Vitamins and minerals in dietary supplements: how to choose the right

Vitamins and minerals in dietary supplements: how to choose the right

I. Foundation for health: the role of vitamins and minerals

Life is a complex biochemical process, and vitamins and minerals play the role of essential cofactors in it. They are not a source of energy, like proteins, fats and carbohydrates, but they catalyze many chemical reactions necessary for the normal functioning of the body. Their deficiency, even insignificant, can lead to serious disorders of metabolism, the weakening of immunity, the deterioration of cognitive functions and the development of chronic diseases. Understanding their role is the first step to the conscious choice of dietary supplements.

A. Vitamins: Organic life molecules

Vitamins are organic compounds necessary to maintain life and health. They are divided into two main groups: fat -soluble and water -soluble.

• Fatable vitamins (A, D, E, K): Dissolve in fats and accumulate in the body, especially in the liver and adipose tissue. This means that their overdose can be dangerous. They play a key role in vision, immunity, bone health, antioxidant protection and blood coagulation.

  • Vitamin A (retinol, retinal, retinoic acid, carotenoids): It is necessary for vision (especially night), health of the skin and mucous membranes, immunity, growth and development of cells. Carotinoids (for example, beta-carotene) are the predecessors of vitamin A and have antioxidant properties.

    • Role in the body: Vision (the formation of rhodopsin in the retina), maintaining the integrity of epithelial tissues (skin, mucous membranes), immune function (stimulates the activity of immune cells), growth and development (participates in the differentiation of cells).
    • Sources: Animal products (liver, egg yolks, dairy products) contain retinol. Plant products (carrots, sweet potatoes, spinach, pumpkin) contain carotenoids.
    • Deficiency: Chicken blindness (nicatalopia), dry skin, increased susceptibility to infections, growth retardation.
    • Overdose: Nausea, vomiting, headache, dizziness, bone pain and joints, hair loss, liver damage. An overdose during pregnancy is especially dangerous, as it can lead to congenital defects.
    • Forms in dietary supplements: Retinol Palmitate, retinol acetate, beta-carotene. It is preferable to choose additives with beta-carotene, since the body itself regulates its transformation into vitamin A, reducing the risk of an overdose.

  • Vitamin D (cholecalciferol, ergocalciferol): It is necessary for the absorption of calcium and phosphorus, maintaining the health of bones and teeth, immunity, functioning of muscles and the nervous system. It is synthesized in the skin under the influence of sunlight.

    • Role in the body: Regulation of calcium and phosphorus (improves their absorption in the intestines and deposition in bones), maintaining the health of bones and teeth (prevents osteoporosis and rickets), immune function (modulates the immune response), the functioning of muscles and the nervous system.
    • Sources: Bold fish (salmon, tuna, mackerel), egg yolks, mushrooms (grown under ultraviolet light), enriched products (milk, juices, cereals). The main source is the synthesis in the skin under the influence of sunlight.
    • Deficiency: Racititis (in children), osteomulation (in adults), osteoporosis, increased susceptibility to infections, muscle weakness.
    • Overdose: Nausea, vomiting, weakness, frequent urination, thirst, kidneys, calcification of soft tissues.
    • Forms in dietary supplements: Holekalciferol (vitamin D3) is a more effective form than ergocalciferol (vitamin D2). It is recommended to take a blood test to the level of vitamin D (25-OH vitamin D) before taking additives.

  • Vitamin E (tocopherols, tocotrienols): A powerful antioxidant that protects cells from damage by free radicals. It is necessary for the health of the skin, hair, immunity and cardiovascular system.

    • Role in the body: Antioxidant protection (neutralizes free radicals), maintaining the health of the skin and hair, strengthening the immune system, protecting the cardiovascular system.
    • Sources: Vegetable oils (sunflower, olive, corn), nuts, seeds, avocados, green leafy vegetables.
    • Deficiency: It is rarely found, but can manifest itself in the form of neuromuscular disorders, weakness, visual impairment.
    • Overdose: Rarely, but can cause nausea, diarrhea, headache, increased risk of bleeding (especially with simultaneous intake with anticoagulants).
    • Forms in dietary supplements: Alpha-Tocopherol (the most common form), mixed tocopherols. It is preferable to choose additives with mixed tocopherols, as they provide a wider spectrum of antioxidant protection.

  • Vitamin K (Fillokhinon, Menakhinon): It is necessary for blood coagulation and bone health.

    • Role in the body: Blood coagulation (necessary for the synthesis of coagulation factors), maintaining bone health (participates in the regulation of calcium metabolism in the bones).
    • Sources: Green leaf vegetables (spinach, broccoli, salad), vegetable oils, some fruits. Menakhinon (vitamin K2) is also synthesized by bacteria in the intestines.
    • Deficiency: Increased risk of bleeding, violation of bone mineralization.
    • Overdose: It is rare, but can cause jaundice in newborns.
    • Forms in dietary supplements: Fillokhinon (vitamin K1), menachinon (vitamin K2). Vitamin K2 (especially the MK-7 form) is considered a more bio-accessible and effective bone health.

• Water -soluble vitamins (C, B1, B2, B3, B5, B6, B7, B9, B12): They dissolve in water and do not accumulate in the body in significant quantities. Excess is usually derived in the urine, so the risk of overdose is lower than for fat -soluble vitamins, but still possible. They play an important role in energy metabolism, the functioning of the nervous system, immunity and blood cells.

  • Vitamin C (ascorbic acid): A powerful antioxidant is necessary for immunity, collagen synthesis, iron assimilation and cell protection from damage by free radicals.

    • Role in the body: Antioxidant protection, strengthening the immune system, collagen synthesis (necessary for the health of the skin, bones, cartilage and blood vessels), iron absorption.
    • Sources: Fruits and vegetables (citrus fruits, kiwi, pepper, broccoli, strawberries).
    • Deficiency: Scurvy (bleeding gums, teeth loss, weakness), reduction of immunity.
    • Overdose: Diarrhea, nausea, abdominal pain, kidney stones.
    • Forms in dietary supplements: Ascorbic acid, sodium ascorbate, calcium ascorbate, liposomal vitamin C. Liposomal vitamin C has a higher bioavailability.

  • Vitamin B1 (TIAMIN): It is necessary for energy exchange (especially carbohydrates) and the functioning of the nervous system.

    • Role in the body: Energy metabolism (participates in carbohydrate metabolism), the functioning of the nervous system.
    • Sources: Whole grain products, pork, legumes, nuts, seeds.
    • Deficiency: Beri-Bury (weakness, fatigue, violation of cardiac activity, neurological disorders).
    • Overdose: It is rare, but can cause nausea, headache, insomnia.
    • Forms in dietary supplements: Thiamen hydrochloride, the monstonetrate.

  • Vitamin B2 (Riboflavin): It is necessary for energy exchange, health and vision.

    • Role in the body: Energy metabolism (participates in the metabolism of fats, carbohydrates and proteins), skin health and mucous membranes, vision.
    • Sources: Dairy products, meat, eggs, green leafy vegetables, enriched cereals.
    • Deficiency: Heit (cracks in the corners of the mouth), glossitis (inflammation of the tongue), dermatitis, photophobia.
    • Overdose: It is rare, but can cause yellowing of urine.
    • Forms in dietary supplements: Riboflavin, riboflavin-5-phosphate (more bio-access form).

  • Vitamin B3 (niacin, nicotinic acid, nicotinamide): It is necessary for energy exchange, skin health and nervous system.

    • Role in the body: Energy metabolism (participates in the metabolism of fats, carbohydrates and proteins), skin health, nervous system and digestive system.
    • Sources: Meat, fish, poultry, peanuts, mushrooms, enriched cereals.
    • Deficiency: Pellagra (dermatitis, diareia, dementia).
    • Overdose: Redness of the skin (flush), itching, nausea, vomiting, liver damage (with high doses of nicotinic acid). Nicotinamide usually does not cause redness of the skin.
    • Forms in dietary supplements: Nicotinic acid (can cause redness of the skin), nicotinamide (does not cause redness of the skin).

  • Vitamin B5 (pantotenic acid): It is necessary for energy exchange and synthesis of hormones.

    • Role in the body: Energy metabolism (participates in the metabolism of fats, carbohydrates and proteins), synthesis of hormones, cholesterol formation.
    • Sources: Widely distributed in food products (meat, poultry, fish, eggs, dairy products, vegetables, fruits).
    • Deficiency: It is rare, but can manifest itself in the form of fatigue, headache, insomnia, numbness of the limbs.
    • Overdose: It is rare, but can cause diarrhea.
    • Forms in dietary supplements: Pantotenic acid, calcium pantotenate.

  • Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine): E amino acids, the functioning of the nervous system and immunity are necessary for the metabolism.

    • Role in the body: Amino acid metabolism, the functioning of the nervous system (neurotransmitter synthesis), immune function, the formation of hemoglobin.
    • Sources: Meat, fish, poultry, bananas, potatoes, legumes, nuts.
    • Deficiency: Anemia, dermatitis, depression, convulsions.
    • Overdose: Damage to the nervous system (neuropathy), numbness of the limbs.
    • Forms in dietary supplements: Pyridoxine hydrochloride, pyridoxal-5-phosphate (P-5-P) is a more bio-access form.

  • Vitamin B7 (Biotin): It is necessary for the metabolism of fats, carbohydrates and proteins, as well as for the health of hair, skin and nails.

    • Role in the body: Metabolism of fats, carbohydrates and proteins, hair, skin and nails.
    • Sources: Eggs, liver, nuts, seeds, avocados, salmon.
    • Deficiency: It is rare, but can manifest itself in the form of hair loss, dermatitis, weakness, depression.
    • Overdose: Rarely found.
    • Forms in dietary supplements: Biotin.

  • Vitamin B9 (folic acid, folat): It is necessary for the synthesis of DNA and RNA, cell division and the prevention of congenital defects of the nervous tube in the fetus.

    • Role in the body: DNA and RNA synthesis, cell division, prevention of congenital defects of the nervous tube in the fetus.
    • Sources: Green leafy vegetables, legumes, citrus fruits, enriched cereals.
    • Deficiency: Megaloblastic anemia, congenital defects of the nervous tube (in the fetus).
    • Overdose: It is rare, but can mask vitamin B12 deficiency.
    • Forms in dietary supplements: Folic acid (synthetic form), folate (natural form), methylphulatory (more bio -access form). It is recommended to choose a methylphulate, especially for people with genetic mutations that make it difficult to convert folic acid into an active form.

  • Vitamin B12 (cobalamin): It is necessary for the functioning of the nervous system, the formation of blood cells and the synthesis of DNA.

    • Role in the body: The functioning of the nervous system, the formation of blood cells, DNA synthesis.
    • Sources: Only animal products (meat, fish, poultry, eggs, dairy products).
    • Deficiency: Pernicious anemia, neurological disorders (numbness of the limbs, weakness, depression). Vegetarians and vegans are at risk of vitamin B12 deficiency.
    • Overdose: Rarely found.
    • Forms in dietary supplements: Cyanocobalamin (synthetic form), methylcobalamin (more bio -access form), adenosylcobalamin (other active form). Methylcobalamin and adenosylcobalamin are considered more preferable forms.

B. Minerals: inorganic building blocks

Minerals are the inorganic substances necessary for many functions of the body, including the construction of bones and teeth, regulation of fluid balance, the functioning of the nervous system and participation in enzymatic reactions. They are divided into macro elements and trace elements (or trace elements), depending on the amount necessary for the body.

• Macro elements (calcium, phosphorus, magnesium, sodium, potassium, chlorine, sulfur): Required in large quantities (more than 100 mg per day).

  • Calcium (CA): It is necessary for the health of bones and teeth, the functioning of muscles and nervous system, blood coagulation.

    • Role in the body: Health of bones and teeth, muscle contraction, transmission of nerve impulses, blood coagulation.
    • Sources: Dairy products, green leafy vegetables, enriched products.
    • Deficiency: Osteoporosis, muscle cramps, numbness of the limbs.
    • Overdose: Constipation, kidney stones, violation of the absorption of other minerals.
    • Forms in dietary supplements: Calcium carbonate (requires an acidic medium for absorption), calcium citrate (easier to absorb, even with low acidity of the stomach), calcium phosphate, calcium gluconate. It is recommended to take with vitamin D to improve absorption.

  • Phosphorus (P): It is necessary for the health of bones and teeth, energy metabolism, DNA and RNA synthesis.

    • Role in the body: Health of bones and teeth, energy metabolism, DNA and RNA synthesis, maintaining acid-base balance.
    • Sources: Meat, poultry, fish, dairy products, eggs, legumes, nuts.
    • Deficiency: It is rare, but can cause weakness, bone pain, loss of appetite.
    • Overdose: It is rare, but can violate calcium absorption.
    • Forms in dietary supplements: Calcium phosphate, sodium phosphate, potassium phosphate. Usually contained as part of complex mineral additives.

  • Magnus (MG): It is necessary for the functioning of muscles and the nervous system, the regulation of blood pressure, maintaining bone health and energy metabolism.

    • Role in the body: The functioning of muscles and nervous system, regulation of blood pressure, maintenance of bones, energy metabolism.
    • Sources: Green sheet vegetables, nuts, seeds, legumes, whole grain products.
    • Deficiency: Muscle convulsions, fatigue, insomnia, irritability, increase in blood pressure.
    • Overdose: Diarrhea, nausea, muscle weakness, heart rhythm disturbance (with high doses).
    • Forms in dietary supplements: Magnesium citrate (easier to digest), magnesium oxide (is worse absorbed, but contains more magnesium by weight), magnesium glycinate (well tolerated and absorbed), magnesium tronate (penetrates through the hematoencephalic barrier and can improve cognitive functions).

  • Natrius (Na): It is necessary to maintain the balance of the fluid, the functioning of the nervous system and muscle contraction.

    • Role in the body: Maintaining the balance of liquid, transmission of nerve impulses, muscle contraction.
    • Sources: Salt, processed foods. Most people consume too much sodium.
    • Deficiency: It is rare, but can cause weakness, headache, muscle cramps.
    • Overdose: Increasing blood pressure, fluid retention, edema.
    • Forms in dietary supplements: Sodium chloride (table salt). It is usually not recommended to take sodium supplements if there are no medical indications.

  • Kaliy (k): It is necessary to maintain the balance of fluid, the functioning of the nervous system and muscle contraction, regulation of blood pressure.

    • Role in the body: Maintaining fluid balance, transmission of nerve impulses, muscle contraction, blood pressure regulation.
    • Sources: Fruits and vegetables (bananas, avocados, potatoes, spinach), legumes.
    • Deficiency: Muscle weakness, fatigue, heart rhythm, increased blood pressure.
    • Overdose: Violation of heart rhythm, muscle weakness, numbness of the limbs (at high doses).
    • Forms in dietary supplements: Potassium chloride, potassium citrate, potassium gluconate. It should be taken with caution and under the control of a doctor, especially with kidney diseases.

  • Chlorine (CL): It is necessary to maintain the balance of liquid and electrolytes, as well as for the formation of gastric juice.

    • Role in the body: Maintaining the balance of fluid and electrolytes, the formation of gastric juice.
    • Sources: Salt, chlorinated water.
    • Deficiency: It is rare, but can cause weakness, muscle cramps, violation of acid-base balance.
    • Overdose: Rarely found.
    • Forms in dietary supplements: Sodium chloride (table salt), potassium chloride. Usually it is not required to take chlorine supplements.

  • Sera (s): It is part of some amino acids and vitamins necessary for building proteins and the functioning of enzymes.

    • Role in the body: Building proteins and enzymes, glutation synthesis (antioxidant).
    • Sources: Meat, poultry, fish, eggs, legumes, nuts, vegetables.
    • Deficiency: Rarely found.
    • Overdose: Rarely found.
    • Forms in dietary supplements: Methyl sulfonylmetatan (MSM).

• Microelements (iron, zinc, iodine, selenium, copper, manganese, chrome, molybdenum, fluorine): It is necessary in small quantities (less than 100 mg per day). Despite small quantities, they are critical of health.

  • Iron (FE): It is necessary for the formation of hemoglobin (transfers oxygen in the blood) and myoglobin (tolerates oxygen in the muscles), as well as for the functioning of the immune system.

    • Role in the body: Oxygen transfer, the functioning of the immune system, energy metabolism.
    • Sources: Meat, poultry, fish, legumes, green leafy vegetables, enriched cereals. Iron from animal sources (hemic iron) is better absorbed than iron from plant sources (non -meter iron).
    • Deficiency: Iron deficiency anemia (fatigue, weakness, pallor of the skin, shortness of breath). Women of childbearing age and vegetarians are at risk of iron deficiency.
    • Overdose: Constipation, nausea, abdominal pain, liver damage (at high doses). An overdose of iron is especially dangerous for children.
    • Forms in dietary supplements: Iron sulfate (common, but can cause side effects), iron gluconate, iron fumarat, iron bislicinate (better tolerated and absorbed), liposomal iron (high bioavailability and minimum side effects). It is recommended to take with vitamin C to improve absorption.

  • Zinc (ZN): It is necessary for immunity, wound healing, DNA and RNA synthesis, as well as for normal taste and smell.

    • Role in the body: Immune function, wound healing, DNA and RNA synthesis, taste and smell.
    • Sources: Meat, poultry, seafood, nuts, seeds, legumes, whole grain products.
    • Deficiency: Reducing immunity, wound healing, loss of taste and smell, hair loss, dermatitis.
    • Overdose: Nausea, vomiting, abdominal pain, decrease in immunity, violation of copper absorption.
    • Forms in dietary supplements: Zinc gluconate, zinc citrate, zinc picoline, zinc acetate, zinc monometonine. Zinc Picoline and Zinc Monometionine are considered more bioavailable forms.

  • Iodine (i): It is necessary for the synthesis of thyroid hormones that regulate metabolism, growth and development.

    • Role in the body: The synthesis of thyroid hormones (thyroxine and triiodothyronine), which regulate metabolism, growth and development.
    • Sources: Iodized salt, seafood, seaweed, dairy products.
    • Deficiency: Goiter (an increase in the thyroid gland), hypothyroidism (decrease in thyroid function), delayed mental and physical development (in children).
    • Overdose: Hyperthyroidism (increased thyroid function), autoimmune thyroiditis.
    • Forms in dietary supplements: Iodide potassium, potassium iodate, seaweed (KELP). It is important to observe the recommended dosage, especially for diseases of the thyroid gland.

  • Selenium (SE): Antioxidant is necessary for immunity, thyroid health and cell protection from damage to free radicals.

    • Role in the body: Antioxidant protection, immune function, thyroid health (participates in the synthesis of thyroid hormones).
    • Sources: Brazilian nuts, seafood, meat, poultry, eggs, whole grain products.
    • Deficiency: Reducing immunity, cardiomyopathy (Keshan disease), Kashin-bee-based disease (osteoarthritis).
    • Overdose: Selenosis (hair loss, fragility of nails, nausea, fatigue, neurological disorders).
    • Forms in dietary supplements: Seleenomeininin (more bio -access form), sodium selenite, sodium selenate.

  • Media (CU): It is necessary for the formation of red blood cells, the functioning of the nervous system, immunity and antioxidant protection.

    • Role in the body: The formation of red blood cells, the functioning of the nervous system, immune function, antioxidant protection.
    • Sources: Seafood, liver, nuts, seeds, legumes, whole grain products.
    • Deficiency: Anemia, growth impairment, weakening of bones, impaired functioning of the nervous system.
    • Overdose: Nausea, vomiting, abdominal pain, liver damage (at high doses). An overdose of copper can be caused by Wilson’s disease.
    • Forms in dietary supplements: Copper gluconate, copper sulfate, copper of copper.

  • Manganese (Mn): It is necessary for energy exchange, bone formation and cartilage, as well as for antioxidant protection.

    • Role in the body: Energy exchange, bone formation and cartilage, antioxidant protection.
    • Sources: Whole grain products, nuts, seeds, legumes, green leafy vegetables.
    • Deficiency: It is rarely found, but can cause growth disturbance, violation of glucose metabolism, impaired reproductive function.
    • Overdose: Neurological disorders (with prolonged exposure to high doses, for example, in miners).
    • Forms in dietary supplements: Gluconate manganese, manganese sulfate, manganese citrate.

  • Chrome (CR): It is necessary to regulate blood sugar levels, as well as for the metabolism of fats and carbohydrates.

    • Role in the body: Regulation of blood sugar (enhances the effect of insulin), metabolism of fats and carbohydrates.
    • Sources: Broccoli, meat, liver, eggs, whole grain products.
    • Deficiency: Violation of glucose tolerance, increase in cholesterol, decrease in muscle mass.
    • Overdose: It is rare, but can cause allergic reactions, kidney damage.
    • Forms in dietary supplements: Chrome Picoline (more bio -access form), chromium chloride.

  • Molybdenum (MO): It is necessary for the functioning of some enzymes involved in the metabolism of sulfur, purines and pyrimidins.

    • Role in the body: The functioning of enzymes (participates in the metabolism of sulfur, purines and pyrimidins).
    • Sources: Legumes, whole grain products, nuts, green leafy vegetables.
    • Deficiency: It is rare, but can cause neurological disorders.
    • Overdose: It is rare, but can cause gout.
    • Forms in dietary supplements: Molibdat sodium.

  • FTOR (F): It is necessary for the health of teeth and bones.

    • Role in the body: Strengthening tooth enamel, maintaining bone health.
    • Sources: Fluorine water, toothpastes, some food.
    • Deficiency: Increased risk of caries.
    • Overdose: Fluorosis (stains on the teeth), bone pain.
    • Forms in dietary supplements: Sodium fluoride. Usually contained in dental pastes and rinses for the mouth. Reception of fluorine additives should be coordinated with a doctor or dentist.

II. Bades: Bridge to optimal health or marketing trap?

Bades (biologically active additives) are concentrates of biologically active substances designed to supplement the diet. They can contain vitamins, minerals, amino acids, plant extracts, probiotics and other ingredients. It is important to understand that dietary supplements are not medicines and are not intended for the treatment of diseases. They are designed to maintain health and compensate for the deficiency of nutrients. However, the uncontrolled reception of dietary supplements can be not only useless, but also harmful.

A. When is it worth considering the reception of dietary supplements?

Reception of dietary supplements can be justified in the following situations:

• Confirmed deficiency of nutrients: Confirmed by the results of laboratory tests. An independent diagnosis and the appointment of treatment is unacceptable.
• Special needs for nutrients: Pregnancy, breastfeeding, intensive physical activity, elderly, vegetarianism, veganism, certain diseases.
• Limited diet: Due to allergies, intolerance to products, strict diets or other reasons.
• ** Accommodation in the region