Preventing injury through nutrition

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Do you need a Vitamin D Boost !!!!!

Preventing injury through nutrition

The vitamins and minerals to add to your routine


If you regularly engage in physical activity it's important to take care of your body with the right nutrition. As well as increasing our wellbeing and energy levels, vitamins and minerals have the ability to help protect against injury and ensure good muscle recovery.


As we head towards Vitamin D Awareness Week starting on the 19th October 2015, nutrition brand Pharma Nord ( explains the importance of vitamins and minerals for sporting performance.


The sunshine vitamin


How much do you know about vitamin D? According to a health survey, 46 per cent of people think they get enough of this vitamin from vegetables. In fact, 90 per cent must be obtained from strong sunlight, which is why many of us are deficient.


Vitamin D is known for its anti-viral and anti-bacterial properties, which means it can strengthen our immune system and help protect against flus and colds. It is also important for bone health, helping with the absorption of calcium and building stronger bones. This is especially important to reduce your risk of injury. Stress fractures can result from repetitive loading over time, so consider taking a supplement such as Bio-Vitamin D3 ( to strengthen your bones.


Make sure you get enough magnesium too as it is vital for the structure and strength of bones and can help with muscle recovery.  Foods to add to your diet include beans, nuts and whole grains such as brown rice and whole wheat bread. If choosing a supplement go for one with the hydroxide acetate and carbonate forms of magnesium as they can be best absorbed by your body. The recommended daily allowance (RDA) is 400mg/day. Bio-Magnesium ( contains 200mg of pure magnesium per tablet. 


Essential fatty acids

One of the best sources of omega 3 is oily fish such as salmon, sardines and herring.  This essential fatty acid helps to protect against inflammation which plays a part in many injuries and can also slow recovery. Omega 3 also helps to keep joints and tissues well lubricated. Daily supplementation with a high quality fish oil such as Bio-Fish Oil ( is recommended. The omega 3 is derived from the flesh of the fish which is purer than oil from the liver.


Don't forget water

Sometimes we forget to stay hydrated and this can leave us lacking energy. If joints or tissues are dehydrated they are more susceptible to tears and injury. We must consume a minimum of one litre of water from food and drink per day, with two litres being optimal.


Strengthen your muscles and feel an energy boost

Working different muscle groups can result in soreness and fatigue. So, how can we protect our muscles from fatigue and ensure we have enough energy?


All of our cells need a vitamin-like substance called coenzyme Q10 ( to produce energy. The challenge is our natural levels decline from our mid-twenties, which can leave us and our muscles feeling tired. If you're in need of a top up you could try Bio-Quinone Q10.


Special offer

To celebrate Vitamin D Awareness Week, you can try Pharma Nord's Bio-Vitamin D3 with 15% off at


Simply enter code VITD15 at the check-out or call 01670 534 900 for advice. 

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