Let us talk a little bit about mineral and vitamin supplements (also known as food supplements, vitamin supplements, mineral supplements, sports supplements, food supplements) . These are very fashionable pills that we can buy mainly in pharmacies (now also in supermarkets). Their aim, in theory, is to prevent or reverse situations of vitamin and mineral deficiencies, which in principle would be caused by a low consumption of vitamins and minerals (if we eat little and / or badly) or an increased need in special situations such as sport (or stress situations etc.).

In recent years we have also seen a large increase in these supplements of vitamins and minerals aimed at athletes, specifically antioxidant supplements. Its purpose is to protect the body against oxidation and wear during sports practice and / or increase performance. Are they necessary? Can we get these antioxidant effects with a normal diet?


During sport, when we contract our muscles, harmful molecules called free radicals are produced, which, in addition, the greater the intensity of the exercise, the more muscle contraction and the more free radicals are produced. The appearance of tiredness and fatigue is largely due to the overproduction of these radicals in our body.

BUT, our organism has its own systems to neutralize these radicals, our cells produce a series of antioxidant molecules that neutralize the radicals. In addition to external consumption of fruits and vegetables provide us with vitamins, minerals and other antioxidant substances that also eliminate these radicals.

So if the athlete meets their daily needs for energy and nutrients will not be necessary to take any supplement.

This circumstance is not always met, think of the athlete (for example a long-distance runner) who is going to compete in another country is very possible that you can not program your diet to meet their needs. Another case would be, for example, strenuous training and competitions in which the necessary energy is hardly covered by a normal diet. We could say that the athlete should consider taking vitamin and mineral supplements in these situations:

  • High altitude sports where the lack of oxygen favours the appearance of free radicals (mountaineering and vitamin E).
  • Contact sports where trauma occurs such as rugby.
  • In beginners until the body adapts to training.
  • During trips in which the athlete can not eat as usual to meet their daily needs for vitamins and minerals.
  • At the end of the season (e.g. footballers).
  • When there is a vitamin and/or mineral deficiency diagnosed by a qualified health professional.
  • In training and/or strenuous competitions in which the daily energy needs are not reached.

Regarding the increase in performance, today it has not been shown that taking vitamins and minerals above the daily needs of the athlete produce benefits, so there is no point in overflowing with vitamins and minerals if we cover the daily needs of these nutrients.

Let’s give the example of a commercial preparation “Supradyn Energy Extra” compared to a 2000 Kcal diet. A diet of 2000 Calories could be something like that:

Breakfast: a glass of skimmed milk, 2 toasts of bread with olive oil, salt and tomato. Half a handful of natural almonds and a kiwi.
Brunch: A skimmed yogurt and a banana
Lunch: A salad with tomato, lettuce and carrot (olive oil and salt dressing). A dish of vegetable stew with cuttlefish and rice. An apple
Snack: Skimmed yogurt with a handful of oat flakes
Dinner: Cream of zucchini with onion and olive oil. A French omelette.

If we compare the vitamins and minerals provided by this healthy diet of 2000Kcal with what gives us 1 tablet.

In other words, this diet would cover 100% of the recommended daily amounts of vitamins and minerals specified by the manufacturer of the supplement, in fact it would exceed all the amounts of minerals provided by the tablet. IF THE SPORT DIET COVERES YOUR ENERGY AND NUTRIENTS NEEDS by means of a sufficient and healthy diet IT IS NOT NECESSARY TO TAKE ANY KIND OF SUPPLEMENT.

It should also be borne in mind that this diet of 2000 calories can remain very scarce in energy for certain people, which with a higher food intake (3550 – 4500 Calories depending on the sport discipline, intensity, duration of training etc..) not only would take more calories but we would also take much more vitamins and minerals naturally provided by food in the amounts that our body needs.

In short:

Taking supplements without control and without knowing the necessary daily amounts of vitamins and minerals provided by our normal diet does not make any sense.

If the athlete’s energy needs are met within a complete and sufficient diet, the need for vitamins and minerals will be met.

In certain circumstances such as those described at the beginning of the post it would be justified to take supplements.

Vitamin and mineral deficiencies must be diagnosed by a qualified health professional. Dietary modifications should be guided by a registered dietitian.

A healthy diet (no matter what, vegetarian, Mediterranean diet etc… but that improves or maintains health -> scientific evidence) and enough will help you get the vitamins and minerals you need naturally provided by foods such as fruits and vegetables. Vegetarian diets -> vitamin B12 supplement.

In its case, the taking of supplements has to be individualized according to the characteristics and needs of each athlete.

It is not very difficult to achieve a healthy diet that covers all your vitamin and mineral needs. Taking supplements will enhance and help your body, and they are complementary to your regular diet.

If you’ve been looking at tricks and tips on how to get long, shiny and strong hair, today we share with you our best tips for achieving a mane of envy, such as vitamins.

Like our bodies, our hair and skin are damaged by different factors. Some can be reduced and others remedied but when you don’t know exactly where to start, you may make the mistake of buying a shampoo or chemicals that won’t do you much good.

The truth is that very few people know that what most influences the quality and health of our hair and skin is: diet. Do you think not? Then don’t miss the following points.

Why does diet matter?

Our scalp is basically nourished by protein, but also by vitamins and minerals in order to grow stronger. These nutrients you get through the food we eat every day so if we have a lack of them, most likely it will grow brittle and weakened. Something that no shampoo can solve.

Also, if this happens to us, it’s probably happening to our skin and nails as well. The reason is very obvious. Our body is intelligent and knows how to prioritize our nutrients inside our organism. If you feel that our muscles need protein or if our bones need minerals, the first thing you will do is send them to these places instead of our hair and skin.

What can you take to improve their appearance?

If you are one of those who thinks your hair is hopeless, don’t despair, because some foods and supplements can help you regain your vitality.

Hair Vitamins

Foods rich in vitamins such as fruits, vegetables and foods rich in healthy fats such as nuts and salmon are undoubtedly foods that you must include in your diet if you want to start improving your mane and skin.

But in addition to them, start increasing your water dose if you think you are not drinking enough. A hydrated body not only works better but also helps to eliminate all the toxins found in our body that damage the general appearance of our body.

Skin Vitamins

In stores you’ll find long aisles with an endless variety of supplements that promise to restore the shine and healthy look of your nails, skin and hair. But don’t be fooled by some brands. The vast majority say they contain a secret ingredient unique in the world, when in fact they contain the same as many others.

So what’s the secret of these supplements? We’ll give it to you. We actually reveal to you the 10 secrets or ingredients for the magic formula.

Vitamin A, C, D and E

Vitamin A. It is essential for the growth and development of the cells that make up your hair, as well as for the immune system. When we talk about a healthy mane we are talking about the production of natural oils (sebum) in our scalp because it is what prevents it from drying out.

Beta carotene is the best-known form of vitamin A and is found in dark orange fruits such as carrots, melons and peaches, but also in sweet potatoes and green leafy vegetables.

A lack of this vitamin not only means risking the health of our hair, nails and skin but also of the eyes because it plays a very important role for our eyes.

As for the other vitamins that we list, the: C, D and E are also a very important part of your diet. Vitamin E plays an antioxidant role as it protects your hair from free radicals and generates new tissue.


With just a few days in Berlin, here are a few tips on what to see and do, great tours to book, plus some of my favourite places to eat in the city!

As you’ll have seen in my recent blog, I’ve just got back from Berlin! I was there for four days and spent one of them exploring the IGA Berlin 2017 – the huge garden show that’s on until October. It was my first time in the city and I was REALLY excited to see and do as much as possible.

The history of Berlin is complex, but one I’d recommend reading up on. It’s multi-layered and obviously has very dark patches, but despite not being a history buff, I enjoyed learning what the city had been through. As I explored on foot, I felt like the city made more sense to me.

While I did some research on where to go, I also let myself explore, you know… get lost! The result? Some great places to eat, views, and spots to recommend to you guys.

How To Travel Around Berlin

Hurrah, a city with a great transport network! I used Google Maps to navigate the city, and other than not always being sure which side of the road I needed to catch the tram from, it was an easy experience. The U Bahn (subway system is really simple to understand, and trains come regularly (every few mins in peak times). There are trams and buses too.

The part I found strange was that you don’t show tickets very often or pass through barriers to enter public transport. I’ve heard that people buy tickets as there are strong penalties if you’re caught without – so just don’t risk it!

I’d recommend picking up a Berlin Welcome Card. Along with discounts at many attractions in the city, it also covers your public transport for the duration of your trip. It also includes travel to and from the airport. I ordered mine in advance, printed it at home, and used it right from the start of my trip from Berlin Airport.

Berlin City Sights

There’s SO much to see and do in Berlin, and at times it feels so big (particularly with there not being just one centre). As mentioned, the transport system is excellent, so you really can see a lot, even if you only have a short time.

Head to the Reichstag and Brandenburg Gate. If you apply in advance you can visit the beautiful dome of the Reichstag (find out how here). The Monument To The Murdered Jews is so moving, and a walk through the towering columns is something I’d urge anyone to experience as part of their trip.

Museum Island is another must-see and I also loved exploring the many courtyards of Hackesche Höfe. Tucked away, this really is one of the city’s hidden gems! Close by is a street covered in murals and graffiti,  just next to the Anne Frank Museum.

To be honest, I love just how walkable Berlin is. If you’re on a budget, I’d recommend taking yourself on a free walking tour of Berlin Mitte,  which allows you to check out the key sights in your own time.