Acids and minerals constituting 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 (mentally) for a long time, and now, finally, I made up my mind. Today we are talking about vitamins, which occupy more than one shelf in the windows of pharmacies. I can imagine how difficult it is for you to choose the most suitable complex of vitamins and minerals among them, when they turn to you with such a request.

Moreover, recently our citizens have been seized 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 ecology is “not the same”, the products are “not the same,” we live “not so,” etc., etc.

Therefore, in an endless stream, young and old, sick and healthy, go to your pharmacy in an endless stream, in order to once again blow up your brain with their question:

"What vitamins do you recommend?"

After studying the information on the Internet and passing it through myself, I will now express my opinion, and, as always happens on, I will sketch out some algorithm for when to recommend which vitamins and minerals.

But first, let's take a very brief look at 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 without them is impossible, since they are biocatalysts, that is, they regulate metabolic processes in the body. Vitamins activate the work of enzymes that trigger amazing chemical processes in our body. Thanks to this, we can breathe, blink, wiggle our fingers, pick our nose, think, in general, LIVE!

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

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

Water-soluble vitamins are quickly excreted, therefore they rarely cause hypervitaminosis.

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

Vitamin A in large doses has a teratogenic effect. 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 in modern complexes solved?

Vitamins and trace elements can "help" each other in their work, or they can interfere. To solve the problem of compatibility, manufacturing companies resort to different tricks:

1. Physically separate the 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. Controlled release technology is used with different release times of the active substance.

This is to the replicas of buyers that there is a good old Undevit, which costs several times cheaper, and at the same time "is not at all worse."

True, the question arises, how are the above technologies used in syrups? I think not.

To drink or not to drink vitamins?

So where should vitamins come from?

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

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

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

Secondly, in order not to experience a lack of vitamins, a person must 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. Moreover, even if he does not eat, for example, beef liver, he probably uses something from this set: carrots, herbs, butter, eggs, milk, tomatoes, peppers. And therefore, it receives its daily intake of vitamin A. The situation is the same with other vitamins.

Therefore, in most cases, even Internet workaholics like me are not particularly deficient in vitamins. 🙂

This is confirmed by therapists. Have you ever been diagnosed with "hypovitaminosis such and such" or even more tart: "vitamin deficiency"?

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.

Preparing for this conversation, I read many articles and saw that the opinions of pundits were divided in relation to synthetic vitamins. 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 drink a vitamin and mineral complex? Here is my opinion:

If a person feels good, eats normally, and nothing bothers him, you do not need to drink vitamins.

But I understand perfectly that the dialogue:

-Advise vitamins, please!

- I don't recommend them to you at all ...

will look, to put it mildly, ridiculous.

And therefore I continue:

Additional intake of vitamins is necessary in the following cases:

• With a monotonous and inadequate diet in conditions of a frantic rhythm of life, when in the morning there is coffee with a sandwich, in the afternoon - tea with a candy or a cookie (5 times), and a normal dinner is only in the evening, and even then, if you have enough strength. This also includes hunger strikes, called the beautiful word "diet".
• After illnesses.
• For severe chronic diseases.
• If the work is associated with increased physical activity.
• After antibiotic treatment.
• With chronic stress.
• During pregnancy and breastfeeding.
• With hypo- and avitaminosis, confirmed by analyzes.
• If the person smokes. For example, smokers need 40% more vitamin C than non-smokers.

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

7 questions for a buyer buying a complex of vitamins and minerals

1. Who are you taking: an adult or a child?
2. Child (adult) age?
3. Man or woman?
4. Smoker or not?
5. Are there any thyroid diseases?
6. For what purpose are you taking?
7. Are you taking any other vitamins?

Now I will explain.

On the first point, everything 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 some vitamins and contains more minerals than any other complex. Do Russians need them?

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

3. Are you buying a man or a woman?

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

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.

Remember the "trick" of these vitamins? Vitamins and minerals are separated into different tablets to avoid conflicts with each other.

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

4. To a person who smokes 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, absorbed into the bloodstream, penetrate into every cell. In this regard, vitamins are consumed faster, and a new portion is needed.

Therefore, ordinary vitamins are indispensable.

Earlier, I remember, there were special vitamins for smokers Vitamkur. I don't see them now. Sorry. They did not contain any dangerous smoking people vitamin A, and the dosages of other vitamins were most appropriate.

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

In second place, I would put Supradin.

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

5. Are there any thyroid diseases?

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

6. For what purpose will you take vitamins?

"For prevention":

• Alphabet (as part of iodine).
• Multi-tabs Classic (as part 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.

In case of physical exhaustion, fatigue:

• (there is iodine).
• Supradin (no iodine).
• Energy Alphabet contains extracts of magnolia vine, eleutherococcus, succinic acid (iodine is present).
• Gerimax Energy (no iodine) contains ginseng extract.
• Dynamisan (in 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 warn!

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

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

Hair is dull, nails are flaking, etc.

• Vitrum beauty (18-30 years old).
• Vitrum Beauty Elite (over 30 years old).
• Vitrum Beauty Lukes (over 45 years old).
• Alphabet Cosmetics

All contain iodine.

"Sedatives"

• Vitrum super stress(no iodine).
• Complivit Antistress... Contains Ginkgo Biloba extract, improves cerebral circulation and memory. No yoda.

For diabetics

• Complivit Diabetes(no iodine).
• Diabetes Alphabet(as part of iodine).

7. Do you take any other vitamins?

We ask this question in order to prevent an overdose of vitamins. If the answer is yes, tell us about a possible overdose of vitamins and advise you to take the 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 this:

If you drink vitamins for preventive 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 were created especially 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 the very thing for us.

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

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

And the last thing.

How long does it take to take them?

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

But honestly, it's better to eat well than to stuff yourself with artificial vitamins.

What do YOU \u200b\u200bthink about this? Write, share, comment, add.

With love to you, Marina Kuznetsova

Most can be obtained from a balanced diet. However, the regular diet lacks several very important nutrients. This article lists 7 nutrients that 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 impaired brain function. 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 the gland to be absorbed.

Iodine

Iodine is essential for the normal functioning of the thyroid gland and normal brain activity. Iodine deficiency is observed in almost a third of people on the planet, so do not forget to eat foods 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 made from cholesterol in the skin when it is exposed to sunlight. Vitamin D deficiency is usually not visible. 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 be in the sun for a bit!

Vitamin B12

Vitamin B12, also known as cobalamin, is a water-soluble vitamin. It is essential for blood formation as well as 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 nutritional supplements.

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

Thus, people who do not eat animal products are at 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 acts as a signaling molecule throughout the body. Without it, our heart, muscles and nerves will not be able to 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 are liver, fish oil, carrots, and dark green leafy vegetables.

Magnesium

Magnesium is one of the key minerals in the body. It is essential for bones and teeth and is involved in over 300 enzymatic reactions. Almost half of people in developed countries are deficient in magnesium in their bodies. The main symptoms of magnesium deficiency can be heart rhythm disturbances, muscle cramps, fatigue and migraines. To avoid this, eat whole grains, 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 only come from food.

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

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

Vitamins

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

Vitamin D (calciferol) essential for normal metabolism. It is also a great tool for a good mood. Vitamin D gives us the sun, from which we get energy and good mood. Unfortunately, as daylight shrinks, we get less of it. This is where the unmotivated autumn-winter depression, sleepiness 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. The absorption of vitamin D is promoted by calcium.

Vitamin Aperfectly strengthens the immune system; gives health to the skin; supports functions urinary tract and lungs; useful for mucous membranes and intestinal tract; promotes rapid wound healing; 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. In fact, 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 sex glands. It reduces the risk of cataracts, relieves the symptoms of menopause. 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, herbs, 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 \u200b\u200b(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 on difficult "critical days", helps fight excess weight, ensures healthy skin, eyes and hair, improves heart muscle function, maintains muscle tone in 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 swings; reduces the content in the blood 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. The deficiency leads to fatigue, sensitivity to cold, irritability. It is found in cereals, wholemeal flour, beans, peas and pork.

Vitamin B6 participates in protein metabolism; prevents the risk of heart disease by lowering the level of the amino acid homocestine; promotes estrogen metabolism; relieves symptoms of premenstrual syndrome and fatigue; helps to form strong bones; stimulates immunity; relieves nausea during pregnancy and postpartum depression. The need for it increases during 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 homocestine; reduces the risk of cardiovascular disease; 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 liver, lean meats, seafood, yeast, buckwheat and wheat flour, prunes and dates.

Vitamin F prevents the formation of deposits of cholesterol in the arteries, prevents the development of heart disease. There is a lot of this vitamin in margarine, nuts, vegetable oil, sunflower seeds, avocados.

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

Vitamin H has an anti-inflammatory effect. Recommended for problem skin and brittle nails. It can be helpful in preventing baldness, and it even prevents hair from graying. Its sources: kidney, 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. And only at the beginning of the 90s at the disposal of scientists appeared instruments with the help of which it was possible to study this "conspirator". Today it is known for sure that vitamin K plays a significant role in the metabolism of bones and connective tissue, and also contributes to healthy kidney function. It is found in cabbage, spinach, beans, cucumbers, tomatoes, yogurt.

How to find out what vitamins our body lacks?

Several signs of vitamin deficiency:

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

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

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

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

B6 - depression, inflammation of the skin - more often in the area of \u200b\u200bthe nasolabial folds and under the eyebrows, as well as on the hairy surface.

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

D - pain in the area of \u200b\u200bbones, dental disease, head sweats often.

It is very important for the body to receive all the minerals necessary for normal life: iron, magnesium, selenium, calcium, potassium, zinc, copper, and so on. There are over 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 together with vitamins help our body to absorb them. Lack of minerals, as well as excess, is unhealthy.

Minerals

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

Magnesium.Essential 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. Since chromium promotes metabolism and controls blood sugar levels, it reduces sugar cravings caused by decreased sugar.

Selenium. Enhances the effect of vitamin E; protects against skin, lung, breast, rectal and prostate cancer; supports heart health; stimulates immunity; promotes the correct development of the fetus in the body of a pregnant woman; has an anti-inflammatory effect.

Zinc. Extremely important for bone health and immunity; promotes the activation of antioxidants and hormones; healing wounds; enhances the effect of vitamin B6 and polyunsaturated fatty acids. Oatmeal, nuts, cheese, yolks, seafood, meat, vegetables.

Iron.Transport oxygen to tissues; turns food into energy; supports the body's defenses and synthesizes collagen. Spinach, strawberries, cherries, apricots, celery, tomatoes, legumes, quince.

Phosphorus. It is part of the bone tissue, the composition of 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 intense 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 \u200b\u200bfish, 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 a part of proteins, hormones and vitamins, it is necessary for liver activity.

Manganese. It is necessary for the synthesis of proteins, the formation of insulin. Bread, beets, legumes, fruits.

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

It is important to know that when grinding flour loses about 80% of zinc, and when grinding 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, immerse vegetables when cooking immediately into 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 cookware destroys this vitamin.

In an ideal world, we would get all the nutrients we need on our plate - with our food. But, in our world, we eat harmful semi-finished products, we forget about healthy foods, vegetables and fruits. Of course, natural vitamins are preferable for us. But they are not easy to obtain, especially in winter. Most of them disappear after the "source" itself was torn from the garden, and cooking or freezing destroys the remnants 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 solution - vitamin supplements. But they should be taken not instead of, but together with natural ones.

10 Most Important All-in-One Supplements That Are Good for Everyone

B vitamins

Dosage. 50-300 mg daily. In complex preparations, all vitamins of this group are contained in the right proportions. They dissolve with water and quickly pass throughout the body, therefore, 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 (for pregnant women - 600 mcg, lactating - 500 mcg). Folic acid belongs to the B vitamins, so if you take a complex of these vitamins, you are already getting 400 mcg 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 the tissues longer. Can be combined with bioflavonoids. Take it in gradual release form or in divided doses with every 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 ulcers.

Vitamin E

Dosage. 200-800 IU per day. If you have a tendency 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). Supplement may contain beta, delta, gamma, D-alpha-tocopherol (but not DL-alpha!), Or a mixture of these. Vitamin E is best taken in divided doses with a meal containing a small amount of fat.

ATTENTION! People taking blood-thinning medications should talk to their doctor before taking vitamin E.

Calcium

Dosage. 1000 mg daily. The optimal form is calcium citrate (citrus acid salt); calcium carbonate and lactate are also well absorbed. Be in the sun for at least 15 minutes a day to produce vitamin D, which improves the absorption of calcium, or take 200-400 IU of vitamin D. You can take calcium with magnesium in a 2: 1 ratio.

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

Magnesium

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

ATTENTION! Overdose can cause diarrhea. Reduce 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 as Glucose Tolerance Factor). Increase the chromium dose on a high-carb diet. Take in divided doses with meals.

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

Selenium

Dosage. 50-200 mcg daily with meals.

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

Zinc

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

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

Omega-3 fatty acids

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

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

ATTENTION! Tell your doctor that you are considering adding omega-3 fatty acids to your diet if you are taking blood clotting medications.

11 specialized supplements

Vitamin A

Dosage. 4000 ME per day - for women, 5000 ME - for men. When viral infection let's take up to 50,000 ME per day.

ATTENTION! Start with low doses, gradually increase your intake and monitor your blood, especially for diabetes, liver disease, and oral contraceptive use. Pregnant women should not exceed 5000 IU.

Bioflavonoids

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

Dosage. 50-300 mg daily. Combine well with vitamin C, which improves the absorption of bioflavonoids.

Vitamin B6

Dosage. 30-250 mg daily with meals.

ATTENTION! Increase intake on a high protein diet. Doses over 2,000 mg per day are toxic.

Vitamin B12

Dosage. 1000-1500 mcg per day.

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

Iron

Dosage. 10 mg for men and 15 mg per day for women (for pregnant women - 30 mg). Drink a glass of water while taking iron. It is best to take iron in the form of ferrous fumarate or ferrous gluconate capsules. It is well absorbed 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 the supply of oxygen to tissues; strengthens the heart muscle; treats angina and hypertension; enhances immunity; strengthens the gums; fights allergies; reduces the risk of recurring breast cancer.

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

ATTENTION! Store in a cool, dark place. Mild stomach upset is possible.

Carnitine

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

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

ATTENTION! Avoid exceeding the dose 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 daily before meals. When taken with meals, it improves digestion but has no therapeutic effect.

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

Lutein

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

Dosage. 20 mg daily. Take in capsules with food 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; increases the level of "good" cholesterol; fights bacteria, viral and fungal infections; lowers glucose levels.

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

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

Glucosamine

Stimulates the growth of cartilage; relieves inflammation and joint pain.

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 lowest recommended dose. The effect of food supplements is felt gradually as cells regenerate. If you do not see an 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 such as coffee or tea) for better absorption. Remember that the body is able to assimilate only a certain amount in a period of time, so take the drugs in divided doses throughout the day.

Supplements are not a substitute for a healthy diet, but if you work too hard, they will support your body.

What supplements do you need depends on your activity and activity. Who do you consider yourself to?

HARD WORKER

Let's assume that you spend 12 hours a day at work and enjoy your achievement and creativity. Even in such an “office Eden,” pleasurable overexertion can be detrimental: it drains your energy and makes you vulnerable to infections and colds. Strengthen your immunity with supplements:

1. Coenzyme Q10 produces the energy necessary for intense work.
2. B vitamins convert food into fuel and fight stress.
3. Vitamin A is essential 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 may be lost on the couch with a good book, or literally glued to the telephone receiver, perhaps just recovering from the flu or chained to your desk. But sitting in one place for a long time can lead to weight gain and heart disease, especially if you chew large amounts of junk 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 the capillary walls, reduce the risk of blood clots.
3. Garlic lowers blood glucose levels and thins the blood, which reduces the risk of blood clots.
4. Folic acid prevents heart disease and relieves mild depression caused by lack of physical activity.
5. Chromium stabilizes blood sugar levels.

SPORTSMAN

If you are fond of swimming, cycling or hiking, if your favorite form of recreation is to jump out of bed in the morning early on Sunday and rush into battle, or rather, into active recreation, you need nutritional supplements to quickly replenish the spent energy. The following supplements can help relieve exhaustion, pain, and make Monday morning more bearable:

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

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Nutritional Coach, Sports Nutritionist, Evehealth Emeritus Author

09-04-2016

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This article is based on scientific evidence written by experts and reviewed by experts. Our team of licensed dietitians and beauticians strives to be objective, impartial, honest and present both sides of an argument.

Very often people underestimate the role of vitamins in their lives. Many do not consider it necessary to monitor their diet 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 vitamin deficiency will not be long in coming. and as a result, exacerbation of chronic diseases, rapid fatigue and lack of performance, premature aging, the skin loses its elasticity and firmness, wrinkles and age spots appear.

Women, of course, will be upset by such changes in the body and appearance. And in order to avoid this, you need to know: what vitamins are needed for each organ of our body to function properly (heart, blood vessels, etc.).

Without sight, human life is devoid of bright colors. Our eyes often get tired, watery, and 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, you must watch TV shows in front of the TV. It can be difficult for the eyes to endure such loads.

If by the evening the clarity of vision disappears, the eyes water and hurt - they urgently need rest. And, most likely, it will only benefit.

What vitamins do you need to drink for visual acuity?

1. Vitamin A. It just prevents eye fatigue and redness. Prevents the development of cataracts in adulthood. If by the evening the clarity of the images is lost, and the eyes begin to ache, then you should add to your diet: liver, dairy products, tomatoes, rose hips, oats, green vegetables, raspberries.
2. Vitamin B1. Stops the process of deterioration of vision by 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. Its deficiency is indicated by frequent bursting of blood vessels, as well as discomfort resembling "sand in the eyes". There is a lot of this vitamin in dairy products, eggs, apples, nuts.
4. Vitamin Cor 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 ache towards the end of the day, quickly get tired when working on a computer. It is enough to add the following foods to the food to normalize the condition: kiwi, lemon, cabbage, rose hips, bell peppers, carrots, tomatoes, etc.

Of course, vitamins can be obtained from food.But on condition that you organize the right and balanced diet... Which, alas, is extremely difficult in modern conditions. 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 at local pharmacies and in specialized online stores. We recommend paying special attention to the iHerb website, where high-quality and certified products from the best manufacturers are presented.

To improve your vision, be sure to try:

Vitamins a person needs 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 constantly: both during the active growth of the body and in old age.

The most essential vitamins for strengthening bones and joints:

1. Vitamin D. Its main merit is to help calcium and phosphorus to be better absorbed in the intestines. It is especially important for children. Also, the vitamin controls the amount of calcium required for the strength of our bones. Insufficient intake of vitamin D in human food is fraught with fractures, damage to the vertebrae. In order not to bring this to this, you must eat fatty fish (herring, mackerel, trout, salmon), dairy products, eggs, liver.
2. Vitamin C. With a prolonged lack of ascorbic acid in humans, teeth are destroyed, bones are poorly fused with fractures. The fact is that vitamin C takes part in the synthesis of collagen, which forms the fibers so necessary for our bones and joints. Eating lemon, bell pepper, kiwi every day will reduce the risk of bone deformities.
3. Vitamin A. It, like vitamin D, helps calcium and phosphorus to be absorbed better. Prevents the development of osteoporosis, strengthens the walls of the bones. You should diversify your diet with green vegetables, mountain ash, rose hips.
4. Vitamin B6. Also helps to strengthen the walls of bones. It is abundant 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, fatty at the roots. Someone suffers from dandruff or hair 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 balm. Even weekly hair masks will not save the day if the hair is deprived of the vitamins and trace elements 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 lush look and smooth, healthy-looking hair.
   • Vitamin B9 promotes hair growth. Its deficiency can lead to sad consequences - partial or complete hair loss. To prevent this from happening, eat fish, nutritional yeast, cottage cheese, cheese.
2. Vitamin A. The lack of this vitamin is immediately reflected in the hair. They become lifeless, dry, dandruff appears, hair loss is noticed. This can be avoided by eating a healthy diet with green onions, 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 the saturation of blood in the hair follicles. Most of all vitamin C in kiwi, bell pepper, lemon, apples.
4. Vitamin E. Known as the "beauty vitamin". It also affects the beauty of the hair. It nourishes the hair follicles and contributes to their strength. Relieves itching of the head, provides fast healing 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 the beauty and youth of the skin

It's not even worth talking about the need to take care of your skin. 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.

The appearance of the skin can signal all kinds 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 products only.

1. Vitamin E. If we talk about the skin, then it is impossible to forget about it. Keeps the skin young and moisturizes. Protects against free radicals. Lack of vitamin leads to premature aging and sagging 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. Lack of vitamin affects not only the skin, but the whole body as a whole. Allergic reactions, itching, and redness appear on the skin. The general appearance of a person speaks of fatigue. Vitamin C faster accelerates the healing of purulent diseases and prevents bruising.
4. Vitamin K. Edema, pallor, pigmentation - signal a lack of this vitamin.
5. B vitamins. Provides skin cell renewal. Moisturizes, treats skin diseases, dilates blood vessels. Lack of vitamin affects the skin in the form of allergic red spots, acne, acne, dermatitis.

It is impossible to get 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 the body needs to strengthen nails:

1. Vitamin C. Are the nails peeling, breaking, and clearly showing white spots and depressions? 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 tinge and a strong bulge.
3. Vitamin A. Protects our nails from external influences. Such as: cleaning products, sudden changes in weather, lack of gloves in extreme cold.

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

Vitamins to strengthen the nervous system

We often test the nervous system for strength. Stress at work, traffic jams, family problems, inappropriately mischievous children ... All this unbalances. Alarming symptoms appear: depression, deterioration of health, 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 attention on important details.
   • Vitamin B6. Promotes memory concentration, eliminates fatigue and sleep disturbances.
   • Vitamin B12. First aid in strengthening the nervous system. Normalizes many disorders: apathy, memory and concentration impairment, 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.

Fortify nervous system and find a balance will help:

Popular pharmacy vitamin complexes

Taking multivitamins is not always justified. If you live in a village with fresh air, eat homemade products - vitamins are not needed. In other cases, they may be useful, especially during the traditional spring vitamin deficiency.

What vitamin complexes have earned people's trust?

• Vitrum. Production - USA. The complex is balanced and designed to strengthen the whole body. Suitable for pregnant women and athletes with high physical activity. The release forms differ: Beauty, Beauty Lusk, Beauty Elite, Antioxidant.
• Alphabet Cosmetics. The developers assure us that for better absorption it is necessary to take certain 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 gummy and tablet form. He is especially fond of children because of the delicious gummy bears. The course of taking Supradin is 1 month. Manufacturers do not recommend treating more than twice a year.
• Compliments "The Shining". The course of administration is one tablet a 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, the list is endless. Pharmaceutical companies are ready to present new vitamin complexes every month. The same additives are allocated based on the ratio: price - quality. AND positive effect from the application is noticed by millions of people.

Of course, it is better to take vitamins and minerals in their natural form, but if this cannot be done, then pharmacy products will serve you a great deal, put all organs and systems in order, improve your health and increase immunity!
Be healthy and happy!

Doubt: should you take extra vitamins from a pharmacy or a natural vitamin dose that you get daily with food is enough to solve such a difficult task as maintaining health? And in general, how great is the real benefit of vitamins, are not the manufacturers of multi-colored pills being cunning, speaking about their absolute necessity? Let's figure it out!

The existence of vitamins became known at the end of the 19th century. However, our real interest in this substance was awakened when we realized for sure that vitamins promise us personal benefits. They can "provide" us with beauty, youth, well-being .

Vitamins are our helpers for all occasions... When cold weather sets in, they protect us from colds. When the next stress falls, they restore our strength, returning energy. They protect us from dangerous free radicals, premature aging, cancer. Therefore, they are called health matter. In Great Britain, 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 nutritionists 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 mistake. 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 vitamin preparations?

To get the required daily vitamin intake 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 the latest research, experts suggest bringing this amount to 8 or even 10).

And also take into account the following facts:

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

Now judge for yourself, can you satisfy your "hidden hunger" (as they call a lack of vitamins), even eating right? Specialists of the Institute of Nutrition of the Russian Academy of Medical Sciences are convinced that no.

However, nutritionists remind, even regular intake of vitamins does not negate 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. Moreover, 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. Until now, not a single laboratory in the world has managed to "pack" these substances into a capsule or tablet.

Before or after meals?

If there are no specific instructions in the instructions, then vitamin and vitamin-mineral complexes should be taken immediately after meals, and it is better at the end of the most hearty 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?

In order to get a real effect, you need to take vitamin products 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 the daily requirement). If it reads 100%, the drug can be taken every other day. Since, according to the research of specialists of the Laboratory of Vitamins and Mineral Substances of the Institute of Nutrition of the Russian Academy of Medical Sciences, the total lack of vitamins in our country is approximately 50%.

Vitamins or Minerals?

Both. These nutrients in combination are called micronutrients. Many minerals and vitamins interact wellcomplementing each other's actions.

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 proximity of certain vitamins and minerals is undesirable. Consider this when composing your menu or taking a vitamin and mineral complex.

Micronutrient antagonists

• Vitamin E is poorly compatible with iron.
• Vitamin C is not compatible with B vitamins, and elevated levels 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 the digestive system.	Retinol: whole milk, butter, egg yolk, oily fish. Carotene: fruits and vegetables are red, yellow, orange and green.	1 mg
B - thiamine - B1, riboflavin - B2, pantothenic acid - B5, pyridoxine - B6, folic acid - B9, cyanocobalamin - B12)	They are responsible for the production of energy, maintain healthy skin and proper metabolism, promote blood formation, help to maintain calmness, having a beneficial effect on the state of the nervous system.	Whole grain bread, muesli, cereals, greens and 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	Strengthens the immune system, protects against stress, relieves fatigue, increases efficiency, participates in the elimination of cholesterol from the body, has an anticarcinogenic effect.	All vegetables (especially cabbage, especially sauerkraut, tomatoes, bell peppers, potatoes, herbs). All fruits and berries (primarily black currants, citrus fruits, kiwi). And also fruit and vegetable juices, rose hips.	70-100 mg
D - calciferols	Affects mineral metabolism, ensures the health of hair, teeth, nails, improves bowel function.	Sun (the 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	Strong antioxidant - protects cells from the destructive action 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 color of the leaves, 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, fatty 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 (oat, 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	Has a calming effect on the nervous system, helps the heart beat smoothly, relieves stress and PMS, and prevents cramps.	Wheat bran and sprouts, nuts, cereals, rice, bananas.	300 mg
P - phosphorus	Makes bone tissue strong, actively participates in metabolism, and ensures normal muscle function.	Milk, meat, fish and other animal products. Beans, peas, bread (phosphorus is absorbed worse from plant foods).	800 mg
Se - selenium	It is an antioxidant, reduces the risk of heart 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, sense of smell and taste.	Walnuts, seafood, red meat, cheese, nuts, oatmeal.	15 mg

Norm 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 intake of B vitamins different countries may vary slightly depending on the climate, ecological situation and some other features.

Who needs supplements?

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

Stick to vegetarianism

Anyone who avoids animal products is deficient in iron, B vitamins, calcium, and zinc.

Optimal solution : multivitamins, mineral supplements, soy products.

Have recently been ill

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

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

Expecting a baby, vitamins for pregnant women

Extradoses of folic acid during this crucial period of life (especially at the beginning of 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).

Diet

By cutting back on your diet, you are likely to reduce your vitamin intake.

Optimal solution : vitamin and mineral complexes.

Smoke

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

Optimal solution : Do you think we will advise you to increase your intake of vital ascorbic acid? No, you better quit smoking!

Are under stress

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

Optimal solution : B vitamins, antioxidant micronutrients: vitamins A, C, E, minerals zinc, selenium, magnesium.

Taking medications, undergoing treatment

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

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

Have diabetes

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

Optimal solution : additional intake of essential vitamins and two microelements - zinc and chromium, which promote the synthesis of insulin, increase immunity, regulate carbohydrate metabolism.