Vitamins and minerals: necessary dietary supplements for health

Vitamins and minerals: the foundation of health and the necessary dietary supplements

Part 1: Fundamentals of Vitamins and Minerals

1. Definition and classification:

   Vitamins and minerals are organic and inorganic substances necessary for the normal functioning of the body. They are not produced by the body in sufficient quantities (or not produced at all) and should come from food or food additives.

   • Vitamins: They are divided into fat -soluble (a, d, e, k) and water -soluble (group b, c). Fat -soluble vitamins accumulate in the body, and water -soluble is excreted in the urine, so they must be replenished regularly.
   • Minerals: They are divided into macro elements (calcium, magnesium, phosphorus, potassium, sodium, chlorine, sulfur) and trace elements (iron, zinc, copper, manganese, iodine, selenium, chromium, molybdenum, fluorine). Macro elements are necessary in large quantities than trace elements.

2. The functions of vitamins and minerals in the body:

   • Vitamin A (Retinol): Maintaining vision (especially in the dark), health of the skin and mucous membranes, immune function, growth and development.
   • B vitamins B: They participate in the metabolism of carbohydrates, proteins and fats, support the nervous system, hematopoiesis, health and hair health. These include:
     • B1 (thiamine): energy metabolism, function of the nervous system.
     • B2 (riboflavin): energy metabolism, skin health and mucous membranes.
     • B3 (niacin): energy metabolism, a decrease in cholesterol.
     • B5 (pantothenic acid): energy metabolism, hormone synthesis.
     • B6 (pyridoxine): amino acid metabolism, nervous system function, immune function.
     • B7 (biotin): metabolism of carbohydrates, fats and proteins, health, skin and nails.
     • B9 (folic acid): DNA synthesis, growth and development of cells, prevention of defects in the nervous tube in the fetus.
     • B12 (cobalamin): function of the nervous system, hematopoiesis, DNA synthesis.
   • Vitamin C (ascorbic acid): Antioxidant, strengthening immunity, collagen synthesis, iron absorption.
   • Vitamin D (calciferol): The absorption of calcium and phosphorus, the health of bones and teeth, immune function.
   • Vitamin E (Tokoferol): Antioxidant, cell protection from damage, skin and hair health, immune function.
   • Vitamin K (Phillokhinon): Blood coagulation, bone health.
   • Calcium (CA): Health of bones and teeth, muscle contraction, transmission of nerve impulses, blood coagulation.
   • Magnus (MG): The function of muscles and nerves, regulation of blood sugar, maintaining normal blood pressure, bone health.
   • Phosphorus (P): Health of bones and teeth, energy metabolism, function of cell membranes.
   • Kaliy (k): Regulation of blood pressure, muscle and nerves function, fluid balance in the body.
   • Natrius (Na): Regulation of blood pressure, fluid balance in the body, muscle and nerves function.
   • Chlorine (CL): Regulation of fluid balance in the body, production of gastric juice.
   • Iron (FE): Oxygen transport in the blood (as part of hemoglobin), energy metabolism.
   • Zinc (ZN): Immune function, wound healing, growth and development, taste and smell.
   • Media (CU): The formation of red blood cells, the function of the nervous system, antioxidant protection.
   • Manganese (Mn): Energy metabolism, bone health, antioxidant protection.
   • Iodine (i): The function of the thyroid gland, growth and development.
   • Selenium (SE): Antioxidant protection, thyroid function, immune function.
   • Chrome (CR): Regulation of blood sugar, metabolism of carbohydrates, fats and proteins.
   • Molybdenum (MO): Metabolism of serious amino acids.
   • FTOR (F): Tooth health, bone strengthening.

3. Causes of deficiency of vitamins and minerals:

   • Unstable nutrition: Insufficient consumption of fruits, vegetables, whole grain products and other nutrients. Diets with restriction of certain groups of products.
   • Search violations: Diseases of the gastrointestinal tract (Crohn’s disease, celiac disease, irritable bowel syndrome), surgical interventions.
   • Increased need: Pregnancy, breastfeeding, intensive physical activity, diseases, stress.
   • Taking drugs: Some drugs may violate absorption or increase the excretion of vitamins and minerals.
   • Age: In older people, the absorption of vitamins and minerals is reduced.
   • Vegetarianism and veganism: It is necessary to carefully plan the diet in order to avoid deficiency of vitamin B12, iron, calcium, zinc and other nutrients.
   • Geographical factors: The lack of sunlight can lead to a deficiency of vitamin D. The low iodine content in the soil can lead to iodine deficiency.

4. Symptoms of deficiency of vitamins and minerals:

   Symptoms of deficiency vary depending on the missing vitamin or mineral.

   • Vitamin A: Dryness of the skin and eyes, chicken blindness, frequent infections.
   • B vitamins deficiency: Fatigue, irritability, depression, skin problems, nervous disorders.
   • Vitamin C deficiency: Weakness, bleeding gums, slow wound healing, frequent infections.
   • Vitamin D deficiency: Weakness of bones, muscles, fatigue, depression.
   • Vitamin Deficit E: Muscle weakness, vision problems, impaired coordination.
   • Vitamin K deficiency: Bleeding, problems with blood coagulation.
   • Calcium deficiency: Muscle cramps, osteoporosis, bone weakness.
   • Magnesium deficiency: Muscle cramps, fatigue, irritability, heart rhythm.
   • Iron deficiency: Fatigue, weakness, pallor of the skin, headaches, shortness of breath.
   • Zinc Deficit: Growth retardation, impaired immunity, loss of taste and smell, slow healing of wounds.
   • Iodine deficiency: An increase in the thyroid gland (goiter), slowdown in growth and development (in children), hypothyroidism.

Part 2: Bad: when and to whom they need

1. Definition and classification of dietary supplements:

   Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes. Bades are not medicines and are not intended for the treatment of diseases.

   • Classification of dietary supplements:
     • Vitamin-mineral complexes: Contain a combination of vitamins and minerals.
     • Monopasses of vitamins and minerals: Contain only one vitamin or mineral.
     • Plant extracts: Contain extracts of medicinal plants.
     • Probiotics and prebiotics: Contain beneficial bacteria and substances that contribute to their growth.
     • Amino acids: Contain amino acids necessary for protein synthesis.
     • Omega-3 fatty acids: Contain beneficial fats necessary for the health of the heart and brain.
     • Other dietary supplements: Contain various other biologically active substances, such as Q10 coenzyme, glucosamine, chondroitin, etc.

2. Indications for the use of dietary supplements:

   • Prevention of deficiency of vitamins and minerals: In risk groups (pregnant, nursing, elderly people, vegetarians, athletes).
   • Health support: Strengthening immunity, improving the condition of the skin, hair and nails, maintaining the health of the heart and brain.
   • Compensation for a lack of nutrients with certain diets: When limiting certain groups of products.
   • Support for the body with increased physical and mental stress: For athletes, students and people involved in intensive mental work.
   • Auxiliary therapy for some diseases: By appointment of a doctor.

3. Who needs dietary supplements:

   • Pregnant and lactating women: To ensure a sufficient amount of vitamins and minerals for the development of the fetus and health of the mother (folic acid, iron, calcium, vitamin D are especially important).
   • Elderly people: To compensate for reduced absorption of vitamins and minerals, maintaining the health of bones, heart and brain (vitamin D, vitamin B12, calcium, magnesium are especially important).
   • Vegetarians and vegans: To compensate for the deficiency of vitamin B12, iron, calcium, zinc and other nutrients contained in animal products.
   • Athletes: To maintain energy metabolism, restoration of muscles and protect against oxidative stress (vitamins of group B, vitamin C, vitamin E, magnesium, zinc, iron) are especially important.
   • People with chronic diseases: As prescribed by a doctor to compensate for the deficiency of nutrients caused by the disease or taking medications.
   • People living in regions with insufficient sunlight: For the prevention of vitamin D. deficiency
   • People who observe strict diets: To compensate for the lack of nutrients.

4. Rules for choosing dietary supplements:

   • Consultation with a doctor or nutritionist: To determine the need to take dietary supplements and the choice of suitable drugs.
   • The choice of products of well -known and trusted manufacturers: Pay attention to the reputation of the company, the availability of quality certificates (for example, GMP).
   • Study of the composition: Make sure that the Bad contains the necessary vitamins and minerals in adequate dosages. Avoid drugs with excessive content of individual substances.
   • Pay attention to the release form: Tablets, capsules, powders, liquids – choose a comfortable shape for you.
   • Consider the contraindications and side effects: Read the instructions for use and make sure that you have no contraindications for receiving this dietary supplement.
   • Don’t buy dubious sellers dietary supplements: It is preferable to buy dietary supplements in pharmacies or specialized stores.
   • Avoid drugs with artificial dyes, flavors and preservatives: Choose natural products.
   • Check the expiration date: Do not use dietary supplements with an expired expiration date.

5. Bades release forms:

   • Tablets: Convenient in use, easy to dose.
   • Capsules: They may contain a powder or liquid, easily swallow, protect the contents from exposure to gastric juice.
   • Powders: You can add to drinks or food, it is easy to dose.
   • Liquids (syrups, solutions, drops): It is easy to dose, suitable for children and people with difficulty swallowing.
   • Chewing tablets/loaf: Convenient for children and people who have difficulty swallowing tablets.

6. How to take dietary supplements correctly:

   • Follow the manufacturer’s recommendations: Carefully read the instructions for use and follow the specified dosages and the method of admission.
   • Take dietary supplements while eating or after eating: This improves the absorption of nutrients.
   • Do not exceed the recommended dosage: Excess of vitamins and minerals can be harmful to health.
   • Do not take several dietary supplements without consulting a doctor at the same time: Some vitamins and minerals can interact with each other.
   • Be patient: The results of admission of dietary supplements may not be noticeable immediately, but after a few weeks or months.
   • Follow your condition: If you notice any side effects, stop taking a dietary supplement and consult a doctor.
   • Keep dietary supplements in no way for children: An overdose of vitamins and minerals can be dangerous for children.
   • Take dietary supplements regularly: To achieve the maximum effect.

Part 3: Review of the most popular and effective dietary supplements

1. Vitamin D3:

   • Action: The absorption of calcium and phosphorus, the health of bones and teeth, immune function, mood regulation.
   • Indications: Prevention and treatment of vitamin D deficiency, osteoporosis, rickets, support for immunity, improvement of mood.
   • Recommended dosage: Depends on the level of vitamin D in the blood and individual needs. Usually from 400 to 2000 IU per day. In high doses (more than 4000 IU) – only as prescribed by a doctor.
   • Output form: Drops, tablets, capsules.
   • Peculiarities: It is better absorbed with fatty foods.
   • Popular brands: Detrimax, aquadebrium, Vigantol.

2. Omega-3 fatty acids (EPA and DHA):

   • Action: Support for the health of the heart and blood vessels, decreased triglycerides, improving brain function, anti -inflammatory effect, skin and hair health.
   • Indications: Prevention of cardiovascular diseases, improving memory and concentration of attention, supporting joints of joints, improving the condition of the skin and hair.
   • Recommended dosage: From 1 to 3 grams per day (EPA+DHA).
   • Output form: Capsules, liquid fish oil.
   • Peculiarities: It is important to choose a quality product cleaned of heavy metals. Take during meals.
   • Popular brands: Solgar, Nordic Naturals, Carlson Labs.

3. Magnesium:

   • Action: The function of muscles and nerves, regulation of blood sugar, maintaining normal blood pressure, bone health, energy metabolism.
   • Indications: Muscle cramps, fatigue, irritability, insomnia, high blood pressure, prevention of osteoporosis.
   • Recommended dosage: From 200 to 400 mg per day.
   • Output form: Tablets, capsules, powders.
   • Peculiarities: Different forms of magnesium have different bioavailability (citrate, glycinate, tronate are better absorbed than oxide).
   • Popular brands: Magnesium from Solgar, Magne B6, Magnet.

4. B vitamins B:

   • Action: They participate in the metabolism of carbohydrates, proteins and fats, support the nervous system, hematopoiesis, health and hair health.
   • Indications: Fatigue, irritability, depression, skin problems, nervous disorders, anemia, prevention of defects in the nervous tube in the fetus (for pregnant women).
   • Recommended dosage: Depends on the specific vitamin of group B and individual needs.
   • Output form: Tablets, capsules, vitamins of group B.
   • Peculiarities: B vitamins work better in the complex. It is important to choose active forms of vitamins (for example, methylcobalamin for B12, methylphulatory for folic acid).
   • Popular brands: Solgar B-Complex, Thorne Research B-Complex, Now Foods B-Complex.

5. Probiotics:

   • Action: Maintaining a healthy intestinal microflora, strengthening immunity, improving digestion, reducing the risk of infections.
   • Indications: Diarrhea, constipation, irritable bowel syndrome, after taking antibiotics, to strengthen immunity.
   • Recommended dosage: Depends on a specific strain of bacteria and individual needs. Usually from 1 to 10 billion Co. (colony -forming units) per day.
   • Output form: Capsules, powders, liquids.
   • Peculiarities: It is important to choose probiotics containing different strains of bacteria (for example, Lactobacillus and Bifidobacterium). Keep refrigerated.
   • Popular brands: Culturelle, Align, Garden of Life.

6. Vitamin C:

   • Action: Antioxidant, strengthening immunity, collagen synthesis, iron absorption.
   • Indications: Prevention and treatment of colds, strengthening immunity, improving the condition of the skin, supporting the health of blood vessels, acceleration of wound healing.
   • Recommended dosage: From 500 to 1000 mg per day.
   • Output form: Tablets, capsules, powders, chewing tablets.
   • Peculiarities: Vitamin C in the form of sodium ascorbate or liposomal form is better absorbed.
   • Popular brands: Now Foods, Solgar, Doctor’s Best.

7. Iron:

   • Action: Oxygen transport in the blood (as part of hemoglobin), energy metabolism.
   • Indications: Iron deficiency anemia, fatigue, weakness, pallor of the skin, headaches, shortness of breath.
   • Recommended dosage: Depends on the level of iron in the blood and individual needs. Usually from 18 to 45 mg per day.
   • Output form: Tablets, capsules, liquids.
   • Peculiarities: Iron in the form of bislycinate is better absorbed and causes less side effects (constipation). Take on an empty stomach or with vitamin C.
   • Popular brands: Solgar Gentle Iron, Ferro-Gradumet, Now Foods Iron.

8. Zinc:

   • Action: Immune function, wound healing, growth and development, taste and smell.
   • Indications: Weakened immunity, slow healing of wounds, loss of taste and smell, acne, prevention of prostatitis.
   • Recommended dosage: From 15 to 30 mg per day.
   • Output form: Tablets, capsules, loafers.
   • Peculiarities: Zinc in the form of picoline or citrate is better absorbed. Take during meals. Long -term zinc method can lead to copper deficiency.
   • Popular brands: Now Foods Zinc Picolinate, Solgar Zinc, Thorne Research Zinc Picolinate.

9. Coenzim Q10 (COQ10):

   • Action: Antioxidant, energy metabolism, support of the health of the heart.
   • Indications: Heart failure, high blood pressure, migraine, to protect against oxidative stress.
   • Recommended dosage: From 100 to 300 mg per day.
   • Output form: Capsules, tablets, liquids.
   • Peculiarities: Kilikhinol (the restored form COQ10) is better absorbed than Kilikhinon. Take on fat with fats.
   • Popular brands: Qunol Ultra CoQ10, Doctor’s Best High Absorption CoQ10, Now Foods CoQ10.

10. Creatine:

    • Action: Increasing strength and muscle mass, increased endurance, improvement of cognitive functions.
    • Indications: For athletes involved in power sports, to increase muscle mass, to improve cognitive functions.
    • Recommended dosage: 3-5 grams per day. The loading phase is possible (20 grams per day for 5-7 days).
    • Output form: Powder, capsules, tablets.
    • Peculiarities: Creatine Monohydrate is the most studied and effective form of creatine. Take after training or during the day.
    • Popular brands: Optimum Nutrition Creatine, MuscleTech Creatine, Now Foods Creatine.

Part 4: The interaction of vitamins and minerals with drugs and food products

1. Interaction with drugs:

   • Vitamin K and anticoagulants (warfarin): Vitamin K can reduce the effectiveness of anticoagulants. It is necessary to control the consumption of vitamin K when taking warfarin.
   • Antibiotics and probiotics: Antibiotics can destroy beneficial bacteria in the intestines. Taking probiotics during and after taking antibiotics can help restore the intestinal microflora.
   • Antacids and iron: Antacids (drugs that reduce the acidity of gastric juice) can worsen the absorption of iron. It is not recommended to take iron and antacids at the same time.
   • Some medicines for hypertension and potassium: Some drugs to reduce pressure can cause potassium retention in the body. Potassium intake can additionally lead to hyperkalemia.
   • Metotrexate and folic acid: Metotrexate (a medicine used to treat cancer and autoimmune diseases) can reduce the level of folic acid. Taking folic acid can reduce the side effects of methotrexate.
   • Oral contraceptives and vitamins of group B: Oral contraceptives can reduce the level of B vitamins B. An additional reception of group B. vitamins are needed.
   • Aspirin and vitamin C: Long -term reception of aspirin can reduce the level of vitamin C.
   • Statin ‘Coenzim q10: Statins (drugs that reduce cholesterol) can reduce the Q10 coenzyme level. Additional intake of the Q10 coenzyme is recommended.

2. Interaction with food products:

   • Tea and iron: Tanins contained in tea can worsen the absorption of iron. It is not recommended to drink tea during food containing iron.
   • Coffee and calcium: Caffeine can increase the excretion of calcium in urine.
   • Spinach and calcium: Shardic acid contained in the spinach can bind calcium and prevent its assimilation.
   • Dairy products and iron: Calcium contained in dairy products can worsen the absorption of iron.
   • Fatty foods and fat -soluble vitamins (a, d, e, k): Fat -soluble vitamins are better absorbed in the presence of fats.
   • Vitamin C and iron: Vitamin C improves iron absorption. It is recommended to consume products rich in vitamin C, along with products containing iron.
   • Alcohol and B vitamins B: Alcohol can violate the absorption of B vitamins B.

Part 5: Safety of Bades: Precautions and Side effects

1. Precautions:

   • Consultation with a doctor or nutritionist: Before taking any dietary supplements, you need to consult a doctor or a nutritionist, especially if you have chronic diseases, you take medications or pregnant/breastfeed.
   • Compliance with the recommended dosage: Do not exceed the recommended dosage indicated on the Bad package. Excess of vitamins and minerals can be harmful to health.
   • The choice of quality products: Buy dietary supplements from well -known and trusted manufacturers with quality certificates. Avoid fakes and poor -quality products.
   • Study of the composition: Carefully study the composition of the dietary supplement and make sure that there are no ingredients for which you may have an allergy or intolerance.
   • Accounting of contraindications: Check out the contraindications to the use of dietary supplements and make sure that you do not have conditions in which its reception is not recommended.
   • Interaction with drugs: Consider the possible interaction of dietary supplements with the drugs that you take. Consult a doctor about this.
   • Storage in no access for children: Keep dietary supplements in no way for children to prevent accidental poisoning.
   • Caution during pregnancy and breastfeeding: During pregnancy and breastfeeding, dietary supplements should be strictly agreed with a doctor. Some vitamins and minerals in large doses can be harmful to the fetus or child.
   • Caution in the elderly: In older people, the function of the kidneys and liver can be reduced, which can lead to slowdown the elimination of vitamins and minerals from the body. Caution must be observed when appointing dietary supplements to older people.

2. Possible side effects:

   Side effects of admission of dietary supplements are rare and are usually associated with the excess of the recommended dosage or individual intolerance.

   • Vitamin A: Nausea, vomiting, headache, dizziness, fatigue, hair loss, dry skin, liver damage.
   • Vitamin D: Nausea, vomiting, constipation, weakness, increasing the level of calcium in the blood, kidney damage.
   • Vitamin E: Increased risk of bleeding, gastrointestinal disorders.
   • Vitamin C: Diarrhea, nausea, gastric cramps, kidney stones.
   • B vitamins B: Rarely – allergic reactions, skin rashes. Niacin (B3) can cause redness of the skin and itching.
   • Calcium: Constipation, nausea, bloating, kidney stones.
   • Magnesium: Diarrhea, nausea, gastric cramps.
   • Iron: Constipation, nausea, vomiting, abdominal pain, darkening of the chair.
   • Zinc: Nausea, vomiting, abdominal pain, reduction of copper levels.
   • Omega-3 fatty acids: Fish taste in the mouth, belching, nausea, diarrhea.

3. Signs of overdose:

   Symptoms of an overdose depend on a specific vitamin or mineral. If an overdose is suspected, consult a doctor immediately.

   • General symptoms: Nausea, vomiting, diarrhea, abdominal pain, headache, dizziness, weakness, convulsions.
   • Specific symptoms: Depending on the substance (for example, with an overdose of vitamin A – hair loss, with an overdose of iron – abdominal pain and black stool).

4. What to do when side effects occur:

   • Discontinue Bada Reception: Stop taking dietary supplement immediately if you notice any side effects.
   • Consult a doctor: Consult a doctor to determine the cause of side effects and get recommendations for further treatment.
   • Replace the side effect: Report the side effect to the manufacturer of the dietary supplement and to the regulatory authorities.

Part 6: Alternative approaches to obtaining the necessary vitamins and minerals

1. Balanced nutrition:

   The best way to obtain the necessary vitamins and minerals is a balanced and diverse diet. It is important to include fruits, vegetables, whole grain products, protein products (meat, fish, eggs, legumes), dairy products (or their plant alternatives).

   • Fruits and vegetables: We are rich in vitamins, minerals, antioxidants and fiber. It is recommended to use at least 5 portions of fruits and vegetables per day.
   • Whole grain products: We are rich in group B vitamins, minerals and fiber. It is recommended to use whole grain bread, pasta, rice, oatmeal.
   • Protein products: Contain amino acids necessary for the construction and restoration of tissues, as well as iron, zinc and other minerals. It is recommended to eat meat, fish, eggs, legumes.
   • Dairy products: Contain calcium, vitamin D and protein. It is recommended to consume milk, yogurt, cheese. With intolerance to lactose, you can replace dairy products with plant alternatives enriched with calcium and vitamin D.

2. Enriched products:

   Some products are enriched with vitamins and minerals, for example, milk is enriched with vitamin D, grain flakes – vitamins of group B and iron.

3. Optimization of lifestyle:

   • Sufficient stay in the sun: For the synthesis of vitamin D in the skin, sufficient stay in the sun is necessary. It is recommended to spend 15-30 minutes a day in the sun, especially in the summer.
   • Regular physical exercises: Physical exercises improve HAS