Vitamin Functions and Sources

What are Vitamins For?

List of Vitamins with their Functions, Sources, Etc

Vitamin B1 Function coenzyme used in energy metabolism. Also supports normal appetite and nervous system function Deficiency Symptoms Blood circulatory: Edema, enlarged heart, abnormal heart Nervous System: weakness, pain, low morale, difficulty walking Toxicity Symptoms Water soluble Significant Sources pork, ham, bacon, liver, whole grains, nuts

Vitamin B2, Riboflavin Function coenzyme used in energy metabolism. Also supports supports normal vision and skin health Deficiency Symptoms Arivoflavinosis: Cracks at the corners of mouth, hypersensitivity to light, skin rash Toxicity Symptoms Water soluble Significant Sources Milk, yogurt, cottage cheese, meat, leafy green vegetables, whole-grain or enriched breads and cereals

Vitamin B3, Niacin Function coenzyme used in energy metabolism. Also supports supports nervous system, digestive system and skin health Deficiency Symptoms Pellagra: Diarrhea, black, smooth tongue, loss of appetite, weakness Toxicity Symptoms diarrhea, heartburn, fainting, sweating, low blood pressure Significant Sources milk, eggs, meat, poultry, fish, whole-grain and enriched breads and cereals, and nuts.

Vitamin B6, Pyridoxine Function coenzyme used in amino acid and fatty acid metabolism.helps convert tryptophan to niacin, helps make red blood cells Deficiency Symptoms Anemia, smooth tongue, irritability, muscle twitching Toxicity Symptoms Bloating, Depression, fatigue, impared memory, headaches Significant Sources leafy green vegetables, legumes, seeds, liver, breads, cereal, pasta, and grains

Vitamin D Function: Helps maintain adequate mineralization of bones. Deficiency Disease: Rickets and Osteomalacia Symptoms Include: Abnormal growth, soft bones, joint pain and muscle spasms Toxicity Symptoms: Raised blood calcium, excessive thirst, headaches and kidney stones.  Significant Sources: Sunlight, fortified milk, eggs, liver and sardines.

Vitamin E Function: Acts as an antioxidant and is involved in the stabilization of cell membranes Deficiency Disease: None Symptoms Include: Anemia, weakness, difficulty walking, and fibrocystic breast disease Toxicity Symptoms: Enhances the effects of anti-clotting medication.  Significant Sources: Plant oils, green leafy vegetables, nuts and seeds.

Vitamin K Function Synthesis of blood-clotting proteins, and to regulate blood calcium Deficiency Symptoms Hemorrhage Toxicity Symptoms May interfere with anti-clotting medication Significant Sources Liver, green leafy vegetables, milk

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.