Vitamin and Mineral Guide | supp.lt

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👁️Vitamin A (Retinol)

For vision, skin health, immune system, and cell growth.

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Carrots, liver, eggs, butter, sweet potatoes, spinach.

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⚡Vitamin B1 (Thiamine)

For carbohydrate metabolism, nervous system, energy production.

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Whole-grain products, pork, beans, nuts.

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🔋Vitamin B2 (Riboflavin)

For energy production, skin and eye health, iron metabolism.

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Milk, eggs, almonds, spinach, mushrooms.

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🧠Vitamin B3 (Niacin)

For cholesterol regulation, and for the nervous and digestive systems.

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Chicken, tuna, peanuts, brown rice.

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🛡️Vitamin B5 (Pantothenic Acid)

For hormone production, energy metabolism, wound healing.

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Avocados, broccoli, eggs, mushrooms, chicken.

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🧬Vitamin B6 (Pyridoxine)

For protein metabolism, red blood cell production, brain function.

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Bananas, chicken, potatoes, chickpeas, salmon.

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💇Vitamin B7 (Biotin)

For hair, skin, nails, energy metabolism.

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Eggs, nuts, salmon, avocados, sweet potatoes.

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🤰Vitamin B9 (Folic Acid)

For cell division, DNA synthesis, fetal development during pregnancy.

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Leafy greens, beans, citrus fruits, liver.

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🩸Vitamin B12 (Cobalamin)

For the nervous system, red blood cell production, DNA synthesis.

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Meat, fish, eggs, milk (not found in plants!).

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🍊Vitamin C (Ascorbic Acid)

For immunity, collagen production, iron absorption; antioxidant.

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Citrus fruits, bell peppers, strawberries, broccoli, kiwis.

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☀️Vitamin D (Calciferol)

For bone health, calcium absorption, immunity. In Lithuania, it is recommended to take it all year round!

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Fatty fish, egg yolks, sunlight.

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🥜Vitamin E (Tocopherol)

Antioxidant, for skin health and cell protection.

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Nuts, seeds, vegetable oils, spinach.

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🥬Vitamin K (Phylloquinone)

For blood clotting, bone health.

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Leafy greens, broccoli, fermented foods.

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😴Magnesium

For muscle function, nervous system, sleep quality, energy production.

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Nuts, dark chocolate, bananas, avocados, legumes.

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🦪Zinc

For immunity, wound healing, testosterone production, skin health.

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Oysters, beef, pumpkin seeds, chickpeas.

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🩸Iron

For hemoglobin production, oxygen transport, energy levels.

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Red meat, liver, spinach, lentils, pumpkin seeds.

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🦴Calcium

For bones and teeth, muscle contraction, nerve transmission.

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Milk, cheese, yogurt, sardines, almonds.

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🐟Omega-3 fatty acids

For the heart, brain, joints, reducing inflammation.

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Salmon, mackerel, sardines, walnuts, flaxseed.

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🧂Iodine

For thyroid function, metabolism, growth.

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Iodized salt, seafood, seaweed, milk.

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🥚Selenium

Antioxidant, for thyroid function, immunity.

Vitamin and Mineral Guide — Illustration

📚 Scientific Basis

Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B group, C). This difference is practically important: fat-soluble vitamins accumulate in the body, so large doses over time can be harmful, while water-soluble vitamins are eliminated more quickly in urine.

Textbooks emphasize that a balanced diet usually covers the requirement, while supplements make sense in specific situations — in cases of deficiency, on certain diets (e.g., vegan), or during the winter months because of vitamin D.

Source: Webb G. P., “Dietary Supplements and Functional Foods” (Blackwell, 2006); NSCA guide “Guide to Sport and Exercise Nutrition”.

🌿 Food Sources: Paraguay nuts, fish, eggs, sunflower seeds.

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💡 Practical Everyday Tips

📝 Monitor and Adjust

Keep a food diary for at least 2 weeks. What works for your body is individual. Review the results every month and adjust your strategy.

⏰ Consistency — More Important Than Perfection

Better 80% optimal nutrition every day than 100% one week and 50% the next. Consistency is the key to long-term results.

🔬 Individual Differences

What works for your training partner will not necessarily work for you. Genetics, microbiota, hormones — everything is individual.

📊 Measure Progress

Do not rely on the scale alone. Measure body circumferences, track strength indicators, and take progress photos every 4 weeks.

❓ Frequently Asked Questions

Q: Is this strategy suitable for beginners?

A: Yes! Start with the basic principles and gradually incorporate more advanced techniques. The most important thing is to start and be consistent.

Q: How quickly will I see results?

A: The first changes (energy level, well-being) — within 1–2 weeks. Body composition changes — within 4–8 weeks. Sports results — within 8–12 weeks.

Q: Do I need to take supplements for this to work?

A: No! Supplements are only a SUPPLEMENT to a balanced diet and proper training. First sort out your nutrition, sleep, and training — only then think about supplements.

💡 Did You Know?

☀️ Vitamin D Deficiency

~80% of Lithuanian residents have vitamin D deficiency in winter. Supplements are recommended all year round!

💊 Water-Soluble vs Fat-Soluble

Vitamins B and C dissolve in water — excess is excreted. A, D, E, K dissolve in fat — they can accumulate!

🩸 B12 and Vegans

B12 is found only in animal products. For vegans, B12 supplements are essential!

⚡ Pro Tip

Combine Knowledge with Practice
Theory without practice is just information. Apply what you have learned in your daily routine — only in this way will you achieve real changes. Every big goal starts with a small first step.