As promised following on from last week's blog where we Covered Vitamin C, Folate and Calcium, today we are going to be discussing the final 4 of “the power 7.”
Let's start with Vitamin D
- Vitamin D
As i am typing his i am looking out of my window and i thinking i could definitely do with some Vitamin D, as most of you now this comes from sunlight. It is a fat soluble antioxidant and it is critical for bone health. Vitamin D also helps regulate Insulin levels .Those seeking to support increases in ea muscle tissue should emphasize Vitamin D3 (cholecalciferol) because this form encourages the production of the hormones that support this goal.
Timing and dosage: Tke 400,1000 IU twice daily with whole food meals.
Whole Food Sources: Salmon, herring, sardines, egg yolks and mushrooms.
Iron is a mineral which is primarily associated with red blood cell production and the delivery of oxygen to working cells. Iron lso hepos generate Adenosine triphosphate (ATP) in muscle cells, which is crucial in driving muscle contractions. The harder you train the more ATP must be replaced in order to continue at intensity. The first indication of an iron deficiency is a decrease in brain function, you may feel sluggish or have trouble with cognitive processing.
Timing and dosage: 18 milligrams of iron per day
Whole Food Sources: Turkey, chicken, soybean and spinach.
Having adequate iron levels mean more efficient oxygen uptake and faster delivery of oxygen to working cells.
Despite the fact that we have a large need for magnesium, this mineral is not rich in our dets bevu not a lot of food sources contain it in abundance. This mineral is also readily lost through sweat, and very active women may be deficient ,leading to muscular weakness, fatigue and even insulin resistance. As with calcium magnesium plays a key role in maintaining bone and heart health, and of particular interest to athletic women, magnesium is also being tested as a mineral to help combat high cortisol levels, leading to stress which in turn delays recovery,. Taking magnesium before bed will help promote deeper sleep, it will help regulate neurotransmitters and the production of melatonin, the primary hormone that makes you sleep.
Timing and Dosage: Take 300 milligrams per day - including one dose before bed time
Whole Food Sources: Buckwheat flour, trail mix and oat Bran.
Like iron and Vit C, Zinc supports your body's ability to make hemoglobin, facilitates cell growth and replicates genes. It has been shown in clinical trial to raise the levels of the hormones that promote lean muscle gains an increase metabolism while helping to destroy free radicals, supporting faster recovery from intense exercise. As an antioxidant, zinc supports immune function and the healing of wounds, as it works as a powerful anti-inflammatory recovery aid. Active people should consider taking zinc as stand alone supplement- a combination of zinc and magnesium is best taken on an empty stomach before bedtime.
Timing and Dosage: 8 milligrams per day through food and supplementation but can go up to 20 milligrams, zinc is best supplemented in the absence of calcium.
Whole Food Sources: Oysters, Beef, Lamb, baked beans and Dark Chocolate.
So there we have it, if your not feeling on top form it may be worth having a blood test to check your vitamin and mineral levels, it's important to make sure your diet is on point before adding supplements into your diet.