This document provides information on vitamins and supplements. It discusses that vitamins are essential for normal cell function, growth, and development, with 13 essential vitamins identified. It also explains that there are two categories of vitamins - fat-soluble vitamins stored in body fat and water-soluble vitamins that must be used right away. Specific vitamins like A, C, D, E, K, and B are described in terms of their functions and food sources. The document also outlines benefits of vitamins, different types of supplements, factors to consider when choosing supplements, and an essential diet for good health.

1. Vitamin & Supplements Fact Sheet

2. Vitamins
Vitamins are a group of substances that are essential for normal cell function,
growth, and development.There are 13 essential vitamins, meaning they are
needed for the body to function. They are:

Vitamin A
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Vitamin C
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Vitamin D
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Vitamin K

Vitamin B1 (thiamine)
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Vitamin B2 (riboflavin)

Vitamin B3 (niacin)

Biotin

Vitamin B6

Vitamin B12

3. Vitamin Categories

Fat-soluble vitamins are stored in the body's fatty tissue. The four fat-soluble
vitamins are vitamins A, D, E, and K.

There are nine water-soluble vitamins. The body must use water-soluble
vitamins right away. Any left over water-soluble vitamins leave the body through
the urine. Vitamin B12 is the only water-soluble vitamin that can be stored in the
liver for many years.

Vitamin C: it helps in strengthening your gums and muscles. Vitamin C found in
citrus fruits like oranges, also aids in healing wounds. It enables you to overcome
infections. Foods rich in vitamin C, apart from citrus fruits are: tomatoes, broccoli,
cabbage and strawberries etc.

4. Types of Vitamin

Vitamin A: Vitamin A has many important functions in your body. It helps regulate
your immune system, helps form and maintain healthy teeth, skin, and tissue, it
produces the pigments in the retina of the eye, and promotes good vision.

Vitamins B: Vitamin B is a list of multiple vitamins like B1, B2, B6, B12, niacin,
folic acid, biotin, and pantothenic acid. Vitamin B aids in generating energy that
the body utilizes to carry out its activities.

Vitamin B also participates actively in making red blood cells that carry oxygen to
different parts of your body. Rich sources of vitamin B include whole grains, such
as wheat and oats, fish and seafood, leafy green vegetables, dairy products like
milk and yogurt, beans and peas etc.

5. Types of Vitamin
Vitamin C: it helps in strengthening your gums and muscles. Vitamin C found in citrus fruits like
oranges, also aids in healing wounds. It enables you to overcome infections. Foods rich in vitamin
C, apart from citrus fruits are: tomatoes, broccoli, cabbage and strawberries etc.
Vitamin D: it works towards strengthening your bones and teeth. It also aids in absorbing the
calcium required by the body. Foods rich in vitamin D are: fish, egg yolk, milk and other dairy
products etc.
Vitamin E: It takes care of your lungs and also aids in formation of red blood cells. Good sources
of vitamin E are: whole grains, such as wheat and oats, leafy green vegetables, egg yolks, nuts
etc.
Vitamin K: vitamin K helps in the maintenance of normal levels of the blood clotting proteins.
Good sources of vitamin K are: leafy green vegetables, dairy products, like milk and yogurt, pork
etc.

6. Benifits of Vitamin

Vitamins A, C and E help prevent cancer as they act as antioxidants. You can buy
vitamin supplements online from a reputable vendor.

Vitamin A is beneficial for reproduction, normal vision and immune function.

Cognitive function can be enhanced by Vitamin C and E. They can also diminish
the danger of dementia.

Vitamin B may help you get rid of the danger of strokes and heart disease.

Mineral supplements boost your energy levels. They also promote growth and help
in maintaining soft and hard tissue.

Omega-3 fatty acids that are obtained from fish may help people who are suffering
from heart disease.

7. Supplements

Supplement is something added to complete a whole or to make up for something that is
missing. Several different kinds of calcium compounds are used in calcium supplements.

Each compound contains varying amounts of the mineral calcium — referred to as
elemental calcium. Common calcium supplements may be labeled as:

Calcium carbonate (40 percent elemental calcium)

Calcium citrate (21 percent elemental calcium)

Calcium gluconate (9 percent elemental calcium)

Calcium lactate (13 percent elemental calcium)

8. How to choose the suitable
supplements

Include the Basics- A good vitamin supplement should include all of the basic minerals
and vitamins, such as Vitamin A, B, C, D, E and K. It should also contain magnesium,
calcium, zinc, iodine and mineral iron.

Recommended Daily Allowance (RDA) – The RDA level should be provided by each
supplement along with the recommended, best usage practices.

Avoid Excessive RDA- We should make sure that the supplements do not contain
excess RDA. Extras-Various supplements provide an excellent range of nutrients. Search
for a supplement that offers extras such as antioxidants. You should check other nutrients
like protein, enzymes and amino acids.

Customer Reviews-You can read customer’s reviews and feedback on online health
portals. They will provide you an insight about the quality of the product and how effective
they are for consumers. You should look for the positively rated products.

9. Essential diet for a Good Health?

Protein- for developing or maintaining a muscular structure

Healthy Fats

Fitness of Bones

Iron Requirement

Protein

10. Protein- for developing or maintaining a
muscular structure
Protein is an essential ingredient, especially for building muscles, tissues and for repairing
muscles after a grilling schedule. The best way to calculate the amount of protein required by
a teen gymnast is to multiply her weight in pounds by0.85 and divide it by 0.22.

Healthy Fats
Fats are essential for building body cells, for protecting organs and to aid in vitamin
absorption. It is important that there’s 20-25 percent calorie intake from fats.

Fitness of Bones
A gymnast at least requires 1,300 mg of Calcium and 15 micrograms of Vitamin D. It helps in
making bones stronger, which further helps gymnasts in their performance and prevents bone
fractures.

Iron Requirement
A teenage gymnast’s diet must consist of 15 mg of Iron. Essential for oxygen transfer, it
strongly affects the body of a gymnast.

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