Vitamins

Written By Teleport Strength

1️⃣ Definition & Classification

Vitamins are organic micronutrients essential for metabolism, growth, recovery, and immunity.
They support enzyme activity, tissue repair, and performance.

They are classified by solubility:

TypeKey PropertyStorageRiskFat-Soluble VitaminsDissolve in fats/lipidsStored in liver & adipose tissueToxicity possibleWater-Soluble VitaminsDissolve in waterNot stored (excreted in urine)Deficiency risk if not replenished

2️⃣ Fat-Soluble Vitamins (A, D, E, K)

VitaminRole in BodyDeficiencyToxicityFood SourcesCoach’s NoteA (Retinol, Beta-Carotene)Vision, immunity, reproduction, antioxidantDry skin, night blindnessLiver damage, birth defectsLiver, fish oils, eggs, milk, carrots, spinachAthletes need adequate beta-carotene for recovery and antioxidant defense.D (Calciferol)Calcium & phosphorus absorption, bone/teeth health, immune functionRickets, bone softening, fracturesCalcium buildup in soft tissue, kidney damageSunlight, fortified milk, salmon, egg yolkLow sun exposure = higher dietary need; supports bone strength and muscle recovery.E (Alpha-Tocopherol)Antioxidant, protects cell membranes, supports RBCs and DNAMuscle weakness, anemiaRare; may affect clotting (interferes with K)Vegetable oils, nuts, seeds, wheat germActs as an antioxidant, may support high-altitude recovery.K (Phylloquinone, Menaquinone)Blood clotting, bone metabolismHemorrhaging, bleeding riskRare; excessive intake affects infantsLeafy greens, broccoli, milk, eggsEssential before surgery for normal clotting; balance with vitamin E.

3️⃣ Water-Soluble Vitamins (B-Complex & C)

Vitamin C (Ascorbic Acid)

  • Functions: Collagen synthesis, immune support, iron absorption, antioxidant protection

  • Deficiency: Scurvy (weak connective tissues, bleeding gums)

  • Toxicity: High doses → nausea, diarrhea, headaches

  • Sources: Citrus fruits, peppers, broccoli, strawberries

  • Coach Tip: Supports tissue repair and immune resilience; endurance athletes may require more antioxidants.

B-Vitamin Complex

All B vitamins act as coenzymes — supporting metabolism of carbohydrates, proteins, and fats.

Vitamin Function Deficiency Food Sources Athletic ConsiderationB1 (Thiamin)Energy metabolism, nerve function Fatigue, poor coordination (beriberi)Pork, grains, beans, peas Needed for carbohydrate metabolism; may help endurance athletes.B2 (Riboflavin)Energy production, tissue repair Cracked lips, skin irritation Dairy, meat, leafy greens Important for skin and eye health under training stress.B3 (Niacin)Energy release, cholesterol regulation Pellagra (skin & mental symptoms)Meat, grains, legumes Too much reduces performance (fat metabolism interference).B6 (Pyridoxine)Protein metabolism, RBC formation Anemia, poor wound healing Chicken, fish, eggs, nuts Supports glycogen breakdown and strength recovery.B9 (Folate)DNA synthesis, RBC production Anemia, birth defects Liver, eggs, greens Important for female athletes and tissue repair.B12 (Cobalamin)Nerve function, RBC formation Fatigue, anemia, neurological issues Meat, fish, eggs, dairy Vital for vegetarians to supplement; supports endurance.B7 (Biotin)Energy metabolism, hair & skin Dermatitis, hair loss Eggs, nuts, milk, soy Supports healthy metabolism and skin; no performance boost.B5 (Pantothenic Acid)Part of CoA for energy from fats/carbs Fatigue, nausea (rare)Meats, eggs, grains Supports endurance energy use.B8 (Inositol)Fat metabolism, neurotransmitter support Rare Whole grains, fruits, nuts Supports focus, may affect mood regulation. Choline Fat metabolism, nerve signaling Muscle fatigue, liver dysfunction Eggs, soy, liver Delays fatigue and aids recovery.

4️⃣ Health & Performance Benefits

Category Benefit Example Immune Function Vitamins A, C, D, E Protect against infection and inflammation Energy ProductionB1, B2, B3, B5, B6, B7Convert food → usable energy Muscle & Nerve Function D, B6, B12, Choline Support contraction, recovery, and repair Tissue Repair C, B9, B12Collagen formation, RBC synthesis Antioxidant Defense A, C, E, Beta-Carotene Combat oxidative stress Bone & Joint Health D, K, C Strengthen bones and connective tissue

5️⃣ Food Source Summary

Vitamin Type Key Sources Fat-Soluble Eggs, liver, fish oils, nuts, leafy greens, dairyWater-Soluble Fruits, vegetables, grains, legumes, animal proteins Best Practices: Eat a colorful diet (green, orange, red foods), mix plant and animal sources, and limit supplementation unless deficient.

⚖️ Coach’s Key Takeaways

  • Vitamins regulate metabolism, recovery, and immune defense.

  • Fat-soluble vitamins can build up → watch upper limits.

  • Water-soluble vitamins need daily replenishment.

  • Whole foods first — supplements only fill gaps, not replace nutrition.

  • Hydration is key for vitamin absorption and metabolism.

Teleport Strength https://Teleportstrength.com
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