Vitamins for Vegetarians

In a perfect world, vegetarians wouldn’t need supplements. Vitamins for vegetarians would be plentiful in food. You would get all your iron from plant sources, and you would have fabulous vitamin B, C and folate levels to assist the absorption of iron. You would get your zinc from nuts, seeds and legumes, B12 from eggs and dairy products, and you would all have perfectly functioning digestive systems to maximise the absorption of these nutrients. And you would never ever drink tea, coffee or alcohol, substances which prevent water soluble nutrients from being absorbed.

There may be a small percentage of vegetarians who fit the above description, but what about the rest of you? This is where supplements, specifically ones containing vitamins for vegetarians, can play an important role in keeping you healthy.

The best multivitamin containing vitamins for vegetarians would be one which is tailored to your specific needs. Let’s look at which vitamins and minerals are found in animal products in order to consider which ones may be lacking in the vegetarian diet.

Meat contains many minerals, including iron and zinc. Iron is needed to build healthy blood which is capable of carrying lots of oxygen to where it is needed, but many people don’t realise that iron also serves many other purposes, including building healthy hair and nails, and a strong immune system.

Meat also contains essential B vitamins such as B6, a vitamin which assists with hormone balance, and B3 which is needed for nerve function and to help prevent anxiety and depression. B vitamins for vegetarians are super important because they are needed to help the absorption of iron in the body.

One of the most important vitamins for vegetarians is vitamin B12. Vegans are at the greatest risk, but vegetarians can also be affected. B12 is essential for nervous system function and early signs of deficiency include numbness and tingling of hands and feet, poor memory and concentration, depression and anaemia. B12 is one of the most important vitamins for vegetarians to monitor, as symptoms of deficiency are not always reversible.

Vitamins for vegetarians are not the only important thing to consider – protein intake is also important. Insufficient amounts of protein can lead to fluctuating blood sugar levels, and consequently tiredness, moodiness and sugar cravings. B vitamins, chromium and magnesium are helpful in maintaining healthy blood sugar levels, but increased amounts of plant based protein at each meal such as nuts, seeds, legumes and dairy products, is also advised.

A vegetarian diet, if done properly, can be an extremely healthy choice. A good quality multivitamin and mineral supplement tailored specifically to the needs of vegetarians can be a great addition in order to ensure optimum nutrient levels in the body. For more information on the best Australian multivitamin for vegetarians, click here.

Spirulina has a long history of use across the world in many different cultures. There are no known spirulina side effects as the supplement is actually a naturally occurring plant food, and not a drug or synthetic vitamin supplement.

Any spirulina side effects that are reported are usually in the first few days of use and are not actually side effects of spirulina but instead are a result of a gentle detoxifying process. When people begin to take spirulina, they may occasionally report some mild detoxifying symptoms such as headaches and digestive disturbances which may be mistaken for spirulina side effects. Any detoxifying symptoms should be short lived (1-3 days) and after this initial period of discomfort people usually report feeling healthier and have more energy as the toxins are removed from the body. Side effects of spirulina induced detoxification can be minimised by starting on a very low dose (1 tablet per day), slowly building up to the recommended dose over a few days, and remembering to drink plenty of water to speed up the elimination of toxins. When sticking to the recommended dose of spirulina, side effects are prevented and benefits such as increased energy and vitality can be experienced sooner.

Because spirulina side effects are so rare, it may be suitable for many people, including pregnant and breastfeeding women, the elderly, and people with allergies/intolerances.

Sometimes people are concerned about possible spirulina side effects due to contamination caused by poor production and processing methods. It is of course important that any supplements should be purchased from reputable companies and that their base ingredients are sourced from suppliers with high quality control standards. Spirulina is unique however, because it cannot actually live in an environment which is contaminated or polluted. It will only grow well in pure, pristine waters, giving it a kind of instant quality control when it comes to production.

Space O2 Spirulina Multivitamin is manufactured in Australia, adhering to the strict processing standards enforced by the Therapeutic Goods Administration (TGA). All base ingredients used in Space products have been chosen due to their superior quality and absorption. For more information, click here.

Muscle Fatigue

Muscle fatigue can be experienced by all kinds of active people of all different levels of fitness. Whether it’s weight training, long distance endurance training, or a low impact cardiovascular workout, muscle fatigue can be an unwelcome and uncomfortable occurrence. But what causes muscle fatigue and how can we prevent it?

First of all we need to look at how muscles work.

In order for muscles to work, they need to have a source of energy. Muscles use a substance called ATP (adenosine triphosphate) as their fuel, which they receive in two ways.

The first way is via aerobic metabolism using oxygen which is carried by the bloodstream (during low intensity exercise). This method provides a slow yet constant and plentiful supply of ATP during low intensity workouts, but it is insufficient in high intensity situations due to a limit on the amount of blood which can be circulated to muscles at any given time.

The second method of ATP delivery is via anaerobic metabolism (during high intensity exercise), which works faster and doesn’t require oxygen, however this process is also limited in the amount of ATP which can be supplied due to lack of stores. High intensity (anaerobic) exercise such as heavy weights or sprinting can result in faster muscle fatigue due to this limited supply of ATP.

The bottom line is... if your body is not producing or delivering ATP effectively, muscle fatigue is highly likely during training.

Your body needs a range of vitamins and minerals in order to produce ATP, including B vitamins, vitamin C, folate and magnesium. Aerobic delivery of ATP also requires a healthy amount of red blood cells, which relies on good levels of iron, vitamin B12 and folic acid in the body.

The role of the nervous system in muscle fatigue.

Muscles contract and relax in response to stimulation from the brain which is carried to the muscles via the nerves. The nervous system is therefore responsible for the regulation of the force of contraction of muscles. Some muscle fatigue may be caused by a nervous system origin, because if the nerves are not communicating their messages correctly, the muscles cannot contract and relax properly.

There are many nutrients needed for a healthy nervous system such as B vitamins, but the key ingredient here is magnesium. Magnesium is a hugely important nutrient for healthy function of the nervous system due to its regulatory effect on nerve conduction. Magnesium is also needed by muscles in order for them to relax. A lack of available magnesium in the body may cause problems such as cramps, spasm, tension and muscle fatigue.

Muscles need calcium to contract properly, and if the body is low in calcium, it may contribute to muscle fatigue. It is thought that after continuous use, muscles start to leak calcium via small channels, which can lead to muscle fatigue and weakness. There is an increased need for this mineral by active people, especially endurance athletes.

A few simple supplements may provide your body with the ingredients it needs to make energy for muscles, resulting in improvements on endurance and performance. For more information on vitamins and minerals for muscles, click here.

Folic acid (folate) supplements

Folic Folate is one of the water-soluble B vitamins. In supplements it is usually listed as folic acid.  Various studies have clearly recognised that this nutrient can be beneficial if taken on a regular basis, and as a result, folate has gathered a great deal of interest over the last few years. 
Which foods can you find folate in?
Dark green leafy vegetables, broccoli, sprouts, organ meats, legumes and nuts are all great sources of folate.  Many of them can easily be combined into a meal to ensure that optimum levels of folate are being consumed.  Unfortunately, folate within food is easily destroyed with exposure to heat light and air, so never assume that you are always getting enough folate by eating occasional portions of food rich with the vitamin. Consumption of high amounts of tea, coffee or alcohol may also deplete the body’s levels of this nutrient.
What does folate do for the body?
Many Australian women who are planning a pregnancy or are already pregnant look to folic acid tablets as a way to prevent neural tube defects like spina bifida.  A daily dose of 400-500mcg has been clinically proven to be the perfect amount when trying to avoid this devastating defect in babies. Ironically, the long term use of the contraceptive pill has been said to contribute to low folate levels. 
Hair loss, nerve disorders, fatigue and depression have been linked to low folate levels.  Folic acid supplements also play an important role in the prevention of anaemia and are used in conjunction with vitamins B6 and B12 in patients with increased homocysteine levels.
Folic acid is such an important part of our body’s health requirements, especially for women who are trying to conceive or are already pregnant.  By taking the recommended daily dose of 400-500mcg you will help your body to be in great working order.
For more information on folic acid contained in Space Vitamin supplements click here.