Vitamins e and k

Vitamins E and K, like vitamins A and D, belong to the group of fat-soluble vitamins. This means that they can be stored in the liver and adipose tissue, being released when the body needs them. Since they are stored for a longer period of time, excessive intake can result in slower elimination and increase the risk of adverse effects. Prolonged consumption of large amounts of vitamin supplements can cause tissues to become resistant to them, which can lead to undesirable results. Therefore, it is much more effective to design a varied diet that includes a wide range of supplemental vitamins and minerals, rather than relying solely on supplements.

To ensure an adequate supply of vitamins and minerals, it is essential to understand the importance of key micronutrients such as vitamins E and K.

Vitamin E (tocopherol)

Vitamin E comprises a group of 8 fat-soluble chemical compounds, including four tocopherols and four tocotrienols. It is found mainly in plant foods rich in unsaturated fats, such as olive, sunflower, corn, peanut and soybean oils. It is also present in smaller amounts in cereals such as wheat and rice, as well as in green leafy vegetables (broccoli, spinach), egg yolk, liver and olives. Among these compounds, alpha-tocopherol is the most active and beneficial for the body.

Functions of vitamin E

• Acts as a key antioxidant, protecting cells and promoting tissue regeneration.
• Contributes to reducing platelet aggregation, promoting cardiovascular health.
• Intervenes in the synthesis of enzymes related to hemoglobin formation.

Importance in fitness: Given its role as an antioxidant, vitamin E is essential for the maintenance of muscle tissue, especially during strength exercises that subject the body to considerable oxidative stress.

Recommended intake.

The recommended daily intake for men and women is 12 mg. Important note: Cooking foods can destroy much of the vitamin E they contain.

Consequences of vitamin E deficiencies

Vitamin E deficiencies are rare in healthy people, but can occur in those with diseases that affect intestinal absorption, such as inflammatory bowel diseases or celiac disease.

• Anemia due to the destruction of red blood cells.
• Muscle degeneration.

Vitamin E excesses

Although it is considered safe, an excess of vitamin E could cause inflammation in muscle tissues, especially after intense physical activities.

Vitamin K (phylloquinone, menaquinone, menadione)

Vitamin K is composed of three main variants:

• Vitamin K1 (phylloquinone).

• Vitamin K2 (menaquinone).

• Vitamin K3 (menadione).

This vitamin is found in green leafy vegetables (such as spinach, cabbage and lettuce), cereals, fruits, fatty meats, liver and cheese.

Functions of vitami