How to take vitamins and dietary supplements?

How to take vitamins and dietary supplements: full leadership

Chapter 1: The basics of vitamins and dietary supplements, and why they are important

1. 1. What are vitamins? Vitamins are organic compounds necessary for the correct functioning of the body. They participate in numerous biochemical processes, including growth, development, metabolism and immune function. The body cannot synthesize them in sufficient quantities, so they should come with food or additives. Vitamins are divided into two main groups: fat -soluble (A, D, E, K) and water -soluble (vitamins of group B and C). Fat -soluble vitamins accumulate in the body, and water -soluble vitamins, as a rule, do not accumulate and are excreted in the urine. A lack of vitamins can lead to various diseases and health disorders. Signs of deficiency may include fatigue, weakness, reduction of immunity, skin and hair problems, visual impairment and other symptoms.
2. 2. What are dietary supplements? Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances designed for direct intake with food or introduction into food. They are not medicines and are not intended for the treatment of diseases. Bades may contain vitamins, minerals, amino acids, plant extracts, probiotics, prebiotics and other substances. They are used to maintain health, improve immunity, improve physical and mental performance, as well as for the prevention of various diseases. Bades are produced in various forms, including tablets, capsules, powders, liquids and chewing sweets. BAD regulation is regulated depending on the country. In some countries, dietary supplements are regulated as food, in others – as medicines. It is important to choose dietary supplements from reliable manufacturers who comply with quality and safety standards.
3. 3. The role of vitamins and dietary supplements in maintaining health. Vitamins and dietary supplements play an important role in maintaining health, providing the body with the necessary nutrients that may be absent in the diet. They can help strengthen immunity, increase energy, improve mood, reduce the risk of chronic diseases and slow down the aging process. However, it is important to remember that vitamins and dietary supplements are not a replacement for a balanced diet and a healthy lifestyle. They should be used as an addition to a healthy diet and physical exercises. It is also important to consult a doctor before taking vitamins and dietary supplements in order to make sure their safety and effectiveness for your health. A balanced diet is the basis of health, and vitamins and dietary supplements should be used only if necessary, for example, with a deficiency of certain nutrients or with special needs of the body.
4. 4. Factors affecting the need for vitamins and dietary supplements. The need for vitamins and dietary supplements can vary depending on various factors, including age, gender, state of health, lifestyle and diet. For example, pregnant and lactating women need more folic acid and iron than other women. Older people may need more vitamin D and calcium to maintain bone health. People leading an active lifestyle may require more B vitamins to maintain energy exchange. People with certain diseases, such as diabetes or heart disease, may need special additives to maintain health. Diet also plays an important role in determining the need for vitamins and dietary supplements. People who feed on unhealthy foods may need more vitamins and minerals than people who eat balanced. It is important to consider all these factors when determining the need for vitamins and dietary supplements and consult a doctor or nutritionist in order to get individual recommendations.
5. 5. How to determine whether you need vitamins and dietary supplements? Before you start taking vitamins and dietary supplements, it is important to determine if you really need them. The best way to determine this is to consult a doctor and undergo an examination. The doctor can evaluate your state of health, lifestyle and diet, as well as conduct blood tests to determine if you have a deficiency of any nutrients. If you have a shortage, the doctor may recommend that you take certain vitamins and dietary supplements. It is also important to pay attention to the symptoms of deficiency of vitamins and minerals, such as fatigue, weakness, reduction of immunity, problems with skin and hair, visual impairment and other symptoms. If you experience any of these symptoms, consult a doctor. In addition, some people can benefit from taking vitamins and dietary supplements, even if they have no shortage. For example, athletes can take additives to increase performance, and people with certain diseases can take additives to relieve symptoms. It is important to discuss with the doctor all the potential benefits and risks of taking vitamins and dietary supplements before starting to take them.

Chapter 2: The choice of vitamins and dietary supplement

1. 1. Assessment of quality and safety. When choosing vitamins and dietary supplements, it is important to pay attention to their quality and safety. Not all additives are the same, and some may contain harmful ingredients or be ineffective. To evaluate the quality and safety of the additive, pay attention to the following factors:
   • The presence of quality certificates. Look for additives certified by independent organizations such as NSF International, USP or Consumerlab. These organizations check additives for compliance with quality and safety standards.
   • The manufacturer’s reputation. Choose additives from reliable manufacturers with a good reputation. Look for manufacturers who comply with GMP standards (good manufactoring practices) and transparently disclose information about their products.
   • The composition of the additive. Carefully study the composition of the additives and make sure that it contains only the necessary ingredients and does not contain harmful additives, such as artificial dyes, flavors and preservatives.
   • Consumer reviews. Read the reviews of other consumers about adding to find out about their experience. However, you should not fully rely on reviews, as they can be subjective or inaccurate.
   • Consultation with a doctor. Before you start taking any supplement, consult your doctor to make sure of its safety and effectiveness for your health.
2. 2. Various forms of release of vitamins and dietary supplements: tablets, capsules, powders, liquids. Vitamins and dietary supplements are produced in various forms, each of which has its own advantages and disadvantages.
   • Tablets. Tablets are the most common form of release of vitamins and dietary supplements. They are relatively inexpensive, easily swallow and have a long expiration date. However, tablets can be difficult to digest, especially if they are not covered with a special shell.
   • Capsules. Capsules are gelatin membranes containing powder or liquid. They easily swallow and quickly absorb. Capsules can also contain higher doses of active ingredients than tablets. However, capsules are usually more expensive than tablets.
   • Powders. Powers are a convenient form of release of vitamins and dietary supplements that can be added to water, juice or smoothie. They are quickly absorbed and allow you to easily adjust the dosage. However, powders can have an unpleasant taste or smell.
   • Liquids. Liquids are another convenient form of release of vitamins and dietary supplements, which easily swallow and quickly absorb. They are especially suitable for people who experience difficulties with swallowing tablets or capsules. However, liquids can have a short shelf life and require storage in the refrigerator.

   The choice of the form of release of vitamins and dietary supplements depends on your personal preferences and needs. If you have difficulties with swallowing tablets or capsules, then powders or liquids may be the best choice. If the price is important to you, then tablets are usually the most affordable option.

3. 3. Composition: what to pay attention to the label. When choosing vitamins and dietary supplements, it is important to carefully study the label to make sure that they contain the necessary ingredients in the correct dosage and do not contain harmful additives. Pay attention to the following label elements:
   • Name the product. Make sure that the product name corresponds to what you are looking for.
   • Composition. Carefully study the composition of the product and make sure that it contains only the necessary ingredients and does not contain harmful additives, such as artificial dyes, flavors and preservatives.
   • Dosage. Pay attention to the dosage of each ingredient and make sure that it meets your needs. Do not exceed the recommended dosage, unless this is recommended by a doctor.
   • Recommendations for use. Follow the recommendations for the use indicated on the label.
   • Warnings. Pay attention to the warnings indicated on the label. Some vitamins and dietary supplements can interact with medicines or be contraindicated in certain diseases.
   • Best before date. Make sure that the shelf life of the product has not expired.
   • Information about the manufacturer. Look for information about the manufacturer, such as the name, address and contact details.
4. 4. Dosage choice: RDA, UL, and individual needs. When choosing a dosage of vitamins and dietary supplements, it is important to consider the recommended dietary standards (RDA), the upper permissible level of consumption (UL) and your individual needs.
   • RDA (Recommended Dietary Allowance) – This is the average level of consumption of nutrients, which satisfies the needs of the majority (97-98%) of healthy people in a certain age group and field.
   • UL (Tolerable Upper Intake Level) – This is the highest level of consumption of nutrients, which is probably not a risk to health for almost all people in a certain age group. The consumption of nutrients above UL can increase the risk of side effects.
   • Individual needs. Your individual needs for vitamins and dietary supplements can vary depending on your age, gender, state of health, lifestyle and diet. For example, pregnant and lactating women need more folic acid and iron than other women. Older people may need more vitamin D and calcium to maintain bone health.

   Before you start taking vitamins and dietary supplements, consult a doctor or nutritionist to determine the optimal dosage for your individual needs. Do not exceed UL, unless this is recommended by a doctor.

5. 5. The interaction of vitamins and dietary supplements with drugs and other additives. Vitamins and dietary supplements can interact with medicines and other additives, which can lead to undesirable side effects or reducing treatment effectiveness. It is important to inform your doctor about all vitamins and dietary supplements that you accept so that he can evaluate potential interactions. Some common interactions include:
   • Vitamin K and Warfarin. Vitamin K can reduce the effectiveness of warfarin, anticoagulant used to prevent blood clots.
   • Grapefruit juice and medicine. Grapefruit juice can interact with a wide range of drugs, increasing or decreasing their concentration in the blood.
   • Ginseng and anticoagulants. Ginseng can enhance the effect of anticoagulants, increasing the risk of bleeding.
   • St. John’s wort and antidepressants. St. John’s wort can interact with antidepressants, reducing their effectiveness.
   • Calcium and antibiotics. Calcium can reduce the absorption of some antibiotics.

   To avoid potential interactions, always inform your doctor about all the vitamins and dietary supplements that you accept and follow his recommendations.

Chapter 3: Rules for taking vitamins and dietary supplements

1. 1. Reception time: when it is better to take vitamins and dietary supplements. The time of taking vitamins and dietary supplements can affect their assimilation and effectiveness. Some vitamins are better absorbed when they are taken with food, while others are better absorbed on an empty stomach.
   • Fat -soluble vitamins (A, D, E, K). Fat -soluble vitamins are better absorbed when they are taken with food containing fats. Therefore, it is recommended to take them during food containing healthy fats such as avocado, nuts or olive oil.
   • Water -soluble vitamins (vitamins of group B and C). Water -soluble vitamins can be taken with food and on an empty stomach. However, some people may experience discomfort in the stomach when taking vitamin C on an empty stomach. In this case, it is recommended to take it with food.
   • Iron. Iron is better absorbed on an empty stomach. However, the intake of iron on an empty stomach can cause discomfort in the stomach. In this case, it is recommended to take it with food, but to avoid simultaneous intake with dairy products, tea or coffee, as they can reduce iron absorption.
   • Probiotics. Probiotics are best taken on an empty stomach or 30 minutes before meals. This allows them to get to the intestines faster and begin to act.

   Always follow recommendations for the reception time indicated on the product label.

2. 2. What to take: water, food, other drinks. What you take with vitamins and dietary supplements can also affect their assimilation and effectiveness.
   • Water. Vitamins and dietary supplements should always be washed down with a sufficient amount of water. Water helps to dissolve the supplement and facilitates its absorption.
   • Food. As mentioned earlier, some vitamins are better absorbed when they are taken with food.
   • Other drinks. Avoid taking vitamins and dietary supplements with alcoholic beverages, carbonated drinks, tea or coffee, as they can reduce their absorption or cause undesirable interactions. Grapefruit juice can also interact with some drugs and vitamins.
3. 3. Separation of taking vitamins and dietary supplements: how to combine different additives. The reception of several vitamins and dietary supplements can simultaneously be inconvenient and potentially lead to interactions. In some cases, it is better to divide the use of different additives during the day.
   • Competition for assimilation. Some vitamins and minerals can compete for assimilation in the intestines. For example, calcium and iron compete for assimilation, so they should not be taken simultaneously.
   • Interactions. As mentioned earlier, some vitamins and dietary supplements can interact with each other.
   • Assimilation. Some vitamins are better absorbed when they are taken separately from other vitamins.

   If you take several vitamins and dietary supplements, consult a doctor or pharmacist to find out how best to combine them.

4. 4. Duration of admission: courses and breaks. The duration of taking vitamins and dietary supplements depends on your individual needs and goals. Some vitamins and dietary supplements can be taken on an ongoing basis, while others are best taken in courses with interruptions.
   • Vitamin D. Vitamin D is often recommended on an ongoing basis, especially in the winter months, when sunlight is not enough for the synthesis of vitamin D in the skin.
   • Multivitamins. Multivitamins can also be taken on an ongoing basis to provide the body with the necessary vitamins and minerals.
   • Probiotics. Probiotics can be taken courses to maintain intestinal health.
   • Plant extracts. Plant extracts are often recommended to take courses with breaks to avoid the development of tolerance.

   Consult a doctor or pharmacist to determine the optimal duration of vitamins and dietary supplements for your individual needs.

5. 5. Storage of vitamins and dietary supplements: how to maintain their effectiveness. Proper storage of vitamins and dietary supplements can help maintain their effectiveness and prevent their damage.
   • Keep in a cool, dry place. Vitamins and dietary supplements should be stored in a cool, dry place, away from direct sunlight and heat.
   • Store in tightly closed packaging. Make sure that the packaging of vitamins and dietary supplements is tightly closed to prevent moisture and air.
   • Do not store in the bathroom. The bathroom is not the best place to store vitamins and dietary supplements, since it is often wet and warm there.
   • Follow the expiration date. Do not use vitamins and dietary supplements after expiration of the expiration date.

Chapter 4: Special cases and warnings

1. 1. Vitamins and dietary supplements for pregnant and nursing women. Pregnant and lactating women have special needs for vitamins and minerals, as they should provide nutrients of both themselves and the child. It is important to consult a doctor to get recommendations for taking vitamins and dietary supplements during pregnancy and breastfeeding.
   • Folic acid. Folic acid is necessary to prevent defects in the nerve tube in the fetus. It is recommended to take folic acid before and during pregnancy.
   • Iron. Iron is necessary to prevent anemia during pregnancy.
   • Calcium. Calcium is necessary for the development of bones and teeth in the fetus.
   • Vitamin D. Vitamin D is necessary for the absorption of calcium and the development of bones in the fetus.
   • Omega-3 fatty acids. Omega-3 fatty acids are important for the development of the brain and vision in the fetus.

   Pregnant and lactating women should avoid taking high doses of vitamin A, as this can be harmful to the fetus. You should also avoid taking some plant additives, as they can be unsafe during pregnancy and breastfeeding.

2. 2. Vitamins and dietary supplements for children. Children also need vitamins and minerals for growth and development. However, it is important to give children vitamins and dietary supplements only on the recommendation of a doctor.
   • Vitamin D. Vitamin D is necessary for the development of bones and teeth in children.
   • Iron. Iron is necessary to prevent anemia in children.
   • Calcium. Calcium is necessary for the development of bones and teeth in children.
   • Multivitamins. Multivitamins can be useful for children who do not receive enough vitamins and minerals from food.

   Do not give children vitamins and dietary supplements for adults. Use only products designed specifically for children.

3. 3. Vitamins and dietary supplements for the elderly. Elderly people can experience a deficiency of vitamins and minerals due to a decrease in appetite, problems with the absorption of nutrients and taking medication.
   • Vitamin D. Vitamin D is necessary to maintain bone health in older people.
   • Calcium. Calcium is necessary to maintain bone health in the elderly.
   • Vitamin B12. Vitamin B12 is necessary to maintain the health of the nervous system in the elderly.
   • Omega-3 fatty acids. Omega-3 fatty acids are important for maintaining the health of the heart and brain in the elderly.

   Older people should consult a doctor to get recommendations for taking vitamins and dietary supplements.

4. 4. Vitamins and dietary supplements for vegetarians and vegans. Vegetarians and vegans may experience a deficiency of some vitamins and minerals, since they do not use animal products.
   • Vitamin B12. Vitamin B12 is contained only in animal products. Vegans need to take vitamin B12 additives.
   • Iron. The iron contained in plant products is worse absorbed than the iron contained in animal products. Vegetarians and vegans need to use foods rich in iron, and take iron additives, if necessary.
   • Calcium. Vegans need to consume products rich in calcium, such as tofu, enriched vegetable milk and green leafy vegetables.
   • Omega-3 fatty acids. Vegans need to receive omega-3 fatty acids from plant sources, such as flaxseed, walnuts and algae.

   Vegetarians and vegans should consult a doctor or nutritionist in order to get recommendations for taking vitamins and dietary supplements.

5. 5. Possible side effects and overdose. Reception of vitamins and dietary supplements can cause side effects, especially when taking high doses. It is important to observe the recommended dosage and not exceed UL.
   • Vitamin C. Taking high doses of vitamin C can cause diarrhea, nausea and vomiting.
   • Vitamin A. Reception of high doses of vitamin A can cause headache, fatigue, nausea and vomiting. In severe cases, an overdose of vitamin A can lead to damage to the liver.
   • Iron. Taking high doses of iron can cause constipation, nausea, vomiting and abdominal pain. In severe cases, an overdose of iron can lead to damage to the liver and death.
   • Calcium. Reception of high doses of calcium can cause constipation, kidney stones and an increase in the risk of cardiovascular diseases.

   If you experience any side effects after taking vitamins and dietary supplements, stop taking them and consult a doctor.

Chapter 5: Myths and reality about vitamins and dietary supplements

1. 1. Myth: Vitamins and dietary supplements can replace a balanced diet.
   • Reality: Vitamins and dietary supplements cannot replace a balanced diet. They are only an addition to a healthy diet. A balanced nutrition provides the body not only with vitamins and minerals, but also with other important nutrients, such as fiber, antioxidants and phytochemicals.
2. 2. Myth: The more vitamins, the better.
   • Reality: Reception of high doses of vitamins is not always useful and can even be harmful. Some vitamins, especially fat -soluble vitamins, can accumulate in the body and cause toxic effects. It is important to observe the recommended dosage and not exceed UL.
3. 3. Myth: Vitamins and dietary supplements are medicines.
   • Reality: Vitamins and dietary supplements are not medicines. They are not intended for the treatment of diseases. They are used to maintain health, improve immunity, improve physical and mental performance, as well as for the prevention of various diseases.
4. 4. Myth: All dietary supplements are equally effective.
   • Reality: The effectiveness of dietary supplements can vary depending on their quality, composition and dosage. It is important to choose dietary supplements from reliable manufacturers who comply with quality and safety standards.
5. 5. Myth: Vitamins and dietary supplements have no side effects.
   • Reality: Vitamins and dietary supplements can cause side effects, especially when taking high doses or when interacting with drugs. It is important to observe the recommended dosage and inform your doctor about all vitamins and dietary supplements that you accept.
6. 6. Myth: Natural vitamins are always better than synthetic.
   • Reality: Natural and synthetic vitamins are usually equally effective. However, natural vitamins may contain additional nutrients that are absent in synthetic vitamins.
7. 7. Myth: Vitamins and dietary supplements are always necessary, even with a balanced diet.
   • Reality: If you adhere to a balanced diet, then most likely you get a sufficient amount of vitamins and minerals from food. However, in some cases, taking vitamins and dietary supplements can be useful, for example, with a deficiency of certain nutrients or with special needs.
8. 8. Myth: Everything that is sold in a pharmacy is safe.
   • Reality: Not everything that is sold at the pharmacy is safe. It is important to carefully study the product label and make sure that it contains only the necessary ingredients and does not contain harmful additives.
9. 9. Myth: If the vitamin is popular, then it is effective.
   • Reality: The popularity of vitamin does not guarantee its effectiveness. It is important to be based on scientific evidence, and not on marketing campaigns or reviews of other consumers.

10. Myth: Dear vitamin is always better than cheap.

    • Reality: The price of vitamin does not always reflect its quality. It is important to pay attention to the composition of the product, the reputation of the manufacturer and the availability of quality certificates.

Chapter 6: Sources of reliable information about vitamins and dietary supplements

1. 1. A doctor or nutritionist. Your doctor or nutritionist is the best source of information about vitamins and dietary supplements. They can evaluate your state of health, lifestyle and diet, as well as conduct blood tests to determine if you have a deficiency of any nutrients.
2. 2. National Health Institutes (NIH). NIH is a leading medical research agency in the USA. On the NIH website you can find reliable information about vitamins and dietary supplements.
3. 3. Office for sanitary supervision of the quality of food and medicines (FDA). FDA is responsible for regulating dietary supplements in the USA. On the FDA website you can find information about the safety of dietary supplements.
4. 4. Independent organizations engaged in testing and certification of dietary supplements. Some independent organizations, such as NSF International, USP and Consumerlab, are engaged in testing and certification of dietary supplements. These organizations check additives for compliance with quality and safety standards.
5. 5. Scientific journals and databases. You can find scientific research on vitamins and dietary supplements in scientific journals and databases, such as PubMed. However, it is important to be able to critically evaluate scientific research and distinguish reliable information from inaccurate.

Chapter 7: The future of vitamins and dietary supplements: personalized nutrition and genetics

1. 1. Personalized nutrition. Personalized nutrition is an approach to nutrition, which takes into account the individual needs of a person based on his genetics, lifestyle and state of health. In the future, personalized nutrition can become more common, which will allow people to receive individual recommendations for taking vitamins and dietary supplements.
2. 2. Genetics. Genetic tests can help determine what vitamins and minerals are necessary for a person in more. For example, people with certain genetic options may have an increased need for vitamin D.
3. 3. Technologies. New technologies, such as wearable devices and mobile applications, can help people track their food habits and the level of physical activity, which will allow them to better understand their needs for vitamins and dietary supplements.
4. 4. Research. The ongoing studies of vitamins and dietary supplements will help to better understand their role in maintaining health and preventing diseases.

In conclusion, taking vitamins and dietary supplements can be useful for maintaining health, but it is important to do it consciously and responsibly. Before you start taking vitamins and dietary supplements, consult a doctor or nutritionist to make sure their safety and effectiveness for your health. Choose products from reliable manufacturers, follow the recommended dosage and inform your doctor about all the vitamins and dietary supplements that you accept.