calcium phosphate, is an important component of bones and teeth. Phosphorus is mainly found in protein-rich foods such as dairy products, meat and fish.
Selenium
Selenium is a trace element that is a component of some enzymes. As such it is important, for example, in the body's defense system and also in the formation and breakdown of thyroid hormones. A lack of selenium can occur in a low-protein diet. Fish, meat, offal and nuts contain selenium.
Zinc
Zinc is indispensable for the nucleic acid and protein metabolism and therefore important for development, growth and regeneration of the body. Zinc is also of great importance for the immune system because it influences its activity. A high zinc content is found above all in peas, lentils, cereals and meat.
So now we’ve reviewed the most important vitamins and minerals for athletes and active people. But what about the NAD+ molecule? Does our body have more energy when we increase our NAD+ levels?
NAD+ regulates our energy enzymes[8]
A common feature of aging is the loss of cellular energy, (like decreased levels of ATP – adenosine triphosphate – or insufficient cellular fuel) to supply your body with the energy it needs. ATP is the main energy source for most cellular processes.
One reason for this loss of energy is an interruption in the efficiency of the electron transport chain through which we obtain energy from food, of which NAD+ is an essential part. Disorders ranging from obesity and diabetes to bone loss have been linked to the loss of this vital pathway.
Studies show that restoring the function of the electron transport chain by increasing NAD+ levels is a fast and efficient way to promote the essential enzymes involved in energy production and maintain youthful cell function. Contribute to reducing physiological deterioration and protect against age-related diseases.[9]
Boost your NAD+ level!
When we increase our NAD+ level, we improve the function of our mitochondria (our cells’energy powerhouse) and can thus delay our aging process.
Recent research shows that certain compounds such as NMN (nicotinamide mononucleotide) are able to increase the NAD+ level in the body. NMN is the most direct solution in the production phase of NAD+ and in increasing NAD levels when your enzymes are no longer able to support its synthesis.[10]
When we increase our NAD+ level, this not only has a positive effect on our muscles and energy, but also on our beauty, brain and aging process.
Combined with a healthy lifestyle, NMN is an effective NAD+ booster that stimulates cell vitality in your body and helps you stay fit and athletic for longer.
[1] https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/vitamin-needs-of-athletes
[2] https://www.healthline.com/nutrition/fat-soluble-vitamins#vita
[3] Said HM. Water-soluble vitamins. World Rev Nutr Diet. 2015;111:30-37. doi:10.1159/000362294
[4] Capone K, Sentongo T. The ABCs of Nutrient Deficiencies and Toxicities. Pediatr Ann. 2019;48(11):e434-e440. doi:10.3928/19382359-20191015-01
[5] https://www.healthline.com/nutrition/can-you-overdose-on-vitamins#risks-of-high-doses
[6] https://www.medicinenet.com/water_soluble_vitamins_vs_fat_soluble_vitamins/ask.htm
[7] https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/vitamin-needs-of-athletes
[8] Bonora M, Patergnani S, Rimessi A, et al. ATP synthesis and storage. Purinergic Signal. 2012;8(3):343-357. doi:10.1007/s11302-012-9305-8
[9] Braidy N, Berg J, Clement J, et al. Role of Nicotinamide Adenine Dinucleotide and Related Precursors as Therapeutic Targets for Age-Related Degenerative Diseases: Rationale, Biochemistry, Pharmacokinetics, and Outcomes. Antioxid Redox Signal. 2019;30(2):251-294. doi:10.1089/ars.2017.7269
[10] https://www.nature.com/articles/s41467-019-11078-z
