Vitamins & Minerals – Part 1

Posted: Mar 3, 2013 in Motivation, Vitamins and Minerals
Tags: , , , , ,


Hello my good people,

How are you all. I hope everyone is blessed wherever you are in the world reading this right now. We’ve gone international and have readers in Africa, Australia, New Zeland, Brazil, India, America and here in the UK. I don’t know how that happened but I am not complaining 🙂

Thank you to everyone following the site, the FB, the Twitter, the Instagram…It is appreciated.

I’ve been meaning to touch up on Vitamins and Minerals with you lot for a while now and I’ve gathered some research and will cover all areas to the best of my ability. Let’s get started…

Firstly, in this day and age more and more people are supplementing with Vitamins & Minerals. Some people say it’s not necessary as we get enough from our fdiet but is that really the case?

Over the next few weeks we will discuss:

  • What Vitamins and Minerals are?
  • The different types of Vitamins and Minerals out there.
  • The benefits of them.
  • How much is needed?
  • Foods that contain Vitamins & Minerals?
  • Any looking to see if you have a deficiency?

I’ll will refer to Vitamins & Minerals as V&M for certain parts of the post, so no need to get confused.

We’ll first start with “Vitamins”. What are they?

Any scientist will tell you Vitamins are organic compounds which are needed in small quantities to sustain life. We get vitamins from food because the human body either does not produce enough of them, or none at all (hence why it’s important to eat vegetables, fruits, nuts, seeds and all that good stuff).

All vitamins contain carbon. Without getting too scientific Carbon is the chemical element with the symbol C and atomic number 6. As a member of group 14 on the periodic table – LOL, you remember the periodic table from school right…Anyway…

Usually you will see on food labels & vitamin containers the 3 letters RDA which simply stands for “RECOMMENDED DAILY ALLOWANCE”

Research shows that the RDA isn’t always correct and that sometimes what is recommended is quite simply not enough for the human body but I will let you come to your own conclusion on that…Vitamins get more interesting though…Read on…


They are broken down into two groups:

The two groups

  1. Water Soluble
  2. Fat Soluble

Water-soluble vitamins (B vitamins and vitamin C) get flushed out from the body; therefore there’s a need to consume these vitamins on a daily basis. On the other hand, fat-soluble vitamins (Vitamins A, D, E, and K) get stored in the body’s fatty tissues. Each vitamin plays a different role on the body for your well being.

Here’s a list of the different types of Vitamins

  • Vitamin A: it helps a great deal in improving your eyesight. Also it aids in maintaining healthy skin. Rich sources of vitamin A are: eggs, milk, apricots, carrots, spinach and sweet potatoes etc.
  • 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.
  • 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.

Can you see why I always promote healthy eating and staying away from processed foods. You don’t gain anything from processed foods but fat and bad skin (and a number of bad stuff when I think about it).

I personally don’t feel I get enough Vitamins from my diet which is why I take additional Vitamins through supplementation. I myself use Opti-Men Nutrition Multivitamin but there are many great products on the market and I will be discussing some of them on my new Reviews & Supplements page.


I could talk about V&M all day as it really is a subject within itself but I am just trying to build you a foundation on the subject and save you some research time (all though I still recommend you do your own research to come to your own conclusion).

As well as taking a Multivitamin I also take additional Vitamin B, C & D as I personally require more than some others. Everyone’s different and will require different amounts depending on their lifestyle down to where they live in the world. I’ll give you an example:

I live in the UK where the sun doesn’t like to visit us very often and when it does it just says hello and then it’s gone again LOL sad times right. Now you may or may not know but you actually get Vitamin D from the sun… WAIT, let me rephrase that “vitamin D is made in the body through exposure to sunlight”. If you didn’t know that before I just taught you something new 🙂

It’s true, when you’re out Sunbathing your body is also churning out some good ole natural Vitamin D…pretty cool right. Now back to the point I was making.

We don’t see the sun over here in the UK hence why I supplement with additional Vitamin D…See where I’m coming from. Vitamin D is also necessary to absorb calcium and form healthy bones. So to all my people with Arthritis and weak bones, the Sun could do you some good!

Like I said I could talk about V&M all day and we haven’t even touched up on Minerals yet which is why I will break it down into parts.

I’ve been watching nutrition videos on YouTube, reading books, articles, magazines, going through forums… you name it and I always seem to find Vitamins & Energy in the same sentence. So it’s only right I touch up on the subject…

Vitamins roles on energy


Do vitamins give energy is a question that confuses people in and out of the gym and use to confuse me at one point also.

Well, here’s what I found. Vitamins do not directly serve as a source of energy, but they aid the enzymes that generate energy from the energy producing nutrients like protein, carbohydrates and fats. Therefore, they play a major role in helping out in the chemical reaction that leads to the generation of energy, which enables you to perform your daily routine activities effectively such driving a car lets say or focusing on something for more than 2 hours, working out, walking down to the shops…It could be anything. (I hope I didn’t loose any of you there LOL)

Don’t quote me on this but I’ve heard vitamin B3 works in combination with coenzyme Q10 (which is a Mineral & antioxidant) and contributes a great deal in boosting your energy levels. I will try out this combo for myself and let you know how get on.

You can get a decent amount V&M if you eat well. Don’t eat junk and expect you can balance it out with supplementation, it doesn’t work like that I’m afraid. You are better of aiming to eat well 100% of the time and at least if you don’t get 100% you will be close enough right…It’s that type of mentality you want to strive for.

If your diet is well of start by making little changes, taking baby steps is better than no steps I say. I look at the over all bigger picture rather than just week to week. It’s all good eating well for 12 weeks by going cold turkey on some bad foods but it’s better to take small steps if it means a lifestyle change…You dig?

I kid you not, you will feel a whole lot better by eating clean and getting some good V&M down you. Your skin will become clearer, you will feel more focused, you will have more energy, your sex drive increases (giggidy), you feel stronger and ready to take on the world. But don’t believe me, try it out for yourself.

Vitamins come in different forms and this is where you will start hearing/seeing the word “Bioavailability” but we will cover that next week along with, How much V&M is needed, V& M deficiencies and start looking at minerals and their effect within what we call the human body.

I hope some of you have learnt something reading this or at least remembered something you knew before. There’s a lot of information out there and it can get confusing, especially when it contradicts each other.

But what can I say, we just have to experiment and learn how our body works as I feel we are our own best teachers.

Eat Clean, Stay Lean & Stay Blessed, Avoid stress.

Much Love

David Richards


  1. Ageless Male says:

    I loved the way that you described your experiences in the second paragraph

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