Vitamins and minerals in dietary supplements: benefits and harms

What are dietary supplements and why are they so popular?

Bades, or biologically active additives, are concentrated sources of nutrients designed to supplement the diet. They can contain vitamins, minerals, amino acids, plant extracts, probiotics and other ingredients. The popularity of dietary supplements is growing every year, and this contributes to several factors:

Conception of health: People pay more and more attention to their health and well -being, seek to prevent diseases and improve the quality of life.
Modern way of life: A fast pace of life, stress, irregular nutrition and deterioration of food products lead to a deficiency of the necessary nutrients.
Marketing and commercials: Aggressive dietary supplement advertising promises quick and effective solutions for various health problems, often exaggerating their real opportunities.
Easy accessibility: Bad can be purchased in pharmacies, online stores, supermarkets and even directly among distributors.
Self -medication: Many people prefer to self -medicate with the help of dietary supplements without seeing a doctor, which can be dangerous.
Faith in nature: It is believed that dietary supplements containing natural ingredients are safer and more useful than medicines. However, this is not always the case.

Vitamins and minerals: Fundamentals of a healthy diet

Vitamins and minerals are micronutrients necessary for the normal functioning of the body. They participate in many vital processes, such as:

Energy exchange: B vitamins play a key role in converting food into energy.
Immune system: Vitamins C, D and zinc maintain an immune function and protect the body from infections.
Growth and development: Calcium and vitamin D are necessary for the health of bones and teeth. Folic acid is important for the development of the fetus during pregnancy.
Nervous system: Vitamins of group B, magnesium and potassium are important for the normal operation of the nervous system and maintaining mental health.
Cardiovascular system: Potassium, magnesium and vitamin K participate in the regulation of blood pressure and maintaining heart health.
Antioxidant Protection: Vitamins C and E, selenium and zinc protect the cells from damage to free radicals.

The deficiency of vitamins and minerals can lead to various diseases and disorders in the body. A balanced diet, including a variety of products, is the main way to obtain the necessary micronutrients.

When are it necessary for dietary supplements with vitamins and minerals?

Despite the importance of a balanced diet, in some cases, taking dietary supplements with vitamins and minerals can be justified:

Painted nutrient deficiency: If blood tests show a deficiency of a certain vitamin or mineral, the doctor may prescribe the corresponding dietary supplement.
Certain health states: Some diseases (for example, intestinal diseases, cystic fibrosis) can disrupt the absorption of nutrients, which requires additional intake of dietary supplements.
Pregnancy and lactation: During pregnancy and breastfeeding, the need for some vitamins and minerals (for example, folic acid, gland, calcium) increases.
Power restrictions: Vegetarians and vegans may experience a deficiency of vitamin B12, iron, calcium, zinc and other nutrients contained in animal products.
Elderly age: Older people often have reduced appetite and learn nutrients worse, which can lead to a deficiency of vitamins and minerals.
Intensive physical activity: Athletes and people involved in heavy physical labor need more vitamins and minerals to maintain working capacity and restore the body.
Accommodation in regions with a lack of sunlight: In regions with a short daylight, vitamin D.

It is important to remember that before taking any dietary supplements, you need to consult a doctor. It will help to determine which vitamins and minerals you need, and select the optimal dosage.

The benefits of vitamins and minerals in dietary supplements: real and potential

With proper use of dietary supplements with vitamins and minerals, they can benefit:

Elimination of nutrient deficiency: Bades help to make up for the lack of necessary vitamins and minerals, which helps to improve health and well -being.
Support for the immune system: Vitamins C, D, zinc and selenium strengthen immunity and help the body fight infections.
Improving energy metabolism: B vitamins are involved in converting food into energy, which increases performance and reduces fatigue.
Maintaining the health of bones and teeth: Calcium and vitamin D are necessary to strengthen bones and teeth, prevent osteoporosis.
Free radical protection: Vitamins C and E, selenium and zinc are antioxidants that protect cells from damage to free radicals and prevent premature aging.
Improving the condition of the skin, hair and nails: Vitamins A, C, E, BIOTIN and Zinc help improve the condition of the skin, hair and nails.
Nervous system support: B vitamins B, magnesium and potassium are important for the normal operation of the nervous system, relieving stress and improving sleep.
Prevention of chronic diseases: Some vitamins and minerals (for example, vitamin D, calcium, magnesium) can reduce the risk of chronic diseases, such as cardiovascular diseases, diabetes and some types of cancer.

However, it is important to understand that dietary supplements are not medicines and cannot replace full nutrition and a healthy lifestyle. They only complement the diet and help eliminate the deficiency of nutrients. It is not worth expecting miraculous healing from them from all diseases.

The harm of vitamins and minerals in dietary supplements: risks and warnings

Despite the potential benefit, the intake of dietary supplements with vitamins and minerals can be harmful, especially with improper use:

Overdose: Taking too high doses of vitamins and minerals can lead to toxicity and various side effects. For example, an overdose of vitamin A can cause nausea, vomiting, headache, dizziness, liver damage and even death. An overdose of iron can cause constipation, nausea, vomiting, abdominal pain and organs damage.
Interaction with drugs: Some vitamins and minerals can interact with drugs, changing their effectiveness or increasing side effects. For example, vitamin K can reduce the effectiveness of anticoagulants (drugs that thin blood). St. John’s wort, often used in dietary supplements, can reduce the effectiveness of many drugs, including contraceptive tablets, antidepressants and immunosuppressants.
Poor products: The dietary supplement market is often flooded with fake and poor -quality products, which may contain harmful substances, such as heavy metals, pesticides and other toxins. In such products, there may be incorrect dosage of vitamins and minerals or their complete absence.
Masks of serious diseases: Reception of dietary supplements can mask the symptoms of serious diseases, delaying the formulation of the correct diagnosis and the onset of treatment.
Unreasonable self -medication: Many people are self -medicated with the help of dietary supplements without seeking a doctor, which can lead to an incorrect choice of product and dosage, as well as to miss a serious disease.
False promises: Many dietary supplements promise miraculous results from their application, which are not confirmed by scientific research. This can lead to disappointment and empty waste of money.
Allergic reactions: Some people can be allergic to certain dietary supplements, which can cause allergic reactions, such as skin rash, itching, quinca edema and anaphylactic shock.
Deterioration of health: In some cases, the intake of dietary supplements can worsen their health status, especially in people with certain diseases. For example, taking large doses of vitamin C can aggravate the symptoms of gastritis and peptic ulcer.

How to choose the right dietary supplement with vitamins and minerals?

To minimize risks and get the maximum benefit from taking dietary supplements with vitamins and minerals, you must follow several simple rules:

Consult a doctor: Before taking any dietary supplements, you need to consult a doctor. It will help to determine which vitamins and minerals you need, and select the optimal dosage.
Choose quality products: Buy dietary supplements only in trusted pharmacies and online stores that have a good reputation. Pay attention to the availability of quality certificates and licenses.
Read the composition carefully: Before buying, carefully read the composition of the dietary supplement and make sure that it contains only the vitamins and minerals you need in the right dosage. Avoid products containing artificial dyes, flavors and other harmful additives.
Pay attention to the expiration date: Do not buy dietary supplements with an expired shelf life.
Observe the dosage: Strictly follow the dosage indicated on the package of dietary supplements, or recommended by the doctor. Do not exceed the recommended dose, even if it seems to you that this will enhance the effect.
Consider your features: When choosing a dietary supplement, take into account your characteristics, such as age, gender, health status, the presence of allergies and medications taken.
Keep the dietary supplement correctly: Keep dietary supplements in accordance with the instructions on the package, in a cool, dry and inaccessible place for children.
Report the doctor about all the dietary supplements: If you are planning a surgical surgery or other medical intervention, inform the doctor about all the dietary supplements, as some of them may affect the results of the tests or the course of the procedure.
Do not self -medicate: Do not use dietary supplements to self -medicate serious diseases. Contact the doctor to make the correct diagnosis and prescribe treatment.
Do not believe false promises: Do not believe advertising that promises wonderful results from the use of dietary supplements. Treat the dietary supplements as a supplement to a balanced diet and a healthy lifestyle, and not as a panacea from all diseases.
Report side effects: If you notice any side effects from taking Bad, immediately stop taking it and consult a doctor.

Types of vitamins and minerals, often found in dietary supplements, and their features

Consider the most common vitamins and minerals that can be found as part of dietary supplements:

Vitamins:

Vitamin A (Retinol): It is important for vision, immunity, health of the skin and mucous membranes. An overdose can be toxic.
B vitamins B: Participate in the energy exchange, work of the nervous system, bloodiness. Vitamin B12 deficiency is often found in vegetarians and vegans.
Vitamin C (ascorbic acid): A powerful antioxidant, strengthens the immunity, promotes healing of wounds. Safe in large doses, but can cause stomach disorder.
Vitamin D (calciferol): It is necessary for the absorption of calcium and bone health. Vitamin D deficiency is widespread, especially in regions with a lack of sunlight.
Vitamin E (Tokoferol): Antioxidant, protects the cells from damage by free radicals. An overdose can increase the risk of bleeding.
Vitamin K (Phillokhinon): Important for blood coagulation. It can interact with anticoagulants.
Biotin (Vitamin H, Vitamin B7): It is necessary for the health of the skin, hair and nails. Biotin’s deficiency is rare.
Folic acid (vitamin B9): Important for the development of the fetus during pregnancy, the prevention of defects in the nervous tube.

Minerals:

Calcium: It is necessary for the health of bones and teeth, the work of muscles and nerves. It is important for the prevention of osteoporosis.
Iron: It is necessary for the formation of hemoglobin, the transfer of oxygen in the blood. Iron deficiency can lead to anemia.
Magnesium: It is important for the work of muscles and nerves, blood pressure regulation. Magnesium deficiency can cause muscle cramps, fatigue and irritability.
Zinc: It is important for immunity, healing of wounds, growth and development. Zinc deficiency can lead to a decrease in immunity and skin problems.
Selenium: The antioxidant is important for the immunity and health of the thyroid gland. An overdose can be toxic.
Potassium: It is important for the regulation of blood pressure, the work of muscles and nerves. Potassium deficiency can cause muscle cramps and weakness.
Iodine: It is necessary for the health of the thyroid gland. Iodine deficiency can lead to hypothyroidism.

Special cases: vitamins and minerals for children, pregnant and elderly people

The need for vitamins and minerals changes depending on age, gender and health. Therefore, it is necessary to take into account the features of different groups of the population:

Children:

Children need sufficient vitamins and minerals for normal growth and development. Vitamins A, C, D, B vitamins, calcium, iron, zinc and iodine are especially important. Children are often prescribed multivitamin complexes, especially during active growth periods, with poor appetite or diet. It is important to strictly observe the dosage, since an overdose of vitamins and minerals can be especially dangerous for children. Before taking vitamins and minerals, the child needs to consult a pediatrician.

Pregnant and lactating women:

During pregnancy and breastfeeding, the need for some vitamins and minerals increases significantly. Folic acid, iron, calcium, vitamin D, iodine and omega-3 fatty acids are especially important. Folic acid is necessary for the prevention of defects in the nerve tube of the fetus. Iron is necessary to prevent anemia. Calcium and vitamin D are important for the health of the bones of the mother and child. Iodine is necessary for the health of the thyroid gland of the mother and the development of the brain of the child. Omega-3 fatty acids are important for the development of the brain and vision of the child. Reception of special vitamin complexes for pregnant women and lactating women can help ensure sufficient receipt of the necessary nutrients. Before taking vitamins and minerals of a pregnant or nursing woman, you need to consult a doctor.

Elderly people:

Older people often have reduced appetite and learn nutrients worse, which can lead to a deficiency of vitamins and minerals. Vitamins D, B12, calcium, magnesium and zinc are especially important. Vitamin D is necessary for the health of bones and the prevention of osteoporosis. Vitamin B12 is necessary for the operation of the nervous system. Calcium and magnesium are important to the health of bones and muscles. Zinc is important for immunity. Older people are often prescribed vitamin complexes that help replenish the deficiency of nutrients and maintain health. Before taking vitamins and minerals, an elderly person needs to consult a doctor.

Dietary supplements with vitamins and minerals and sports

Athletes and people involved in intensive physical activity need more vitamins and minerals to maintain working capacity and restore the body. Vitamins of group B, C, E, D, calcium, magnesium, zinc, iron and potassium are especially important. B vitamins are involved in energy exchange. Vitamins C and E are antioxidants that protect the muscles from damage by free radicals. Vitamin D is necessary for the health of bones and muscles. Calcium and magnesium are important for muscle function. Zinc is important for immunity. Iron is necessary for the transfer of oxygen to the muscles. Potassium is important for the regulation of water balance and prevent muscle seizures. Athletes often take special vitamin-mineral complexes, which are developed taking into account their increased needs. Individual vitamins and minerals for specific purposes can also be used, for example, creatine for increasing muscle strength or L-carnitine to improve fat burning. Before taking vitamins and minerals, the athlete needs to consult a doctor or a sports nutritionist.

Conclusion: a reasonable approach to dietary supplements with vitamins and minerals

Bades with vitamins and minerals can be healthy if you take them correctly and consciously. It is important to remember that they are not medicines and cannot replace full nutrition and a healthy lifestyle. Before you start taking any dietary supplements, you need to consult a doctor to determine which vitamins and minerals you need, and select the optimal dosage. Choose quality products from trusted manufacturers, carefully read the composition and follow the dosage. Treat Badam as a supplement to a healthy lifestyle, and not as a panacea from all diseases. If any side effects occur, immediately stop taking the dietary supplement and consult a doctor. Only a reasonable and balanced approach to dietary supplements with vitamins and minerals will allow the maximum benefit and avoid undesirable consequences.