Bades and vitamins: health guide

Chapter 1: Fundamentals of dietary supplements and vitamins: what is it and why are they needed?

Bades (biologically active additives) and vitamins are categories of substances that become more and more popular in modern society, striving to maintain optimal health and well -being. However, despite the wide availability and active advertising, many people have only a superficial understanding of their role, action and potential risks. This chapter lays the foundation of the knowledge necessary for a conscious and responsible approach to the use of these products.

1.1. Definition and classification of dietary supplements

Bades are not drugs, but are positioned as an addition to the diet. The legislation of various countries determines them differently, but the general is that they are intended to replenish the deficiency of nutrients, maintain the functions of the body and increase its resistance to adverse environmental factors.

Bades are classified according to various criteria, including the composition, form of release and purpose. The main categories include:

• Vitamin-mineral complexes: Contain a combination of vitamins and minerals necessary for the normal functioning of the body.
• Plant preparations (herbal medicine): Based on extracts and hoods from medicinal plants with certain therapeutic properties.
• Probiotics and prebiotics: They support a healthy intestinal microflora, improving digestion and immunity.
• Amino acids: They are building proteins and play an important role in various metabolic processes.
• Omega-3 and omega-6 fatty acids: Ezmable fats necessary for the health of the heart, brain and joints.
• Food fibers: Contribute to the normalization of digestion and maintaining a healthy weight.
• Enzymes: Accelerate biochemical reactions in the body, improving digestion and absorption of nutrients.
• Other biologically active substances: Include antioxidants, Q10 coenzyme, chondroprotectors and other compounds with specific properties.

1.2. Determination and role of vitamins

Vitamins are organic compounds necessary for the normal functioning of the body in small quantities. They are not synthesized by the body (or synthesized in insufficient quantities) and should come with food or in the form of additives.

Vitamins are divided into two main groups:

• Fatable vitamins (A, D, E, K): Dissolve in fats and can accumulate in the body.
• Water -soluble vitamins (B1, B2, B3, B5, B6, B7, B9, B12, C): They dissolve in water and do not accumulate in the body, so they must be regularly replenished.

Each vitamin performs its specific functions in the body, including:

• Vitamin A: Vision, immunity, skin health.
• Vitamin D: The absorption of calcium and phosphorus, bone health, immunity.
• Vitamin E: Antioxidant protection, skin health, cardiovascular system.
• Vitamin K: Blood coagulation, bone health.
• Vitamin B1 (TIAMIN): Carbohydrate metabolism, nervous system.
• Vitamin B2 (Riboflavin): Energy metabolism, skin health and mucous membranes.
• Vitamin B3 (Niacin): Metabolism of fats and carbohydrates, nervous system, digestion.
• Vitamin B5 (pantotenic acid): Metabolism of fats, carbohydrates and proteins, synthesis of hormones.
• Vitamin B6 (Pyridoxin): Amino acid metabolism, nervous system, immunity.
• Vitamin B7 (Biotin): Metabolism of fats, carbohydrates and proteins, skin, hair and nails.
• Vitamin B9 (folic acid): The synthesis of DNA and RNA, the growth and development of cells, is especially important during pregnancy.
• Vitamin B12 (cobalamin): DNA and RNA synthesis, nervous system, the formation of red blood cells.
• Vitamin C (ascorbic acid): Antioxidant, immunity, collagen synthesis, iron absorption.

1.3. The need to receive dietary supplements and vitamins: who needs them?

The need to receive dietary supplements and vitamins depends on many factors, including age, gender, health, lifestyle and diet. In an ideal world, a balanced diet should provide the body with all the necessary nutrients. However, in the modern world this is not always possible.

The groups of people who can be recommended to receive dietary supplements and vitamins include:

• Pregnant and lactating women: They need an increased amount of vitamins and minerals, such as folic acid, iron, calcium and vitamin D.
• Children and adolescents: They are located in the period of active growth and development, therefore they need sufficient vitamins and minerals, especially vitamin D, calcium and iron.
• Elderly people: With age, the body’s ability to absorb nutrients decreases, so it may be recommended to take vitamin D, vitamin B12 and calcium.
• People who observe strict diets: Limiting themselves in certain products, they run the risk of lacking the necessary nutrients.
• Vegetarians and vegans: They may experience a deficiency of vitamin B12, iron, calcium and omega-3 fatty acids.
• People with chronic diseases: Some diseases can violate the absorption of nutrients or increase the need for them.
• People experiencing stress: Stress can increase the body’s need for vitamins and minerals, such as group B vitamins and vitamin C.
• Sports people: Physical activity increases the body’s need for energy and nutrients.
• People living in regions with an unfavorable environmental situation: They may need additional antioxidant protection.

1.4. Advantages and risks of taking dietary supplements and vitamins

Reception of dietary supplements and vitamins can bring health benefits, but also associated with certain risks. It is important to weigh all the pros and cons of the reception.

Advantages:

• Filling a deficiency of nutrients: They help to eliminate the deficiency of vitamins and minerals caused by inferior nutrition, diseases or other factors.
• Maintenance of health: They can maintain the normal functioning of the body, strengthen immunity and reduce the risk of chronic diseases.
• Improving well -being: They can improve mood, increase energy and reduce fatigue.
• Prevention of diseases: Some dietary supplements and vitamins have a preventive effect against certain diseases.

Risks:

• Overdose: Reception of too high doses of vitamins and minerals can lead to undesirable side effects.
• Interaction with drugs: Some dietary supplements and vitamins can interact with drugs by changing their effectiveness or increasing the risk of side effects.
• Low product quality: Not all dietary supplements are produced in accordance with strict quality standards, which can lead to the content of harmful impurities or inaccurate indication of the composition.
• False promises: Many dietary supplements promise miraculous healing and rejuvenation that do not have scientific confirmation.
• Addiction: Some people can become addicted to dietary supplements, believing that without them they will not be able to function normally.

1.5. Legislative regulation of dietary supplements and vitamins

Legislative regulation of dietary supplements and vitamins varies in different countries. In some countries, they are considered as food, in others – as drugs. It is important to know what requirements are for the production and sale of dietary supplements in your country.

In Russia, dietary supplements are regulated by the Federal Law “On the quality and safety of food products” and other regulatory acts. They must comply with safety and quality requirements, undergo state registration and have a marking containing information about the composition, method of application and contraindications.

Chapter 2: Vitamins: a detailed review and their role in the body

Vitamins are vital organic compounds necessary for the normal functioning of the human body. They play a key role in various metabolic processes, maintaining immunity, health, skin and nervous system. This chapter is devoted to a detailed review of each vitamin, its sources, functions and consequences of the deficit.

2.1. Fatable vitamins: a, d, e, k

Fat -soluble vitamins dissolve in fats and accumulate in the body. This means that they do not need to be consumed every day, but it is important not to allow an overdose.

• Vitamin A (retinol, retinal, retinoic acid):

  • Functions: Vision (especially in the dark), growth and development of cells, immunity, skin health and mucous membranes.
  • Sources: The liver, egg yolk, dairy products, fish oil, carrots, pumpkin, spinach, broccoli.
  • Deficiency: “Chicken blindness” (visual impairment in the dark), dry skin, increased susceptibility to infections.
  • Overdose: Nausea, vomiting, headache, dizziness, bone pain and joints, hair loss, liver damage (with prolonged use of high doses). An overdose of vitamin A during pregnancy is especially dangerous.

• Vitamin D (calciferol):

  • Functions: The absorption of calcium and phosphorus, the health of bones and teeth, immunity, regulation of cell growth.
  • Sources: Fish oil, fatty fish (salmon, herring, mackerel), egg yolk, enriched products (milk, cereal). Vitamin D is also synthesized in the skin under the influence of sunlight.
  • Deficiency: Racititis in children (violation of bone formation), osteomulation in adults (softening of bones), osteoporosis (reduction of bone density), increased susceptibility to infections.
  • Overdose: Nausea, vomiting, weakness, loss of appetite, constipation, increased level of calcium in the blood (hypercalcemia), calcium deposition in soft tissues (kidneys, heart, blood vessels).

• Vitamin E (Tokoferol):

  • Functions: Antioxidant protection, skin health, cardiovascular system, immunity.
  • Sources: Vegetable oils (sunflower, olive, corn), nuts, seeds, avocados, green leafy vegetables.
  • Deficiency: It is rare, but can manifest itself in the form of muscle weakness, impaired coordination, damage to the nerves.
  • Overdose: It is usually well tolerated, but in high doses can cause nausea, diarrhea, increased bleeding.

• Vitamin K (Fillokhinon, Menakhinon):

  • Functions: Blood coagulation, bone health.
  • Sources: Green leaf vegetables (spinach, cabbage, broccoli), liver, egg yolk, some vegetable oils. Vitamin K is also synthesized by bacteria in the intestines.
  • Deficiency: It is rare, but can lead to bleeding and impaired blood coagulation.
  • Overdose: It is rare and usually does not cause serious side effects.

2.2. Water -soluble vitamins: B1, B2, B3, B5, B6, B7, B9, B12, C

Water -soluble vitamins dissolve in water and do not accumulate in the body. The excess of these vitamins is excreted in the urine, so they must be regularly replenished.

• Vitamin B1 (TIAMIN):

  • Functions: Carbohydrate metabolism, nervous system, heart.
  • Sources: Grain products (whole grain bread, oatmeal, brown rice), pork, legumes, nuts, seeds.
  • Deficiency: Beri-Buri (nervous disorders, weakness, heart failure), Encephalopathy of Vernika-Korsakov (often found in alcoholics).
  • Overdose: It is rare and usually does not cause serious side effects.

• Vitamin B2 (Riboflavin):

  • Functions: Energy metabolism, skin health and mucous membranes, vision.
  • Sources: Dairy products, meat, eggs, green leafy vegetables, mushrooms.
  • Deficiency: Heit (cracks in the corners of the mouth), glossitis (inflammation of the tongue), dermatitis.
  • Overdose: It is rare and usually does not cause serious side effects.

• Vitamin B3 (niacin, nicotinic acid, nicotinamide):

  • Functions: Metabolism of fats and carbohydrates, nervous system, digestion.
  • Sources: Meat, fish, poultry, nuts, seeds, grain products.
  • Deficiency: Pellagra (dermatitis, diareia, dementia).
  • Overdose: Redness of the skin (especially the face), itching, nausea, vomiting, liver damage (at high doses).

• Vitamin B5 (pantotenic acid):

  • Functions: Metabolism of fats, carbohydrates and proteins, synthesis of hormones, Coenzym A.
  • Sources: Widely distributed in food, including meat, fish, eggs, dairy products, vegetables and fruits.
  • Deficiency: It is extremely rare, but can manifest itself in the form of fatigue, headache, insomnia, numbness of the limbs.
  • Overdose: It is rare and usually does not cause serious side effects.

• Vitamin B6 (Pyridoxin):

  • Functions: Amino acid metabolism, nervous system, immunity, formation of red blood cells.
  • Sources: Meat, fish, poultry, bananas, avocados, potatoes, chickpeas.
  • Deficiency: Anemia, dermatitis, depression, convulsions.
  • Overdose: Damage to nerves (with prolonged use of high doses), numbness of the limbs.

• Vitamin B7 (Biotin):

  • Functions: Metabolism of fats, carbohydrates and proteins, skin, hair and nails.
  • Sources: Egg yolk, liver, nuts, seeds, mushrooms, avocados.
  • Deficiency: It is rarely found, but can manifest itself in the form of dermatitis, hair loss, fragility of nails.
  • Overdose: It is rare and usually does not cause serious side effects.

• Vitamin B9 (folic acid, folat):

  • Functions: The synthesis of DNA and RNA, the growth and development of cells, is especially important during pregnancy to prevent defects in the nervous tube in the fetus.
  • Sources: Green leaf vegetables, legumes, liver, avocados, citrus fruits.
  • Deficiency: Anemia, defects of the nervous tube in the fetus (during pregnancy), an increased risk of cardiovascular diseases.
  • Overdose: It is rare, but can mask vitamin B12 deficiency.

• Vitamin B12 (cobalamin):

  • Functions: DNA and RNA synthesis, nervous system, the formation of red blood cells.
  • Sources: Meat, fish, poultry, eggs, dairy products. Vitamin B12 is not found in plant products, so vegetarians and vegans need to take it in the form of additives.
  • Deficiency: Anemia, nerves damage, depression, fatigue.
  • Overdose: It is rare and usually does not cause serious side effects.

• Vitamin C (ascorbic acid):

  • Functions: Antioxidant, immunity, collagen synthesis, iron absorption.
  • Sources: Citrus fruits, berries, kiwi, pepper, broccoli, tomatoes.
  • Deficiency: Scurvy (weakness, bleeding gums, slow healing of wounds).
  • Overdose: Diarrhea, nausea, abdominal pain, increased risk of kidney stones.

2.3. Daily vitamin consumption standards

The daily norms of vitamin consumption depend on age, gender, health and other factors. It is recommended to adhere to the recommended consumption standards in order to avoid deficit and overdose. Information about the recommended daily standards can be found on the packaging of vitamin preparations or in nutrition directories. It is important to remember that the needs of each person are individual, and consultation with a doctor or nutritionist can be useful for determining the optimal dosage.

2.4. Factors affecting the assimilation of vitamins

Vitamins are affected by various factors, including:

• The condition of the digestive system: Diseases of the gastrointestinal tract can disrupt the absorption of vitamins.
• Medicines: Some drugs can interact with vitamins, changing their assimilation.
• Age: With age, the body’s ability to absorb nutrients decreases.
• Food: Some products can improve or worsen the absorption of vitamins. For example, fats improve the absorption of fat -soluble vitamins.
• Cooking method: Some methods of cooking can destroy vitamins.

2.5. Interaction of vitamins with each other

Vitamins interact with each other, enhancing or weakening the action of each other. For example, vitamin C improves iron absorption, and vitamin D is necessary for the absorption of calcium. It is important to consider these interactions when choosing vitamin complexes.

Chapter 3: Minerals: Important health elements

Minerals are inorganic substances necessary for the normal functioning of the body. They play an important role in various processes, including the construction of bones and teeth, maintaining the water balance, the transfer of nerve impulses and energy production. This chapter is devoted to the review of the main minerals, their sources, functions and consequences of deficiency.

3.1. Macro elements: calcium, phosphorus, magnesium, sodium, potassium, chlorine, sulfur

Macro elements are minerals that the body needs in relatively large quantities (more than 100 mg per day).

• Calcium (CA):

  • Functions: The construction of bones and teeth, blood coagulation, muscle contractions, transmission of nerve impulses.
  • Sources: Dairy products, green leafy vegetables, fish (especially with bones), enriched products (tofu, soy milk).
  • Deficiency: Osteoporosis, osteomination, muscle cramps, heart rhythm disturbances.
  • Overdose: Constipation, increased risk of kidney stones, violation of the absorption of iron and zinc.

• Phosphorus (P):

  • Functions: The construction of bones and teeth, energy metabolism, DNA and RNA synthesis, regulation of acid-base balance.
  • Sources: Meat, fish, poultry, dairy products, eggs, nuts, seeds, grain products.
  • Deficiency: It is rarely found, but can manifest itself in the form of muscle weakness, bone pain, and loss of appetite.
  • Overdose: Violation of calcium assimilation, calcium deposition in soft tissues.

• Magnus (MG):

  • Functions: Muscle contractions, transmission of nerve impulses, regulation of blood pressure, energy metabolism, DNA synthesis and RNA.
  • Sources: Green leafy vegetables, nuts, seeds, legumes, whole grain products, avocados.
  • Deficiency: Muscle cramps, fatigue, irritability, heart rhythm disturbances.
  • Overdose: Diarrhea, nausea, weakness, decrease in blood pressure.

• Natrius (Na):

  • Functions: Regulation of the water balance, the transfer of nerve impulses, muscle contractions.
  • Sources: Salt, processed products, sauces, canned food.
  • Deficiency: It is rare, but can manifest itself in the form of muscle seizures, nausea, dizziness.
  • Overdose: Increased blood pressure, fluid retention in the body, increased risk of cardiovascular diseases.

• Kaliy (k):

  • Functions: Regulation of the water balance, the transfer of nerve impulses, muscle contractions, regulation of blood pressure.
  • Sources: Bananas, avocados, potatoes, tomatoes, spinach, legumes, dried fruits.
  • Deficiency: Muscular weakness, fatigue, heart rhythm disturbances, increased blood pressure.
  • Overdose: Heart rhythm disturbances, muscle weakness.

• Chlorine (CL):

  • Functions: Regulation of the water balance, the formation of gastric juice.
  • Sources: Salt, processed products.
  • Deficiency: It is rare, but can manifest itself in the form of muscle seizures, losses of appetite.
  • Overdose: Dehydration, violation of the acid-base balance.

• Sera (s):

  • Functions: It is part of amino acids and proteins, participates in detoxification.
  • Sources: Meat, fish, poultry, eggs, dairy products, legumes, nuts, seeds.
  • Deficiency: It is rare, since sulfur is widespread in food.
  • Overdose: It is rare and usually does not cause serious side effects.

3.2. Microelements: iron, zinc, copper, manganese, iodine, selenium, chrome, molybdenum, fluorine

Microelements are minerals that the body needs in small quantities (less than 100 mg per day).

• Iron (FE):

  • Functions: Oxygen transport in the blood (hemoglobin), energy metabolism, immunity.
  • Sources: Meat, liver, fish, poultry, legumes, green leafy vegetables, enriched products.
  • Deficiency: Anemia (fatigue, weakness, pallor of the skin), a decrease in immunity.
  • Overdose: Constipation, nausea, vomiting, abdominal pain, liver damage.

• Zinc (ZN):

  • Functions: Immunity, wound healing, cell growth and development, DNA and RNA synthesis, taste and smell.
  • Sources: Meat, poultry, seafood, nuts, seeds, legumes, whole grain products.
  • Deficiency: Reducing immunity, growth retardation, worsening wound healing, loss of taste and smell.
  • Overdose: Nausea, vomiting, abdominal pain, decrease in immunity, violation of copper assimilation.

• Media (CU):

  • Functions: Energy metabolism, the formation of red blood cells, antioxidant protection, bone health and nervous system.
  • Sources: Liver, seafood, nuts, seeds, legumes, whole grain products.
  • Deficiency: Anemia, a decrease in immunity, violation of the development of bones and the nervous system.
  • Overdose: Nausea, vomiting, abdominal pain, damage to the liver and kidneys.

• Manganese (Mn):

  • Functions: Energy metabolism, antioxidant protection, bone synthesis, metabolism of carbohydrates and fats.
  • Sources: Whole grain products, nuts, seeds, legumes, green leafy vegetables.
  • Deficiency: It is rare, but can manifest itself in the form of a violation of growth, infertility, impaired metabolism of carbohydrates and fats.
  • Overdose: Nervous disorders (tremor, impaired coordination).

• Iodine (i):

  • Functions: The synthesis of thyroid hormones, metabolism regulation.
  • Sources: Iodized salt, seafood, seaweed, dairy products.
  • Deficiency: Goiter (an increase in the thyroid gland), hypothyroidism (decrease in thyroid function), delayed mental development in children.
  • Overdose: Hyperthyroidism (increase in thyroid function), autoimmune thyroid diseases.

• Selenium (SE):

  • Functions: Antioxidant protection, immunity, thyroid health, reproductive function.
  • Sources: Brazilian nuts, seafood, meat, poultry, eggs, whole grain products.
  • Deficiency: Reducing immunity, heart disease, thyroid function impairment.
  • Overdose: Hair loss, fragility of nails, skin rashes, nervous disorders.

• Chrome (CR):

  • Functions: Regulation of blood sugar, metabolism of carbohydrates and fats.
  • Sources: Broccoli, grapes, meat, poultry, whole grain products.
  • Deficiency: Violation of blood sugar, increased risk of cardiovascular diseases.
  • Overdose: It is rare and usually does not cause serious side effects.

• Molybdenum (MO):

  • Functions: Participates in the metabolism of sulfur, purin and pyrimidins.
  • Sources: Legumes, grain products, nuts, green leafy vegetables.
  • Deficiency: It is rare, but can manifest itself in the form of neurological disorders.
  • Overdose: It is rare and usually does not cause serious side effects.

• FTOR (F):

  • Functions: Strengthening tooth enamel, caries prevention.
  • Sources: Fluorine water, toothpaste, tea, seafood.
  • Deficiency: Increased risk of caries.
  • Overdose: Fluorosis (spots on tooth enamel), bone pain.

3.3. Daily norms of mineral consumption

The daily norms of mineral consumption depend on age, gender, health and other factors. It is recommended to adhere to the recommended consumption standards in order to avoid deficit and overdose. Information about the recommended daily standards can be found on the packaging of mineral preparations or in nutrition directories. It is important to remember that the needs of each person are individual, and consultation with a doctor or nutritionist can be useful for determining the optimal dosage.

3.4. Factors affecting the assimilation of minerals

The assimilation of minerals is influenced by various factors, including:

• The condition of the digestive system: Diseases of the gastrointestinal tract can violate the absorption of minerals.
• Medicines: Some drugs can interact with minerals, changing their assimilation.
• Age: With age, the body’s ability to absorb nutrients decreases.
• Food: Some products can improve or worsen the absorption of minerals. For example, vitamin C improves iron absorption.
• The interaction of minerals with each other: Some minerals can compete for assimilation.

3.5. The interaction of minerals with each other

Minerals interact with each other, strengthening or weakening the action of each other. For example, calcium and magnesium compete for assimilation. It is important to consider these interactions when choosing mineral complexes.

Chapter 4: Bades: Diversity and Application

Biologically active additives (dietary supplements) are a wide range of products designed to supplement the diet and maintain health. This chapter considers various types of dietary supplements, their application and features of choice.

4.1. Plant preparations (herbal medicine): adaptogens, immunomodulators, antioxidants

Plant preparations, or herbal medicine, use extracts and extracts from medicinal plants for the prevention and treatment of various diseases.

• Adaptogens: They help the body adapt to stress, increase resistance to adverse environmental factors. Examples: ginseng, eleutherococcus, rodila pink.
• Immunomodulator: Strengthen the immune system, increase resistance to infections. Examples: echinacea, astral, garlic.
• Antioxidants: Protect cells from damage by free radicals, slow down the aging process. Examples: green tea, grape seed extract, turmeric.

4.2. Probiotics and prebiotics: intestinal health and immunity

Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. Prebiotics are substances that serve as food for beneficial bacteria in the intestines.

• Probiotics: Improve digestion, strengthen immunity, suppress the growth of pathogenic bacteria. Examples: Lactobacillus, Bifidobacterium.
• Prebiotics: They stimulate the growth and activity of beneficial bacteria in the intestines. Examples: Inulin, fruitoligosaccharides.

4.3. Amino acids: Building material for proteins

Amino acids are building blocks of proteins. Some amino acids are indispensable, that is, they are not synthesized by the body and should come with food.

• Irreplaceable amino acids: Leicin, isoleycin, valine, lysine, methionine, phenylalanine, threonine, tryptophan.
• Conditionally essential amino acids: