Vitamins and minerals in dietary supplements: what does the body need

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Vitamins and minerals in dietary supplements: what does the body need

Section 1: Fundamentals of Vitamins and Minerals

  1. Definition and classification of vitamins:

    • What are vitamins? Organic compounds necessary in small quantities for the normal functioning of the body. They are not produced by the body (or produced in insufficient quantities) and should come with food or additives.
    • Classification of vitamins:
      • Fatty: a, d, e, k. Dissolve in fats, accumulate in the body.
      • Water -soluble: C, Group B (B1, B2, B3, B5, B6, B7, B9, B12). They dissolve in water, do not accumulate in the body (excesses are excreted in the urine), require regular receipt.
    • Vitamins as enzymes cofactors: role in biochemical reactions. Vitamins often act as cofactors, helping enzymes to catalyze the reactions necessary for metabolism, growth and recovery.

  2. Definition and classification of minerals:

    • What are minerals? Inorganic substances necessary for various physiological functions, such as bone formation, nervous conductivity, maintaining water balance.
    • Classification of minerals:
      • Macro elements: calcium, phosphorus, magnesium, sodium, potassium, chlorine, sulfur. Required in large quantities (more than 100 mg per day).
      • Microelements (trace minerals): iron, zinc, copper, manganese, iodine, selenium, fluorine, chromium, molybdenum. It is necessary in small quantities (less than 100 mg per day).
    • Minerals and electrolytes: role in maintaining water balance and nervous conduction.

  3. Functions of vitamins and minerals in the body (review):

    • Growth and development: vitamin D, calcium, phosphorus.
    • Immune system: vitamin C, vitamin D, zinc, selenium.
    • Nervous system: B vitamins, magnesium, potassium.
    • Energy exchange: B vitamins, iron, magnesium.
    • Antioxidant protection: vitamin C, vitamin E, selenium.
    • Health of bones: vitamin D, calcium, vitamin K.
    • Steaming: iron, vitamin B12, folic acid (B9).

Section 2: deficiency of vitamins and minerals: causes and consequences

  1. Causes of deficiency:

    • Unstable nutrition: low consumption of fruits, vegetables, whole grain products, dairy products and low -fat protein. High -quality diets.
    • Restrictive diets: veganism, vegetarianism (risk of vitamin B12, iron, calcium). Diet for weight loss with low calories.
    • Surgery problems: diseases of the gastrointestinal tract (celiac disease, Crohn’s disease, ulcerative colitis). Operations on the stomach or intestines.
    • Age changes: a decrease in appetite in the elderly, violation of the absorption of vitamin B12.
    • Take of drugs: some drugs can affect the absorption of vitamins and minerals (for example, antibiotics, contraceptives, antacids).
    • Chronic diseases: diabetes mellitus, kidney disease, liver disease.
    • Increased needs: pregnancy, breastfeeding, intense physical activity.
    • Geographical factors: lack of sunlight (vitamin D deficiency).

  2. The consequences of the deficiency of vitamins and minerals (in detail):

    • Vitamin A:
      • Chicken blindness (visual impairment in the dark).
      • Dry eyes (xerophthalmia).
      • Increased susceptibility to infections.
      • Skin problems (dryness, peeling).
    • Vitamin D deficiency:
      • Rachite in children (bone deformation).
      • Osteomulation in adults (softening of bones).
      • Increased risk of fractures.
      • Muscle weakness.
      • Reducing immunity.
      • Possible connection with the development of autoimmune diseases.
    • Vitamin Deficit E:
      • It is rare, since vitamin E is contained in many products.
      • It can cause neurological problems (ataxia, muscle weakness).
      • Increased risk of cardiovascular disease.
    • Vitamin K deficiency:
      • Violation of blood coagulation.
      • Increased risk of bleeding.
      • Reducing bone density.
    • Vitamin C deficiency:
      • Scurvy (bleeding gums, teeth loss, weakness).
      • Slow healing of wounds.
      • Reducing immunity.
    • Vitamin B1 (Tiamina) deficit:
      • BEY-BERI (damage to the nervous system, heart, swelling).
      • Vernika-Korsakov Syndrome (impaired memory, confusion, ataxia).
    • Vitamin B2 deficiency (riboflavin):
      • Inflammation of the mucous membranes of the mouth and tongue.
      • Cracks in the corners of the mouth (angular stomatitis).
      • Dermatitis.
    • Vitamin B3 deficiency (niacina):
      • Pellagra (dermatitis, diareia, dementia).
    • Vitamin B5 deficiency (pantothenic acid):
      • Rarely found.
      • It can cause fatigue, headache, sleep disturbance.
    • Vitamin B6 deficiency (Pyridoxin):
      • Dermatitis.
      • Anemia.
      • Neurological problems (convulsions).
    • Vitamin B7 deficit (biotina):
      • Rarely found.
      • It can cause hair loss, dermatitis, neurological problems.
    • Vitamin B9 deficiency (folic acid):
      • Megaloblastic anemia.
      • Increased risk of defects in the nervous tube in the fetus (Bifida back).
    • Vitamin B12 deficiency (cobalamine):
      • Megaloblastic anemia.
      • Neurological problems (numbness, tingling, impaired coordination).
    • Calcium deficiency:
      • Osteoporosis.
      • Muscle cramps.
      • Cardiac rhythm.
    • Magnesium deficiency:
      • Muscle cramps.
      • Arrhythmia.
      • Fatigue.
      • Irritability.
    • Iron deficiency:
      • Iron deficiency anemia (fatigue, weakness, pallor of the skin).
      • Reducing immunity.
      • Violation of cognitive functions.
    • Zinc deficiency:
      • Reducing immunity.
      • Slow healing of wounds.
      • Loss of taste and smell.
      • Hair loss.
    • Iodine deficiency:
      • Goiter (an increase in the thyroid gland).
      • Hypothyroidism (decrease in thyroid function).
      • In children, a delay in mental and physical development (cretinism) can cause.
    • Selena deficiency:
      • Pain Keshana (cardiomyopathy).
      • Kashin-Bek’s disease (osteoarthritis).
      • Reducing immunity.

Section 3: Bades: types, composition, advantages and disadvantages

  1. Daistry definition:

    • Biologically active food additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct intake or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes, as well as reducing the risk of diseases and strengthening health.

  2. Types of dietary supplements (classification):

    • Vitamin dietary supplements: Contain one or more vitamins. Monocomponent (for example, vitamin D) and polycomponent (complex of vitamins of group B).
    • Mineral dietary supplements: Contain one or more minerals. Monocomponent (for example, calcium) and polycomponent (complex of calcium and magnesium).
    • Vitamin-mineral complexes: Contain vitamins and minerals in various combinations. Designed for different age groups, sexes and health conditions (for example, for pregnant women, for athletes, for the elderly).
    • Plant dietary supplements: Contain extracts of herbs, plants and other plant components. They are used for various purposes, such as support for immunity, improving digestion, and reducing stress. (For example, echinacea, ginseng, chamomile).
    • Probiotic dietary supplements: They contain living microorganisms (bacteria and yeast), which have a favorable effect on the intestinal microflora. Used to improve digestion, strengthen immunity.
    • Bades with omega-3 fatty acids: Contain omega-3 fatty acids (EPA and DHA), which are important for the health of the heart, brain and eyes.
    • Dietary dietary supplements with amino acids: Contain amino acids that are building proteins. Used to maintain muscle mass, recovery after training.
    • Bades with enzymes: They contain enzymes that help digest food. Used to improve digestion.
    • Other dietary supplements: Bades with other components such as Coenzym Q10, alpha-lipoic acid, glucosamine, chondroitin.

  3. The composition of the dietary supplement (in detail):

    • Active ingredients: Vitamins, minerals, plant extracts, probiotics, omega-3 fatty acids, amino acids, enzymes and other biologically active substances. It is important to pay attention to the dosage of active ingredients.
    • Excipients (fillers, binders, baking powers, dyes, flavors): They are used to give BAD a certain shape, size, taste and color, as well as to ensure the stability and safety of active ingredients. Some people may have allergies or intolerance to certain auxiliary substances.
    • Capsula/tablet shell: Gelatin, hydroxypropylmethyl cellulose (GPMC) and other materials. It is important to consider if a person adheres to a vegetarian or vegan diet.

  4. Advantages of dietary supplements:

    • Compensation of the deficiency of vitamins and minerals: It is especially important with an unbalanced diet, restrictive diets, diseases, and absorption disorders.
    • Health support and disease prevention: Some dietary supplements can help strengthen immunity, reduce the risk of chronic diseases (cardiovascular, oncological), improve cognitive functions.
    • Improving physical and mental performance: Some dietary supplements can help increase energy, concentration, improve recovery after physical exertion.
    • Convenience of application: Bades are produced in various forms (tablets, capsules, powders, liquids), which makes them convenient to use.

  5. Disadvantages and risks of dietary supplements:

    • Unregulated: Bades are not regulated as strictly as drugs. This means that manufacturers are not required to prove the efficiency and safety of their products before their entry into the market.
    • The inaccuracy of the information on the label: The composition and dosage of active ingredients indicated on the label may not be true.
    • Interaction with drugs: Bades can interact with drugs by changing their effectiveness or causing side effects. It is important to consult a doctor before taking dietary supplements, especially if you take any medicine.
    • Side effects: Some dietary supplements can cause side effects, such as a disorder of the gastrointestinal tract, allergic reactions, headache.
    • Overdose: Reception of dietary supplements in high doses can lead to an overdose of vitamins and minerals, which can be dangerous to health.
    • Inefficiency: Some dietary supplements can be ineffective, despite the promises of manufacturers.
    • High cost: Some dietary supplements can be expensive.

Section 4: Recommendations for the choice and use of dietary supplements

  1. Consultation with a doctor or nutritionist:

    • Before taking any dietary supplements, you need to consult a doctor or nutritionist to determine if you need additives, which ones and in what doses.
    • A doctor or nutritionist will take into account your individual needs, health status, medications and other factors.

  2. The choice of high -quality dietary supplements:

    • Pay attention to the manufacturer: Choose dietary supplements from famous and reliable manufacturers who have a good reputation.
    • Check the availability of quality certificates: Bades must have quality certificates confirming their compliance with safety and efficiency standards. Pay attention to the presence of signs of correspondence.
    • Study the composition: Carefully study the composition of the dietary supplement, pay attention to the dosage of active ingredients and the presence of excipients. Avoid dietary supplements with an excessive number of auxiliary substances or artificial dyes and flavors.
    • Check the expiration date: Make sure that dietary supplements have not expired.
    • Read reviews: Check out the reviews of other buyers about this Bad.

  3. The correct use of dietary supplements:

    • Observe the dosage: Take dietary supplements in accordance with the instructions or recommendations of the doctor. Do not exceed the recommended dose.
    • Consider the reception time: Some dietary supplements are better absorbed if you take them during food, others are on an empty stomach. Follow the recommendations in the instructions.
    • Combine with proper nutrition: Bades should not replace good nutrition. Try to adhere to a balanced diet rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats.
    • Do not take dietary supplements simultaneously with drugs: If you take any medicine, consult your doctor about the possibility of simultaneous intake of dietary supplements.
    • Follow your well -being: If you notice any side effects after taking Bad, stop taking it and consult a doctor.
    • Keep dietary supplements in accordance with the instructions: Keep dietary supplements in a dry, cool place inaccessible to children.

  4. Special population groups:

    • Pregnant and lactating women: They need an increased amount of some vitamins and minerals (folic acid, iron, calcium, vitamin D). Reception of dietary supplements during pregnancy and breastfeeding should be agreed with a doctor.
    • Children: Children may also need additional vitamins and minerals, especially vitamin D and iron. Reception of dietary supplements by children should be agreed with a pediatrician.
    • Elderly people: Older people often have a deficiency of vitamin D, vitamin B12 and calcium. Reception of dietary supplements with older people should be agreed with a doctor.
    • Vegetarians and vegans: Vegetarians and vegans may need an additional technique of vitamin B12, iron, calcium, vitamin D and omega-3 fatty acids.
    • Athletes: Athletes may need an increased amount of vitamins and minerals to maintain energy, restore after training and prevent injuries.

  5. Alternative sources of vitamins and minerals:

    • A variety of and balanced nutrition: The best way to get the necessary vitamins and minerals is to use a variety of products from all food groups.
    • Enriched products: Some foods are enriched with vitamins and minerals (for example, milk, cereals, juices).
    • Sunlight (for vitamin D): Regular stay in the sun helps the body to produce vitamin D.

Section 5: Review of individual vitamins and minerals and their role in dietary supplements

(In this section, it is necessary to examine in detail the most important vitamins and minerals that are often found in dietary supplements with an emphasis on their functions, recommended dosages, potential risks and advantages of reception in the form of additives. It is necessary to provide information based on research and authoritative sources.)

  1. Vitamin D:

    • Functions: bone health, immunity, mood regulation.
    • Recommended dosage: depends on the age, state of health and level of vitamin D in the blood. Adults are usually recommended 600-800 IU per day.
    • Potential risks: an overdose can lead to hypercalcemia (an increased level of calcium in the blood).
    • Advantages of reception in the form of additives: compensation for the deficit, especially in the winter season and in people with limited stay in the sun.

  2. Vitamin C:

    • Functions: antioxidant, immunity support, collagen synthesis.
    • Recommended dosage: 75 mg per day for women, 90 mg per day for men.
    • Potential risks: reception in large doses can cause an disorder of the gastrointestinal tract.
    • Advantages of admission in the form of additives: strengthening immunity, especially during colds.

  3. B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12):

    • Functions: energy exchange, nervous system, hematopoiesis.
    • Recommended dosage: depends on the specific vitamin of group B.
    • Potential risks: taking in large doses of some vitamins of group B can cause side effects (for example, redness of the skin when taking niacin).
    • Advantages of reception in the form of additives: compensation for deficiency, especially in vegetarians and vegans (vitamin B12), as well as in some diseases.

  4. Calcium:

    • Functions: bone health, muscles, nervous system.
    • Recommended dosage: 1000 mg per day for women aged 19-50 years, 1200 mg per day for women over 51 years old and men over 71 years old.
    • Potential risks: reception in large doses can increase the risk of kidney stones and cardiovascular diseases.
    • Advantages of reception in the form of additives: compensation for deficiency, especially in women during menopause and in people with osteoporosis.

  5. Magnesium:

    • Functions: muscles, nervous system, energy metabolism.
    • Recommended dosage: 310-320 mg per day for women, 400-420 mg per day for men.
    • Potential risks: reception in large doses can cause diarrhea.
    • Advantages of reception in the form of additives: removal of muscle seizures, improving sleep, decrease in stress.

  6. Iron:

    • Functions: hematopoiesis, oxygen transfer.
    • Recommended dosage: 18 mg per day for women aged 19-50 years, 8 mg per day for women over 51 years old and men.
    • Potential risks: reception in large doses can cause constipation, nausea, vomiting and damage to the liver.
    • Advantages of reception in the form of additives: compensation for the deficit in iron deficiency anemia.

  7. Zinc:

    • Functions: immunity, wound healing, taste and smell.
    • Recommended dosage: 8 mg per day for women, 11 mg per day for men.
    • Potential risks: reception in large doses can reduce copper absorption and worsen immunity.
    • Advantages of admission in the form of additives: strengthening immunity, especially during colds.

  8. Iodine:

    • Functions: thyroid function.
    • Recommended dosage: 150 mcg per day for adults.
    • Potential risks: intake in large doses can cause hyperthyroidism (increased thyroid function).
    • Advantages of reception in the form of additives: compensation for the deficit in regions with a low iodine content in soil and water.

  9. Selenium:

    • Functions: antioxidant, thyroid function, immunity.
    • Recommended dosage: 55 μg per day for adults.
    • Potential risks: reception in large doses can cause selenosis (poisoning by selenium).
    • Advantages of reception in the form of additives: strengthening immunity, protection against free radicals.

(Continue in the same way, covering other important vitamins and minerals.)

Section 6: Research Prospects and the future of dietary supplements

  1. Current studies in the field of vitamins and minerals:

    • The study of the effect of vitamin D on the prevention and treatment of various diseases (cardiovascular, oncological, autoimmune).
    • The study of the role of group B vitamins in the prevention and treatment of neurological diseases.
    • The study of the influence of antioxidants (vitamin C, vitamin E, selenium) on the prevention of aging and chronic diseases.
    • The study of the role of minerals (calcium, magnesium, zinc) in maintaining the health of bones, muscles and the immune system.
    • The study of the interaction of vitamins and minerals with each other and with other biologically active substances.

  2. New forms and methods of delivery of vitamins and minerals:

    • Liposomal vitamins and minerals (improved absorption).
    • Transdermal plasters with vitamins and minerals.
    • Nanoparticles with vitamins and minerals (target delivery).
    • Personalized dietary supplements (based on genetic analysis and individual needs).

  3. Bad market regulation:

    • Tighten the requirements for dietary supplements (quality control, safety, efficiency).
    • Improving consumer informing about dietary supplements (accurate labels, proven information about efficiency).
    • Development of clear criteria for the classification of dietary supplements and medicines.

  4. The role of artificial intelligence and large data in the development of dietary supplements:

    • Analysis of nutrition data and health to determine the optimal combinations of vitamins and minerals.
    • Development of personalized recommendations for receiving dietary supplements based on the analysis of genetic data and other factors.
    • Predicting the efficiency and safety of dietary supplements based on computer models.

  5. Future of dietary supplements:

    • Personalized nutrition and additives will become more common.
    • Bad will play an increasingly important role in the prevention of diseases and maintaining health.
    • Development of innovative dietary supplements with improved bioavailability and target delivery.
    • The need for strict regulation of the market for the safety and efficiency of products.

This detailed outline provides a comprehensive structure for the requested 100,000-word article. Each section requires thorough research and writing to meet the length and quality requirements. Remember to use reliable sources, cite them properly, and maintain a consistent and engaging writing style throughout the article. Good luck!

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