About vitamins, minerals and their combinations there are a lot of questions that are not easy to find answers. We collected the most common of them, so that the reader gets as much information as possible about how to take vitamins and minerals correctly and what their properties are.
Are not all vitamins and minerals well combined with each other? Is there any danger that some of them make each other’s properties useless when they enter the body?
Yes, some vitamins and minerals mutually inhibit each other’s effects, and you need to know well which ones are incompatible. For example, copper has the ability to inhibit the activity of vitamin B12 due to the fact that it oxidizes it. Therefore, these supplements should not be taken separately, because vitamin B2 cannot show its beneficial properties. But in the complexes applied technology separate granulation, in which these vitamins are separated.
Those vitamins that are well combined with each other, in vitamin supplements, on the contrary, are enclosed in the same granules. Then they can better show their properties. An example of such ingredients can be, for example, rutin and vitamin C.
Can I take B vitamins, as well as vitamins E, D and C in the same vitamin complex? Or is it better to buy each separately?
It is better to take vitamins not separately, but in vitamin complexes – there are very well balanced doses, and most importantly – the ratio of vitamins and minerals, and they will act on the body effectively. If you exceed the dose of vitamins, which invariably can happen when taken separately, the body can react with reduced immunity and other unpleasant processes.
When taking vitamin complexes, the main thing is to read the instructions and not to take more or less vitamins than recommended.
What vitamins are best taken by athletes?
For athletes who are active in sports and are experiencing great physical exertion, it is better to take multivitamin complexes that contain vitamins and minerals. Before you do this, it is best to visit the therapist and endocrinologist so that they can take into account your individual characteristics of the body.
If there are any diseases, for example, of the gastrointestinal tract, the doctor may advise you to increase the doses of vitamins, since they require more for violations of the stomach and intestines.
Depending on the age of the athlete, the doctor may advise taking more or less antioxidants – in addition to strengthening the body, they help fight aging. The best antioxidants taken in the complex – vitamins B, vitamins A, E, C and selenium.
Is it true that the body absorbs calcium only from products, but not from vitamin supplements?
No, it is not. Scientific studies confirming that calcium can only be absorbed from natural products have not been carried out. It is important to know that calcium in vitamin supplements should coexist with vitamin D, then it is absorbed much better. People usually do not take one calcium, this is done in a complex where calcium is balanced with other elements.
In natural products, for example, cottage cheese, calcium is in a more human-digestible form than in multivitamin complexes, but the dose of calcium you take when using cottage cheese is difficult to calculate. You can lose calcium from natural products, especially if it is needed more than the norm. This situation occurs with diseases of the gastrointestinal tract, injuries and bone fractures, loss of teeth and hair.
How often do you need to take vitamins to eliminate vitamin deficiency?
To eliminate vitamin deficiency, which is called avitaminosis, you need to take vitamins at least 2 times a year, in autumn and spring, but ideally you can take vitamins also in winter, when there are no fresh vegetables, fruits and berries. Duration of vitamins – 1 month. You can take 1-2 courses of vitamins, when a person has vitamin deficiency.
Vitamin complex aevit – inexpensive, it contains several essential vitamins – A, E, B. Does he have any contraindications to receive?
Yes, they are, the same as other vitamins – if there is an individual intolerance to any substances of the drug. This drug should be taken with caution to those people who have a diagnosis of cholecystitis, chronic glomerulonephritis, thyrotoxicosis. People whose vascular walls have increased permeability should also consult with their doctor about taking aevita. Vitamin A in the composition of aevita may adversely affect the process of preparing for pregnancy, if you take higher doses.
What are the daily doses of calcium supplements for men?
Calcium is best taken with vitamin D3 – is the prevention of bone fractures, diseases of the spine. Calcium for a man who has suffered a fracture or bone injury, 800 mg will be enough, and vitamin D from 2.5 mg is a daily dose. Why combine calcium and vitamin D? Without vitamin D, calcium is poorly absorbed by the gastrointestinal tract.
What does a person need for a full-fledged diet, which substances, except for products?
For a person to receive the necessary doses of substances, he needs to know that they are divided into two large groups. These are micronutrients (these include minerals, vitamins and trace elements), macronutrients (these include proteins, carbohydrates, fats and water). And those and other substances in the human body should be supplied in sufficient quantities, then the health status will significantly improve.
What is the difference between water-soluble and fat-soluble vitamins?
From the name it is logically clear that water-soluble vitamins dissolve in water, and fat-soluble in fats. Vitamins of group B and vitamin C belong to water-soluble vitamins. They tend to disappear from the body faster than they are fat-soluble, and they do not have the ability to accumulate in tissues, except for vitamin B12. Therefore, the lack of water-soluble vitamins immediately affects human health. Fat-soluble vitamins include vitamins A, E, K, D. They tend to accumulate in the liver, and therefore remain in the body longer. With normal doses of vitamins that a person receives every day, a break of 5 or even 7 days will almost not be felt – the body will use old stocks.
Can the body produce vitamins by itself?
No, he can not. It can only convert some vitamins to others. For example, it makes nicotinic acid from tryptophan. And thanks to the sunlight in the body in small quantities produced vitamin D.
In addition, the intestine can form biotin and vitamin K (fat soluble). But in very small doses.
All other vitamins a person receives from other sources, the body itself does not produce them. Therefore, you need to eat well and take vitamin complexes to avoid a lack of vitamins and associated negative conditions.
How provitamins differ from vitamins?
Provitamins are not vitamins initially, but substances that become vitamins only after they enter the body. Special types of bacteria turn them into vitamins. Among the provitamins is beta carotene, which becomes vitamin A in the body.
How many vitamins does group B have and why are there so many of them?
Group B has eight vitamins. There are so many of them because the first from group B was vitamin B, and then another series of vitamins, which were given serial numbers from 1 to 12. But only eight vitamins from group B remained, because several of them had been deleted from the list. Therefore, the vitamins themselves are not consecutive from B1 to B12, but there are gaps.
Those vitamins, which were opened after the B vitamins with a large time interval, began to be designated by new letters – C, D, and so on.
Why can’t a person do without vitamin C?
Vitamin C, or folic acid, is a water-soluble vitamin, because its reserves in the body must be constantly replenished. Without vitamin C, protein and collagen fibers, which make up muscles and which are necessary for full brain function, cannot form.
Blood vessels, as well as teeth, hair, nails, bones and vertebrae, too, will not do without vitamin C – they are based on protein and collagen.
Vitamin C helps a person to strengthen the immune system, to resist various diseases, including infectious and colds, and also helps in the fight against diseases of the cardiovascular system, eye diseases.
According to recent scientific studies, vitamin C protects even the DNA of sperm cells, which makes them more resilient, women are more likely to conceive a child, and this child will be healthier than those who did not take vitamin C.
If you do not take vitamins during the week, will the body suffer greatly?
If before that a person took the necessary vitamins from pharmacy supplements or from natural foods, then there will be no noticeable deterioration with a lack of vitamins during the week. However, the need for water-soluble vitamins after this period will be much higher than in water-soluble, because the latter do not have the properties to linger in the body.
How to recognize the symptoms of avitaminosis?
There are visible symptoms of avitaminosis: hair loss, brittle nails, drowsiness, depression, poor sleep, fatigue. But in this state, you do not exactly determine which vitamins in your body are lacking. If you want to know exactly what vitamins your body lacks, you need biochemical blood and urine tests. These analyzes are done in independent laboratories.
Is it possible not to notice the lack of vitamins in the body?
Yes, it is possible, especially in the initial stages of beriberi. At first, a person feels fatigue, he has no appetite, his hair is not so smooth and shiny, sleep does not go at night, a person begins to tire quickly even if he does not work very hard.
These are the first signs of beriberi. But they are often not paid attention, writing off everything to bad weather, to having a lot of work, or to having no time to do such nonsense as their own health. If you do not start taking vitamin complexes, the final consequences may be a violation of the internal organs, and then – metabolic disorders and lack of weight control.
Who needs more vitamins – younger children or adults?
When the body grows, vitamins need a lot more than a person who has already formed. If teenagers do not take enough vitamins, they will develop poorly both physically and psychologically, the brain will work sluggishly, it will not have enough strength for active work.
A teenager needs more vitamins also because the body is growing, which means it requires more energy to grow. This energy can give vitamins.
If a teenager smokes, it increases the rate of consumption of vitamins – depleted by smoking, the body requires more nutrients. From natural products you can not take them to the full. We need full-fledged multivitamin complexes from the pharmacy.
Who needs more vitamins – men or women?
The need for vitamins is more in women. The reasons – women often sit on diets, so they need to replenish their bodies with vitamins. Women have discharge during menstruation, so they need to replenish their bodies with vitamins in order to fill in the missing elements. Women use oral contraceptives, so they need vitamins to make up for the loss of the body in some micronutrients.
Finally, a woman has menopause, at this time many of her organs cannot produce hormones, which are necessary for good health. This deficiency can be filled with vitamins.