The best vitamins for energy and immunity

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The best vitamins for energy and immunity: a detailed guide for optimal health

Part 1: Fundamentals of energy, immunity and vitamins

  • Energy: A complex look

    • Determination of energy: Energy in the human body is the ability to perform work, whether physical activity, mental processes or maintaining basic physiological functions. This is not just a feeling of vigor, but a fundamental need for survival.
    • Energy production mechanisms: The main process of energy production is cellular respiration occurring in mitochondria. Glucose, fats and proteins are broken down as a result of complex biochemical reactions leading to the formation of ATP (adenosineric) – the main “fuel” for cells. Crebs cycle (citric acid cycle) is a key stage of this process.
    • Factors affecting the level of energy: Many factors affect the level of energy:
      • Dream: The lack of sleep leads to hormonal imbalance (increasing the level of cortisol, a decrease in the level of growth hormone), impaired work of the nervous system and, as a result, to a decrease in energy.
      • Nutrition: The lack of calories, an unbalanced diet, a deficiency of vitamins and minerals directly affect the body’s ability to produce energy.
      • Stress level: Chronic stress depletes energy reserves, violates sleep and leads to a deterioration in nutrition.
      • Physical activity: The lack of physical activity reduces the effectiveness of the cardiovascular system and mitochondria, which reduces energy potential. Excessive physical activity without adequate recovery can also exhaust energy reserves.
      • Chronic diseases: Many diseases (for example, hypothyroidism, diabetes, anemia) can cause chronic fatigue and energy reduction.
    • Symptoms of energy deficiency: Fatigue, weakness, drowsiness, irritability, decrease in concentration, headaches, decreased libido.

  • Immunity: body protection

    • Immunity definition: Immunity is a complex system of protecting the body from infections, foreign substances and its own mutated cells.
    • Types of immunity:
      • Inborn immunity: The first protection line, including physical barriers (skin, mucous membranes), fagocytes (macrophages, neutrophils) and natural killers. Reacts quickly, but nonspecific.
      • Acquired immunity: It develops in response to contact with antigens (foreign substances). Includes humoral immunity (antibodies produced by B lymphocytes) and cellular immunity (T-lymphocytes). Reacts slower, but specificly and provides immunological memory.
    • Key components of the immune system:
      • White blood cells (white blood cells): Neutrophils, lymphocytes (T-lymphocytes, B-lymphocytes, NK cells), monocytes, eosinophils, basophils.
      • Antibodies (immunoglobulins): Proteins specifically binding to antigens and neutralize them.
      • Cytokines: Signal molecules regulating immune reactions.
      • Lymphoid organs: Bone marrow, Timus, lymph nodes, spleen, tonsils.
    • Factors affecting immunity:
      • Nutrition: The deficiency of nutrients weakens the immune system.
      • Dream: The lack of sleep reduces the activity of immune cells.
      • Stress: Chronic stress suppresses the immune system.
      • Physical activity: Moderate physical activity strengthens the immunity.
      • Age: The immune system weakens with age.
      • Genetics: A genetic predisposition plays a role in the effectiveness of the immune system.
      • Bad habits: Smoking and alcohol abuse weaken the immunity.
    • Symptoms of weakened immunity: Frequent colds, prolonged infections, slow healing of wounds, chronic fatigue, digestive problems.

  • Vitamins: necessary nutrients

    • Determination of vitamins: Vitamins are organic compounds necessary for the normal functioning of the body, which it cannot synthesize independently or synthesizes in insufficient quantities.
    • Classification of vitamins:
      • Fat -soluble: Vitamins A, D, E, K. are stored in adipose tissue and liver.
      • Water -soluble: B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12) and vitamin C. are not stored in the body in large quantities and should come with food daily.
    • The role of vitamins in the body: Vitamins participate in numerous biochemical reactions, acting as coofers, metabolism regulators and antioxidants. They are necessary for growth, development, maintenance of health and prevention of diseases.
    • Vitamin deficiency: causes and consequences: The deficiency of vitamins can be caused by insufficient consumption with food, violation of absorption, increased need (for example, during pregnancy or illness) or taking certain drugs. The deficiency of each vitamin leads to specific symptoms and diseases.
    • Sources of vitamins: Fruits, vegetables, cereals, meat, fish, dairy products.
    • Recommended daily standards (RSN): RSN is the amount of vitamin necessary to meet the needs of most healthy people. Individual needs can vary depending on the age, gender, state of health and other factors.
    • Hypervitaminosis: Excessive danger: Excessive consumption of some vitamins (especially fat -soluble) can be toxic and lead to undesirable side effects. It is important to follow the recommended dosages and consult a doctor before taking vitamin additives.

Part 2: Vitamins for energy

  • B vitamins B: Key players in energy exchange

    • The general role of group B vitamins: B vitamins play an important role in the metabolism of carbohydrates, fats and proteins, turning food into energy. They are also necessary for the normal operation of the nervous system.
    • Vitamin B1 (TIAMIN):
      • Functions: Participates in carbohydrate metabolism, necessary for the work of the nervous system and muscles.
      • Deficiency symptoms: Fatigue, irritability, loss of appetite, insomnia, peripheral neuropathy, Bari-Bury disease.
      • Sources: Whole grain products, pork, legumes, nuts, seeds.
      • Recommended daily norm: 1.2 mg for men, 1.1 mg for women.
    • Vitamin B2 (Riboflavin):
      • Functions: Participates in energy metabolism, necessary for the health of the skin, eye and nervous system. It is an antioxidant.
      • Deficiency symptoms: Cracks in the corners of the mouth (angular stomatitis), inflammation of the tongue (glossitis), dermatitis, photophobia.
      • Sources: Dairy products, meat, eggs, green vegetables, enriched grain products.
      • Recommended daily norm: 1.3 mg for men, 1.1 mg for women.
    • Vitamin B3 (Niacin):
      • Functions: Participates in energy metabolism, necessary for the health of the skin, nervous system and the digestive system.
      • Deficiency symptoms: Pellagra (dermatitis, diarrhea, dementia), fatigue, weakness, loss of appetite.
      • Sources: Meat, fish, poultry, peanuts, mushrooms, enriched grain products. It can be synthesized from tryptophan.
      • Recommended daily norm: 16 mg for men, 14 mg for women.
    • Vitamin B5 (pantotenic acid):
      • Functions: Participates in the metabolism of carbohydrates, fats and proteins, necessary for the synthesis of hormones and cholesterol.
      • Deficiency symptoms: It is rare, but can manifest itself with fatigue, headaches, insomnia, numbness and tingling in the limbs.
      • Sources: Widely distributed in food, especially in meat, eggs, dairy products, vegetables and whole grains.
      • Recommended daily norm: 5 mg.
    • Vitamin B6 (Pyridoxin):
      • Functions: Participates in amino acid metabolism, necessary for the synthesis of neurotransmitters (serotonin, dopamine), hemoglobin and immune cells.
      • Deficiency symptoms: Anemia, dermatitis, depression, irritability, nervousness, convulsions.
      • Sources: Meat, fish, poultry, bananas, potatoes, chickpeas.
      • Recommended daily norm: 1.3 mg for adults under 50 years old.
    • Vitamin B7 (Biotin):
      • Functions: Participates in the metabolism of carbohydrates, fats and proteins, necessary for the health of the skin, hair and nails.
      • Deficiency symptoms: It is rarely found, but can manifest itself with hair loss, dermatitis, fatigue, depression.
      • Sources: Eggs, liver, nuts, seeds, avocados.
      • Recommended daily norm: 30 μg.
    • Vitamin B9 (folic acid):
      • Functions: Participates in the synthesis of DNA and RNA, necessary for the growth and development of cells, especially important during pregnancy to prevent defects in the nervous tube in the fetus.
      • Deficiency symptoms: Anemia, fatigue, weakness, irritability, digestive problems, defects of the nervous tube in the fetus.
      • Sources: Dark green leafy vegetables, legumes, citrus fruits, enriched grain products.
      • Recommended daily norm: 400 mcg for adults, 600 mcg for pregnant women.
    • Vitamin B12 (cobalamin):
      • Functions: Participates in the synthesis of DNA and RNA, necessary for the normal operation of the nervous system and the formation of red blood cells.
      • Deficiency symptoms: Anemia, fatigue, weakness, numbness and tingling in the limbs, memory problems, depression. B12 deficiency is often found in vegetarians and vegans, since it is mainly found in animal products.
      • Sources: Meat, fish, poultry, eggs, dairy products, enriched products.
      • Recommended daily norm: 2.4 μg.

  • Vitamin D: more than just vitamin for bones

    • Functions: It regulates the level of calcium and phosphorus in the blood, is necessary for the health of bones and teeth, supports the immune system, and is involved in the regulation of mood and energy level.
    • Energy production mechanism: Vitamin D affects the function of mitochondria, improving their ability to produce energy. It also regulates the level of calcium in the cells, which is necessary for the normal functioning of the muscles and the nervous system.
    • Deficiency symptoms: Fatigue, weakness, pain in bones and muscles, depression, weakening of immunity, frequent infections. Vitamin D deficiency is widespread, especially in winter and in people with dark skin.
    • Sources: Sunlight (synthesized in the skin under the influence of ultraviolet rays), oily fish (salmon, tuna, herring), egg yolk, enriched products.
    • Recommended daily norm: 600 IU (15 μg) for adults, 800 IU (20 μg) for people over 70 years old. A higher dose with deficiency may be required. It is important to control the level of vitamin D in the blood and consult a doctor to determine the optimal dosage.

  • Iron: the necessary component of hemoglobin

    • Functions: The main component of hemoglobin, protein in red blood cells, which transfers oxygen from lungs to tissue. It is necessary for the production of energy, growth and development.
    • The mechanism of influence on energy: Iron deficiency anemia (lack of iron in the blood) leads to a decrease in oxygen delivery to the tissue, which causes fatigue, weakness and a decrease in energy.
    • Deficiency symptoms: Fatigue, weakness, pallor of the skin, shortness of breath, headaches, dizziness, fragility of nails, hair loss.
    • Sources: Meat (especially red meat), poultry, fish, legumes, dark green leafy vegetables, enriched grain products.
    • Iron types:
      • Hem iron: Contained in animal products and is better absorbed.
      • Neghemian iron: Contained in products of plant origin and is worse absorbed. The absorption of a non -meter iron can be improved by using it with vitamin C.
    • Recommended daily norm: 8 mg for men, 18 mg for women (to menopause). The need for iron increases during pregnancy. It is important to control the level of iron in the blood and consult a doctor before taking iron -containing additives, since an excess of iron can be toxic.

  • Coenzyme Q10 (CoQ10): Energy at the cellular level

    • Functions: The antioxidant plays an important role in the production of energy in mitochondria. It is necessary for the health of the heart, brain and muscles.
    • The mechanism of influence on energy: COQ10 is a component of the electron transfer circuit in the mitochondria necessary for the synthesis of ATP (adenosinerifospeta) – the main source of energy for cells.
    • Deficiency symptoms: Fatigue, weakness, muscle pain, heart failure, neurological disorders. The COQ10 level decreases with age and when taking some drugs (for example, statins).
    • Sources: Meat, fish, poultry, nuts, seeds, vegetable oils. COQ10 can also be obtained as additives.
    • Recommended daily norm: Not installed. Dosages in additions are usually varyed from 30 to 200 mg. Consultation with a doctor is needed to determine the optimal dosage.

  • Magnesium: mineral for energy and relaxation

    • Functions: Participates in more than 300 enzymatic reactions in the body, including energy production, protein synthesis, regulation of blood glucose and blood pressure. It is necessary for the health of muscles and the nervous system.
    • The mechanism of influence on energy: Magnesium is involved in the synthesis of ATP (adenosine triphosphate), the main source of energy for cells. It is also necessary for the normal functioning of the muscles and the nervous system, which is important for maintaining energy and reducing fatigue.
    • Deficiency symptoms: Fatigue, weakness, muscle cramps, convulsions, irritability, insomnia, headaches. Magnesium deficiency is often found in people who use many processed products and few fruits and vegetables.
    • Sources: Dark green leafy vegetables, nuts, seeds, legumes, whole grain products, avocados.
    • Recommended daily norm: 400-420 mg for men, 310-320 mg for women.

Part 3: Vitamins for immunity

  • Vitamin C: powerful antioxidant and immune stimulant

    • Functions: A powerful antioxidant protects cells from damage by free radicals. Participates in the synthesis of collagen necessary for the health of the skin, bones, cartilage and blood vessels. Supports the immune system, stimulates the production of antibodies and increases the activity of immune cells.
    • The mechanism of influence on immunity: Vitamin C enhances the function of leukocytes (white blood cells), which play a key role in the fight against infections. It also participates in the synthesis of interferon, protein, which has antiviral activity.
    • Deficiency symptoms: Fatigue, weakness, bleeding of gums, slow healing of wounds, frequent infections, scurvy.
    • Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, raspberries, blueberries), kiwi, pepper, broccoli, tomatoes.
    • Recommended daily norm: 90 mg for men, 75 mg for women. Smokers are recommended to increase the consumption of vitamin C. Vitamin C is a water -soluble vitamin, so its excess is excreted from the body in the urine.

  • Vitamin A: Protection of the mucous membranes

    • Functions: It is necessary for the health of the skin, mucous membranes, eyes and immune system. Participates in the growth and development of cells.
    • The mechanism of influence on immunity: Vitamin A maintains the integrity of the mucous membranes, which are the first line of protection against infections. It is also necessary for the development and functioning of immune cells, such as T-lymphocytes and B lymphocytes.
    • Deficiency symptoms: Dryness of the skin and eyes, vision of vision in the dark (chicken blindness), increased susceptibility to infections.
    • Sources: Animal products (liver, dairy products, eggs) and plant products containing beta-carotene (carrots, sweet potatoes, spinach, pumpkin). Beta-carotene turns into vitamin A in the body.
    • Recommended daily norm: 900 mcg for men, 700 mcg for women. It is important not to exceed the recommended dosages, since the excess of vitamin A can be toxic.

  • Vitamin E: antioxidant protection of immune cells

    • Functions: A powerful antioxidant protects cells from damage by free radicals. Supports the immune system, improves the function of immune cells.
    • The mechanism of influence on immunity: Vitamin E protects cell membranes from oxidative damage, which is important for the normal function of immune cells. It also stimulates the production of antibodies and improves the function of T-lymphocytes.
    • Deficiency symptoms: It is rare, but can manifest itself with neuromuscular dysfunction, weakening of immunity.
    • Sources: Vegetable oils (sunflower, olive, soybean), nuts, seeds, avocados, spinach.
    • Recommended daily norm: 15 mg.

  • Zinc: an important mineral for immune function

    • Functions: Participates in more than 300 enzymatic reactions in the body, including cell growth and development, protein synthesis, wound healing and immune function.
    • The mechanism of influence on immunity: Zinc is necessary for the development and functioning of immune cells, such as T-lymphocytes, B-lymphocytes and NK cells. It also participates in the synthesis of cytokines, signal molecules that regulate immune reactions. Zinc deficiency weakens the immune system and increases susceptibility to infections.
    • Deficiency symptoms: Weakening of immunity, frequent infections, slow healing wounds, loss of appetite, disturbance of taste and smell, hair loss.
    • Sources: Meat, poultry, seafood, legumes, nuts, seeds, whole grains.
    • Recommended daily norm: 11 mg for men, 8 mg for women. It is important not to exceed the recommended dosages, since an excess of zinc can violate the absorption of other minerals, such as copper.

  • Selen: Antiods and immune modulators

    • Functions: Antioxidant, protects the cells from damage by free radicals. It is necessary for the normal functioning of the thyroid gland and the immune system.
    • The mechanism of influence on immunity: Selenium is involved in the synthesis of selenoproteins, which have antioxidant and immunomodulating properties. It improves the function of immune cells, such as NK cells, and increases resistance to viral infections.
    • Deficiency symptoms: Weakening of immunity, frequent infections, muscle weakness, cardiomyopathy (Keshan disease).
    • Sources: Brazilian nuts, seafood, meat, poultry, eggs, whole grain products.
    • Recommended daily norm: 55 μg. It is important not to exceed the recommended dosages, since the excess selenium can be toxic.

Part 4: Vitamin complexes and recommendations

  • Choice of vitamin complexes: what to look for

    • Composition: Carefully study the composition of the vitamin complex. Make sure that it contains vitamins and minerals necessary to maintain energy and immunity in adequate dosages.
    • Form: Vitamins are available in various forms: tablets, capsules, chewing tablets, liquids, powders. Choose a form that is most convenient for you.
    • Quality: Buy vitamin complexes from trusted manufacturers that guarantee the quality and safety of your products. Pay attention to the availability of quality certificates.
    • Individual needs: Consider your individual needs and health status. Before taking vitamin complexes, consult a doctor, especially if you have chronic diseases or take medications.
    • Dosage: Do not exceed the recommended dosages. Excessive consumption of some vitamins and minerals can be harmful to health.

  • Recommendations for taking vitamins

    • Balanced nutrition: Vitamin additives should not replace a balanced diet. Try to receive vitamins and minerals from natural products.
    • Regularity: Take vitamins regularly, in accordance with the instructions.
    • Reception time: Some vitamins are better absorbed with food, others are on an empty stomach. Find out how best to take a specific vitamin or a complex of vitamins.
    • Interaction with drugs: Some vitamins and minerals can interact with medicines. Consult a doctor if you take medicines before starting to take vitamin additives.
    • Side effects: In rare cases, vitamin additives can cause side effects. If you notice any undesirable symptoms, stop taking and consult a doctor.

  • Special cases: when increased consumption of vitamins is required

    • Pregnancy and breastfeeding: During pregnancy and breastfeeding, the need for vitamins and minerals increases significantly. It is necessary to take special vitamin complexes for pregnant and lactating women.
    • Elderly age: With age, the assimilation of vitamins and minerals can worsen. Older people may need increased consumption of some vitamins, such as vitamin D and vitamin B12.
    • Vegetarianism and veganism: Vegetarians and vegans need to carefully monitor the consumption of vitamins B12, D, iron, zinc and calcium, which are mainly contained in animal products. It may be required to receive additives.
    • Chronic diseases: Some chronic diseases can lead to a deficiency of vitamins and minerals. In such cases, it is necessary to consult a doctor and take vitamin supplements under his control.
    • Intensive physical activity: Athletes and people involved in intensive physical activity may require increased consumption of vitamins and minerals to maintain energy and recovery after training.

  • Myths about vitamins

    • “More the better”: This is wrong. Excessive consumption of some vitamins can be toxic and lead to undesirable side effects. It is important to follow the recommended dosages.
    • “Vitamins are a cure for all diseases”: Vitamins are necessary to maintain health, but they are not a cure for all diseases. They can help strengthen immunity and reduce the risk of developing certain diseases, but cannot replace full treatment.
    • “All vitamins are equally useful”: Not all vitamins are equally useful for everyone. Individual needs for vitamins can vary depending on age, gender, health status and other factors.
    • “Vitamins from fruits and vegetables are no different from vitamins in tablets”: Vitamins from fruits and vegetables are certainly useful, but they are often contained in smaller quantities than in vitamin additives. In addition, the assimilation of vitamins from food can be difficult due to the features of digestion.

  • Final recommendations:

    • Before taking vitamin additives, consult a doctor.
    • Choose vitamin complexes from trusted manufacturers.
    • Follow the recommended dosages.
    • Do not replace a balanced diet with vitamin additives.
    • Follow your well-being and stop taking vitamins if you have any undesirable symptoms.

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