Are You Getting Rusty? Anti-Aging Vitamins Can Help You Get Back in
Millions of senior citizens around the world have discovered the benefits of adding resistance exercise to their health routines. Fewer broken bones, fewer falls, and fewer aches and pain are just some of the benefits. But how do the well-known antioxidant anti-aging vitamins fit into your exercise routines? Chances are, they're more important than you think.
Have you ever noticed rust on your hands after you worked out? Of course, you have.
Anytime you use those well-worn 45-pound iron plates at the gym, you're going to get rust on your hands. But have you ever stopped to consider why they rusted, or that you might be doing the same? The best anti-aging vitamins can stop your internal "rusting" as you get back into a desirable physical condition.
The atmosphere around us is 21% oxygen. The oxygen in the air helps us burn glucose. You couldn't live more than a few minutes without it.
Oxygen also, however, helps "burn" muscle, and the process is accelerated after exercise. This is especially true if you're just beginning to get back into shape. Here are two reasons why:
1. Working hard forces muscle to use a lot of oxygen. As the energy-making mitochondria in the muscle cells use 10 to 20 their normal load of oxygen, a small fraction of oxygen intended for energy production "misses the mark" and creates toxic free radicals. The body has an elaborate self-defense system for soaking up these free radicals of oxygen that works really well when you are at rest. It works only reasonably well when you work out hard. Without the help of antioxidant, anti-aging vitamins, your cells may produce 2-3 times more free radicals of oxygen than their repair enzymes can handle.
2. Training temporarily "pinches off" circulation. For a short time, usually measured in seconds, your muscles operate in a low-oxygen environment. When you relax the muscle circulation returns, and muscle cells take a few seconds to a few hours to readjust to their normal oxygen load. While the muscle is rebuilding it produces more free radicals of oxygen than its enzymes can't handle, unless you provide muscle with anti-aging vitamins.
Free radicals of oxygen trigger the hormonal processes that cause inflammation, soreness, and pain. The same free radicals send up signals to white blood cells to come to the muscles so they can "clean up" damaged tissue. Muscle fibers broken down during exercise have to be removed before they can be replaced to make stronger muscle. The problem is, if there are too many free radicals of oxygen in the muscle, it's going to cause inflammation, and soreness.
Fortunately,anti-aging vitamin supplements fight free radicals and can reduce inflammation and soreness from exercise. Any training regimen can benefit from the recommended daily allowance, and a little more, of the following:
Vitamin A protects muscle against free radical damage. It also protects the 'bad' LDL cholesterol from the chemical processes that cause hardening of the arteries.
Too much vitamin A is a bad thing, so you need no more than 5,000 IU per day in your supplement (and you still should eat some green, orange, or yellow vegetables or fruits every day to get all the co-factors for vitamin A to operate at maximum antioxidant efficiency).
Beta-carotene and its chemical cousins alpha-carotene, gamma-carotene, lutein, lycopene, and zeaxanthine also can be depleted by heavy exercise. You don't need a heavy-duty supplement to replace them, just 5,000 to 10,000 IU of mixed carotenoids every day, although up to 25,000 IU a day certainly won't hurt. There's no doubt that mixed carotenoids count among the best anti-aging vitamins.
Antioxidant, anti-aging vitamin C isn't just for colds any more. Vitamin C is a non-specific antioxidant, that is, it removes all kinds of free radicals, and it has the ability to regenerate vitamin E. Taking a moderate amount of vitamin C every day can provide an antioxidant boost that keeps muscle pain at a minimum.
The key consideration in using vitamin C is not to overdo. In the digestive tract, vitamin C in food or supplements increases your body's ability to absorb iron, the rust maker. Doses of over 2,000 mg a day can cause your body to absorb so much additional iron that the benefits of vitamin C are canceled out. It's also a rule not to take vitamin C and iron supplements at the same time.
Vitamin E is the best researched anti-aging vitamin. It plays known roles in heart protection, cancer protection, and boosting the immune system, in addition to its assistance to efficient exercise. A moderate amount of supplemental vitamin E can help muscles release the enzymes they need to avoid pain and soreness. But like vitamin C, vitamin E can be overdose.
Taking 400 IU of Vitamin E once or twice a day is all you need to support training. You need to be sure your vitamin E supplement contains most or all of the eight chemicals that make up vitamin E, not just alpha-tocopherol. Natural vitamin E is superior to synthetic.
Selenium bears mentioning here. Selenium acts in much the same way as the anti-aging vitamins in preventing tired muscles as long as you take it in doses of no more than 100 micrograms a day.
Other minerals make a difference, too. Manganese is a component of many of the antioxidant enzymes involving the anti-aging vitamins. You don't need more than 2 to 5 mg of manganese a day, including the manganese you get from leafy greens.
Zinc is a structural component of the antioxidant enzyme SOD (also known as superoxide dismutase). People who work out need up to 11 mg of zinc a day, but not more, to balance copper for joint health. Additional zinc may helpful for immune balance, generally up to 50 mg a day.
There is a simple test to determine whether you're getting too much zinc or too little. Put a zinc tablet on the tip of your tongue. If you can't taste it, you're getting too much zinc. If it has a distinctly bitter, metallic taste, chances are you can benefit from zinc supplementation.
How can you take advantage of your anti-aging vitamin-rich Rustoleum? First of all, make sure the fats you eat are mostly monosaturated. That is, use olive oil or seed oilos rather than animal fats, such as butter. Don't forget your fish (or your fish oil). Make sure you are getting high-quality protein in your diet. Whey isolates can help.
Additionally, be sure you are taking the best anti-aging vitamin supplements with at least the following:
Alpha-Lipoic Acid - 300mg 1-2 times per day
Beta Carotene - 5000 IU 2 times per day
Vitamin C - 250mg 1-2 times per day
Vitamin E - 400 IU 2 times per day
Zinc - approximately 10 mg per day or 25 mg every other day
One more thing: When it comes to anti-aging vitamins, it's important to remember that more isn't always better. Maintain these minimums of the best vitamin supplements for antioxidant protection, but don't take more unless you have a specific reason for additional short-term supplementation. Your best bet is a balanced supplement containing all the vitamins, minerals, antioxidants, and phytonutrients you need in a single, easy-to-take blend.
A Trustworthy Comprehensive Anti-Aging Vitamin Product
One company that produces such an anti-aging vitamin supplement is Xtend-Life Natural Products from New Zealand. Their flagship product, Total Balance is a balanced supplement containing all the vitamins, minerals, antioxidants, and phytonutrients you need in a single, easy-to-take blend. We take it ourselves, and are very happy with the results.