How to take vitamins and dietary supplements: expert advice

How to take vitamins and dietary supplements: expert advice

I. Understanding the foundations: vitamins, minerals and dietary supplements – what is it?

Before plunging into the details of the correct technique, it is necessary to clearly understand what vitamins, minerals and biologically active additives (dietary supplements) are, and how they differ from each other. An insufficient understanding can lead to ineffective use and even potential harm.

A. Vitamins: organic compounds necessary for life.

Vitamins are organic compounds that the body needs in small quantities for normal functioning. They are not a source of energy or building material for fabrics, but play a decisive role in metabolic processes. Vitamins are divided into two main groups:

1. Fatable vitamins (A, D, E, K):

   • Vitamin A (Retinol): It is important for vision, immune system, skin health and mucous membranes. Contained in the liver, dairy products, carrots, pumpkin.
   • Vitamin D (calciferol): It is necessary for the absorption of calcium and phosphorus, which is important for the health of bones and teeth. It is produced in the skin under the influence of sunlight, contained in oily fish, egg yolk.
   • Vitamin E (Tokoferol): Antioxidant, protects the cells from damage with free radicals. Contained in vegetable oils, nuts, seeds.
   • Vitamin K (Fillokhinon, Menakhinon): It is necessary for blood coagulation. Contained in green leafy vegetables, broccoli, Brussels cabbage.

   Features of fat -soluble vitamins: They accumulate well in the body, so their overdose can be dangerous. Best in the presence of fats.

2. Water -soluble vitamins (C, B vitamins B):

   • Vitamin C (ascorbic acid): Antioxidant is necessary for the immune system, collagen synthesis, iron absorption. Contained in citrus fruits, berries, vegetables.
   • B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12): They play an important role in the energy exchange, the work of the nervous system, the formation of blood cells. Contained in meat, fish, eggs, dairy products, whole grain products, vegetables.

   Features of water -soluble vitamins: They do not accumulate in the body in significant quantities, so they must be regularly replenished. Excess is usually excreted in urine, but even an overdose of water -soluble vitamins can cause side effects.

B. Minerals: inorganic substances necessary for various functions of the body.

Minerals are inorganic substances that are also necessary for the normal functioning of the body. They participate in the formation of bones and teeth, regulation of metabolism, maintaining water balance, transfer of nerve impulses and many other processes. Minerals are divided into macro elements and trace elements:

1. Macro elements (calcium, phosphorus, magnesium, potassium, sodium, chlorine, sulfur): It is necessary for the body in relatively large quantities (more than 100 mg per day).

   • Calcium (CA): It is important for the health of bones and teeth, blood coagulation, muscle contraction, transmission of nerve impulses. Contained in dairy products, green leafy vegetables, nuts.
   • Phosphorus (P): It is important for the health of bones and teeth, energy metabolism. Contained in dairy products, meat, fish, eggs, nuts.
   • Magnus (MG): It is important for the work of muscles and nerves, the regulation of blood pressure, maintaining bone health. Contained in green leafy vegetables, nuts, seeds, whole grains.
   • Kaliy (k): It is important for the work of the heart, regulation of blood pressure, maintaining the water balance. Contained in bananas, oranges, potatoes, tomatoes.
   • Natrius (Na): It is important for maintaining water balance, regulation of blood pressure. Contained in table salt, processed products.
   • Chlorine (CL): It is important for maintaining the water balance, regulation of the acid-base balance. Contained in table salt, processed products.
   • Sera (s): Important for the construction of amino acids and proteins. Contained in meat, fish, eggs, legumes.

2. Microelements (iron, zinc, copper, manganese, iodine, selenium, chrome, molybdenum, fluorine): It is necessary for the body in very small quantities (less than 100 mg per day).

   • Iron (FE): It is important for the transfer of oxygen in the blood (hemoglobin). Contained in meat, fish, poultry, legumes, green leafy vegetables.
   • Zinc (ZN): It is important for the immune system, healing of wounds, growth and development. Contained in meat, seafood, nuts, seeds.
   • Media (CU): Important for the formation of hemoglobin, the work of the nervous system. Contained in seafood, nuts, seeds, legumes.
   • Manganese (Mn): It is important for the formation of bones, metabolism of carbohydrates and fats. Contained in whole grain products, nuts, tea.
   • Iodine (i): It is important for the thyroid gland. Contained in iodized salt, seafood.
   • Selenium (SE): Antioxidant, important for the immune system, thyroid operation. Contained in seafood, Brazilian nuts.
   • Chrome (CR): It is important for regulating blood sugar. Contained in broccoli, mushrooms, beer yeast.
   • Molybdenum (MO): It is important for the metabolism of sulfur. Contained in legumes, whole grain products.
   • FTOR (F): Important to teeth health. Contained in fluorine water, toothpaste.

C. Biologically active additives (dietary supplements): Food additives that are not drugs.

Bades are concentrates of natural or natural biologically active substances that are intended for direct intake with food or introduction into food products. They are not drugs and are not intended for the treatment or prevention of diseases. Bades may contain vitamins, minerals, amino acids, probiotics, prebiotics, plant extracts and other substances.

Important:

• Regulation: Unlike medicines, dietary supplements do not go through strict clinical trials before admission. Responsibility for safety and effectiveness of dietary supplements is borne by the manufacturer.
• Appointment: Bades are designed to maintain health and improve well -being, and not for the treatment of diseases.
• Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or take medications.

II. Why do you need vitamins and dietary supplements: indications for use.

Understanding the need to receive vitamins and dietary supplements is a key factor for their effective use. They are not a universal health tool, and their reception should be justified and conscious.

A. A deficiency of nutrients: the main reason for taking additives.

The main reason for taking vitamins and minerals is a deficiency of these substances in the body. Deficiency can occur for various reasons:

1. Unstable nutrition: Diets that exclude entire groups of products, monotonous food, insufficient consumption of vegetables and fruits can lead to a deficiency of vitamins and minerals.
2. Power restrictions: Vegetarianism, veganism, glutenic diet may require additional intake of certain vitamins and minerals, such as vitamin B12, iron, calcium.
3. Diseases: Some diseases, such as diseases of the gastrointestinal tract, may disrupt the absorption of vitamins and minerals.
4. Pregnancy and lactation: During pregnancy and lactation, the need for vitamins and minerals increases significantly.
5. Age: Older people often experience a deficiency of vitamins and minerals due to a decrease in appetite, violation of absorption and other factors.
6. Taking drugs: Some drugs can disrupt absorption or increase the excretion of vitamins and minerals from the body.
7. Increased need: Intensive physical activity, stress, smoking, alcohol use can increase the need for vitamins and minerals.

B. Special conditions: pregnancy, lactation, elderly age.

Certain periods of life and state of health require special attention to the consumption of vitamins and minerals.

1. Pregnancy: During pregnancy, the need for folic acid increases (for the prevention of defects in the nerve tube in the fetus), gland (for the prevention of anemia), calcium (for the formation of fetal bones), vitamin D (for calcium absorption).
2. Lactation: During lactation, it is necessary to ensure sufficient intake of vitamins and minerals for both the mother and the child.
3. Elderly age: In the elderly, the absorption of vitamin B12, vitamin D, calcium often decreases, which requires an additional use of these substances.
4. Childhood: During the period of active growth and development, children need a sufficient intake of vitamin D, calcium, iron and other vitamins and minerals.
5. Athletes: Athletes, especially those involved in intensive training, need increased consumption of vitamins and minerals to maintain energy, restoration of muscles and protection against oxidative stress.

C. Prevention of diseases: controversial issues and proven effects.

The question of the preventive use of vitamins and minerals to prevent diseases is controversial. Some studies show that certain vitamins and minerals can reduce the risk of developing certain diseases, while other studies do not confirm this data.

1. Vitamin D and Cancer: Some studies show that vitamin D can reduce the risk of developing some types of cancer, such as colon cancer.
2. Calcium and osteoporosis: Calcium and vitamin D are important for the prevention of osteoporosis.
3. Folic acid and defects of the nervous tube: Taking folic acid before and during pregnancy reduces the risk of developing defects in the nervous tube in the fetus.
4. Antioxidants and cardiovascular diseases: Some studies show that antioxidants, such as vitamin C and vitamin E, can reduce the risk of developing cardiovascular diseases, but other studies do not confirm this data.
5. Multivitamins and general health: The effectiveness of the preventive technique of multivitamins to improve overall health remains controversial.

Important:

• Individual approach: Do not take vitamins and minerals “just in case.” The need to take additives should be determined individually on the basis of a nutritional analysis, health status and other factors.
• Consultation with a doctor: Before taking any vitamins and minerals, it is necessary to consult a doctor in order to exclude contraindications and determine the optimal dosage.
• Evidence base: When choosing vitamins and minerals, you should rely on scientific data and avoid unreasonable statements about miraculous properties.

III. How to choose the right vitamins and dietary supplements: quality and safety criteria.

The choice of correct vitamins and dietary supplements is a critical step to achieve the desired result and minimize risks. Unfortunately, the dietary supplement market is not regulated enough, which creates favorable soil for unscrupulous manufacturers.

A. Composition and dosage: read the label and understand what is inside.

The first thing you need to pay attention to when choosing vitamins and dietary supplements is the composition and dosage.

1. Active ingredients: Make sure that the product indicates precisely those vitamins, minerals or other active substances that you need.
2. Dosage: Compare the dosage of active ingredients with recommended daily norms (RSN) or with dosages recommended by your doctor. Keep in mind that RSN is only a landmark, and the optimal dosage can vary depending on individual needs.
3. Output form: Select the output form that is most convenient for you and suitable (tablets, capsules, chewing tablets, liquids, powders).
4. Excipients: Pay attention to the list of excipients (fillers, binders, dyes, flavors). Avoid products containing artificial dyes, flavors and other potentially harmful substances.
5. Allergens: If you have an allergy to any products, make sure that the product has no allergens.

B. Manufacturer: reputation and certification.

The reputation of the manufacturer is an important factor when choosing vitamins and dietary supplements.

1. Explore the manufacturer: Learn more about the manufacturer, its history, quality standards, technologies used.
2. Certification: Pay attention to the availability of quality certificates such as GMP (good manufacturing practice), NSF International, USP Verified. The presence of a GMP certificate guarantees that the product is produced in accordance with high quality and safety standards.
3. Reviews: Read reviews about the product and manufacturer on the Internet, but remember that reviews can be subjective and do not always reflect the real picture.
4. Compliance with legislation: Make sure that the manufacturer complies with the requirements of the law regarding the production and sale of dietary supplements.

C. The form of vitamin/mineral: bioavailability and digestibility.

The form in which the vitamin or mineral is presented in the addition can significantly affect its bioavailability and digestibility.

1. Vitamin B12: Cyanocobalamin is a cheaper form, but methylcobalamin is considered more bioavailable.
2. Magnesium: Magnesium citrate, glycinate and tronate are better absorbed than magnesium oxide.
3. Iron: Iron bislycinate is a more gentle form for the stomach and is better absorbed than iron sulfate.
4. Calcium: Calcium citrate is better absorbed on an empty stomach than calcium carbonate.
5. Folic acid: L-methylphulatory is a more active form of folic acid, especially important for people with genetic mutations affecting the metabolism of folic acid.

D. Interaction with drugs: It is important to know what can be combined and what is not.

Vitamins and dietary supplements can interact with drugs by changing their effectiveness or causing side effects.

1. Vitamin K and anticoagulants: Vitamin K can reduce the effectiveness of anticoagulants such as warfarin.
2. St. John’s wort and antidepressants: St. John’s wort can interact with antidepressants and other drugs.
3. Grapefruit juice and medicine: Grapefruit juice can change the metabolism of many drugs.
4. Antibiotics and probiotics: Antibiotics can destroy beneficial bacteria in the intestines, so it is recommended to take probiotics after a course of antibiotics.
5. Iron and medicines for the thyroid gland: Iron can reduce the absorption of drugs for the thyroid gland.

Important:

• Consultation with a doctor: Be sure to consult a doctor or pharmacist to learn about the possible interactions of vitamins and dietary supplements with the medicines you take.
• Report the doctor: Tell the doctor about all vitamins and dietary supplements that you accept.

IV. Rules for taking vitamins and dietary supplements: dosage, reception time, compatibility.

The correct intake of vitamins and dietary supplements is no less important than their choice. Failure to comply with the rules of admission can reduce their effectiveness and even cause side effects.

A. Dosage: We follow the recommendations of a doctor and manufacturer.

The dosage of vitamins and dietary supplements should be individual and determined by a doctor or manufacturer based on your needs and health status.

1. Follow the recommendations: Strictly follow the recommendations of a doctor or a dosage manufacturer.
2. Do not exceed the dose: Do not exceed the recommended dosage, especially fat -soluble vitamins (A, D, E, K), since their overdose can be dangerous.
3. Divide the dose: If it is recommended to take a large dose of vitamin or mineral, divide it into several tricks during the day to improve assimilation.
4. Consider age and weight: The dosage of vitamins and minerals can depend on age and weight.

B. Reception time: take into account the features of the assimilation of different substances.

The time of taking vitamins and dietary supplements can affect their assimilation and effectiveness.

1. Fatable vitamins (A, D, E, K): Best of all are absorbed during food containing fats.
2. Water -soluble vitamins (C, B vitamins B): You can take at any time of the day, regardless of eating.
3. Iron: On an empty stomach is best absorbed, but can cause discomfort in the stomach. If discomfort occurs, take iron while eating. Avoid simultaneously taking iron with dairy products, tea, coffee, as they can reduce its absorption. Vitamin C improves iron absorption.
4. Calcium: It is better absorbed in small doses (500-600 mg) during the day. Avoid simultaneous intake of calcium with iron, as they compete for absorption.
5. Magnesium: You can take at any time of the day, but it is best to take in the evening, since magnesium has a calming effect.
6. Probiotics: It is best to take on an empty stomach or between meals.
7. Curcumin: It is better absorbed in combination with black pepper (pipin).

C. Compatibility: what vitamins and minerals can be taken together and which are not.

Not all vitamins and minerals can be taken together, as they can compete for absorption or interact with each other.

1. Iron and calcium: It is not recommended to take together, as calcium can reduce the absorption of iron.
2. Zinc and copper: High doses of zinc can reduce copper assimilation.
3. Vitamin C and vitamin B12: High doses of vitamin C can destroy vitamin B12.
4. Vitamin D and calcium: Vitamin D improves calcium absorption.
5. Vitamin E and vitamin K: High doses of vitamin E can affect blood coagulation and interact with vitamin K.

D. Duration of reception: courses and breaks.

The duration of taking vitamins and dietary supplements should be determined by an individual doctor on the basis of your needs and health status.

1. Short -term courses: With a deficiency of vitamins and minerals, the doctor can prescribe a short -term course of reception of additives to replenish the deficit.
2. Long reception: In some cases, long -term use of vitamins and minerals may be required, for example, with osteoporosis or other chronic diseases.
3. Breaks: It is recommended to take breaks in taking vitamins and minerals so that the body does not get used to their entry from the outside and continue to absorb them from food.
4. CONTROL: Consult a doctor regularly and take tests to control the level of vitamins and minerals in the body and adjust the dosage and duration of additives.

V. Side effects and contraindications: when the intake of additives can be harmful.

Despite the fact that vitamins and dietary supplements are often considered safe, they can cause side effects and have contraindications.

A. Overdose: symptoms and consequences.

An overdose of vitamins and minerals can cause various side effects, from lungs to serious ones.

1. Vitamin A: An overdose can cause nausea, vomiting, headache, dizziness, fatigue, skin rashes, hair loss, liver damage.
2. Vitamin D: An overdose can cause nausea, vomiting, weakness, increased thirst, frequent urination, deposition of calcium in soft tissues, kidney damage.
3. Vitamin E: An overdose can cause increased bleeding.
4. Vitamin C: An overdose can cause diarrhea, nausea, abdominal pain.
5. Iron: An overdose can cause nausea, vomiting, abdominal pain, constipation, liver damage.
6. Calcium: An overdose can cause constipation, nausea, vomiting, and the formation of kidney stones.

B. Allergic reactions: individual intolerance to components.

Some people can allergies to certain components of vitamins and dietary supplements, such as dyes, flavors, fillers or active substances themselves.

1. Symptoms: Allergic reactions can manifest itself in the form of skin rashes, itching, urticaria, Quincke’s edema, difficulty breathing, anaphylactic shock.
2. Stop reception: If the symptoms of allergies appear, immediately stop taking the product and consult a doctor.

C. Interaction with diseases: exacerbation of chronic conditions.

Reception of vitamins and dietary supplements can be contraindicated in some diseases or conditions.

1. Kidney diseases: For diseases of the kidneys, it is necessary to carefully take vitamins and minerals, especially vitamin D, calcium, magnesium, since their excess can aggravate the condition.
2. Liver diseases: For diseases of the liver, it is necessary to carefully take vitamin A, iron, since their overdose can damage the liver.
3. Oncological diseases: In cancer, it is necessary to consult a doctor before taking any vitamins and dietary supplements, as some of them can interact with antitumor therapy.
4. Autoimmune diseases: In autoimmune diseases, it is necessary to carefully take immunostimulants, such as echinacea, ginseng, as they can aggravate the course of the disease.
5. Thyroid diseases: For diseases of the thyroid gland, it is necessary to carefully take iodine, since its excess can cause hyperthyroidism.

D. Contraindications: who should avoid taking certain additives.

Certain groups of people should avoid taking certain vitamins and dietary supplements.

1. Pregnant women: Pregnant women should avoid taking high doses of vitamin A, as this can cause malformations of the fetus.
2. Mother Mother: Nursing mothers should avoid taking vitamins and dietary supplements, which can be transmitted with breast milk and have a negative effect on the baby.
3. Children: Children should not give vitamins and dietary supplements without consulting a doctor.
4. People with allergies: People with allergies to certain products or substances should avoid taking vitamins and dietary supplements containing these substances.
5. People taking medications: People taking medications should consult a doctor before taking any vitamins and dietary supplements in order to exclude possible interactions.

VI. Alternative sources of vitamins and minerals: proper nutrition as a basis for health.

Vitamins and dietary supplements should not replace full and balanced diet. Proper nutrition is the basis of health and provides the body with all the necessary vitamins and minerals.

A. Balanced nutrition: a variety of products and adequate consumption.

A balanced diet involves the use of various products from all main groups:

1. Vegetables and fruits: At least 5 servings per day.
2. Grain products: Whole grain products (bread, pasta, cereals) are preferable to refined.
3. Protein products: Meat, poultry, fish, eggs, legumes, nuts, seeds.
4. Dairy products: Milk, yogurt, cheese (if there are no contraindications).
5. Fat: Vegetable oils, nuts, seeds, avocados.

B. Products rich in vitamins and minerals: a list of useful sources.

The use of certain products rich in vitamins and minerals will help provide the body with all the necessary nutrients.

1. Vitamin A: The liver, carrots, pumpkin, sweet potatoes, spinach, kale cabbage.
2. Vitamin D: Bold fish (salmon, sardines, tuna), egg yolk, enriched dairy products.
3. Vitamin E: Vegetable oils (sunflower, olive, soybean), nuts, seeds, avocados, spinach.
4. Vitamin C: Citrus fruits, berries (strawberries, blueberries, raspberries), pepper (red, yellow), broccoli, Brussels cabbage.
5. B vitamins B: Meat, poultry, fish, eggs, dairy products, whole grain products, legumes, green leafy vegetables.
6. Iron: Red meat, liver, poultry, legumes, green leafy vegetables, dried fruits.
7. Calcium: Dairy products, green leafy vegetables, tofu, sardines.
8. Magnesium: Green sheet vegetables, nuts, seeds, whole grain products, legumes.
9. Zinc: Meat, seafood, nuts, seeds, legumes.
10. Iodine: Iodized salt, seafood, sea cabbage.

C. Alternative methods of obtaining vitamin D: sunbathing and enriched products.

Vitamin D is produced in the skin under the influence of sunlight. However, in winter or with insufficient stay in the sun, an additional intake of vitamin D or the use of enriched products may be required.

1. Sunny baths: 15-20 minutes of stay in the sun on the day when the skin is open (without sunscreen), it is enough to develop vitamin D.
2. Enriched products: Milk, yogurt, juices, cereals enriched with vitamin D.

VII. Myths and misconceptions about vitamins and dietary supplements: we debunk popular statements.

There are many myths and misconceptions about vitamins and dietary supplements that can mislead and lead to their incorrect use.

A. “Vitamins are a panacea from all diseases”: a refutation.

Vitamins are not a medicine and cannot cure all diseases. They are necessary to maintain the health and normal functioning of the body, but do not replace medical care.

B. “The more, the better”: the danger of an overdose.

An overdose of vitamins and minerals can be dangerous and cause side effects. Follow the recommended dosages.

C. “Natural vitamins are better than synthetic”: not always like that.

Natural and synthetic vitamins have the same chemical structure and have the same effect on the body. The difference may consist of bioavailability and additional components.

D. “Bada is a safe alternative to drugs”: a warning.

Bades are not medicines and do not go through strict clinical trials. Their safety and effectiveness is not always proved.

E. “Multivitamins are all you need”: an individual approach.

Multivitamins can be useful for some people, but are not necessary for everyone. It is necessary to take into account individual needs and health status.

VIII. The role of doctors and specialists in the appointment of vitamins and dietary supplements: the importance of consultation.

A doctor or another qualified specialist can help you determine whether you need vitamins and dietary supplements, which ones and in what dosage.

A. Diagnosis of deficiency: tests and examinations.

The doctor may prescribe blood tests and other examinations to detect a deficiency of vitamins and minerals.

B. Individual recommendations: taking into account the characteristics of the body and health status.

The doctor takes into account your individual characteristics, health status, medications and other factors when prescribing vitamins and dietary supplements.

C. Efficiency Monitoring: results control and dosage adjustment.

The doctor controls the effectiveness of taking vitamins and dietary supplements and adjusts the dosage if necessary.

IX. Recent studies and trends in the field of vitamins and dietary supplements: Be aware of the news.

The science of vitamins and dietary supplements is constantly developing. Follow the latest research and trends in this area to make conscious decisions.

A. New forms of vitamins and minerals: improvement of bioavailability.

New forms of vitamins and minerals with improved bioavailability appear.

B. Personalized food: an individual approach to vitamins and dietary supplements.

Personalized nutrition is developing, which takes into account the genetic characteristics and individual needs of the body when prescribing vitamins and dietary supplements.

C. The influence of the microbioma on the absorption of vitamins and minerals: the role of probiotics and prebiotics.

Studies show that intestinal microbia plays an important role in the assimilation of vitamins and minerals. Probiotics and prebiotics can improve the absorption of nutrients.

X. Practical advice on choosing and receiving vitamins and dietary supplements: summing up.

1. Consult a doctor.
2. Read the labels.
3. Choose trusted manufacturers.
4. Follow the dosage and reception time.
5. Consider compatibility.
6. Follow side effects.
7. Do not replace vitamins with a good nutrition.
8. Be in the know of the latest research.
9. Treat vitamins and dietary supplements consciously.
10. Remember that vitamins and dietary supplements are not a panacea, but only an addition to a healthy lifestyle.