Taking vitamins today is widely discussed on television, on the Internet, and in the media. For a healthy lifestyle, many contemporaries use various diets that require additional intake of the artificial elixir of life. After all, the body often needs a subsidy of necessary substances that cannot be obtained by limiting oneself in taking certain products. The question arises: how often can you take vitamins? Doctors say that uncontrolled, widespread intake of vitamins is strictly contraindicated!
Although various fortified preparations are well advertised, sold without a prescription and, at first glance, do not cause harm, they should be treated with caution. It is better if a specialist prescribes medications for you. Now we’ll tell you in more detail about how often you can take vitamins, what their benefits and harms are, and what are the rules for their use.
Introduction to vitamins
Vitamins are substances essential for the body. They are included in all biological processes: growth, development of the body, renewal of injured tissues. Sleep, appetite, weight, mood, immune system, and endurance depend on them. They affect libido and sexual activity, conception and bearing healthy offspring.
Vitamins are also called the elixir of life. The beauty of the skin, healthy nails and gorgeous hair depend on them, which is especially important for women. Experts count 13 vitamins. Here they are: A, B1, B2, B5, B6, B9, B12, C, D, E, F, K, PP. In addition to them, there are also vitamin-like substances. Some vitamins are soluble in water, while others are soluble in fat. Based on this property, they are divided into two groups. Soluble substances in water are not as dangerous as the latter. Uncontrolled use of fat-soluble vitamins can have serious consequences. Vitamins of the first group do not accumulate in the body; they are regularly supplied with food, but fat-soluble substances are stored for future use.
Benefits of vitamins for humans2
What vitamins are good for the body? First of all, these are natural, not synthetic vitamins. The benefits are as follows:
- preventing the occurrence of certain diseases;
- lowering cholesterol levels;
- prevention of skin diseases;
- stabilization and improvement of the functioning of some organs.
Vitamins are consumed in different forms - through foods, in tablets, dietary supplements. If the usual daily diet does not include a large amount of natural products, in order to avoid a deficiency of vitamins important for humans, they should be taken additionally, in tablets.
There are also multivitamins - supplements that help improve the balance of vitamins in the body.
Each individual type of vitamin has a specific effect on the body:
Retinol – Vitamin A – is very important for the skin and eyes. Promotes wound healing, eliminates some infections, improves hair condition.
Thiamine – Vitamin B – prevents serious heart disease and the development of vitamin deficiency. Promotes brain development, improves blood circulation. This vitamin is especially important for older people.
Riboflavin – Vitamin B2 – helps increase the metabolic activity of the human body, prevents the development of cataracts.
Vitamin D – treats diabetes, rickets, arthritis, restores blood pressure.
Vitamin K is very important for preventing the development of internal bleeding in the body. Allows you to reduce menstrual pain. Improves the functioning of nervous system cells.
Thus, vitamins provide enormous benefits to the body - they prevent the development of serious, life-threatening diseases, and contribute to the restoration of certain types of cells. Although there are various pills and supplements available, it is recommended that you get the essential vitamins from natural foods as they are most beneficial in their natural, non-synthetic form.
What are they and how to determine their deficiency?
Schoolchildren also know that the most beneficial substances are found in vegetables and fruits. Many people believe that eating them daily 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. The consumer often uses their beautiful shell without useful substances. 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.
Vitamin deficiency occurs as a pronounced deficiency, when the body itself “screams” about their lack. This manifests itself in interruptions in metabolism. Also, the deficiency is immediately determined by analysis. The body begins to draw supplies from reserves and functions at the limit of its capabilities. Even with a sudden resumption of the supply of vitamins, a failure may occur. This is especially true in winter and spring. A similar picture is noticeable by how you don’t want to get out of bed, have no appetite, and have no strength to work. The lack of vital elixirs is not a runny nose or allergies, but absent-mindedness, the desire to drink a cup of coffee in the morning to restore strength, and rapid fatigue. Therefore, many people want to know how often they can take vitamins. By the way, not everyone knows that coffee can aggravate vitamin deficiency, because it washes out beneficial substances in the urine.
Here are some other signs of vitamin deficiency:
- A red, purple tongue indicates a lack of vitamin B1.
- A polished tongue with a slight tingling indicates a lack of B12.
- Cracks or seizures in the corners of the mouth, seborrhea, leg cramps - lack of B2 or B6.
- Burning in the feet - it's time to take B3.
- Weakness, goose bumps, tingling in the legs - lack of vitamin B12.
- Too cold or warm feet indicate B1 deficiency.
- Brittle nails, white stripes on the plates - take vitamin D and A.
- Decreased vision (“night blindness”) - lack of substance A.
Are vitamins really beneficial?
Maria Lazareva, pediatrician at the Fantasy Clinic, Candidate of Medical Sciences
IT IS BELIEVED THAT TWO TIMES A YEAR, IN SPRING AND AUTUMN, YOU NEED TO TAKE A COURSE OF VITAMINS. IS THIS TRUE?
No, you don't need to do that. Vitamins are a therapeutic and prophylactic agent. They treat something specific or engage in some specific prevention. That is, there must be certain indications for the use of vitamins. The World Health Organization believes that a varied diet is preferable to taking multivitamins.
WHAT MAY BE THE INDICATIONS?
There are very few such indications. Firstly, vitamins are indicated for pregnant women and those planning a pregnancy - that is, vitamins should be taken by women before pregnancy, the first 12 weeks of pregnancy and pregnant women with nutritional deficiencies. Sometimes pregnant women have such terrible toxicosis that they cannot eat the right foods at all. Then they are prescribed vitamins. And the second category of people are children or adults who have a clinically and laboratory proven picture of vitamin deficiency, that is, the so-called hypovitaminosis.
HOW DOES HYPOVITAMINOSIS MANIFEST? CAN A MOTHER GUESS FROM A CHILD THAT HE LACKS VITAMINS?
In my practice there was one family with vitamin deficiency. At the age of 7 months, the child began to regress in physical development - he stopped holding his head up and turning over, that is, the child was completely weakened. It turned out that the parents were vegans. Before pregnancy, my mother was simply a vegetarian, and during pregnancy she switched to a raw food diet. When we passed all the tests, the child’s main indicators - vitamin B12, iron - were practically zero. Here proper nutrition was no longer enough; the child needed vitamin therapy.
Another example: a mother brought an 11-year-old girl to the doctor. She was not interested in anything, she wanted to lie down all the time, she had severe weakness and apathy. Moreover, the child used to be very active. It turned out that her blood concentrations of iron and vitamin D were reduced.
IF A CHILD IS CHEERFUL AND CHEERFUL, DOES IT MEAN HE DOESN'T NEED VITAMINS?
Yes. If he develops harmoniously and eats a balanced diet, then most likely everything is fine.
WHAT VITAMINS AND MICROELEMENTS ARE MOSCOW CHILDREN MOST OFTEN LACKING?
In fact, doctors are more likely to encounter an overdose of vitamins than a deficiency. Doctors are afraid of an overdose and very carefully prescribe vitamin D, often in an insufficient dose for a child, for example, from birth to 2 years.
DO ALL CHILDREN NEED TO DRINK VITAMIN D?
Yes, from 1 month to 2 years, vitamin D preparations are recommended to be taken year-round, after 2 and up to 5 years in the autumn-winter period, the dosage depends on age. This is due to the geographical location of our country and the fact that in our region vitamin D is formed in the skin in sufficient quantities only on sunny summer days.
But there are special cases here too. People with dark skin have a lower ability to produce vitamin D because melanin acts as a barrier to sunlight. These children will need vitamin D to a significantly greater extent than the average child.
Therefore, the dosage must be prescribed by a doctor.
It is important to remember that pediatricians do not recommend that children under 6 months be exposed to direct sunlight, as this increases the risk of skin cancer.
DO YOU NEED TO TAKE ADDITIONAL VITAMIN C DURING AN ILLNESS?
It has not been proven that taking vitamin C will somehow shorten the course of the disease or prevent the onset of any infection.
SO THE BENEFITS OF VITAMIN C ARE EXaggerated?
No, no, vitamin C is very useful. It is involved in the regeneration of the bone skeleton and muscle tissue, has antioxidant properties, and helps strengthen the immune system. Vitamin C is very necessary! It’s just better to get it not in synthetic form, but in natural form. It is found in almost all vegetables, fruits, berries, and greens.
CAN ONIONS AND GARLIC HELP NOT GETTING SICK?
There is no evidence in foreign literature that garlic somehow affects immunity during viral infections, simply because no one there would think to study it. Our doctors write that it is almost a natural immunostimulant. But there is no convincing evidence for this.
IS FISH OIL HEALTHY? BECAUSE IT USED TO BE GIVEN TO ALL CHILDREN.
It used to be very actively used. But since it contains an unstable form of vitamin D and a large amount of vitamin A, it is not currently recommended for use.
WHAT FOODS CONTAIN VITAMIN A?
Retinol (vitamin A) is a substance necessary to strengthen bone, cartilage and muscle tissue. In addition, it increases immune defense. Contained in dairy products, meat and offal, red and orange vegetables, herbs.
HOW TO GET ALL THE NECESSARY VITAMINS FROM FOOD?
You need to eat some meat product, some dairy product, cereals or cereals, one fruit and one vegetable per day. If you follow this simple rule, vitamin deficiency is unlikely to occur.
IS THERE ANY SUPER PRODUCT THAT IS THE HEALTHIEST?
No, there cannot be just one such product. It is better to maintain a balanced diet and expand your diet. For example, vitamin E (tocopherol) is an auxiliary vitamin for growth, an antioxidant that ensures the absorption of nutrients and strengthens the human immune system. It is found in nuts and fish. The body needs it just like vitamin A, vitamin C and vitamin B.
ARE ONLY FRESH VEGETABLES HEALTHY? OR BOILED IS GOOD TOO?
Of course, during heat treatment - if we bake an apple or cook broccoli - some of the beneficial properties will be lost, but some will be preserved.
If you can give fruits and vegetables raw, if there are no contraindications to this, this is wonderful and good for digestion. But heat-treated ones will also be beneficial.
IS IT BELIEVED THAT STORE VEGETABLES AND FRUITS ARE NOT VERY HEALTHIER?
Even not ideal, not the highest quality vegetables and fruits from the store will still contain certain vitamins.
IF WE'RE TALKING ABOUT BABY FOOD, WHERE ARE THERE MORE VITAMINS - IN STORE JARS OR IN HOMEMADE PUREE?
Here I am more in favor of jars. If you buy, say, zucchini at the market, you do not know where and how it was grown and what it was watered with. If this zucchini is not from your garden, of course. And in industrial baby food, everything is thoroughly checked, the quality control there is quite high. And the composition is more or less correctly balanced.
IF A CHILD DOESN'T EAT VEGETABLES AT ALL, WHAT TO DO?
We need to experiment – with recipes, with presentation. No matter what mothers come up with, there is endless scope for imagination.
Well, you can read and find out further. Is it really true, for example, that retinol is only found in tomatoes, which a child cannot tolerate? No, it is also found in greens, meat and dairy products.
IF A CHILD EATS A KILOGRAM A DAY - IS THIS NORMAL? OR SHOULD I RUNN TO A DOCTOR TO BE PRESCRIBED WITH VITAMINS?
It's OK. And this does not mean that he lacks vitamin C. Let him eat. The main thing is to observe moderation in everything. All the same, we cannot get from synthetic vitamins what we get from food. The only exception is perhaps vitamin D. We need it for the formation of osteochondral tissue. But everything else is better obtained from products.
IS IT POSSIBLE TO BE POISONED BY VITAMINS?
Parents should discontinue further use of vitamins if symptoms such as skin rash, red cheeks, itching, nausea and vomiting occur. But even if, due to the mother’s oversight, the child eats a jar of ascorbic acid, there will be no disaster. At most there will be rashes, some kind of local reaction. Vitamins are most often classified as over-the-counter medications. Here everything is done in this way: even if a person eats 1 bottle, there will be no lethal condition.
WHAT CONSEQUENCES CAN EXPECT THOSE WHO DRINK VITAMINS WITHOUT A DOCTOR'S PRESCRIPTION?
You need to understand that not all vitamins are compatible with each other. There are subtleties here - what can be combined and what cannot. You are unlikely to get hypervitaminosis, but most likely there will be no benefit either.
Of course, it’s faster and easier to run to the pharmacy, but it’s better to find time and talk with your doctor - he will tell you exactly what vitamins you need and whether you need them at all.
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Where does vitamin deficiency come from and how to determine the necessary elements?
There are risk factors that can put you in the group of people with vitamin deficiency. This zone includes:
- those on a restrictive and strict diet for the purpose of losing weight;
- people eating coffee, donuts, hamburgers, pizzas;
- vegetarians and believers who observe fasts;
- people with liver, kidney, gallbladder diseases and allergic reactions;
- women on hormonal contraceptives;
- smoking and alcohol abusers.
To determine the lack of vitamins, you need to consult a general practitioner. He can prescribe either a separate or complex drug. You need to take pharmaceutical vitamins seriously, because they are drugs and synthetic substances. They may cause side effects and have contraindications.
What are the dangers of uncontrolled use? The drugs can lead to hypervitaminosis. This is manifested by headaches, cramps, nausea, vomiting, and abdominal pain. If you decide to take vitamins, consult your doctor and strictly follow the instructions.
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.
Correct technique
Before taking vitamin complexes, it is important to undergo a medical examination. It is important to know that some drugs are incompatible with each other and their simultaneous use weakens or neutralizes the effect of the other.
Vitamin medicines may contain dyes, preservatives, and apple cider vinegar, so it is important to take them after meals. They should be washed down with clean water, but not tea, coffee or juices. They reduce the effectiveness of drugs.
If you decide to take vitamins for prevention and your doctor agrees to this, then try not to interrupt the course. Drink them constantly, the minimum course of treatment is 2 weeks. Then you can take a break for several months and repeat the intake again. Treatment of vitamin deficiency requires increasing the course to 4 weeks. Then you need to take a break for a month and take the prescribed dose again. Each drug contains instructions on how to take vitamins. It must be carefully studied and followed.
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.
Why does the body need vitamin B12?
Vitamin B12 is a very important substance for the body. It helps fight nervousness and depression. The lack of this vital elixir is manifested by numbness in the legs, arms, rapid heartbeat, unmotivated fatigue, aggression, problems with memory and concentration.
People over 50 years of age especially need extra B12 because the aging body has difficulty absorbing it from food. Some experts recommend injecting two ampoules of this substance every month in old age for prevention.
What other symptoms are there for its use, and why does the body need vitamin B12? People suffering from anemia (iron deficiency in the blood) really need it together with folic acid. With its help, the process of hematopoiesis also occurs normally.
Review of the most useful vitamins
Vitamin A
The fat-soluble drug affects vision, the skeletal system, and provides resistance to infections.
A large amount of vitamin A is found in beef, pork, and chicken liver - up to 6,400 mcg, in carrots - up to 830 mcg. Milk, dairy products, currants, potatoes, green vegetables and eggs also contain vitamins that are beneficial to the body.
The daily intake rate for children is 10 mg, for adults - 0.5 mg.
Vitamin B
The group includes thiamine, niacin, biotin, pyridoxine, riboflamin. It is a water-soluble type and regulates carbohydrate metabolism.
Vitamin B improves the functioning of the cardiac system, strengthens muscles, and helps fight excess weight. If there is a deficiency, an imbalance in the digestive system may occur, appetite decreases, and nausea appears. Changes also occur in the cardiovascular system, the disease is accompanied by fatigue and weakness.
Vitamin B is found in potatoes, soy flour, yeast, kidneys, liver and heart of animals, milk, eggs.
The daily dose for children is up to 2.0 mg, for adults - from 1.5 to 2.5 mg.
Vitamin C
It is one of the most famous. It is water soluble and performs a number of functions: stimulates the synthesis of hormones, restores the functioning of the immune system,
provides resistance to negative environmental factors. Lack of vitamin C in the body leads to frequent acute respiratory infections and scurvy.
Vitamin C is found in large quantities in citrus fruits, bell peppers, and broccoli.
The daily dose for children is 40-70 mg, for adults - 60-90 mg.
Vitamin D
Affects the condition of the teeth, skeletal system, controls body weight. It belongs to the fat-soluble type and has an anti-racism effect.
Vitamin D is found in fish oil, fish liver, butter, eggs, red meat, and yeast.
The daily intake rate for children is 11 mcg, for adults - 2.2 mcg.
Vitamin E
The fat-soluble substance acts as an antioxidant, protects against blood clots, and prevents tissue oxidation. A deficiency leads to the appearance of pigment spots, infertility, weakness, depression, and blurred vision.
Vitamin E is found in nuts, butter, liver, cereals, almonds, and seeds.
Daily norm: 15-20 mg.
What healthy elixirs are best to drink in spring?
In the spring, not only vitamin deficiency can occur, but also various diseases become aggravated. All this happens due to a lack of vitamins. What vitamins are best to take in spring? It is recommended to take Aevit from the end of winter until spring. Drink one capsule twice a day for 10 days. After this, it is recommended to drink fish oil for two to three weeks. And after that, in March-April, you can take multivitamins, for example, Duovit, for a month.
What is dangerous about excess vitamins in the body?
Hypervitaminosis can occur as a result of consuming vitamins without complying with the necessary standards; its treatment is carried out only under the supervision of a doctor.
Symptoms indicating hypervitaminosis:
- Nausea and diarrhea;
- Drowsiness, lethargy, hair loss;
- Poor appetite and weight loss;
- Dehydration of the body;
- Difficulty in movements;
- Development of osteoporosis;
To prevent such health problems, any use of vitamins should be agreed with your doctor.
Admission rules for women
A woman's beauty starts from within. Is it possible to preserve youth with vitamin complexes sold in pharmacies? How should women take vitamins? It should be noted that pharmacists have developed many complexes designed specifically for the weaker half of the population. Typically these compositions have:
- vitamins: A, group B, C, D, E;
- iron;
- copper;
- calcium and fluorine;
- zinc;
- sulfur;
- magnesium.
Vitamin complexes should be selected depending on the characteristics:
- up to 30 years old;
- during pregnancy;
- for the period of breastfeeding;
- after 35 years;
- menopause.
Vitamins for women are a complex of nutrients for a wide range of ages: young beauty, mature lady and elderly grandmother. They support their vitality, beauty and youth.
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.
| Vitamins ( mcg) | Newborn children and infants (months) | ||||
| 0 — 3 | 4 — 6 | 7 — 12 | 12 — 24 | 24 — 36 | |
| WITH | 30 000 | 35 000 | 40 000 | 45 000 | 45 000 |
| B1 (thiamine) | 300 | 400 | 500 | 800 | 800 |
| B2 (riboflavin) | 400 | 500 | 600 | 900 | 900 |
| B6 (riboxin) | 400 | 500 | 600 | 900 | 900 |
| Nicotinic acid (PP) | 500 | 6 000 | 4 000 | 8 000 | 8 000 |
| B9 (folic acid) | 50 | 50 | 60 | 100 | 100 |
| B12 (cyano-balamin) | 300 | 400 | 500 | 700 | 700 |
| B5 (panto-thenic acid) | 1 | 1,5 | 2 | 2,5 | 2,5 |
| Biotin (N) | 10 | 10 | |||
| Retinol (A) | 400 | 400 | 400 | 450 | 450 |
| E | 3 000 | 4 000 | 4 000 | 4 000 | 4 000 |
| D | 10 000 | 10 000 | 10 000 | 10 000 | 10 000 |
| TO | 30 000 | 30 000 | |||
Table 2.
| Vitamins (mcg) | Children and teenagers (years) | |||||
| 3-7 | 7-11 | 11-14 boys | 11-14 girls. | 14-18 boys | 14-18 girls. | |
| WITH | 50000 | 60000 | 70000 | 60000 | 90000 | 70000 |
| B1 (thiamine) | 900 | 1 100 | 1 300 | 1 300 | 1 500 | 1 300 |
| B2 (riboflavin) | 100 | 1 200 | 1 500 | 1 500 | 1 800 | 1 500 |
| B6 (riboxin) | 1 200 | 1 500 | 1 700 | 1 600 | 2 000 | 1 600 |
| Nicotinic acid (PP) | 11000 | 15000 | 18000 | 18000 | 20000 | 18000 |
| B9 (folic acid) | 200000 | 200000 | 300000 — 400000 | 300000 — 400000 | 400000 | 400000 |
| B12 (cyanco-balamin) | 1 500 | 2 000 | 3 000 | 3 000 | 3 000 | 3 000 |
| B5 (panto-thenic acid) | 3 000 | 3 000 | 3 500 | 5 000 | 5 000 | 4 000 |
| Biotin (N) | 15 | 20 | 25 | 25 | 50 | 50 |
| Retinol (A) | 500 | 700 | 1000 | 800 | 1000 | 800 |
| E | 7000 | 10000 | 12000 | 12000 | 15000 | 15000 |
| D | 10000 | 10000 | 10000 | 10000 | 10 000 | 10000 |
| TO | 55000 | 60000 | 80000 | 70000 | 120000 | 110000 |
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.
| Vitamins (mcg) | Adults (years) | |||
| Women, 18–59 | Women, over 60 | Men, 18–59 | Men, over 60 | |
| WITH | 90 000 | 90 000 | 90 000 | 90 000 |
| B1 (thiamine) | 1 500 | 1 500 | 1 500 | 1 500 |
| B2 (riboflavin) | 1 800 | 1 800 | 1 800 | 1 800 |
| B6 (riboxin) | 2 000 | 2 000 | 2 000 | 2 000 |
| Nicotinic acid (PP) | 20 000 | 20 000 | 20 000 | 20 000 |
| B9 (folic acid) | 400 000 | 400 000 | 400 000 | 400 000 |
| B12 (cyanocobalamin) | 3 000 | 3 000 | 3 000 | 3 000 |
| Pantothenic acid (B5) | 5 | 5 | 5 | 5 |
| Biotin (N) | 50 | 50 | 50 | 50 |
| Retinol (A) | 900 | 900 | 900 | 900 |
| E | 15 000 | 15 000 | 15 000 | 15 000 |
| D | 10 000 | 15 000 | 10 000 | 15 000 |
| TO | 120 000 | 120 000 | 120 000 | 120 000 |
For pregnant
Pregnant women must take vitamin complexes only in the following cases:
- if the pregnant woman is over 30 years old;
- if her diet is inadequate;
- if the previous pregnancy ended in abortion, miscarriage or the birth of a child with developmental disabilities;
- 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.
| Vitamins (mcg) | Women | |
| 2nd half of pregnancy | Nursing | |
| WITH | 100 000 | 120 000 |
| B1 (thiamine) | 1 700 | 1 800 |
| B2 (riboflavin) | 2 000 | 2 100 |
| B6 (riboxin) | 2 300 | 2 500 |
| PP (nicotinic acid) | 22 000 | 23 000 |
| B9 (folic acid) | 600 000 | 500 000 |
| B12 (cyanocobalamin) | 3 500 | 3 500 |
| Pantothenic acid (B5) | 6 | 7 |
| Retinol (A) | 1000 | 1300 |
| E | 17 000 | 19 000 |
| D | 12 500 | 12 500 |
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
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.
