Acids and minerals that make up vitamins. Useful properties of vitamins and minerals. What are minerals? What is the role of minerals

Dear friends, Good day!

I have been preparing for this conversation for a long time (morally), and now, finally, I have decided. Today we will talk about vitamins, which occupy more than one shelf on the windows of pharmacies. I imagine how difficult it is for you to choose the most suitable complex of vitamins and minerals among them when you are approached with such a request.

Especially since recently our citizens have been captured by a real vitamin boom. Spring has come - you need to drink vitamins. Autumn has come - it's time to support yourself before the cold season. In winter, we eat little vegetables and fruits, which means we need to drink vitamins. And some take them all year round, because the environment is “wrong”, the products are “wrong”, we live “wrong”, etc., etc.

Therefore, young and old, sick and healthy come to your pharmacy in an endless stream to once again blow your mind with their question:

"What vitamins would you recommend?"

Having studied the information on the Internet and passed it through myself, I will now express MY opinion, and, as always happens on, I will sketch out an algorithm when to recommend which vitamins and minerals.

But first, a very brief recap of the basics.

What are vitamins?

Vitamins (from the Latin “vita” – life) are VITAL amines, that is, nitrogen-containing compounds.

With a few exceptions, they are not synthesized in the body, which means they must get there from the outside.

A normal full-fledged life is impossible without them, since they are biocatalysts, that is, they regulate the metabolic processes in the body. Vitamins activate enzymes that start amazing chemical processes in our body. Thanks to this, we can breathe, blink, move our fingers, pick our nose, think, in general, LIVE!

Vitamins are also necessary for the synthesis of hormones that regulate a variety of body functions.

They are divided into fat-soluble (A, D, E, K) and water-soluble (everything else).

Water-soluble vitamins are rapidly excreted, so it is extremely rare to cause hypervitaminosis.

Fat-soluble drugs are dangerous in that they can accumulate in the body in case of an overdose, causing severe disorders. Vitamins A and D are especially distinguished by this.

Vitamin A in large doses is teratogenic. And given that it can accumulate in the body, after the end of its intake, it is recommended to become pregnant only after 6-12 months.

Another important fact. Some researchers argue that vitamin A should not be taken by smokers, as it increases their risk of developing cancer by interacting with some components of cigarette smoke.

How are the problems of compatibility of vitamins and minerals solved in modern complexes?

Vitamins and microelements can “help” each other in work, or they can interfere. To solve the compatibility problem, manufacturing companies resort to various tricks:

1. Physically separating components into different tablets, such as in vitamin and mineral complexes Alphabet, Duovit.
2. Microencapsulation technology is used, when each component is placed in its own microcapsule, which protects it from antagonists.
3. Apply the technology of controlled release with different release times of the active substance.

This is to the replicas of buyers that there is a good old Undevit, which is several times cheaper, and at the same time "no worse."

True, the question arises, how are the above technologies used in syrups? I don't think so.

To drink or not to drink vitamins?

So, where should vitamins come from?

Here, as you understand, there are two sources: food and ready-made vitamin complexes.

I don’t know where the popular opinion came from that vitamins are found exclusively in fruits and vegetables. And allegedly, therefore, you need to lean on them in the summer and autumn in order to “stock up” on them right up to the summer. It's a bullshit!

Firstly, most of them are excreted after 5-6 hours.

Secondly, in order not to experience a lack of vitamins, a person should eat 6 types of food all year round: meat, fish, dairy products, cereals, vegetables, fruits.

Do you think the average person eats this?

Rather yes than no. And even if he does not eat, for example, beef liver, then he probably uses something from this set: carrots, greens, butter, eggs, milk, tomatoes, peppers. And consequently, he receives his daily intake of vitamin A. The same is true for other vitamins.

Therefore, in most cases, even Internet workaholics like me do not experience a particular lack of vitamins. 🙂

This is confirmed by therapists. Have you ever been diagnosed with "hypovitaminosis such and such" or even worse: "avitaminosis"?

I strongly doubt it. Most often, the causes of loss of strength, insomnia, irritability are much more commonplace. And we take them for a lack of vitamins and run to the pharmacy for magic pills to bring ourselves to our senses. But the miracle doesn't happen. And despite this, we stupidly continue to drink multivitamins and feed them to our family, firmly believing that we care about our health and the health of our loved ones.

In preparation for this conversation, I read a lot of articles and saw that in relation to synthetic vitamins, the opinions of pundits were divided. Some say that modern complexes of vitamins and minerals are identical to natural ones, and you need to drink them almost all year round. Others believe that synthetic vitamins have completely different molecules, so they are useless. Intuition tells me that the latter are more right.

So, to drink or not to drink a vitamin-mineral complex? Here is my opinion:

If a person feels well, eats normally, and nothing bothers him, there is no need to drink vitamins.

But I understand perfectly well that the dialogue:

- Advise, please, vitamins!

I don't recommend them at all...

will look, to put it mildly, ridiculous.

And so I continue:

An additional intake of vitamins is necessary in the following cases:

• With a monotonous and inadequate diet in a frantic pace of life, when coffee with a sandwich in the morning, tea with sweets or cookies (5 times) in the afternoon, and a normal dinner only in the evening, and even then, if you have enough strength. This also includes hunger strikes, called the beautiful word "diet".
• After illnesses.
• With severe chronic diseases.
• If the work is associated with increased physical activity.
• After antibiotic treatment.
• With chronic stress.
• During pregnancy and lactation.
• With hypo- and avitaminosis, confirmed by tests.
• If the person smokes. The requirement of smokers, for example, in vitamin C is 40% higher than that of non-smokers.

In this regard, I came up with an algorithm for the selection of vitamins.

7 questions for a buyer who purchases a complex of vitamins and minerals

1. Who do you take: an adult or a child?
2. Age of the child (adult)?
3. Man or woman?
4. Smoker or not?
5. Is there any thyroid disease?
6. For what purpose are you taking it?
7. Are you taking any other vitamins?

Now I will explain.

The first point is clear.

2. Age of the child (adult)?

With children, too, everything is clear.

Two words about complexes for adults.

Alphabet 50+ contains high doses of calcium, as well as lutein and lycopene for the prevention of retinal diseases. Caution: contains iodine!

Vitrum Centuri. The composition contains high doses of certain vitamins and contains more minerals than any other complex. Do the Russians need them?

Complivit for women 45+. Contains motherwort, cimicifuga extract to reduce menopausal symptoms. I also like that there is no iodine in this complex. You never know, suddenly there is a disease of the thyroid gland, when iodine is contraindicated?

3. Are you buying for a man or a woman?

The need for vitamins and minerals in men and women is different.

In vitamins Duovit for men more antioxidants, B vitamins, magnesium, and vitamins Duovit for women more iron, and this is logical, because a woman loses a certain amount of blood every month.

Do you remember the "chip" of these vitamins? Vitamins and minerals are separated into different tablets to eliminate their conflicts with each other.

And if life is connected with constant stress, overwork, lack of sleep, business trips, in this case, complexes of vitamins and minerals for men and women from Pharmamed are suitable "More than a multivitamin."

4. Smoking person or not?

Smokers have a significantly higher need for vitamins. The body functions in an extreme mode, because the toxic substances contained in tobacco smoke, being absorbed into the blood, penetrate into every cell. In this regard, vitamins are consumed faster, and a new portion of them is needed.

Therefore, conventional vitamins are indispensable here.

Earlier, I remember, there were special vitamins for smokers Vitamkur. Now I don't see them. It's a pity. They did not contain dangerous people who smoke vitamin A, and dosages of other vitamins were most appropriate.

After looking at the composition of several vitamins, I settled on. There is less vitamin A than in other complexes, the content of antioxidants C, E, selenium, B vitamins, magnesium, which is necessary to maintain the cardiovascular and nervous systems, is increased.

In second place I would put Supradin.

But I would refrain from vitamins containing ginseng, eleutherococcus, lemongrass, since the blood vessels of smokers are in a chronically narrowed state, which is fraught with an increase in pressure. Why raise it even more?

5. Are there any diseases of the thyroid gland?

(with hyperfunction of the thyroid gland, iodine is contraindicated).

6. For what purpose will you take vitamins?

"For prevention":

• Alphabet(consisting of iodine).
• Multi-tabs Classic(consisting of iodine).
• Complivit(no iodine).
• Bio-Max(no iodine).
• Duovit("unisex" - no iodine).

After suffering a cold, taking antibiotics.

Multi-tabs Immuno Plus(as part of iodine) - contains lactobacilli, so it also restores the intestinal microflora.

With physical fatigue, fatigue:

• (there is iodine).
• Supradin(no iodine).
• Alphabet Energy contains extracts of lemongrass, eleutherococcus, succinic acid (there is iodine).
• Gerimaks Energy(iodine free) contains ginseng extract.
• Dynamizan(as part of iodine) contains ginseng extract, amino acids arginine, glutamine to increase memory and performance.
• Vitrum Performance(as part of ginseng, iodine).

The last four drugs are contraindicated in high blood pressure, insomnia. Ask about it and be warned!

With an active lifestyle (sports, fitness, hiking, etc.)

• Alphabet Effect(there is iodine).
• Supradin(no iodine).

Hair is dull, nails are peeling, etc.

• Vitrum beauty(18-30 years old).
• Vitrum Beauty Elite(over 30 years old).
• Vitrum Beauty Luke c (over 45 years old).
• Alphabet Cosmetic

All contain iodine.

"Sedatives"

• Vitrum superstress(no iodine).
• Complivit Antistress. Contains Ginkgo Biloba extract, improves cerebral circulation and memory. Yoda is not.

For diabetics

• Complivit Diabetes(no iodine).
• Alphabet Diabetes(consisting of iodine).

7. Do you take any other vitamins?

We ask this question to prevent an overdose of vitamins. If the answer is “yes”, talk about a possible overdose of vitamins and advise taking a new complex only after the old one has been “eaten”.

Here is my questionnaire.

Of course, it is impossible to consider all the complexes of vitamins and minerals here. There are too many of them.

But my opinion is:

If you drink vitamins for prophylactic purposes,

it is better to choose a complex with a lower content of vitamins.

That is why I Vitrum And Centrum do not like. A lot of everything is mixed in them, and some components are in high dosages. Is it necessary? I even thought, maybe they are created specifically for those who do not eat anything at all?

In addition, the needs for vitamins of residents of different countries are different. Therefore, I believe that Russian vitamins are just right for us.

But still, any synthetic vitamin is a serious burden on the liver, and vitamins containing high doses of vitamin C are also on the kidneys.

In addition, most vitamins contain a lot of auxiliary substances, and these chemical names make you feel sick.

And the last.

How long to take them?

In my opinion, it will be enough to take them for 1 month 2 times a year.

But, frankly, it's better to eat normally than stuff yourself with artificial vitamins.

What do YOU ​​think about this? Write, share, comment, add.

With love to you, Marina Kuznetsova

Most of them can be obtained from a balanced diet. However, a typical diet lacks several very important nutrients. This article lists 7 nutrients which we often lack.

Iron

Iron deficiency is very common, especially among young women, children and vegetarians. This can lead to anemia, fatigue, weakness, a weakened immune system, and brain dysfunction. Best sources: red meat, liver, shellfish, canned sardines, as well as legumes, broccoli, and spinach. Also, do not forget to eat fruits and vegetables rich in vitamin C - it helps iron to be absorbed.

Iodine

Iodine is essential for the normal functioning of the thyroid gland and normal brain activity. Almost a third of people on the planet are deficient in iodine, so do not forget to eat foods that are high in iodine. These are seaweed, fish, dairy products and eggs.

Vitamin D

Vitamin D is a fat-soluble vitamin that tells our cells how to turn on certain genes. Vitamin D is produced from cholesterol in the skin when it is exposed to sunlight. Vitamin D deficiency is not usually seen. Symptoms are subtle and may develop over several years or decades. Fish oil, oily fish, egg yolks will help to cope with the deficiency. And don't forget to get some sun!

Vitamin B12

Vitamin B12, also known as cobalamin, is a water-soluble vitamin. He has importance for blood formation, and for brain and nerve function. Every cell in our body needs B12 to function properly, but the body is unable to produce it. Therefore, we must get it from food or supplements.

Vitamin B12 is found only in animal products (with the exception of nori seaweed).

Thus, people who do not eat animal products are at an increased risk of deficiency. The richest in this vitamin are seafood, meat and offal. Milk and eggs also meet our B12 needs.

Calcium

Calcium is essential for every cell, especially bones and teeth. In addition, calcium plays the role of a signaling molecule throughout the body. Without it, our heart, muscles and nerves cannot function. Low calcium intake is very common, especially in young women and the elderly. The main symptom of calcium deficiency is an increased risk of osteoporosis in old age. Dietary sources of calcium include canned fish, dairy products, and dark green vegetables such as kale, spinach, and broccoli.

Vitamin A

Vitamin A is one of the most important fat-soluble vitamins. It helps form and maintain healthy skin, teeth, bones and cell membranes. The best sources of it are liver, fish oil, carrots and dark green leafy vegetables.

Magnesium

Magnesium is one of the key minerals in the body. It is of great importance for bones and teeth, and is also involved in more than 300 enzymatic reactions. Almost half of the people in developed countries have magnesium deficiency in the body. The main symptoms of magnesium deficiency can be heart rhythm disturbances, muscle spasms, fatigue and migraines. To avoid this, eat whole grain cereals, nuts, leafy green vegetables, or dark chocolate daily.

It all depends on the amount of vitamins and minerals we get.

Vitamins are nutritious, vital substances found in various foods. Vitamins are not formed in the human body, but come only with food.

They are the catalysts necessary for the flow of all biological processes in the body, stimulating each of its functions: the formation of cellular and bone tissue, the transmission of nerve impulses, the digestion of food, the normalization of muscle activity, reproductive functions, blood clotting, and so on.

Science knows 13 vitamins: 9 water-soluble and 4 fat-soluble. Water-soluble vitamins include 8 B vitamins and vitamin C. An overdose of them is not dangerous, since they are not toxic and are easily excreted from the body. Fat-soluble vitamins - A, D, E, K are accumulated and excreted much more difficult.

vitamins

Vitamin C (ascorbic acid) For autumn and winter it is very useful vitamin. It helps the body cope with colds more easily. It is found in all citrus fruits - oranges, tangerines, lemons, grapefruits. Also in melon, strawberries, potatoes, tomatoes, cabbage, sweet green peppers. Vitamin C is a powerful anti-aging antioxidant. It helps to strengthen connective tissues; stimulates the immune system; helps to cope with stress; accelerates wound healing; supports gum health; serves to prevent many diseases. Vitamin C activates the action of folic acid, increases the absorption of iron.

Vitamin D (calciferol) necessary for normal metabolism. And it's also a great tool for a good mood. Vitamin D gives us the sun, from which we get energy and good mood. Unfortunately, with the reduction of daylight hours, we get less and less of it. That's where the unmotivated autumn-winter depression, drowsiness and fatigue come from. Vitamin D deficiency can be compensated for with animal products. The liver of tuna, cod and other fish is a real storehouse of this vitamin. Calcium contributes to the absorption of vitamin D.

Vitamin A perfectly strengthens the immune system; gives health to the skin; supports functions urinary tract and lungs; good for mucous membranes intestinal tract; promotes rapid healing of wounds; preserves vision; helps fight fatigue. Bones and teeth also need this vitamin. Contained in apricots, melon, carrots, lettuce, liver, tomatoes, watermelons, pumpkin.

Vitamin E (tocopherol) often referred to as the "vitamin of youth". Therefore, it is included in many cosmetic skin care products. Also supports hair health. Actually we are talking about a whole group of seven vitamins, each of which is very important for health. In addition to youth, vitamin E is also able to give amazing sensations in sex, since its main ability is to stimulate the gonads. It reduces the risk of cataracts and relieves menopausal symptoms. If you play sports, you simply cannot do without vitamin E, because it is also responsible for muscle activity. Its main sources are vegetable oils, greens, herbs, nuts, wholemeal bread, eggs, milk, fish.

Vitamin B includes eight vitamins in its group: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 ​​(pyridoxine), B7 (viotin), B12 (cyanocobalamin) and folic acid. Vitamin B is simply created for the beautiful half of humanity. After all, it restores energy, supports women in difficult "critical days", helps fight excess weight, ensures the health of the skin, eyes and hair, improves the functioning of the heart muscle, maintains the tone of the muscles of the gastrointestinal tract and the immune system, protects against atherosclerosis. And the brain cannot do without it, as this vitamin perfectly strengthens memory. It is found in cabbage, peas, herbs and green vegetables, bread.

Folic acid normalizes the condition of the cells of the cervix; helps with depression and mood variability; reduces blood levels of amino acids that destroy the heart muscle; contributes to the proper functioning of the intestines.

Vitamin B1 regulates carbohydrate metabolism and is necessary for the activity of the nervous system. Deficiency leads to fatigue, sensitivity to cold, irritability. It is found in cereals, wholemeal products, beans, peas and pork.

Vitamin B6 participates in protein metabolism; prevents the risk of heart disease by lowering the level of the amino acid homocysteine; promotes estrogen metabolism; relieves symptoms of premenstrual syndrome and fatigue; helps to form strong bones; stimulates the immune system; relieves nausea during pregnancy and postpartum depression. It increases the need during the period of growth, during pregnancy and lactation. Contained in green vegetables, bananas, nuts, bran, liver, kidneys.

Vitamin B12 very important for the nervous system; normalizes the level of homocysteine; reduces the risk cardiovascular diseases; promotes the formation of red blood cells. It is abundant in fish products, cottage cheese and cheese.

Vitamin PP improves liver function, skin and hair condition. Found in the liver lean meat, seafood, yeast, buckwheat and wheat flour, prunes and dates.

Vitamin F prevents the formation of cholesterol deposits in the arteries, prevents the development of heart disease. This vitamin is abundant in margarine, nuts, vegetable oil, sunflower seeds, and avocados.

Vitamin P increases the stability of the walls of blood vessels, ensures a healthy condition of the skin and hair. Contained in tea, dogrose, grapes, plums, buckwheat; most of all vitamin P is in films of citrus slices, juices with pulp.

Vitamin H has an anti-inflammatory effect. Recommended for problematic skin and brittle nails. It can be helpful in preventing baldness, and it even prevents graying of hair. Its sources: kidneys, yeast, yolk, bananas.

Vitamin K kept his secrets for a long time. For a long time it was believed that he was responsible only for blood clotting. It was only in the early 1990s that the scientists got instruments that were able to investigate this "conspirator". Today it is well known that vitamin K plays a significant role in the metabolism of bones and connective tissue, and also contributes to the healthy functioning of the kidneys. It is found in cabbage, spinach, beans, cucumbers, tomatoes, yogurt.

How to find out what vitamins our body lacks?

A few signs of vitamin deficiency:

C - chilliness, frequent colds, drowsiness or sleep disturbance, gums bleed when brushing teeth.

A - skin roughness, decreased visual acuity, lacrimation, photophobia.

IN 1 - headache, memory loss, tearfulness, fatigue, weakness, shortness of breath and palpitations.

B2 - insomnia, headache, apathy, eye fatigue, bad breath. The lips are peeling, the skin on the wings of the nose is peeling off.

B6 - depression, inflammation of the skin - more often in the area of ​​​​nasolabial folds and under the eyebrows, as well as on the scalp.

B12 - yellowish complexion, early graying, hair loss, fading of hair, dizziness, numbness and tingling in the hands and feet.

D - pain in the area of ​​​​bones, diseases of the teeth, often the head sweats.

It is very important for the body to receive also all the minerals necessary for normal life: iron, magnesium, selenium, calcium, potassium, zinc, copper, and so on. There are more than 20 minerals in total. They are the same biological activators of all processes in the body, like vitamins. Minerals are found in all foods and "in commonwealth" with vitamins help our body absorb them. Lack of minerals, as well as excess, is harmful to health.

Minerals

Calcium. Needed for strong bones and teeth; promotes gum health; maintains a normal heart rhythm; necessary for muscle building, transmission of nerve impulses, normal blood clotting; helps with hypertension. Milk, cottage cheese, parsley, gooseberries.

Magnesium. Important for energy production within cells; helps with low blood pressure and to maintain blood vessels in good shape, as well as during menopause; reduces the risk of glaucoma; increases the effectiveness of insulin action. Buckwheat, "Hercules", wholemeal bread, legumes, Brussels sprouts, potatoes, nuts, blackberries, raspberries.

Chromium. Enhances the action of insulin; may increase good cholesterol levels; supports immunity. Because chromium promotes metabolism and controls blood sugar levels, it reduces sugar cravings caused by low blood sugar.

Selenium. Enhances the action of vitamin E; protects against skin, lung, breast, rectal and prostate cancer; supports heart health; stimulates the immune system; contributes to the proper development of the fetus in the body of a pregnant woman; has an anti-inflammatory effect.

Zinc. It is extremely important for the condition of bones and immunity; promotes the activation of antioxidants and hormones; wound healing; enhances the action of vitamin B6 and polyunsaturated fatty acids. Oatmeal, nuts, cheese, yolks, seafood, meat, vegetables.

Iron. Transports oxygen to tissues; turns food into energy; supports the protective functions of the body and synthesizes collagen. Spinach, strawberries, cherries, apricots, celery, tomatoes, legumes, quince.

Phosphorus. It is part of the bone tissue, the cells of the nervous system. The energy of muscle contraction and mental activity are associated with its compounds, so the need for phosphorus increases with intensive work. Milk, cottage cheese, eggs, buckwheat, liver, meat, fish.

Potassium. Regulates the acid-base balance of the blood, participates in the transmission of nerve impulses, activates the muscular work of the heart, affects the functioning of the skin and kidneys. Dried fruits, potatoes, cabbage, pumpkin, zucchini, fish.

Iodine. Forms thyroid hormones. seaweed and sea ​​fish, cod liver, grapes, plum.

Fluorine. Increases the resistance of teeth to caries, stimulates hematopoiesis, skeletal growth. Tea, sea fish.

Cobalt. Stimulates the processes of hematopoiesis, participates in the synthesis of vitamin B12. Milk, liver, vegetables, baked goods, legumes.

Sodium. Participates in the regulation of blood pressure, water metabolism, activation of digestive enzymes, regulation of nervous and muscle tissue. Beets, celery, carrots, seaweed.

Sulfur. It is part of proteins, hormones and vitamins, necessary for the activity of the liver.

Manganese. Necessary for protein synthesis, insulin formation. Bread, beets, legumes, fruits.

Copper. Affects the formation of hemoglobin, activates the process of thinking. Potatoes, cereals, seafood, cauliflower, nuts, cocoa.

It is important to know that when grinding flour loses about 80% of zinc, and when polishing rice, 50% of this trace element disappears. Vitamin C and B vitamins are destroyed in boiling liquid. During cooking, foods lose a significant amount of calcium and iron. To better preserve mineral salts, when cooking, immerse vegetables immediately in boiling water, and the liquid in the pan should completely cover the food. And in order to preserve vitamin C as much as possible, it is necessary to use stainless steel pans, nickel-plated or enameled. Aluminum and copper utensils destroy this vitamin.

In an ideal world, we would get all the nutrients we need on our plate - along with our food. But, in our world, we eat harmful semi-finished products, forget about healthy foods, vegetables and fruits. Of course, natural vitamins are preferable for us. But they are not so easy to get, especially in winter. Most of them disappear after the "source" itself was plucked from the garden, and boiling or freezing destroys the remains of many useful substances. A raw food diet will not solve the problem, because we will not eat raw liver or fish. There is a way out - vitamin supplements. But they should not be taken instead of, but together with natural ones.

The 10 Most Important All-Purpose Supplements for Everyone

B vitamins

Dosage. 50-300 mg per day. In complex preparations, all the vitamins of this group are contained in the right proportions. They dissolve in water and pass quickly throughout the body, so for a stable effect they must be taken either in the form of gradual release drugs (when the drug does not dissolve immediately) or in fractional doses.

ATTENTION! Doses of B vitamins should be increased when you sweat a lot, drink alcohol, take antibiotics, diuretics, sleeping pills, or estrogen.

Folic acid

Dosage. 400-1000 mcg daily (pregnant - 600 mcg, lactating - 500 mcg). Folic acid belongs to the B vitamins, so if you take a complex of these vitamins, you already get 400 micrograms of folic acid.

Vitamin C

Dosage. 500-3000 mg per day. The best form of this vitamin is an acid-free ester (ester-C) that enters the bloodstream faster and stays in tissues longer. Can be combined with bioflavonoids. Take it in the form of slow-release preparations or in divided doses with each meal. When taking anticoagulants, oral contraceptives, analgesics, corticosteroids, increase the dose after surgery.

ATTENTION! Pregnant women should not exceed the daily allowance. Chewable forms destroy tooth enamel. The combination of aspirin and vitamin C (not in ester form) can cause gastrointestinal disturbances and contribute to the development of ulcers.

Vitamin E

Dosage. 200-800 IU per day. If you are prone to high blood pressure, start with 100 IU, gradually increasing the dosage to 400 IU. Natural vitamin E is better absorbed than synthetic (DL-alpha-tocopherol). The supplement may contain beta-, delta-, gamma-, D-alpha-tocopherol (but not DL-alpha!) or a mixture of these types. Vitamin E is best taken fractionally with a meal containing a small amount of fat.

ATTENTION! People taking blood thinners should check with their doctor before taking vitamin E.

Calcium

Dosage. 1000 mg per day. Optimal shape- calcium citrate (salt of citrus acid), calcium carbonate and lactate are also well absorbed. Get at least 15 minutes of sun a day to produce vitamin D, which improves calcium absorption, or take 200-400 IU of vitamin D. You can take calcium with magnesium in a 2:1 ratio.

ATTENTION! Supplemental calcium may interact with calcium channel blockers and is therefore not recommended for people with kidney disease. Vegetarians who avoid dairy foods need an additional intake of this trace element.

Magnesium

Dosage. 300-500 mg daily. Take chelated magnesium (bound to proteins and amino acids to prevent interaction with other substances in the stomach) with meals. If you are also taking calcium, then make sure that the calcium-magnesium ratio of 2:1 is not disturbed.

ATTENTION! An overdose may cause diarrhea. Lower your magnesium intake if you are also taking antacids or laxatives. Diuretics remove magnesium.

Chromium

Dosage. 50-200 mcg daily. The most easily absorbed and most effective form is picolinate (also sold under the name "glucose tolerance factor"). If you are on a high carbohydrate diet, increase your chromium dose. Take in divided doses with meals.

ATTENTION! Vitamin C and aspirin increase chromium absorption. If you are taking insulin, check with your doctor before adding chromium to your diet.

Selenium

Dosage. 50-200 mcg per day with food.

ATTENTION! A dose of more than 900 mcg per day is toxic: a metallic taste appears in the mouth and the smell of garlic from the mouth.

Zinc

Dosage. 20-50 mg per day. Exceeding the dose of 150 mg may cause copper deficiency. The best forms are zinc gluconate and picolinate.

ATTENTION! Take separately from iron supplements. Essential for people following a vegetarian diet.

Omega 3 fatty acid

Regulate the activity of the cardiovascular, nervous, immune systems and reproductive function; prevent the formation of blood clots; lower cholesterol and triglyceride levels; relieve inflammation; reduce menopausal symptoms.

Dosage. 250-3000 mg per day in pure form. Take fractionally with fatty foods.

ATTENTION! Let your doctor know that you are about to introduce omega-3 fatty acids into your diet if you are taking medications for blood clotting.

11 specialized additives

Vitamin A

Dosage. 4000 ME per day - for women, 5000 ME - for men. At viral infection allow up to 50,000 IU per day.

ATTENTION! Start with low doses, gradually increase the intake and monitor the condition of the blood, especially in diabetes, liver disease and when using oral contraceptives. Pregnant women should not exceed the level of 5000 ME.

Bioflavonoids

Reduce symptoms of menopause: anxiety, hot flashes, mood swings. Strengthen the walls of capillaries; promote skin health; relieve inflammation; improve vision.

Dosage. 50-300 mg daily. It is good to combine with vitamin C, which improves the absorption of bioflavonoids.

Vitamin B6

Dosage. 30-250 mg per day with food.

ATTENTION! Increase intake on a high protein diet. Doses over 2000 mg per day are toxic.

Vitamin B12

Dosage. 1000-1500 mcg per day.

ATTENTION! Vegetarians tend to be deficient in this vitamin. Normally, the body contains a 5-year supply of B12, but the lack of this vitamin can result in a serious neurological disease. The first sign of deficiency is anemia, although symptoms of anemia may not appear with high levels of folic acid in the body.

Iron

Dosage. 10 mg - for men and 15 mg per day - for women (for pregnant women - 30 mg). Drink a glass of water when taking iron. It is best to take iron in the form of fumarate or ferrous gluconate capsules. It is well absorbed along with meat and vitamin C.

ATTENTION! Exceeding the daily allowance is dangerous. Never double your dose, even if you miss a dose. Alcoholism increases the risk of poisoning. Calcium, coffee, tea impair the absorption of iron.

Coenzyme Q 10

It is an antioxidant and slows down aging; improves tissue oxygen supply; strengthens the heart muscle; treats angina and hypertension; improves immunity; strengthens the gums; fights allergies; reduces the risk of breast cancer recurrence.

Dosage. 30-150 mg per day with fatty foods. Gel capsules are more effective than powder.

ATTENTION! Store in a dark cool place. Mild stomach upsets are possible.

Carnitine

Raises good cholesterol, lowers triglyceride and "bad" cholesterol associated with diabetes.

Dosage. 900-6000 mg per day. Take L-carnitine capsules with meals. For the treatment of heart disease, take 1000 mg 2-3 times daily. Drinking alcohol and eating fatty foods increases the need for carnitine.

ATTENTION! Avoid overdosing during pregnancy.

Bromelain

Breaks down proteins effective anti-inflammatory; relieves swelling; reduces the risk of blood clots; treats angina and hypertension.

Dosage. 250-500 mg 3 times a day before meals. When taken with food, it improves digestion, but has no therapeutic effect.

ATTENTION! May increase the effect of certain drugs. Tell your doctor if you are being treated for thrombophlebitis.

Lutein

Protects against the occurrence of cataracts, tunnel vision (violation of peripheral vision).

Dosage. 20 mg per day. Take capsules with a meal containing fat.

ATTENTION! May interact negatively with beta-carotene.

Garlic

Suppresses the formation of blood clots; lowers blood pressure; relieves inflammation; lowers triglyceride and cholesterol levels; raises the level of "good" cholesterol; fights bacteria, viral and fungal infections; reduces glucose levels.

Dosage. 600-5000 mcg per day of allicin, active ingredient contained in garlic.

ATTENTION! If you are being treated for thrombophlebitis, consult your doctor.

Glucosamine

Stimulates the growth of cartilage; relieves inflammation and pain in the joints.

Dosage. 500-1500 mg per day. Use glucosamine sulfate, not hydrochloride or N-acetylglucosamine.

ATTENTION! Rarely, stomach upset is possible.

How to take supplements

Start with the smallest of the recommended doses. The effect of nutritional supplements is felt gradually, as the cells regenerate. If you don't see any effect after a month, increase the dose. If even the maximum dose does not work, gradually reduce the dosage to zero, and then start over. When side effects stop taking.

Take supplements with meals (but not with diuretics like coffee or tea) so they are better absorbed. Remember that the body can only absorb a certain amount in a period of time, so take the drugs fractionally throughout the day.

Supplements will not replace you healthy eating, but if you work too hard, they will support your body.

What supplements do you need depends on your activity and activity. To whom do you refer yourself?

HARD WORKER

Let's say that you spend 12 hours a day at work and enjoy your achievements and creativity. Even in this "office Eden," pleasurable overexertion can be detrimental, draining your energy and making you susceptible to infections and colds. Boost your immunity with supplements:

1. Coenzyme Q10 produces the energy needed for intensive work.
2. B vitamins turn food into fuel and fight stress.
3. Vitamin A is important for the immune system.
4. Vitamin C supports immunity and reduces the effects of stress.
5. Zinc supports the action of other nutrients involved in the immune response.

HOMEBODY

You can relax on the couch with a good book or literally glued to the phone, maybe you're just recovering from the flu or chained to your desk. But prolonged sitting in one place leads to weight gain and heart disease, especially if you chew large amounts of unhealthy food. In the fight against a sedentary lifestyle, you will be helped by:

1. Omega-3 fatty acids deliver oxygen to cells.
2. Bioflavonoids strengthen capillary walls, reduce the risk of blood clots.
3. Garlic lowers blood glucose levels, thins the blood, which reduces the risk of blood clots.
4. Folic acid prevents heart disease and relieves mild depression due to lack of physical activity.
5. Chromium stabilizes blood sugar levels.

SPORTSWOMAN

If you are fond of swimming, cycling or hiking, if your favorite type of recreation is to jump out of bed early on Sunday morning and rush into battle, or rather, into leisure, you need nutritional supplements allowing you to quickly replenish the spent energy. The following supplements will help to cope with exhaustion, pain and make Monday morning more tolerable:

1. Carnitine increases endurance, helps the heart to use oxygen more efficiently.
2. Calcium strengthens bones and prevents fractures.
3. Omega-3 fatty acids speed up recovery after physical fatigue.
4. Bromelain prevents inflammation caused by exhaustion and sports injuries.
5. Glucosamine protects and strengthens joints.

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Coach Nutritionist, Sports Nutritionist, Honored Author of Evehealth

09-04-2016

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Very often people underestimate the role of vitamins in their lives. Many do not consider it necessary to monitor nutrition and additionally take essential vitamins and minerals. After all, they do not add energy to us and do not become a building material for the body.

But the consequences of beriberi will not keep you waiting. and as a result, exacerbation of chronic diseases, fatigue and lack of performance, premature aging, the skin loses its elasticity and firmness, wrinkles and age spots appear.

Women will definitely be upset by such changes in the body and appearance. And in order to avoid this, you need to know: what vitamins are necessary for each organ of our body for full-fledged work (heart, blood vessels, etc.).

Without vision, human life is devoid of bright colors. Our eyes are often tired, watery, redden. But we usually do not attach much importance to this.

human life in modern world unthinkable without gadgets: computers, phones, tablets. And in the evenings, watching a TV show in front of the TV is mandatory. It is sometimes difficult for the eyes to endure such loads.

If in the evening the clarity of vision disappears, the eyes are watery and sore - they urgently need a rest. And, most likely, it will only benefit.

What vitamins do you need to drink for visual acuity?

1. Vitamin A. It just prevents fatigue and redness of the eyes. Prevents the development of cataracts in adulthood. If by evening the clarity of the images is lost, and the eyes begin to hurt, then you should add to your diet: liver, dairy products, tomatoes, rose hips, oats, green vegetables, raspberries.
2. Vitamin B1. Stops the process of vision deterioration, affecting the functioning of the nervous tissue. This vitamin is present in meat products, liver, kidneys, honey, buckwheat.
3. Vitamin B2. Its other name is riboflavin. The lack of it is signaled by the frequent bursting of blood vessels, as well as discomfort, reminiscent of "sand in the eyes." This vitamin is abundant in dairy products, eggs, apples, and nuts.
4. Vitamin C or ascorbic acid . If there is a lack of “ascorbic acid” in the body, then it signals this by a decrease in immunity and rapid fatigue. Eyes often start to hurt by the end of the day, they get tired quickly when working on a computer. It is enough to add the following foods to the diet so that the condition returns to normal: kiwi, lemon, cabbage, rose hips, bell peppers, carrots, tomatoes, etc.

Of course, vitamins can be obtained from food, but provided that you organize the correct and balanced diet. What, alas, modern conditions, is extremely difficult. Therefore, it is best to give preference to supplements. Vitamins can be drunk separately, but it is much more convenient and safer to choose a vitamin complex. They can be purchased both in local pharmacies and in specialized online stores. We recommend that you pay special attention to the iHerb website, which presents high-quality and certified products from the best manufacturers.

To improve your vision, be sure to try:

Vitamins necessary for a person to strengthen bones and joints

Of course, the main macronutrient for our skeleton is calcium. But for its assimilation, other vitamins are also needed. You need to take care of it all the time: both during the active growth of the body and in old age.

The most necessary vitamins for strengthening bones and joints:

1. Vitamin D Its main merit is to help calcium and phosphorus be better absorbed in the intestines. It is especially important for children. The vitamin also controls the amount of calcium needed to keep our bones strong. Insufficient intake of vitamin D in human food is fraught with fractures, injuries of the vertebrae. In order not to bring to this, you need to eat fatty fish (herring, mackerel, trout, salmon), dairy products, eggs, liver.
2. Vitamin C. With a long-term lack of ascorbic acid in a person, teeth are destroyed, bones do not grow together well during fractures. The fact is that vitamin C takes part in the synthesis of collagen, which forms fibers that are so necessary for our bones and joints. Lemon, bell pepper, kiwi in daily consumption will reduce the risk of bone deformities.
3. Vitamin A. It, like vitamin D, helps calcium and phosphorus to be better absorbed. Prevents the development of osteoporosis, strengthens the walls of bones. You should diversify your diet with green vegetables, mountain ash, rose hips.
4. Vitamin B6. They also help strengthen the walls of the bones. There is a lot of it in sunflower seeds, walnuts, seafood, meat products, bananas, potatoes, etc.

Also supplement your diet with dietary supplements to strengthen bones and joints with iHerb:

Few people can boast of beautiful hair. For some, they are brittle and dry, or, conversely, oily at the roots. Someone suffers from dandruff or loss. Everyone has different problems, but the essence is the same - they don’t get hair.

It turns out that it is not enough just to have a quality shampoo or conditioner. Even weekly hair masks will not save the situation if the hair is deprived of the vitamins and minerals it needs.

What vitamins do our hair need:

1. B vitamins.
   • Vitamin B2 provides hair with smoothness and shine. Its deficiency affects the increased fat content at the roots and dryness at the ends of the hair. A sufficient amount of the vitamin is present in dairy products, meat, eggs.
   • Vitamin B6. Eliminates dry hair, itching, dandruff. There are nuts, fish, cereals, liver.
   • Vitamin B7. Provides a voluminous hairstyle, as well as smoothness and healthy looking hair.
   • Vitamin B9 promotes hair growth. Its deficiency can lead to sad consequences - partial or complete loss of hair. To prevent this from happening, eat fish, nutritional yeast, cottage cheese, cheese.
2. Vitamin A. The lack of this vitamin immediately affects the hair. They become lifeless, dry, dandruff appears, hair loss is noticed. This can be avoided with proper nutrition green onion, spinach, lettuce and fatty fish. Hair will change right before your eyes: it will become silky and shiny.
3. Vitamin C enhances hair growth, contributes to their strength. In addition, it strengthens the walls of blood vessels, which leads to saturation of the hair follicles with blood. Most vitamin C in kiwi, bell pepper, lemon, apples.
4. Vitamin E. Known as the "beauty vitamin". It also affects the beauty of the hair. Nourishes hair follicles and promotes their strength. Relieves itching of the head, provides a quick tightening of wounds. To avoid hair loss, you need to add to your diet: sea fish, liver, sunflower seeds, vegetable oils, egg yolk, etc.

Vitamins and substances necessary for the body for beauty and youthful skin

The need to take care of the skin is not even worth talking about. After all, it is she who gives out the true age of a person. The skin has many functions, including the role of a kind of "filter" for the whole organism.

Appearance skin can signal all sorts of diseases internal organs. Numerous skin diseases, such as acne, furunculosis, psoriasis, etc., do not add beauty. To prevent this, you need to properly care for it. And this care should not be limited to external means.

1. Vitamin E. If we talk about the skin, then it is impossible to forget about it. Retains youthfulness of the skin, promotes its hydration. Protects against free radicals. Vitamin deficiency leads to premature aging and sagging of the skin of the face and body.
2. Vitamin A. Reduces fine wrinkles, restores damaged skin in a short time. With a deficiency, the skin becomes dry, flaky, acne and age spots may appear.
3. Vitamin C. Vitamin deficiency affects not only the skin, but the whole body as a whole. Aggravated allergic reactions, itching, redness appears on the skin. The general appearance of a person speaks of fatigue. Vitamin C accelerates the healing of purulent diseases faster and prevents bruising.
4. Vitamin K. Edema, pallor, pigmentation - signal a lack of this vitamin.
5. B group vitamins. Provides renewal of skin cells. Moisturizes, treats skin diseases, dilates blood vessels. Vitamin deficiency affects the skin in the form of allergic red spots, acne, acne, dermatitis.

It is impossible to make a beautiful manicure if. This can be a huge disappointment for any woman. But proper nutrition with the addition of essential vitamins will solve this problem.

What vitamins are needed by the body to strengthen nails:

1. Vitamin C. Do the nails exfoliate, break, do white spots and indentations clearly stand out on them? This signals a lack of vitamin C.
2. Vitamins B3 and B5. Their insufficient amount in food becomes noticeable on the nail plate. The nails are thin with a gray tint and a strong bulge.
3. Vitamin A. Protects our nails from external influences. Such as: cleaning products, a sudden change in weather, not wearing gloves in extreme cold.

iHerb presents combined vitamin complexes that will help restore and maintain healthy hair, nails and skin. Efficiency and efficiency among others stand out:

Vitamins to strengthen the nervous system

We often test the strength of the nervous system. Stress at work, traffic jams, problems in the family, inopportunely naughty children ... All this unbalances. Alarming symptoms appear: depression, deterioration of well-being, fatigue, anxiety. The required amount of vitamins per day can solve this problem.

Vitamins to strengthen the nervous system:

1. B vitamins(B1, B6, B12):
   • Vitamin B1. It is considered an excellent antidepressant. Eliminates stress, depression. Focuses on important details.
   • Vitamin B6. Promotes concentration of memory, eliminates fatigue and sleep disturbances.
   • Vitamin B12. First aid in strengthening the nervous system. It normalizes many disorders: apathy, deterioration of memory and concentration, premature aging, weakness and lethargy.
2. Vitamin E. It is prescribed for constant fatigue and high physical exertion.
3. Vitamin D Eliminates depression and depression.
4. Vitamin C. Eliminates symptoms: anxiety, stress, depression. Increases lust for life and interest in work.
5. Vitamin A. Does not allow nerve cells to "wear out". Prevents insomnia, adds calmness.

Strengthen nervous system and find a balance will help:

Popular pharmacy vitamin complexes

Not always taking multivitamins is justified. If you live in locality with fresh air, eat homemade products - vitamins are not needed. In other cases, they can be useful, especially during the traditional spring beriberi.

What vitamin complexes have earned the trust of people?

• Vitrum. Production - USA. The complex is balanced and designed to strengthen the entire body. Suitable for pregnant women and athletes with high physical exertion. Release forms differ: Beauty, Beauty Lusk, Beauty Elite, Antioxidant.
• Cosmetic alphabet. The developers assure us that for better absorption it is necessary to take some groups of vitamins at different times. For this, the tablets differ in color. You need to take them 3 times a day.
• Supradin. Available in the form of chewable sweets and tablets. Especially he fell in love with children because of the delicious gummy bears. The course of taking Supradin is 1 month. Manufacturers do not recommend treatment more than twice a year.
• Complivit "Shine". The course of admission is one tablet per day for 1 month. The complex contains all the necessary vitamins and minerals. Designed to preserve women's beauty and health.

We draw conclusions!

Of course, this list can be continued indefinitely. Pharmaceutical companies are ready to present new vitamin complexes every month. The same additives are selected on the basis of the ratio: price - quality. BUT positive effect from the application is seen by millions of people.

Of course, it is better to take vitamins and minerals in their natural form, but if this is not possible, then pharmacy products will serve you a great service, put all organs and systems in order, improve your well-being and increase immunity!
Be healthy and happy!

Doubt: should you take extra vitamins from a pharmacy or a natural vitamin dose that you receive daily with food, is it enough to solve such a difficult task as maintaining health? And in general, how great are the real benefits of vitamins, are the manufacturers of multi-colored pills cunning, talking about their unconditional need? Let's find out!

The existence of vitamins became known at the end of the 19th century. However, our true interest in this substance was awakened when we clearly understood that vitamins promise us personal benefits. They are can "provide" us with beauty, youth, good health .

Vitamins are our helpers for all occasions. When the cold comes, they protect us from colds. When another stress strikes, they restore our strength, returning energy. They protect us from dangerous free radicals, premature aging, and cancer. Therefore they are called the matter of health. In the UK, France and Holland, not relying only on fruits and vegetables as the only sources of vitamins, one in three regularly takes vitamin pills. In Russia - every thirty-third. Meanwhile, as experts in the field of nutrition say, vitamins manifest themselves not by their presence, but by their absence. Useful substances are in short supply - and we become weaker, vulnerable, lethargic.

Nature, creating man, made an unfortunate miscalculation. On the one hand, she did our life is impossible without vitamins, although this is not food or medicine . On the other hand, it almost deprived the body of the ability to synthesize and store them for future use. How to resolve the contradiction? Here's what each of us needs to know about vitamins in order to make the right decision.

Vitamins: the right choice

From food or with vitamin preparations?

To get the required daily vitamin dose only from food, you need to be sure that your diet is perfectly balanced, and eat 5 servings of fresh fruits and vegetables every day (based on recent research, experts suggest increasing this amount to 8 and even 10).

Also consider the following facts:

• In nature, there are no products in which all vitamins vital to the human body are present at once.
• Vitamins are absorbed from food by no more than 20%.
• These delicate compounds break down easily during food preparation and storage. Losses in this case range from 40 to 90%.

And now judge for yourself, can you satisfy the "hidden hunger" (the so-called lack of vitamins), even eating right? Specialists of the Institute of Nutrition of the Russian Academy of Medical Sciences are convinced that it is not.

However, say nutritionists, even regular intake of vitamins does not cancel proper nutrition , which provides us with other important substances: proteins, fats, carbohydrates, fiber.

natural or synthetic

There is practically no difference - thanks to modern high technologies for the production of vitamins. Furthermore, synthetic vitamins are absorbed even better than natural ones, which are often found in food in a bound form. However, do not forget that fruits, vegetables and other products additionally contain so-called secondary plant substances (enzymes, flavonoids), which enhance the beneficial effect of vitamins by about 50 times. So far, not a single laboratory in the world has been able to "pack" these substances into a capsule or tablet.

Before meals or after?

If there are no special instructions in the instructions, then vitamin and vitamin-mineral complexes should be taken immediately after meals, and better at the end of the most satisfying meal in the morning. The drug is better absorbed. And for example, taking vitamin C at night (even as part of a cold remedy) can provoke the formation of stones.

From time to time or constantly?

For real effect, take vitamins regularly. Carefully study the label, which must necessarily indicate the specific content of each vitamin (it is more convenient when the numbers are given as a percentage of daily requirement). If 100% is indicated, the drug can be taken every other day. Since, according to the research of specialists from the Laboratory of Vitamins and Minerals of the Institute of Nutrition of the Russian Academy of Medical Sciences, the total lack of vitamins in us is approximately 50%.

Vitamins or minerals?

Both. These beneficial substances in combination are called micronutrients. Many minerals and vitamins work well together complementing each other's activities.

Micronutrient Partners

• Selenium enhances the antioxidant effect of vitamin E.
• Vitamin C improves the absorption of chromium.
• Vitamin D helps the body absorb calcium and phosphorus.
• Vitamin B6 increases the bioavailability of magnesium.

However, the neighborhood of certain vitamins and minerals is undesirable. Keep this in mind when compiling your menu or taking a vitamin-mineral complex.

Micronutrient antagonists

• Vitamin E is poorly compatible with iron.
• Vitamin C does not combine with B vitamins, as well as its elevated level can cause copper deficiency.

Your guide to micronutrients

Vitamins and minerals	What are they responsible for?	Sources	Daily dose
A - retinol and carotene - provitamin A	Provides normal vision, participates in skin regeneration, fights infections, is necessary for the normal functioning of the lungs and digestive system.	Retinol: whole milk, butter, egg yolk, oily fish. Carotene: Red, yellow, orange and green colored fruits and vegetables.	1 mg
B - thiamine - B1, riboflavin - B2, pantothenic acid - B5, pyridoxine - B6, folic acid - B9, cyanocobalamin - B12)	Responsible for energy production, support skin health and proper metabolism, promote hematopoiesis, help to keep calm, having a beneficial effect on the state of the nervous system.	Whole grain bread, muesli, cereal, greens and leaf lettuce, potatoes, yeast, nuts, liver.	B1-1.4 mg B2-1.5 mg B5-6 mg B6-1.6 mg B9-0.2 mg B12-1 mg
C - ascorbic acid	It strengthens the immune system, protects against stress, relieves fatigue, increases efficiency, participates in the excretion of cholesterol from the body, and has an anticarcinogenic effect.	All vegetables (especially cabbage, especially sauerkraut, tomatoes, Bell pepper, potatoes, greens). All fruits and berries (primarily black currants, citrus fruits, kiwi). As well as fruit and vegetable juices, rose hips.	70-100 mg
D - calciferols	Affects mineral metabolism, ensures the health of hair, teeth, nails, improves bowel function.	The sun (vitamin is formed from the provitamin contained in the skin under the influence of ultraviolet radiation). Whole milk, sour cream, cream, cod liver, tuna.	0.01 mg
E - tocopherols	A strong antioxidant - protects cells from the damaging effects of free radicals, has a positive effect on the brain, blood vessels, nervous system, heart, skin and reproductive system, slows down the aging process.	All vegetable oils, sunflower seeds, nuts, halva.	8-10 mg
K - phylloquinone	Promotes blood clotting. One of the few vitamins that are produced in the body.	Green vegetables: lettuce, cabbage, greens. The darker the leaf color, the higher the vitamin content.	About 0.1 mg
Ca - calcium	Serves as a building material for our bones and teeth, maintains the normal state of the nervous system and muscle tissue.	Milk and all dairy products, cheese, oily fish, green leafy vegetables, chicken eggs.	1000-1200 mg
Cu - copper	Promotes the formation of hemoglobin - a substance that carries oxygen to all tissues and organs, has antimicrobial properties, maintains the smoothness and elasticity of the skin, participating in the synthesis of collagen.	Liver, cereals (oatmeal, buckwheat, millet), seafood, legumes.	900 mcg
Fe - iron	Promotes the transport of oxygen to all body systems.	Red meat, offal, eggs, fatty fish, whole grain bread, dried fruits.	15 mg
Mg - magnesium	It has a calming effect on the nervous system, helps the heart beat smoothly, alleviates the manifestations of stress and PMS, and prevents spasms.	Wheat bran and sprouts, nuts, oat flakes, rice, bananas.	300 mg
P - phosphorus	It makes bone tissue strong, actively participates in metabolism, ensures normal muscle function.	Milk, meat, fish, other animal products. Beans, peas, bread (phosphorus is absorbed worse from plant foods).	800 mg
Se - selenium	It is an antioxidant and reduces the risk of heart disease and cancer.	All grains, seeds, nuts (especially Brazilian), sea fish and seafood, beef, pork.	100 mcg
Zn - zinc	Helps maintain healthy skin and hair, is responsible for puberty, smell and taste.	Walnuts, seafood, red meat, cheese, nuts, oatmeal.	15 mg

Normal or overdose?

In large quantities, vitamins, especially fat-soluble vitamins A, D, E and K, which are poorly excreted from the body, can be simply dangerous. Their overdose leads to poisoning and metabolic disorders. Extremely high doses of vitamin A cause headaches, too much vitamin E provokes skin inflammation. By the way, recommended daily doses of vitamins different countries may differ slightly depending on the climate, ecological situation and some other features.

Who needs supplements?

In certain life situations and circumstances, some of us require more vitamins and minerals.

Adhere to vegetarianism

Those who avoid animal products are deficient in iron, B vitamins, calcium and zinc.

Optimal solution : multivitamins, mineral supplements, soy products.

Been sick recently

Supplementation with vitamins will support a weakened immune system and speed up recovery.

Optimal solution : fresh fruits and vegetables in abundance, vitamin complexes (on the advice of the attending physician).

Expecting a baby, prenatal vitamins

Folic acid extradoses during this critical period of life (especially early in pregnancy) will reduce the risk of congenital malformations in the fetus.

Optimal solution : increase the daily dose of vitamin B9 to 400 mcg (0.4 mg).

Go on a diet

By cutting back on your diet, you are likely to decrease your vitamin intake as well.

Optimal solution : vitamin-mineral complexes.

smoke

Just one cigarette smoked destroys 25 mg of vitamin C - 1/4 of the daily value (!).

Optimal solution : do you think we will advise you to increase the intake of vital ascorbic acid? No, stop smoking!

Are you stressed

Under the influence of stress, the consumption of many vitamins (primarily C and group B) increases markedly.

Optimal solution : vitamins of group B, micronutrients-antioxidants: vitamins A, C, E, minerals zinc, selenium, magnesium.

Are you taking medication, are you undergoing treatment?

Some drugs and medical procedures impair the absorption of vitamins and minerals, reduce their content in the body.

Optimal solution : vitamin-mineral complexes (on the advice of the attending physician).

Suffer from diabetes

The need for micronutrients in this disease is significantly increased. Deficiency of vitamins and minerals threatens with complications.

Optimal solution : additional intake of the most important vitamins and two trace elements - zinc and chromium, which contribute to the synthesis of insulin, increase immunity, regulate carbohydrate metabolism.