How to take vitamins correctly? When to start taking vitamins, at what time of year?

Is it possible to live without vitamins?

These bioactive substances are absolutely irreplaceable in our diet. They are a key factor in metabolism. Without them, the human body does not grow and develop, and its injured tissues are not renewed.

The daily need for vitamins is small, but a deficiency of vitamins in the body leads to pathological changes:

• weight loss;
• sleep disturbance;
• loss of appetite;
• bad mood;
• chronic fatigue;
• frequent colds;
• weakening of the immune system.

Vitamins support male sexual activity and female libido. They allow you to conceive, bear and feed a healthy child. That is why vitamin complexes are recommended for women during pregnancy and nursing mothers.

In modern cosmetology, there is nowhere without this elixir of life and beauty. Based on it, you can make a miracle cream that helps you quickly get rid of acne. Experts say that vitamins for hair and nails are also necessary.

Pet owners know that their pets also need vitamins. In pet stores you can buy general strengthening vitamin complexes for cats, dogs, rodents, birds and fish.

Functions of vitamins:

• Increases the body's resistance to various diseases and infections: stimulates the production of antibodies, neutralizes toxins, regulates metabolism and tissue nutrition.
• Regulate the normal state of the central nervous system.
• Stimulates hematopoiesis and the stability of blood vessels.
• Help the body resist negative factors that affect the body during increased physical activity, stress, deficient nutrition, etc.
• They inhibit oxidation processes, which cause chronic diseases and early aging.

These are not all the functions that are inherent in vitamins, there are dozens of times more of them, but even based on the above, we can conclude that vitamins are an important aspect of our health, and any prolonged hypovitaminosis can have serious consequences in the future.

Why are vitamins needed?

Vitamins are substances that do not carry energy, like proteins, fats and carbohydrates, but they are vital for a person for the normal functioning of absolutely all systems and organs. Their contribution to our health is simply COLOSSAL.

Functions of vitamins:

• Increases the body's resistance to various diseases and infections: stimulates the production of antibodies, neutralizes toxins, regulates metabolism and tissue nutrition.
• Regulate the normal state of the central nervous system.
• Stimulates hematopoiesis and the stability of blood vessels.
• Help the body resist negative factors that affect the body during increased physical activity, stress, deficient nutrition, etc.
• They inhibit oxidation processes, which cause chronic diseases and early aging.

These are not all the functions that are inherent in vitamins, there are dozens of times more of them, but even based on the above, we can conclude that vitamins are an important aspect of our health, and any prolonged hypovitaminosis can have serious consequences in the future.

What vitamins are there?

As soon as we hear the word “vitamin,” a bottle of pills appears in our mind’s eye. We are also mistakenly ready to apply this term to all food additives and often confuse minerals with vitamins.

There are exactly 13 vitamins that humans really need: all of these are organic substances that we naturally get from food.

4 vitamins are fat-soluble , which means they need fats to be adsorbed (not to be confused with “absorption” - everything is spelled correctly) in the body:

– A (retinol),

– D (colecalciferol),

– E (tocopherol),

– K (phylloquinone).

As we know from the school biology course, another feature of fat-soluble vitamins is that their excess is not so easy to remove; the body cannot easily get rid of them, for example, with urine. An overdose of fat-soluble vitamins can be not only harmful, but even life-threatening.

The remaining 9 vitamins are water soluble:

– C (ascorbic acid)

and eight vitamins combined into group B:

– B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 ​​(pyridoxine), B7 (biotin, sometimes called vitamin H), B9 (folate, or folic acid), B12 (cobalamin) .

Sometimes choline is also cited as the 14th vitamin, but more often we see a list of thirteen items. (Some vitamins can take more than one chemical form, and in such cases, scientists refer to the most common or most appropriate form.)

How to take in tablets

Water-soluble substances, including B vitamins, are quickly eliminated from the body and are suitable for frequent use. They must be regularly replenished along with food and vitamin complexes. Complexes containing B vitamins are recommended to be taken in the morning, immediately after waking up, following the instructions of the manufacturer and the attending physician. If well tolerated, it is possible to use the drugs on an empty stomach. When used together with sorbents, an interval of at least 2-4 hours must be maintained.

Vitamin A

Vitamin A helps maintain vision, the functioning of internal organs and the reproductive system. There is no evidence that it is better to take vitamin A in the morning or evening, so take your dose of vitamin A when it is most convenient for you .

A type of vitamin A is found in most dietary supplements in the form of beta-carotene. Vitamin A and beta carotene are fat soluble, so you need to take them with a source of fat. In most cases, this means taking vitamin A with food, and in fact, many manufacturers of vitamin A supplements recommend taking them with food .

What vitamins do foods contain?

It is best for both adults and children to take vitamins in a balanced form: both with food and in medicinal form. The necessary vitamins can be obtained from the following foods:

• A – carrots, pumpkin, sea buckthorn, bell pepper, cheese, butter, eggs;
• group B – bread (primarily rye), legumes, cereals, green peas, tomatoes, potatoes, meat, liver;
• C – citrus fruits, apples, gooseberries, cabbage, bell peppers, strawberries;
• D – cod liver, fish, fish oil; but the main source of the vitamin is sun rays;
• E – vegetable oil, peas, sea buckthorn, legumes, cereals, nuts;
• K – vegetables, greens, spinach, cabbage, zucchini.

The human body itself tells whether its resource has been exhausted and whether it is necessary to take vitamins. It is not without reason that, as was already said at the beginning, it is in the spring that one begins to crave fresh fruits and vegetables.

And if it is not possible to obtain such necessary organic substances from food, then, of course, you should resort to taking “substances of life” in medicinal form. And then your health will be at its best all year round.

Vitamin B complex

There are 8 types of vitamin B in total, each of which solves its own problems in the body. WHO recommends taking vitamin B complex to get the cumulative effect.

In summer, vitamins of this group are easy to obtain from food; they are included in almost all vegetables and fruits. So if you eat a lot of salads, you can postpone taking this complex until the fall. Most often, a problem with vitamin B occurs against the background of regular alcohol intake, which affects the absorption of the complex by the body, as well as against a background of stress or chronic fatigue. If this is your case, then pay attention to the need to take it (most likely, this is what your doctor will prescribe for you).

Why you need to take vitamins

It is believed that the most beneficial substances are found in vegetables and fruits. Many people believe that their daily food intake is enough to supply vitamins. But modern research shows that even fresh and green foods do not always provide the right amount of vital elixirs.

Vegetables grown in a greenhouse lose some of their properties. They also decrease with long-term transportation and storage in warehouses. Often the properties of vitamins are destroyed by heat treatment, sunlight and air. This leads to their oxidation and destruction. Canned foods also change their properties. Storing them for a long time in the freezer also leads to the volatilization of vitamins.

Therefore, it turns out that vitamins from food are not enough to fully vitaminize the body. And in the modern world, people have to turn to synthetic vitamin complexes.

Vitamin C

Vitamin C helps the immune system function more effectively and also plays an important role in helping protect cells from free radical damage. It is a water-soluble substance, so you do not need to take it with food. However, some people believe that vitamin C, especially in large doses, can upset their stomach acidity and possibly even cause diarrhea. Taking this vitamin with food may reduce side effects if you experience them.

In some studies, several people reported that higher doses of vitamin C interfered with their sleep. But these studies haven't provided any real medical evidence for you to worry about it. However, other studies have shown that taking vitamin C before 15:00 the same day allows the body to better absorb this substance. Therefore, taking a vitamin C supplement in the morning will reduce your dose to the recommended daily value, which is 75 mg for adult women and 90 mg for adult men.

Vitamin C may help your body absorb iron better, so if your doctor has recommended that you take an iron supplement, you may want to take vitamin C at the same time you take an iron supplement.

Another known fact is that vitamin C increases the absorption of the substance EGCG (epigallocatechin gallate) from green tea if they are taken together. Therefore, if you want to increase the benefits of green tea, especially for preventing and fighting cancer, then it would be beneficial to drink green tea immediately after taking vitamin C.

Vitamin C

Vitamin C strengthens the immune system and also plays an important role in protecting cells from the dangerous effects of free radicals. This is a water-soluble vitamin, so it can be taken at any convenient time. However, there are some reports that vitamin C, especially in large quantities, can cause intestinal upset and even diarrhea. Taking this supplement with meals, or choosing a vitamin C that contains a buffering agent, should help resolve the gut problem, if any.

According to some, large doses of vitamin C interfere with normal sleep. There is no real medical evidence for this. However, if this concerns you, reschedule your vitamin C intake to the morning and reduce your dosage to the recommended daily allowance, which is 75 milligrams for adult women and 90 milligrams for men.

Vitamin C helps the body better absorb iron. If your doctor has prescribed you to take iron supplements, you should combine them with vitamin C.

Vitamin D

Vitamin D , called the “sunshine vitamin,” plays many roles in your body. It helps keep your immune system in good shape, it works with calcium to build your bones, and your nerves use it to carry information. Your body produces vitamin D when your skin is exposed to sunlight. But because sun exposure can increase your risk of skin cancer, you may want to supplement your diet with vitamin D if your body's levels are low.

It is a fat-soluble vitamin, so it is best taken with food that contains some fat . However, such food may be breakfast, lunch, or dinner, since there is no evidence that vitamin D absorption is better or worse at any particular time of the day.

Some people report that vitamin D may interfere with their sleep, especially if they take the vitamin late at night. Vitamin D is known to reduce the production of the hormone melatonin, which promotes sleep. However, there have not been any studies on taking vitamin D in the afternoon or evening and its effect on sleep.

At least two studies have looked at whether taking large doses of vitamin D can disrupt sleep and sleep, regardless of when the doses were taken. One study found that women with multiple sclerosis who took increased amounts of vitamin D3—4,370 IU, more than 7 times the recommended daily dose—showed lower levels of melatonin in their blood. Women taking 800 IU per day did not show this effect, and the study did not assess their sleep quality, so it is difficult to draw full conclusions today.

Changes in the body's production of melatonin during aging.

Another study found that older women who were trying to lose weight and who took 2,000 IU of vitamin D3 per day because they were found to be deficient in the vitamin showed poorer sleep quality. The findings of this study suggested that similar levels of vitamin D3 supplementation (2,000 IU or more) may lead to poorer sleep quality in postmenopausal women with vitamin D deficiency.

Based on this data, it's difficult to say whether you'd be better off taking vitamin D3 in the morning or later in the day, although some people report that taking it in the morning works better for them . However, there were no complaints about falling asleep if very large doses of vitamin D3 were taken.

What vitamins to take

Nowadays, various companies produce many vitamin-mineral complexes, and they are all completely different in composition and quality. In my article What vitamins should women take during active fitness? I gave an example of some good companies of vitamins for women, so I won’t repeat myself, but I think it’s definitely worth mentioning those vitamins that are powerful antioxidants.

The presence of the following vitamins must be required in the vitamin and mineral complex you choose.

Redox vitamins

Vitamin E is a fat-soluble antioxidant that normalizes the muscular system, protects against oxidation, the effects of toxins and carcinogens on cells, improves blood supply to the heart muscle and general blood supply to the body, and supports the reproductive function of both women and men.

Vitamin C is a water-soluble antioxidant. Vitamin C reduces the risk of developing cancer of the breast, lungs and gastrointestinal tract, protects against heart disease, supports the immune and nervous system, and promotes the absorption of iron and calcium.

Vitamin A is a fat-soluble hormone vitamin. Supports visual acuity, immune system and resistance to various infections, is responsible for bone growth and normal skin condition .

B vitamins are necessary for the normal functioning of the nervous and digestive systems, the metabolism of proteins, fats and carbohydrates, strengthen the immune system and help fight stress. With increased physical activity, the daily dose should increase by 1.5-2 times.

Vitamin D is a fat-soluble hormone vitamin. Very important for bone formation, as well as for removing lead from the body. Helps maintain a healthy immune system.

So, we have found out what vitamins we need first, but this knowledge is not enough to become the owners of good health and freedom from all chronic diseases. Vitamins have such a unique feature - they are very finicky. Not all vitamins are compatible with each other; some destroy some and enhance the effect of others.

Compatibility of some vitamins with each other:

• Vitamin B1 does not combine with vitamins B2 and B3;
• Vitamin A does not combine with vitamin D;
• Vitamin A should be taken together with vitamin E;
• Vitamin B 12 should be taken together with vitamin B9 (folic acid);
• Calcium should be taken along with vitamin D.

 INTERESTING:

Vitamin D helps in the absorption of calcium in the body, which is why completely low-fat cottage cheese should not be eaten constantly, as you can get osteoporosis and calcium deficiency over time. The thing is that 0% fat cottage cheese contains a negligible amount of vitamin D, since this vitamin is FAT-SOLUBLE, and there is NO fat in low-fat cottage cheese! This fact makes it impossible for the body to absorb calcium from low-fat cottage cheese. It turns out that you eat cottage cheese as a source of calcium, and as a result you can also develop early osteoporosis. Therefore, choose cottage cheese with a low fat content (2-5%), but not completely fat-free.

Vitamin E

Vitamin E is a general name for a whole group of substances (at least 8 of them) distinguished by biological activity, the most active of which is alpha-tocopherol (from the Greek tokos - “offspring” and pherein - “to bring”).

Currently, it is still shrouded in mystery and the role that vitamin E plays in our body is not fully known . We know that vitamin E is an essential fat-soluble antioxidant that protects cells from oxidative damage. Together with water-soluble antioxidants such as vitamin C, vitamin E forms a kind of antioxidant network.

In addition, due to its strong antioxidant properties, vitamin E is often added to food and animal feed as it helps increase shelf life. Alpha tocopherol is the most bioavailable and biologically active form.

Like other forms of vitamin E, in its pure form it has a pale yellow color and is quite viscous. When exposed to light, when heated and in an alkaline environment, it darkens, which is comparable to the same oxidative reaction that leads to the darkening of fruit cuts. Alpha tocopherol becomes less stable at low temperatures.

In addition to wheat germ oil, other vegetable oils, such as corn, soybean, palm, sunflower and saffron, as well as nuts and seeds, are also the Despite the fact that this vitamin is fat-soluble, its overdose with food is extremely rare.

In addition, due to the prevalence of vitamin E, its deficiency is also a phenomenon that is almost impossible.

Multivitamins morning and evening

You need to take these medications at different times of the day. Typically, manufacturers write on the packages that they should be taken in the morning and evening, and many indicate that it is necessary to take vitamins three times a day.

Some of the elements that are part of such complexes are poorly absorbed in the evenings, so many people take vitamins on an empty stomach.

The intake schedule is determined by the composition. In particular, multivitamin complexes are taken with food. This allows you to speed up their absorption in the small intestine. That's why doctors advise taking multivitamins in the morning or at lunch, since the drugs remain in the gastrointestinal tract for a long time. If you drink it in the evening, the desired effect will not be achieved.

Vitamin K

Vitamin K gets its name from the word “coagulation” (clotting), and it is quite justified, since it emphasizes its important role in the blood clotting process.

Doctors sometimes recommend taking it to counteract the effects of medications that thin your blood—which means you shouldn't use it if you have thick blood and are trying to thin it with anticoagulants.

Vitamin K also helps build strong bones.

It is naturally found in green leafy vegetables, such as kale, spinach, turnip and beet tops, parsley, as well as broccoli, cauliflower, cabbage and Brussels sprouts. Vitamin K is also present in small quantities in fish, liver, meat and eggs, and in addition, bacteria in the gastrointestinal tract are also able to produce it themselves (albeit a little at a time).

Quite heat stable, vitamin K is fat soluble and acute deficiency is very rare. Often it is not even included in multivitamin complexes.

When to take vitamins

Before you start taking vitamins by the handful, you need to know at what meal and with what foods it is best to do this. Few people know that taking vitamin-mineral complexes along with fiber nullifies all your hard work and efforts to become healthier. The fact is that fiber acts as a real purifier and absorbent in our body. Getting inside, it transits through our entire gastrointestinal tract, cleansing it of excess stale “garbage” and toxins. It is not digested like all other nutrients, but rather binds proteins, fats and carbohydrates, helping the food bolus pass through the gastrointestinal tract more easily, improving its motility. So this binding property plays a key role in taking a complex of vitamins along with fiber.

By eating a portion of fresh vegetables or fruits and taking vitamins at the same time, you, roughly speaking, are “flushing down the toilet” all your vitamins. Fiber, which is found most often in vegetables and fruits, prevents vitamins from being absorbed into the blood and entering the cells, but directly removes them from the body. What to do?

It is best to take vitamins in those meals when you have a protein component (cottage cheese, cheese, eggs, meat, fish). One of the main functions of proteins is transport, since albumins (protein substances) found in the blood play the role of “parasites” that deliver all the nutrients and beneficial substances to the tissues and cells of the body. It is for this reason that vitamins drunk at a meal where proteins were present are 100% likely to be delivered to their destination. Even if you eat a small portion of vegetables or fruits (fiber) with protein, albumin will still deliver your vitamins to the cells.

So, remember: IT’S BEST TO TAKE VITAMINS WITH PROTEINS.

Kholin

Experts are still debating whether choline, found in eggs, beef liver, wheat germ and cruciferous vegetables, can be considered the 14th vitamin (if so, then it is usually classified as a member of the B vitamin family).

Here's what Gerald Combs, author of the textbook "Vitamins" says about this:

“It is clear that there are cases where animals that can produce choline also benefit from choline supplementation. For that matter, so do some people, namely those who consume little protein, and therefore methionine, the primary source of mobile methyl groups necessary for the production of choline. I also believe that choline supplementation would be beneficial for people who are not getting enough essential nutrients due to an unbalanced diet due to illness, loss of appetite, old age, poverty, etc.

As a rule, these groups are not taken into account when compiling recommended intakes, which are calculated for the average person (which is why the intake intake for choline is not given). However, choline is the only nutrient whose deficiency greatly increases the risk of developing cancer. Therefore, from my point of view, it would be very short-sighted for us to discount him.”

Monopreparations: features

Some vitamins, for example, A, K, E, are fat-soluble, so they must enter the body along with fats. Similar substances are taken with salads, which are seasoned with olive oil, as well as with dairy products (kefir, fermented baked milk, full-fat milk).

Water-soluble vitamins are taken only with water. Take only before or after meals, and not while eating. The attending physicians advise drinking such monovitamins 40 minutes after meals or 2-3 hours before the next meal. Thanks to this, vitamins will not mix with food and do not enter the gastrointestinal tract.

How to take vitamins

To accurately answer this question, you need to know what kind of lifestyle you lead and what diet you follow. If we talk about the usual pace of life (work-home-family and fitness 2-3 times a week) and clean eating without a calorie surplus. By “clean” I mean a diet that does not include eating fast food, carbonated and alcoholic drinks, fatty and sweet foods every day (with the exception of once a week as a cheat meal). So, if we talk about this lifestyle, then you definitely cannot do without taking vitamin-mineral complexes, and on an ongoing basis . You are probably wondering now: why is this??? Indeed, on the contrary, proper nutrition should supply us with all the necessary vitamins, minerals and other useful elements. But not everything is so simple and unambiguous.

 When we reduce the caloric content of our diet through lower-calorie and healthy foods, we AUTOMATICALLY reduce the intake of vital components into our body - bioflavonoids, vitamins, phytosterols, amino acids and other useful substances . Yes, the quality of the food itself becomes a thousand times better than it was BEFORE the decision to switch to proper nutrition, but the chemical and biological composition of today's products, the same vegetables and fruits, is so poor that they need to be eaten at least 5 times more than before a couple of decades ago in order to gain their daily requirement of vitamins and minerals.

Of course, you can minimize this nuisance by buying a house somewhere in the mountains in an ecologically clean area and growing your own vegetables and fruits, but I think that for many this step is something out of science fiction. Therefore, let's return to our reality - life in a metropolis.

Scientists have found that a sufficient amount of minor components is present in a food volume containing 5-6 thousand calories !!! Such calorage is not suitable for every professional athlete, not to mention ordinary people like you and me. Therefore, in order to be healthy, not to suffer from hair loss, aching nails, dry skin and even hormonal imbalances (especially for women), then with the transition to proper nutrition and exercise, I advise you to start taking AT LEAST two mandatory supplements - Omega -3 PUFAs and vitamin-mineral complex . These two supplements need to be taken CONSTANTLY , no need to take breaks!

Our body needs building and plastic material for the formation of new and regeneration of old cells 24 hours a day, 7 days a week and 365 days a year. In order for the body to work like a clock, and for us to feel healthy and full of energy, the supply of nutrients must be continuous EVERY DAY! No need to take any breaks! You eat, drink, sleep every day, not 30 days every six months. Likewise, your body needs nutritious nutrition every day, regardless of your training or rest days. Yes, there are specific supplements that an ordinary person who leads a normal lifestyle without heavy physical or mental stress should not drink all the time, but the OMEGA-3 + VITAMIN COMPLEX should be in the diet of any person - no matter whether he is involved in fitness or not - ALWAYS !

How often to take

During the winter period, vitamins that were stored throughout the fall in summer and autumn vegetables also lose their reserves many times over. And if we take into account that we store many vegetables incorrectly, then we can say that there are almost none of them in autumn-summer vegetables and fruits.

This is especially true for vitamin C or ascorbic acid. In addition, ascorbic acid is quickly destroyed during cooking - after 20 minutes. There are statistics that more than 60% of the population of our country chronically do not receive enough vitamin C from food. Some can supplement it by taking rosehip infusion.

Therefore, we are forced to take synthetic analogues of natural mono- and multivitamins, sometimes forgetting that in case of their excess or incorrect dosage, a disorder such as hypervitaminosis may develop.

This excess is much more dangerous than shortage. Many people take nutritional supplements on their own, and this is wrong. How often you need to take vitamins should be decided solely by your doctor. The doctor takes into account many factors when prescribing vitamin complexes and will be able to select the necessary regularity of intake, for example, no more than 1-2 times a year, and the amount of time for taking, for example, one month.

Daily dose of vitamins

The required daily dose of vitamins is individual for each person. After a medical examination, the attending physician determines what organic substances the patient’s body lacks and how to take vitamins correctly. Taking complex multivitamin preparations without consulting a doctor is fraught with the development of hypervitaminosis, allergic reactions (to preservatives and additional components) or general intoxication (poisoning) of the body, negative for the immune system and human health in general.

The whole truth about vitamins: how to understand that it’s time to help your body

In autumn, many of us feel a loss of energy. It becomes difficult to wake up in the morning, and by the end of the working day you still feel tired and exhausted. The main cause of these unpleasant symptoms is hypovitaminosis - a lack of vitamins in the body, which leads to weakened immunity, exacerbation of chronic diseases and viral infections.

However, doctors warn: you should not immediately run to the pharmacy for the first vitamins you come across. You need to take vitamins carefully, following certain rules. Otherwise, instead of improving your well-being, you may end up with new health problems.

How to understand that it's time to start taking vitamins

There are many symptoms of hypovitaminosis. This includes pale skin, prone to dryness and irritation, and dull, split ends, and cracked corners of the lips that neither creams nor hygienic lipsticks can save. Lack of vitamins also leads to bleeding gums, provokes dizziness, tinnitus, red eyes, and leads to insomnia.

A weakened person often suffers from colds and experiences a constant feeling of fatigue and apathy. An acute lack of even one vitamin can lead to the development of serious diseases. For example, an absolute deficiency of vitamin C (vitamin C deficiency) leads to scurvy, a serious disease characterized by bleeding gums, joint and skin problems. Lack of vitamin B1 leads to disorders of the central and peripheral nervous system, disturbances in the functioning of the heart and other internal organs. A lack of vitamin D is dangerous for the development of osteomalacia, or rickets of adults, a disease of bone tissue, during which the skeleton can be deformed and nervous disorders can develop. Vitamin E deficiency is accompanied by disruption of the body's recovery processes.

At risk, doctors include people who lose weight through strict diets, those who like to snack on the run, and those who abuse coffee, soda, and fast food. Vegetarians are also under threat. Their diet is usually low in protein, which is necessary for the absorption of many vitamins.

People suffering from cardiovascular diseases, kidney problems and allergies also experience vitamin deficiencies.

A high risk of developing hypovitaminosis also exists in women who constantly take hormonal contraceptives, as well as in those who abuse alcohol and cigarettes.

How to understand which vitamins you need

It is best to take a blood test for vitamins. To do this, you need to see a therapist and get a referral to a laboratory. The result of the analysis will show the lack of certain vitamins and minerals in your body. The doctor will choose the method of their restoration. He will calculate the required daily intake depending on your gender, age and percentage of vitamin deficiency, and recommend the right combination of diet and pills. He will also determine the duration of the course of treatment.

Taking vitamins without consulting a doctor is fraught with the development of hypervitaminosis (excess of vitamins), allergic reactions (to preservatives and additional components) or general intoxication (poisoning) of the body, negative for the immune system and human health.

How many times a year should you take vitamins?

Multivitamin complexes are recommended to be taken one to three times a year. For the purpose of prevention, these drugs are prescribed in courses of one to two months. If tests show that the body does not have enough microelements, then it is necessary to select a vitamin complex with the appropriate minerals. They should be taken in the same way, in courses of one to two months, from one to three times a year.

During those periods of time when the body “rests” from multivitamins, doctors advise taking ascorbic acid in a dose of 50-75 mg per day.

How to take vitamins correctly

It is best to take vitamins in the morning after meals. Under no circumstances should you eat them on an empty stomach. If the vitamins are in capsules, then you can only take them with water; you cannot take them with milk, soda, juices or coffee. They can interfere with the absorption of nutrients. You should not take vitamins during a course of antibiotic treatment. You should treat them very carefully during treatment with any medications. You should definitely consult a doctor about the compatibility of these drugs.

You need to take vitamins in strict accordance with the instructions. They should be taken with particular caution by people with food allergies. If the package does not say “chewable,” then the tablet or capsule should be swallowed whole, without biting or chewing. Otherwise, some of the vitamins may be destroyed in the mouth and stomach.

Water-soluble vitamins do not accumulate in the body and must be taken with food. These include - H, C, B vitamins (B5, B2, B1, B12, B6) Fat-soluble vitamins (A, D, K, F and E) tend to accumulate in the body, therefore, you need to more carefully monitor their dosage .

Which vitamins are incompatible with each other?

Some vitamins are incompatible with each other. For example, B1 comes into conflict with B6, B12. You should not take it at the same time as calcium or magnesium: they contribute to its poor solubility in water. All these substances must be used separately or alternately.

Vitamins B2 and B5 in combination with iron and copper do not have a very good effect on the body. Vitamin B9 (folic acid) should not be taken with zinc. Vitamin B12 loses its abilities when combined with vitamins A, B, C, E, as well as iron and manganese. Vitamin C (ascorbic acid) is incompatible with vitamins B1, B12 and copper. As the amount of ascorbic acid increases, copper begins to disappear.

Vitamin E loses activity when interacting with vitamin D, magnesium, zinc and copper. And vitamin K does not combine with vitamins A and E, which prevent its penetration into cells.

What vitamins to take in the fall

The main vitamins of spring are: vitamin C, B6, vitamins A and E. Vitamin complexes containing zinc, selenium and additional components such as ginseng, lemongrass and echinacea are also effective.

Vitamin B6 is very important during the off-season. It is responsible for the functioning of both the cardiovascular and nervous systems of the body. The best assistant in the formation of immunity. Vitamin C – ascorbic acid. You can’t do without this vitamin in the fall. It improves the general condition of the body, plays an important role in metabolism, and improves immunity. Vitamin E – removes toxins from the body. Is indispensable in the autumn. Vitamin A is needed to maintain good condition of teeth, nails and hair. In addition, it strengthens the immune system, protects against various colds, respiratory tract infections, flu, plays an important role in normalizing metabolism and slows down the aging process.

...Of course, you need to help your body. And the modern selection of vitamins is simply huge. All you have to do is choose the ones that suit you best.

"New Business"

Who should take which vitamins?

For men, women, adolescents, children and the elderly, the norms of physiological needs for nutrients are set out in the “Methodological Recommendations” dated December 18, 2015.

Which vitamins are best to drink and how much can be found in the summary tables presented (No. 1-4).

In children, especially small ones, a lack of organic substances from food contributes to slower growth and mental development. Impaired metabolism reduces the body’s level of self-defense (immunity); accordingly, the child begins to get sick more often and does not tolerate mandatory vaccinations well.

Table 1.

Table 2.

Organic matter deficiency develops gradually. Often, hypovitaminosis goes unnoticed. The following symptoms may indicate its development:

• increasing fatigue;
• sleep disorders;
• decreased attention;
• decreased appetite;
• exacerbation of chronic diseases;
• weakening of the heart muscle, etc.

Table 3 shows which vitamins adults need to take.

Table 3.

For pregnant

Pregnant women must take vitamin complexes only in the following cases:

1. if the pregnant woman is over 30 years old;

1. if her diet is inadequate;

1. if the previous pregnancy ended in abortion, miscarriage or the birth of a child with developmental disabilities;

1. if a woman has a history of diagnoses related to vitamin deficiency (iron deficiency anemia, etc.).

The obstetrician prescribes organic compounds to a woman in accordance with the current trimester of her pregnancy and monitors the level of vitamins by assessing test results.

Table 4.

Taking vitamins during pregnancy

There is an opinion that by eating well and not increasing physical activity, a healthy pregnant woman can easily do without additional chemotherapy (provided that there are no indications for prescribing certain complexes). During pregnancy, folic acid is prescribed - it is needed for the proper development of the fetus, vitamin B15 - it improves the supply of oxygen to the fetus, vitamin B5 - thanks to it, the child may not encounter allergies.

And yet, there are times when women during pregnancy cannot do without additional vitamin supplementation:

1. if the pregnant woman is over 30 years old;

1. if her diet is inadequate;

1. if the previous pregnancy ended in abortion, miscarriage or the birth of a child with developmental disabilities;
2. if a woman has a history of diagnoses related to vitamin deficiency (iron deficiency anemia, etc.).

The obstetrician prescribes organic compounds to a woman in accordance with the current trimester of her pregnancy and monitors the level of vitamins by assessing test results.

And in conclusion. Remember that everything should be in moderation. This also applies to taking vitamins. Uncontrolled intake of vitamin complexes can lead to hypervitaminosis, which manifests itself as headaches, cramps, nausea, vomiting, and abdominal pain.

How to combine vitamins and minerals correctly

Minerals, just like vitamins, are needed by the body. Some of them work well with vitamins, while others can create problems if combined incorrectly. Sometimes the minerals the body needs do not combine well with each other. For example, iron and calcium are incompatible. It is better to take them at different times: iron before noon, calcium, like magnesium, at night.

In a multivitamin complex, all substances are usually balanced, and the dosages are selected to ensure maximum absorption. However, it is worth remembering a few simple compatibility rules.

1. Vitamin A interacts well with iron and zinc, vitamins C and E. 2. Vitamin B2 combines with zinc and vitamins B3, B6, B9, K. 3. B3 can be taken with copper and iron, with vitamins B2, B6 and H 4. Vitamin B5 is “friends” with B1, B2, B4, B9, B12 and C. 5. Vitamin B12 is combined with calcium, B5, B9. 6. Calciferol, or vitamin D, is compatible with phosphorus and calcium. 7. Tocopherol, or vitamin E, interacts well with vitamin C and selenium.

It is extremely undesirable to combine B1 with calcium and magnesium, as well as with B2, B3, B6 and B12. Vitamin B6 inhibits the activation of B1, and B12 destroys B1. Iron and copper slow down the absorption of B2. Copper reduces the activity of B5.

Not all vitamins and minerals combine well with each other, but multivitamin complexes take this into account - all substances are selected so as not to interfere with each other. In this sense, complexes are convenient, consisting of different tablets that must be taken at different times of the day during the day. Expert adviceWhat you need to know about the composition of vitamins with the omega-3 complex

How to take vitamins: basic rules

Any medications, even those prescribed by a doctor, must be taken, taking into account the following:

1. Both hot and cold vitamin drinks are beneficial when consumed in moderation. On average, a preventive course of pharmaceutical drugs should not exceed 2 weeks, after which a 2-month break should be taken.
2. Some vitamins are incompatible with each other. For example, B1 comes into conflict with B6, B12. You should not take it at the same time as calcium or magnesium: they contribute to its poor solubility in water. All these substances should be used separately or alternately.
3. It should be taken into account that some multivitamins may contain allergenic components. In this case, they will do more harm than good.
4. People who inject their own vitamins need to ensure sterile conditions. They will be provided with alcohol, sterile cotton wool or special alcohol wipes.
5. Some vitamin preparations, such as choline chloride, are administered only intravenously. Otherwise, they cause nausea, palpitations, vomiting and can lead to collapse.
6. Painful vitamin B injections often cannot be replaced with pills or foods. But it is possible to reduce the patient’s suffering. You need to put him on the couch to relax his buttocks and slowly inject the drug.
7. When used together with antibiotics, vitamins enhance their therapeutic effect and weaken, or even completely eliminate, side effects.

When the choice and intake of vitamin preparations is uncontrolled, the risk of hypervitaminosis is high. If you want to supplement yourself with vitamins, trust a specialist and follow his instructions.

When to take vitamins: morning or evening

It is better to take vitamins in the first half of the day, and minerals in the second. In the first half of the day, iron, vitamins C, E, group B are perfectly absorbed. But it is better to drink fish oil, vitamins D and K from 18:00 to 21:00, calcium and magnesium - from 21:00 to midnight. This will be beneficial to your body and improve the quality of your sleep.

Vitamin classifier

Currently, the classifier of vitamins includes thirteen types:

• A (retinol code);
• B1 (thiamine code);
• B2 (riboflavin code);
• B3(PP) (nicotinamide code);
• B5 (pantothenic acid code);
• B6 (pyridoxine code);
• B7 (biotin code);
• B9 (folic acid code);
• B12 (cyanocobalamin code);
• C (ascorbic acid code);
• D (code for ergocalciferol and its compounds);
• E (code of tocopherols in subgroups);
• K (phylloquinone code).

Why do you need to take breaks?

The body is not a storage room; you cannot store anything in it for future use. Everything that is not absorbed is excreted by the liver and kidneys. If there are not enough vitamins, this is bad. But an excess leads to poisoning of the body, can cause an allergic reaction, cause problems with the kidneys, liver, and negatively affect the functioning of other internal organs.

An excess of vitamins can create an imbalance and cause an acute shortage of other useful substances. The most dangerous thing is to overdo it with fat-soluble vitamins - A, D, E and K. They are retained in the liver and fatty tissues.

Excess water-soluble is also bad. For example, too large a dose of vitamin C and B2 impairs the absorption of nutrients.

You need to take monovitamins as seriously as taking medications, strictly according to the instructions and in a certain dosage prescribed by your doctor. In addition, you need to take breaks.

An excess of vitamins is just as dangerous as a deficiency. Vitamins must be taken in courses and strictly in the dosage prescribed by the doctor. An excess of vitamins can also lead to health problems.

Complexes and individual vitamins

Why do athletes take special complexes? These are the best helpers to achieve the desired results. When an athlete reaches a training plateau, the stagnation is often caused by a lack of vitamins and minerals. The problem is solved by supplying the body with the necessary active elements.

Animal-Pak from Universal Nutrition is recognized by athletes as “the best training partner” (the only negative is the large number of capsules to take). Professional athletes and simply women who care about their health choose Opti-Women from Optimum Nutrition.

If your goal is to improve training results, taking the complex will help you! But perhaps you are lacking certain vitamins. In this situation, it is recommended to consume foods that supply the body only with the necessary substances. For example, the lack of vitamin B12 is solved by the product Mega B-12 Dots from Twinlab, and the entire B complex (so necessary for athletes for protein synthesis, etc.) is contained in Vitamin B Complex from Ultimate Nutrition and B-Attack Complex from Maxler. Getting it right starts with choosing the right product.

Signs of vitamin deficiency

Sometimes it can be difficult to detect nutritional deficiencies. Because of this, problems may arise such as difficulties with the gastrointestinal tract, nervous and vascular systems, and a general deterioration in appearance.

If you notice a lack of them in your body, then it is best to consult a doctor who can prescribe exactly what you need.

The main signs of vitamin deficiency are the following factors:

• Hair breaks and falls out;
• Rashes, redness and peeling appear on the skin;
• Gums bleed;
• You feel a loss of strength and general weakness of the body.

To the question - which vitamins are best to take, only a doctor will specifically answer, but there is a list of the most useful and necessary substances that almost everyone needs.

How to take vitamins correctly?

Before consuming useful substances, you need to know the rules that will tell you how to drink vitamins correctly.

Uncontrolled use can lead to negative consequences and have a detrimental effect on health.

Since many vitamins are based on apple cider vinegar, they must be taken after meals, especially if you have stomach or intestinal problems.

They should be washed down with water only, excluding tea, coffee, milk or juices.

You should not take vitamins while taking antibiotics.

It is best to take it in the morning, immediately after breakfast.

Take your vitamins at the same time every day.

Before use, carefully read the instructions for the purchased drug.

What vitamins are best for men?

A man’s physical health can change depending on his experiences, mood, and emotional state. Every day a man experiences psychological stress, and over time, high emotional stress has a negative impact on his well-being. In addition, men are much more likely to suffer from diseases of the cardiovascular system, unlike women.

Vitamins for men will help increase performance, activity, maintain vitality and reduce the risk of heart and vascular diseases.

Men's vitamin complexes include:

• L-taurine, essential for energy;
• L-carnitine, which increases the body's endurance and improves concentration and memory;
• vitamins A, E, C, necessary to maintain immunity;
• B vitamins: B1, B2, B3 (PP), B5 (pantheonic acid), B6, B9 (folic acid), B12, which help cope with stress and are necessary for hematopoiesis;
• copper, which increases the body's resistance to infections;
• zinc, which normalizes the production of male hormones;
• selenium and iodine, necessary for normal functioning of the thyroid gland.

What vitamins should I take after 45?

After 45 years, it is important for every person to take care of their health and lead an active lifestyle. It has been established that people of different ages have different needs for microelements and nutrients.

The use of a vitamin complex intended for people over 45 years of age helps to compensate for the deficiency of precisely those substances that slow down the aging of the body and play an important role in adulthood.

The vitamin complex after 45 years includes:

• vitamins A, C, E, D3, which have an antioxidant effect, prevent the development of osteoporosis and slow down the aging process of the body;
• manganese, necessary for energy production and normal metabolism;
• copper, involved in the synthesis of collagen and elastin;
• calcium, necessary for strong teeth and bones;
• iodine is the main element of thyroid hormones;
• iron, necessary to maintain normal hemoglobin levels;
• selenium, which stimulates the immune system and has antiviral and anti-inflammatory effects;
• magnesium, which helps reduce the excitability of the nervous system and helps resist stress;
• chondroitin, which normalizes metabolism in cartilage tissues;
• B vitamins: B1, B2, B3 (PP), B5 (pantheonic acid), B6, B9 (folic acid), B12, necessary for the normal functioning of the central nervous system;
• zinc, which helps prevent atherosclerosis.

Dietary supplement IT IS NOT A MEDICINE. BEFORE USE, IT IS RECOMMENDED TO CONSULT WITH A SPECIALIST.

B vitamins

B vitamins, including thiamine, folic acid and riboflavin, can help your body function at its best and stay healthy for a long time. When levels of some B vitamins are too low, you may feel more tired than before. Confusion and anemia may also be diagnosed in cases of severe deficiency of these vitamins.

Most people take B vitamins either as part of a multivitamin or as a specific B vitamin capsule. Although these vitamins are water soluble, they are best for your digestion when taken with food, and the easiest way to remember to take them is if you add these vitamins to your breakfast.

There is some evidence that certain B vitamins may interfere with proper sleep. For example:

• Vitamin B6 , or pyridoxine, can induce vivid dreams and may improve your ability to remember dreams. A small study gave college students very high doses of vitamin B6 for 5 days and found that their dreams became more vivid, colorful, and bizarre than usual. Therefore, if you want to avoid this problem, then take vitamin B6 in the morning .

• Vitamin B12 helps the body produce energy, and some people in various studies have reported that taking this vitamin in the evening made them too energetic, making it difficult to fall asleep easily. Therefore, you may decide to take vitamin B12 in the morning . Vitamin B12 deficiency has been linked in some studies to poor sleep in people with various medical conditions. This problem may occur because vitamin B12 is essential for your body to produce the hormone melatonin, which helps you sleep.

There are also some medical conditions where large doses of vitamin B12 are prescribed, which can lead to decreased sleep time. But there is no clear medical evidence that taking vitamin B12 earlier or later in the day can disrupt falling asleep and staying asleep. If you take vitamin B12 along with other B vitamins in the morning, you should be fine.

• Conversely, it's possible that niacin , also known as vitamin B3 , will help you sleep . Anecdotal evidence suggests that taking a large dose of this vitamin helps some people fall asleep more easily. However, you should not drink alcohol while taking niacin because alcohol may increase the effects of niacin. Since many people are more likely to have an alcoholic drink in the evening than in the morning, this can make it difficult to properly supplement with this vitamin.

Based on all this information, you may get more benefits if you take your B vitamins in the morning. But if these vitamins do not affect falling asleep and your sleep, then they can be taken in the evening.

Table with recommended times for taking certain vitamins and minerals.