What can be a vitamin 100 to 1. Dose of benefit. How to take vitamin and mineral complexes correctly. Daily dose of vitamin K
Konstantin Karuzin
Sports doctor, neurosurgeon, creator of bioniq health-tech solutions (BHS) smart personalized health monitoring system
The fact that vitamins are vital for the body and they have a great responsibility, we know from childhood. But not everyone still understands how they work and what they are for. Perhaps that is why, when it comes to nutritional supplements, there are a lot of myths and stereotypes around, invented by pharmacologists or simply by those who have not figured out the correct dosages, and therefore have not seen any result. Vitamins are really indispensable in the process of life. These micronutrients provide efficient work metabolic processes, affect immunity and appearance.
How vitamins work
In the course of evolution, nature has deprived people of the ability to synthesize vitamins inside the body. Although in some animals this skill is still preserved. For example, goats can make their own vitamin C. We can't, so humans need to get it through their diet. A balanced diet is the foundation of health. Neglecting it, many of our ancestors hundreds of years ago suffered from serious diseases associated with beriberi. One of these was scurvy - a deficiency of important micronutrients led to large-scale epidemics, as a result of which thousands of people died. It is believed that in the modern world this should not be, but, as recent studies show, there remains a significant number of people who experience a lack of certain substances.
Vitamins and trace elements are an integral part of working enzymes. The very structure of an enzyme is made up of protein. When we consume amino acids, they are first assembled into a chain, then folded and form a ternary structure or, in other words, the same protein that is used in the body as building material. It is during this process that vitamins come into action: they become the active center of the enzyme, without which the structure cannot work and subsequently collapses. Therefore, even such a microscopic part is an obligatory link in metabolic processes.
Hoxton/Sam Edwards
When to start taking vitamins
Earlier, in the Middle Ages, life expectancy was much lower. Cases have been recorded when people lived to an advanced age, but this was more likely due to their genetic characteristics than to real health indicators. Now, when we live much longer, there is an urgent need to pay more attention to your body. From this point of view, it can be compared with a car: the more carefully the car is operated, the longer it will serve its owner.
Eating right and getting micronutrients is one of the basic principles, and it is important to adhere to them. This is especially true for young people, since they, as a rule, do not lead a "regime" lifestyle: they have a snack on the go, go to bed late, do not always go in for sports, and even more so do not think about food additives. The paradox lies in the fact that up to about 30 years old they will still feel healthy, but after that a radical fork will begin: depending on the “initial” data, the body will age either slowly or quickly. Then the issue of nutritional balance will again gain its relevance.
Signs of beriberi
Such beriberi, as it was before, is now practically not observed. Hypoavitaminosis is more often manifested - a pathological condition caused by a deficiency of a group of vitamins in the body. It is usually characterized by a decrease in immunity, appetite, mood - signs that are quite difficult to distinguish from other diseases or simple ailments. Therefore, without a special laboratory test, it is impossible to determine the deficiency. Although when patients come to us, we already know in advance that, according to the average statistics, they will be deficient in vitamin D and some B vitamins - these are most often lacking in those who do not take additional micronutrients.
But vitamins E, A and C are less likely to be deficient. We consume them more actively from food, so sometimes we don’t even need to artificially fill in the gaps. It is the peculiarities of human nutrition that often limit the intake of vitamins in the body. In addition, any digestive problems get in the way of the absorption of beneficial trace elements into the blood, which also creates another artificial barrier. So, any deficiency of substances raises a more serious question for us: how much of them does a particular person need in order for his body to function correctly? You can't tell just by looking at your face. Only laboratory examinations help here.
The role of the sun and technology
Most often, vitamin D is in short supply. This is due to the peculiarities of its consumption. Nature has come up with a complex mechanism: to produce this trace element, a person must not only be under the sun with unprotected skin, but also actively move in this state for several hours. When the vitamin is formed in the skin under the influence of ultraviolet radiation, it needs to pass into the bloodstream - this is provided only by physical activity. If we just lie on the beach, vitamin D is also produced, but then it is instantly destroyed, without bringing any benefit.
Everyone knows that being in the sun for a long time with unprotected skin is at least unsafe for health and, of course, not so easy - it's tiring. Interestingly, as a biological species, we cannot exist in Russia at all. Here we are allowed to live by the civilization and technologies that we have invented. According to the original idea, people were supposed to populate only the southern regions - there we could generate required amount vitamin D. In terms of evolution, five thousand years is not enough to change this process. So we have to adapt to it.
What is Vitamin D for?
Vitamin D has over 2,000 different types receptors found in body tissues. It acts as a neurosteroid and enhances human cognitive abilities - improves the functioning of the nervous system. It also improves immunity: data show that the incidence in children is reduced by 5-6 times with the regular use of sufficient amounts of vitamin D. This does not mean that a person forever forgets what the flu is and how to treat it. But the duration of the disease is clearly reduced: for example, instead of 15 days, you will have to spend only three at home. In addition, the vitamin is directly related to muscle strength and sex hormones, and it also affects skin condition and calcium metabolism, strengthening bone tissue.
Can you prescribe vitamins to yourself?
Incorrect dosages can lead to an excess of a substance in the body, although in the case of vitamin D this is less likely than with vitamins E or A. First of all, we are talking about the fact that a person incurs extra expenses, without which it would be quite possible manage, knowing the exact amount of the microelement needed by a particular patient. In addition, an overdose of vitamin D is dangerous for children - it leads to excessive calcium deposits. But even if there is no acute danger, chronic overdose may occur, which, according to medical data, can lead to the formation of kidney stones and other diseases. But it is almost impossible to exceed the daily intake of vitamins through food. Most likely, the indicators will continue to remain low, even if you monitor your nutrition very carefully.
In order to avoid negative consequences, it is best to immediately contact a medical laboratory. It is necessary to conduct tests for both adults and children, and in dynamics - 1-2 times a year, be sure to update the results to see if the amount of a substance in the blood is changing. You can take an analysis for vitamins in the complex, or you can understand it in stages, examining one by one. Compared to conventional blood biochemistry, such tests cost much more: 1-3 thousand rubles. for the definition of one substance. This price is due to complex high-tech research methods. But the longer and more expensive the test is, the more likely it is able to show a more accurate result.
Is it true that we need more vitamins in autumn than in summer?
In the modern world, the amount of vitamins in the blood is completely independent of the season. If we lived in a confined space and ate only our own products grown in the garden, then this theory could have a right to exist. But since we use the same products in both summer and winter, except for the seasonal fruit period, which lasts only a couple of months, there is no difference. Meat, fish, cereals, vegetables do not differ from each other, no matter what the weather outside the window. The time of day also has little effect on the intake of vitamins. With the exception of some substances, which, in fact, are not vitamins, but still stimulate many processes. For example, magnesium is best taken in the evening for a relaxation effect, and ginseng is best taken in the morning for vigor. And for basic trace elements there is no specific schedule.
Do pharmacy multivitamins work?
There will be no bad consequences from the course of pharmacy multivitamins. But no matter how much you take them, with a probability of 99% they will not affect the general condition of the body and individual indicators in the blood. The fact is that the middle capsule consists of components, most of which are not needed by a particular patient. Therefore, if excess calcium enters the body in a small dosage, it does not have any effect on a person. The remaining 10-20% of the capsule components, which are in short supply in the patient, do not compensate for these small dosages either.
For example, the average complex contains 400 IU of vitamin D, but the daily norm for an adult ranges from 2 thousand to 10 thousand IU, so anything below is a waste of time. Dosages directly depend on height, weight, physical activity, and if the correct proportions are observed, the vitamin levels in the blood should be in the range of 50-100.
Vitamins foreign and domestic
Unfortunately, foreign vitamins are much more effective than Russian ones, since our legislation strongly regulates the dosage of the substance. And American and European vitamins are not limited to low rates. But due to the fact that the foreign market is oversaturated with competitors, it is worth paying close attention to the quality of the product and not falling for marketing tricks. These include, for example, the form of the drug: capsule, tablet or liquid substance. There is no difference between them, but you should be careful with liquid vitamins: most often they do not combine with each other as well as granules in capsules.
Are there beauty vitamins?
Hair and skin are built from protein. In order for them to be healthy, it is necessary, first of all, to build their diet so that the amount of building material is acceptable. It is easy to calculate: for 1 kg of weight per day, you need to consume 1.5 grams of pure protein. In addition, we must not forget about vitamins D and C, since they provide the construction of collagen, as well as monitor the level of iron in the blood. You do not need to use collagen separately. In fact, this is an ordinary protein that is useless if the dietary standards are observed.
Together, these components cover most of the problems that arise in modern girls living in metropolitan areas. However, such a vitamin complex may not be enough if a person has internal problems with vital organs. So, yellowing skin often signals that you need to pay attention to the liver. Questions of this kind are resolved only on an individual examination by a doctor.
Speaking of vitamins, it's important to start by saying that, yes, our lives do depend on them. This, however, does not mean that we all need to be healthy. Most of the research on the topic comes to a consensus - a person does not need vitamins in the form of tablets if he eats properly and diversified.
This conclusion, writes Popular Science, came in the course of a recent systematic analysis of studies published in the Journal of the American College of Cardiology. Just like in a 2002 meta-analysis published in the Journal of the American Medical Association to determine whether multivitamins can prevent certain diseases (spoiler: no, except for special indications).
And yet, if you don't get enough of these vital vitamins, you will get sick and possibly even die. Another thing is that usually a person receives just as much as he needs from the products that he is.
What is the danger of an excess of vitamins
This is not to say that vitamins in supplements are dangerous in and of themselves. But if you want to take them, you should not self-medicate: consultation with a specialist will help, firstly, to make right choice and second, to avoid suboptimal vitamin intake, which studies have shown to increase the risk of osteoporosis and some types of cancer.
Yes, too a large number of fat-soluble vitamins can cause toxic buildup of body fat, and too much antioxidants (vitamins A and E) can promote cancer by scavenging free radicals designed to destroy bacteria and potentially cancerous cells.
Health experts around the world are reminded that some of the ingredients found in vitamin complexes, may also be found in the fortified foods and drinks we consume. As a result, a person, without knowing it, can receive more of certain vitamins than he thinks. And more than he really needs.
It is known, for example, that an excess can cause liver damage and birth defects in the fetus if we are talking about a pregnant woman. And excess iron can lead to intestinal disorders. Not to mention, studies regularly show that even the most innovative supplements can never replace products.
From A to K: the rules of a healthy diet
For those who want to choose the most balanced diet for themselves, the best option will be the one in which these 13 vital vitamins are present.
Vitamin A
What is he doing: maintains healthy teeth and bones, monitors the condition of the mucous membranes and skin.
Where to get: dark leafy greens, egg yolks, enriched dairy products (some cheeses, yogurts, oils - all attention to the label), liver, fish, beef.
Vitaminized drinks are essentially a variety of juices and cocktails based on natural ingredients, which contain a rich set of nutrients and trace elements. It is recommended to use such products for both adults and children, but you still should not get carried away with them.
vitamins- This is a group of certain substances that are involved in important processes in the functioning of our body. Both deficiency and excess can adversely affect human health. Some need more vitamins, for example, children and people leading an active lifestyle. Since their processing of useful substances proceeds in an intensive mode, and it is necessary to replenish stocks in a timely manner. Older people, on the contrary, live in a more relaxed rhythm, respectively, they do not need such a large amount of vitamins.
Yes, and the groups of useful substances differ from each other. Therefore, they should be taken based not only on lifestyle, but also on age, nutritional habits, area of residence, general health and other factors.
The main types of fortified drinks
It may seem that only natural juices made from fruits, berries and vegetables can be attributed to the group of vitamin cocktails. In fact, this is not entirely true, and the number of varieties of fortified drinks is quite large.
Vegetable, berry and fruit juices
Using an ordinary home juicer, it will be possible in a matter of minutes to turn fresh fruits, berries or vegetables into healthy and natural juice. To get the maximum benefit from such a drink, you should drink it immediately, because literally after 30-50 minutes the amount of nutrients in it will almost halve. Vitaminized drinks based on natural juices are useful for everyone, without exception. They are especially recommended for pregnant women and children, as well as athletes and those who are losing weight - they have a colossal content of fiber, sugar of natural origin and a minimum calorie content. True, you need to be careful and make sure that there is no allergy to the components of the juice.
Milk and dairy drinks
This is one of those drinks that contains calcium necessary for bones and blood vessels. Drinking milk is good for adults and especially for children. It contains a rich range of vitamins and minerals. True, it should be borne in mind that with age, the ability to process lactose in some people is lost, because of this, after drinking milk, various unpleasant consequences can occur: flatulence, diarrhea. To prevent this from happening, you need to monitor the reactions of your body. If problems arise, it is better to exclude milk from the diet, replacing it with kefir, yogurt or fermented baked milk. They also contain calcium, but at the same time, lactic acid bacteria are additionally present in their composition, they are able to normalize the work of the gastrointestinal tract, improve the intestinal microflora.
Vitamin Caffeinated Drinks
Coffee, black and green tea are still the subject of scientific controversy. Some believe that such drinks pose a threat to human health, so it is better not to use them, or at least reduce the number of doses. Others, on the contrary, see them as a complete benefit. Be that as it may, if you follow the rules of preparation, choose a quality product and follow the dosage, you will be able to get the maximum benefit from drinking such drinks. And, indeed, if there are no health problems, then why refuse a cup of aromatic coffee, which perfectly invigorates in the morning, makes you wake up, energizes you. Black and green tea also contain caffeine, so it is recommended to drink them throughout the day. Moreover, green tea is preferable because it contains antioxidants that neutralize the action of free radicals and thereby prolong youth, and is also an excellent tool for removing excess water from the body and cleansing the body of toxins.
Smoothies
This is a great option for a full breakfast. Such fortified drinks are especially suitable for children, as they are not only tasty, but also contain many useful components. As a rule, smoothies are prepared based on a variety of products:
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whey;
natural juice;
You can add absolutely any fruits, vegetables or berries to them to taste. To make a smoothie even more useful, it is worth including oatmeal or bran in such a cocktail - fiber will make the drink more satisfying, and will also help normalize the digestive tract.
Compotes, fruit drinks and infusions
Such drinks are familiar to many, but not everyone knows what is the difference between them. The main difference is in the methods and technologies of preparation:
- Another cooking option is to pour boiled water over pieces of fruits and berries and insist for 6-12 hours. This is how healing infusions are obtained, which absorb all the useful vitamins and minerals from juicy fruits.
Compote is made from fruits and berries, water is added to them and boiled for 30-40 minutes. Of course, as a result of heat treatment, some of the vitamins are lost, but this is one of the options to preserve the benefits of products for the winter.
Morse is cooked a little differently. Previously, fruits or berries are crushed, extracting juice from them. Then the resulting mixture is diluted with boiled water, sugar or honey is added to it to taste. In such a drink, vitamins are stored more.
Kvass
A traditional drink for any Russian person. Kvass is a product of natural fermentation, it contains a huge amount of unique trace elements and vitamins. In addition, kvass contains lactic acid bacteria that regulate the functioning of the gastrointestinal tract and improve bowel function. It is especially pleasant to drink kvass in the summer, in the heat, because it perfectly quenches thirst.
You can prepare this fortified drink from different products, achieving different flavors.
Natural drinks and drinks additionally enriched with vitamins
Until now, there is an opinion that natural fortified drinks for children and adults are much more useful than industrial ones in packaging. Actually this is not true.
Indeed, freshly prepared juice contains a huge amount of nutrients needed by our body. But there is such a moment as the percentage of assimilation. For example, there are vitamins that are absorbed by the body only under certain conditions. Some are water-soluble, so our body absorbs them completely, while others require fats (fat-soluble) to absorb them. There are also micronutrients that can only be absorbed when paired with other vitamins (for example, calcium is better absorbed when combined with vitamin D). There are many such nuances, and you should be aware of them.
Drinks, additionally enriched with vitamins, on the contrary, are mostly balanced. They already contain the necessary complex of elements for better absorption of nutrients. These products are scientifically formulated to be a complete nutritional option for athletes, children, pregnant and lactating mothers. Thanks to production technologies and innovative types of packaging, manufacturers are able to extend the shelf life of such products and preserve vitamins in them as much as possible.
The benefits and harms of vitamin drinks
For vitality and maintaining health, each person needs to consume vitamins and minerals. You can get them with food, or by drinking special fortified drinks. The presence of such products in the diet has a positive effect on overall health. This can be expressed:
- in improving performance.
in improving digestion;
in increasing appetite;
in improving the quality of sleep;
in strengthening immunity;
in the improvement of teeth, skin, hair, nails;
- allergy to one or more components in the composition - can be expressed in the appearance of itching, sneezing, tearing and redness of the eyes;
- signs of an overdose of vitamins - if the body has received an excess amount of a vitamin, then this can be identified by signs such as peeling of the skin, headache, nausea, skin rash, drowsiness;
accumulation of certain substances in the body - some vitamins are able to accumulate in cells and tissues, so that this does not happen, you need to try to combine the compositions and alternate the set of vitamins;
chronic diseases - if there are problems with the gastrointestinal tract, liver, kidneys, heart and blood vessels, then vitamin drinks should be taken with caution, preferably after consulting a doctor.
Pregnant women, children and the elderly are also not recommended to take vitamins on their own, only as directed by a specialist.
