Supplementation

Vitamin D - for performance?

Research indicates that vitamin D deficiency is prevalent in northerly countries, particularly during winter months. A study in the UK found that 62% of athletes and 73% of controls had inadequate serum 25(OH)D levels (<50 nmol/l) (Close et al., 2013). This seasonal variation in vitamin D levels has been linked to various health issues. Vitamin D supplementation has shown potential benefits, with one study reporting improvements in musculoskeletal performance among athletes after 8 weeks of supplementation (Close et al., 2013). These findings highlight the importance of maintaining adequate vitamin D levels year-round in northerly countries.

UK Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter.

Fish contamination poses significant health risks to consumers. Environmental pollutants, including heavy metals and persistent organic pollutants (POPs), can bioaccumulate in fish, potentially exceeding regulatory limits (Rose et al., 2015; Berntssen et al., 2012). These contaminants originate from various sources, including anthropogenic activities and geological factors (Rose et al., 2015). Consumption of contaminated fish can lead to serious health issues, such as neurological disorders, organ damage, and cancer (Isangedighi & David, 2019). Additionally, foodborne bacterial infections can result from improper handling, storage, and consumption of raw fish (Khan et al., 2021).

Long Chain Omega 3s

Both fish and non-fish sources of omega-3 fatty acids have cardioprotective properties, the effectiveness of different sources may vary in regulating blood levels of C20-22 ω3 PUFA and cardiovascular disease risk factors (Jump et al., 2012).

Algal supplementation offers a superior alternative to fish consumption for omega-3 intake, particularly for vegetarians and those concerned about ocean contaminants (Craddock et al., 2017; Winwood, 2013). Studies have shown that algal sources of docosahexaenoic acid (DHA) significantly improve DHA concentrations and omega-3 indices in vegetarian populations (Craddock et al., 2017). Algal oil, rich in DHA and eicosapentaenoic acid (EPA), can be sustainably produced and is suitable for vegetarian diets (Winwood, 2013). In animal studies, microalgae supplementation was as effective as, or even superior to, fish oil in reducing cardiovascular disease risk factors, including body weight, insulin levels, serum lipids, and hepatic triacylglycerol levels (Haimeur et al., 2016).

The production of vitamin B12 relies on microbial fermentation, primarily using bacteria such as Propionibacterium freudenreichii and Pseudomonas denitrificans.

Historically some populations who ate plant diets obtained small amounts of vitamin B12 through contaminated soil and water containing bacteria that produce B12 and some fermented foods.

Animals do not produce B12 - it is found in animal products as a result of either bacterial production or it is incorporated into the animal feed - i.e. B12 is often supplemented in the diets of animals particularly in intensive farming systems.

Vitamin B12

B12 is an essential vitamin. Whilst the body can have significant stores of B12 the eventual depletion has serious health consequences. It's produced by baterial and found in animal products so vegans need to supplement.

Supplementation has shown favourable impacts on vascular health in B12-deficient populations (Woo et al., 2014).

Vitamin B12 deficiency affects 10-15% of elderly individuals and is often undiagnosed due to subtle, non-specific symptoms (Stabler et al., 1997; Baik & Russell, 1999; Wong, 2015).

But B12 can be taken in excess with adverse consequences. This video discusses the research on B12 and dose.

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