{"id":16408,"date":"2022-08-30T12:00:06","date_gmt":"2022-08-30T11:00:06","guid":{"rendered":"https:\/\/www.bulk.com\/uk\/the-core\/?p=16408"},"modified":"2024-11-28T14:04:19","modified_gmt":"2024-11-28T14:04:19","slug":"most-important-vitamins-you-need","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/uk\/the-core\/most-important-vitamins-you-need\/","title":{"rendered":"What are the Most Important Vitamins?"},"content":{"rendered":"

With so many <\/span>vitamin<\/b><\/a> and mineral supplements on the market, it can be confusing to know which ones are right for you. Help is at hand. Here we guide you through the essentials and explain why these key vitamins are so important. This includes dosages and supplement options.<\/span><\/p>\n

Why are vitamins important?<\/b><\/h2>\n

If you\u2019re reading this guide, you\u2019re probably asking yourself why vitamins and minerals are important? And are they underrated?<\/span><\/p>\n

When it comes to nutrition, we tend to focus on our macros (carbs, fats, protein) and the ways in which they can help us lose weight or gain mass. However, that often puts us in a position where we\u2019re overlooking our micros. Even though the name might suggest otherwise, micronutrients are essential to the functioning of our bodies. Why?<\/span><\/p>\n

Vitamins and minerals play a major role in our energy levels, immune system, overall growth and more. We simply refer to them as micronutrients because we need them in smaller amounts compared to macronutrients. But they\u2019re equally important. Small but mighty.<\/span><\/p>\n

What are the essential vitamins?<\/b><\/h2>\n

There are 13 essential vitamins that our body needs. Let\u2019s take a look at the most important vitamins below:<\/span><\/p>\n

Vitamin A<\/b><\/h3>\n

Fundamental for maintaining healthy skin, tissues and <\/span>boosting your immune system<\/b><\/a>. You can find it in dairy products as well as yellow fruits, vegetables and leafy greens. That\u2019s because they contain beta carotene that our body can convert into vitamin A.<\/span><\/p>\n

Vitamin C (ascorbic acid)<\/b><\/h3>\n

Key antioxidant for collagen production and wound healing. Plus, it supports the immune system. You\u2019ll find it in citrus fruits as well as broccoli, spinach, potatoes and berries. You can also get it as <\/span>Vitamin C Powder<\/b><\/a>.<\/span><\/p>\n

Vitamin D<\/b><\/h3>\n

The sunshine vitamin. Essential for calcium absorption, teeth and bone health. Our bodies need sunlight to make <\/span>vitamin D<\/b><\/a>, but with sun safety being a primary concern, deficiency is widespread. It can also be found in fish-liver oils and fortified foods (milk and healthy grains).<\/span><\/p>\n

Vitamin E<\/b><\/h3>\n

Another antioxidant that eliminates unstable molecules that can potentially damage other cells and protect fatty acids. We can find it in leafy greens, whole grains and nuts. Supplements like <\/span>Vitamin E Softgels<\/b><\/a> are a convenient way to up your intake.<\/span>
\n<\/strong><\/p>\n

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Vitamin K<\/b><\/h3>\n

Vitamin K is essential for blood coagulation. Without <\/span>vitamin K<\/b><\/a> our blood wouldn\u2019t be able to change from liquid to gel form, which is necessary to stop excessive bleeding if a blood vessel is compromised.<\/span><\/p>\n

Vitamin B1 (thiamine)<\/b><\/h3>\n

Key for converting food into energy and maintaining a healthy metabolism, brain and nerve function. Pork, nuts, brown rice, grains and most nutritious foods contain it.<\/span><\/p>\n

Vitamin B2 (riboflavin)<\/b><\/h3>\n

It\u2019s also important for energy production and maintaining healthy skin, vision, blood and brain. Dairy products, leafy greens and whole grains are a great source of this essential vitamin.<\/span><\/p>\n

Vitamin B3 (niacin)<\/b><\/h3>\n

Also contributes to metabolising energy and supports psychological function. You\u2019ll find it in legumes, lean meats and dairy products.<\/span><\/p>\n

Vitamin B5 (pantothenic acid)<\/b><\/h3>\n

Supports our metabolism and hormone production. You\u2019ll find this in a huge variety of foods including chicken, whole grains, broccoli, mushrooms and more. You may also like to try supplementing your diet with <\/span>Vitamin B5 Powder<\/b>.<\/span><\/p>\n

Vitamin B6 (pyridoxine)<\/b><\/h3>\n

B6 helps to maintain brain function and supports the production of red blood cells, as well as promoting the metabolism of proteins and carbs. We can get Vitamin B6 from leafy greens, meat, fish, poultry, legumes, tofu and other soy products. There\u2019s also potatoes, bananas and watermelons. We wouldn\u2019t recommend eating these all in one meal.\u00a0<\/span><\/p>\n

Biotin<\/b><\/h3>\n

Key for healthy skin and hair, Biotin helps to convert food into energy. You\u2019ll find it in soybeans, egg yolks, whole grains and nuts.<\/span><\/p>\n

Vitamin B8 (Inositol)<\/b><\/h3>\n

Inositol<\/a> <\/strong>isn\u2019t strictly a vitamin, although it is often referred to as <\/span>vitamin B8. It is a type of sugar used in a variety of ways by your body. From being a key component of cell membranes, to moderating insulin function, to impacting the function of neurotransmitters such as serotonin (the hormone that makes you sleepy).<\/span><\/p>\n

Vitamin B9 (folate)<\/b><\/h3>\n

This one is especially important for pregnant women as it\u2019s fundamental for cell creation and tissue growth. You\u2019ll find it in spinach, okra, chickpeas, asparagus, orange and tomato juice, broccoli and black-eyed peas (no, not the band).<\/span><\/p>\n

Vitamin B12 (cobalamin)<\/b><\/h3>\n

This one\u2019s found primarily in animal products, so it can be lacking in vegetarian and vegan diets. <\/span>Vitamin B12<\/b><\/a> supports the creation of new cells and red blood cells and is important for the nervous system. You can find it in all animal products and fortified soya milk.<\/span><\/p>\n

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What is the most important vitamin to take daily?<\/b><\/h2>\n

There isn\u2019t just one vitamin that is the most important to take daily – all vitamins, by their nature, are essential for our bodies to function properly. It depends entirely on your current diet and what deficiencies you might have. There are some areas where you might benefit from supplementation. If you\u2019re vegan, for example, you might want to supplement vitamin D and vitamin B12. However, most people should be able to get the majority of their vitamins from their diet. It might be useful to take a look at your diet and see what areas you\u2019re lacking in.<\/span><\/p>\n

As with everything in your diet, it\u2019s all about balance. You shouldn\u2019t go overboard on dosage if you choose to supplement any vitamins. If you\u2019re suffering from vitamin and mineral deficiencies, it will take time for your body to absorb the nutrients and feel the benefits once you start supplementing. Incrementing your intake overnight won\u2019t make up for the imbalance instantly.\u00a0<\/span><\/p>\n

Remember to always follow the recommended dosage for each supplement you\u2019re integrating. Exceeding that dosage can accentuate those very deficiencies you\u2019d like to balance. For example, (<\/span>1<\/b><\/a>)<\/span> shows that taking too much vitamin A over a long period of time may make our bones more fragile and prone to fractures.\u00a0<\/span><\/p>\n

What are the most important vitamins for building muscle?<\/b><\/h2>\n

Again, there isn\u2019t a single vitamin that is important for muscle building. Every vitamin has its role in helping your body function well. However, some vitamins might be slightly more useful in the context of trying to build muscle.\u00a0<\/span><\/p>\n

Vitamin D is one of these – research suggests that it plays a role in improved muscle growth. For example, one study of healthy older men found that supplementing with vitamin D and leucine at breakfast enhanced muscle protein synthesis after the meal, as well as increased muscle mass after 6 weeks of supplementation. Remember, Vitamin D supplementation is especially important between October and March, when there\u2019s less sunlight.\u00a0<\/span><\/p>\n

B vitamins in particular are key for supporting normal energy production – making sure you\u2019re getting enough of them will help ensure you\u2019ve got the energy you need to smash your workouts. On the flip side, not getting enough of them might have a negative effect on your workouts – one study showed that severe deprivation of vitamin B12 results in reduced endurance work performance.\u00a0<\/span><\/p>\n

Finally, since vitamin C plays such a vital role in collagen production, it therefore plays a role in keeping connective tissue healthy – including your tendons, which connect your muscle to your bone. By strengthening this connective tissue, your muscles should be able to continue to work hard (<\/span>2<\/b><\/a>)(<\/span>3<\/b><\/a>).<\/span><\/p>\n

Are vitamin supplements necessary?<\/b><\/h2>\n

If you\u2019re following a vegetarian or vegan diet, taking supplements can allow you to get those essential vitamins and minerals that are primarily available from animal sources. It\u2019s an easy and straightforward way of integrating your diet.\u00a0<\/span><\/p>\n

Even if you don\u2019t have any specific dietary requirements, supplements are an effective way of covering multiple deficiencies at the same time. Plus, you\u2019ll be definitely getting the correct amount of your vitamin of choice as the formulas are in line with daily nutritional requirements.\u00a0<\/span><\/p>\n

How are vitamin supplements taken?<\/b><\/h2>\n

Pills<\/strong><\/h3>\n

We have a wide range of vitamin pills and capsules available, depending on what you find easiest. Pills are taken by swallowing them through the mouth. Some people like to sip water to help it go down.<\/span><\/p>\n

Sprays<\/strong><\/h3>\n

If you\u2019re someone who doesn\u2019t enjoy taking pills and capsules, enter our Vitamin Sprays. These might be easier for some people than swallowing pills or capsules, and ours have the added bonus of tasting great.<\/span><\/p>\n

Studies have shown that vitamins in spray form are just as effectively absorbed as those in pill or capsule form, and in some instances are more effectively absorbed. So don\u2019t worry about switching to a vitamin spray, if that\u2019s what you find easiest (<\/span>4<\/b><\/a>)(<\/span>5<\/b><\/a>).<\/span><\/p>\n

 <\/p>\n

We believe in sharing, and we\u2019d love to know what you think, so don\u2019t forget to tag us in your creations using <\/span>Bulk\u2122<\/b> products. Check out <\/span>@bulk<\/b><\/a> for more recipes, ambassador workouts and tips. Join our community of fitness lovers and foodies by tagging #TeamBulk.\u00a0<\/span><\/p>\n

Related articles<\/h3>\n

Eager to learn more vitamins? We believe that every person, with support, has the right to transform their lives through fitness. That’s why we’ve put together hundreds of articles with expert advice, all to help you on your fitness journey. With ultimate guides, information and benefits, check out our vitamin-related articles below:<\/p>\n

Benefits of Curcumin and Vitamin D<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0What do Zinc tablets do?<\/a>
\nWhat are the best vitamin supplements?<\/a>\u00a0 \u00a0 \u00a0Benefits of Vitamin D3<\/a>
\nWhich is multivitamin should I take?<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Ultimate guide to vitamins and minerals<\/a>
\nWhich Vitamins do I need?<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 How to boost your energy levels<\/a>
\nBest vitamins for vegetarians and vegans<\/a>\u00a0 \u00a0 \u00a0Benefits of Fibre
\n<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

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