Men’s Fitness UK – October 2019

“Vegans will need

to supplement with

vitamin B12, as it's

not available through

a plant-based diet”

from taking; it’s a dicult nutrient to get through your

diet alone and is probably the most credibly researched. (e

dose you take depends on your blood level.)

Vitamin B12

Vitamin B12 is necessary for blood cells to perform

eciently and has a role to play in maintaining the function

of our nerves. Low levels of B12 are associated with

extreme fatigue, and while it’s readily available in a lot of

foods, especially meat, eggs and dairy foods, it involves a

complicated absorption process using ‘intrinsic factor’ (IF)

made in our stomach. Some individuals, especially those that

may have had gastric surgery, are unable to make IF, so are

unable to absorb B12, which makes them decient. ese

people will need specic supplementation via an injection,

which is available on prescription only. Vegans will also

need to supplement with B12, as it’s not available through

a plant-based diet. However, for the majority of us, there is

no benet to be had from taking B12 if our blood values

are normal.

Vitamin C

ere have been numerous links between high doses of

vitamin C and athletic performance, with the traditional

belief being that high doses of vitamin C can reduce the

adverse eects of exercise-induced oxidative muscle damage.

However, a review article by Braakhuis in 2012 reported that

in the studies conducted into vitamin C, doses above one

gram a day actually impaired sports performance.

Another key consideration is that vitamin C is a water-

soluble vitamin, so it’s more than likely that any excess

intake will be excreted. In the general population, a dose

of 60mg a day – the amount found in a regular orange – is

recommended for optimal immune function. For the athletic

population, it has been suggested that 200mg a day, through

a variety of fruit and vegetables, is sucient to maintain

health and performance.

Magnesium

Magnesium is an important mineral involved in numerous

processes that aect muscle function, including oxygen

uptake, energy production and electrolyte balance. Strenuous

Have a crack: eggs are a

great source of B12 and a

vegetarian source of iron

ADVANCED NUTRITION