Vitamin B and Zinc: Athletes do not need additional supplementation.
Is it true that "increasing exercise requires supplementing with zinc and vitamin B"? Yes, it's correct; high-level athletes do need to increase their vitamin B₁ requirements. However, it's a big mistake to conclude that all vitamins should be supplemented. In fact, sufficient vitamin B₁ intake can be obtained from my recommended high-starch diet.
It's easy to get B vitamins.
After strenuous exercise, it's necessary to replenish lost zinc to meet the body's needs for protein synthesis and internal organ function. However, recommended diets generally contain plenty of zinc, so increasing zinc intake beyond a normal diet can easily lead to an overdose. One study showed that excessive zinc intake can lower cholesterol (high-density lipoprotein) levels, and this type of cholesterol plays a crucial role in protecting against heart disease. Therefore, exercise indirectly helps with the absorption of beneficial cholesterol, but taking additional medication under these circumstances is unwise as it negates the body's natural processes.
There's a common misconception that vitamins, being water-soluble, are completely harmless. This isn't entirely accurate; even water-soluble vitamins can contain toxic substances. If you insist on supplementing with vitamin B₁ after strenuous exercise, you may fall into the "vicious cycle of poisoning" I mentioned earlier. Excessive vitamin B₁ intake can not only lead to shock but also impair the absorption of other vitamins. If you try to overcome this by increasing your vitamin B intake, a series of symptoms will follow: weakened liver function, decreased gastric secretion, nervousness, insomnia, arrhythmia, diarrhea, etc. If this still doesn't make you realize the problem, please read the following explanation! Large doses of vitamin B₃ will hinder the body's ability to burn excess fat while accelerating the consumption of muscle glycogen. Therefore, after exercise, it's actually glycogen, not fat, that's being burned.
In addition to the side effects mentioned above, excessive vitamin intake can also easily lead to peripheral neuropathy, such as nerve paralysis, motor incoordination, and paralytic stroke. Water-soluble vitamin C can cause kidney stones and gout. Don't assume that water-soluble vitamins are harmless; a more accurate statement would be that reducing the toxicity of water-soluble vitamins is easier than reducing the toxicity of fat-soluble vitamins-simply stop taking the excess medication.
What impact do impurities in vitamins have? The U.S. Food and Drug Administration (FDA) stipulates that synthetic vitamins are safe as long as the impurity content does not exceed 2%. However, if an excessive amount is taken, these impurities can easily accumulate and exceed the safe range.
You might wonder: Do athletes need to supplement with certain vitamins or minerals? Yes, consistent exercise reduces iron absorption, especially for vegetarians and those on long-term low-calorie diets. Women of childbearing age and adult men are particularly sensitive to iron deficiency. Does this mean these high-risk groups need to take more iron? Of course not. Excessive iron intake can also have side effects, so you should supplement with iron only "appropriately" as needed. Assuming you regularly eat iron-rich foods, your iron intake should actually be quite sufficient. Consider that most people take 100% iron supplements, which can lead to consuming 3-4 times more iron than your body needs, though not enough to cause toxicity.
Standard Amounts of Daily Dietary Nutrients for American Women
Pregnant and lactating women aged 11-146, 415-155, 819-255, 223-5050 and above.
Weight (kg) 1.57 1.63 1.63 55 55 +1300 +30 +2100 +20
Height (meters) 1.63 1.63
Heat (joules) 9200 8800 8800 +400 +400 +400
Protein (g) 46 46 45 8400 7500 +400 +18 +2000
Calcium (mg) 45 45 +18 +1000
Phosphorus (mg) 1200 1200 1000 1000 1000 +0.4 +0.3
Iron (mg) 1200 1200 1000 +2 +20
Vitamin A (International Single 18 18 18 1000 1000 +5)
(bit) 500 500 500 18 10 +40
Vitamin B₁ (mg) 1.5 1.5 1.5 500 500
Vitamin B₂ (mg) 1.7 1.7 1.7 1.5 1.5
Zinc (mg) 20 20 20 1.7 1.7
Vitamin C (mg) 60 60 60 20 20
60 60
A. The "Protein" item listed in the table is the recommended protein intake for women who consume eggs, fish, meat, milk, and poultry. If you are a vegetarian and do not eat these foods, the recommended protein intake is 65 grams.
B. If you cannot meet your iron requirements through a regular diet plan, it is recommended that you take iron supplements.
Note: Values preceded by a "+" indicate that pregnant or breastfeeding mothers should add the corresponding amount to the original standard dosage.
quantity.
If you feel your diet is unbalanced, then taking one vitamin a day according to the expert-recommended "daily standard" is a good option. Taking excessive amounts of a particular vitamin or mineral for extended periods is not only foolish but also quite dangerous. Overdosing often interferes with normal bodily functions and disrupts the response of other vitamins or minerals. Many might say, "Taking vitamins has many benefits!" But I must remind you: are you aware of the potential negative effects? In fact, there is almost no data to prove that vitamins have beneficial effects; on the contrary, there is far too much data showing the potential side effects of this practice.