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 function, 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 ( vitamin C) For autumn and winter, this is very useful vitamin... It helps the body cope with colds more easily. Contained 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 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 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, 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. The absorption of vitamin D is promoted by calcium.

Vitamin A perfectly strengthens the immune system; gives health to the skin; supports the function of the urinary tract and lungs; useful for mucous membranes and intestinal tract; promotes fast healing 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 cosmetics for skin care. Also supports hair health. Actually it comes 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 go in for 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 ​​(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 the functioning of the heart muscle, maintains the muscle tone 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 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 activity nervous system... The deficiency leads to fatigue, sensitivity to cold, irritability. Contained in cereals, wholemeal flour 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 homocestine; promotes estrogen metabolism; relieves symptoms of premenstrual syndrome and fatigue; helps build 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 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. Contained in liver, lean meat, 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, avocado.

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 devices with the help of which it was possible to investigate 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 a 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, memory loss, 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 ​​the 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 ​​bones, dental diseases, 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 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 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. Strengthens 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. 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 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 muscle work 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, bakery products, 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 the activity of the liver.

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 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 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 is 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 per day. 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 (pregnant women - 600 mcg, lactating women - 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 be exceeded daily rate... 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 food that does not contain a large number of fat.

ATTENTION! People taking blood thinners 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 calcium absorption, 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 also take calcium, then make sure that the ratio of calcium-magnesium 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 your 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, consult 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 menopausal symptoms.

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. In case of a viral infection, it is permissible to take up to 50,000 IU 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 symptoms of menopause: anxiety, hot flashes, mood swings. Strengthens capillary walls; 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 daily with meals.

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 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. The best way to take iron is in the form of ferrous fumarate or ferrous gluconate capsules. It is well absorbed together 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 sore throat and hypertension; enhances immunity; strengthens the gums; fights allergies; reduces the risk of recurring breast cancer.

Dosage. 30-150 mg daily with fatty foods. Softgels 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 2-3 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 sore throat 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, the active ingredient found 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, gastric upset is possible.

How to take supplements

Start with the lowest recommended dose. The effects of dietary supplements are 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 the appearance 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 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. Who do you consider yourself to?

HARD WORKER

Let's say 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 needed 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 others nutrients involved in the process of the immune response.

HOMEBODY

You may be lost on the couch with a good book, or literally glued to the receiver, perhaps just recovering from the flu, or chained to your desk. But sitting in one place for long periods of 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 early in the morning on Sunday and rush into battle, or rather, in leisure, you need nutritional supplements to quickly replenish the expended energy. The following supplements can help cope with 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.

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? Anyway, how big real benefit from vitamins, aren't the manufacturers of multi-colored pills being cunning, talking about their absolute necessity? Let's figure it out!

The existence of vitamins became known back in late XIX 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 hits, they restore our strength, returning energy. They protect us from dangerous free radicals, premature aging, and 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 takes vitamin pills on a regular basis. In Russia - every thirty-third. Meanwhile, as nutrition experts 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 can the contradiction be resolved? 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 recent 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 all vitamins vital for 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. 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 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. Moreover, synthetic vitamins absorbed even better than natural 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 special 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 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 Institute of Nutrition of the Russian Academy of Medical Sciences, the general 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 well complementing 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 of	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 energy production, maintain healthy skin and proper metabolism, promote blood formation, help to maintain calm, 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 pepper, potatoes, herbs). All fruits and berries (primarily black currants, citrus fruits, kiwi). As well as fruit and vegetable juices, rose hips.	70-100 mg
D - calciferols	Influences 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 damaging effects of free radicals, positively affects 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 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 varieties fish, whole grain bread, dried fruits.	15 mg
Mg - magnesium	Has a calming effect on the nervous system, helps the heart beat smoothly, alleviates stress and PMS, and prevents cramps.	Wheat bran and sprouts, nuts, oatmeal, 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 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

Norm or overdose?

In large quantities, vitamins, especially fat-soluble 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.

Supplements for whom?

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

Stick to vegetarianism

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

Optimal solution : multivitamins, mineral supplements, soy products.

Have recently been ill

Supplementing 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 the attending physician).

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 : increasing 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 B group) 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 insulin synthesis, increase immunity, regulate carbohydrate metabolism.

Yes, some vitamins and minerals mutually suppress each other, and you need to know well which of them are not compatible. For example, copper has the property of inhibiting the activity of vitamin B12 due to the fact that it oxidizes it. Therefore, these supplements should not be taken separately, because vitamin B2 will not be able to show its beneficial features... But in the complexes, separate granulation technologies are used, in which these vitamins are separated.

Those vitamins that combine well with each other in vitamin supplements, on the contrary, are enclosed in the same granules. Then they can better show their properties. Examples of such ingredients include rutin and vitamin C.

Is it possible to take vitamins of group B, as well as vitamins E, D and C in the same vitamin complex? Or is it better to buy each one 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 effectively on the body. If you exceed the dose of vitamins, which can invariably happen when taken separately, the body can react with a decrease in immunity and other unpleasant processes.

When taking vitamin complexes, the main thing is to read the instructions and not take more or less vitamins than recommended.

What vitamins are best for athletes?

For athletes who are actively involved in sports and experience great physical exertion, it is better to take multivitamin complexes containing both vitamins and minerals. Before doing this, it is best to visit a 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, then the doctor may advise to increase the dose of vitamins, since in case of disturbances in the functioning of the stomach and intestines, more of them are required.

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 combination are B vitamins, vitamins A, E, C and selenium.

Is it true that the body absorbs calcium only from food, but not from vitamin supplements?

No, it’s not like that. There has been no scientific research confirming that calcium can only be absorbed from natural products. It is important to know that calcium in vitamin supplements must coexist with vitamin D, then it is absorbed much better. People usually do not take calcium alone; it is done in a complex, where calcium is balanced with other elements.

In natural products, for example, cottage cheese, calcium is in a more assimilable form for humans than in multivitamin complexes, but the dose of calcium that you take when eating cottage cheese is difficult to calculate. You may not get enough calcium from natural foods, especially if you need more of it. This situation occurs with diseases of the gastrointestinal tract, injuries and fractures of bones, loss of teeth and hair.

How often do you need to take vitamins to eliminate vitamin deficiency?

To eliminate vitamin deficiency, which is called the term vitamin deficiency, you need to take vitamins at least 2 times a year, in autumn and spring, but ideally, you can take vitamins even in winter, when there are no fresh vegetables, fruits and berries. The duration of taking vitamins is 1 month. You can take 1-2 courses of vitamins when a person has vitamin deficiency.

The aevit vitamin complex is inexpensive, it contains several essential vitamins - A, E, B. Does it have contraindications for taking it?

Yes, there are, the same as for other vitamins - if there is an individual intolerance to any substances of the drug. This drug should be taken with caution by those people who have a diagnosis of cholecystitis, chronic glomerulonephritis, thyrotoxicosis. People whose vascular walls have increased permeability should also consult a doctor about taking aevit. Vitamin A in the composition of Aevit can negatively affect the process of preparing for pregnancy if you take increased doses of it.

What are the daily doses of calcium supplements for men?

Calcium is best taken with vitamin D3 - this 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 - this is the 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, what substances, besides products?

In order 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). Both of those and other substances in the human body should be supplied in sufficient quantities, then the state of health 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 are soluble in water, and fat-soluble in fats. Water-soluble vitamins include vitamins of group B and vitamin C. They tend to evaporate from the body faster than fat-soluble ones, and 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, so they 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 hardly be felt - the body will use old reserves.

Can the body produce vitamins on its own?

No, he can not. He can only convert some vitamins into others. For example, it makes niacin from tryptophan. And also thanks to sunlight, vitamin D is formed in the body in small amounts.

In addition, the intestines 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 in order to avoid vitamin deficiency and associated negative conditions.

How do provitamins differ from vitamins?

Provitamins are initially not vitamins, but substances that become vitamins only after they enter the body. They are converted into vitamins by special types of bacteria. Among the provitamins is the substance beta-carotene, which becomes vitamin A in the body.

How many vitamins are in group B and why are there so many?

In group B, there are eight vitamins. There are so many of them because vitamin B was discovered first from group B, and then a number of vitamins, which were given serial numbers from 1 to 12. But there are only eight B vitamins left because several of them have been struck off the list. Therefore, the vitamins themselves do not go in a row from B1 to B12, but there are gaps.

Those vitamins that were discovered after the B vitamins with a long time interval began to be designated with new letters - C, D, and so on.

Vitamin C, or folic acid, is a water-soluble vitamin, so its reserves in the body must be constantly replenished. Without vitamin C, the protein and collagen fibers that make up muscles and which are necessary for the full functioning of the brain cannot be formed.

Blood vessels, as well as teeth, hair, nails, bones and vertebrae, also cannot do without vitamin C - they are based on protein and collagen.

Vitamin C helps a person to strengthen the immune system, 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 research, vitamin C protects even the DNA of sperm, which makes them more tenacious, 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 for a week, will the body suffer greatly?

If before that the person took essential vitamins from pharmacy supplements or from natural food products, then there will be no noticeable deterioration with a lack of vitamins within a week. True, the need for water-soluble vitamins after this period will be much higher than for water-soluble vitamins, since the latter do not have the property of being retained in the body.

How to recognize the symptoms of vitamin deficiency?

There are visible symptoms of vitamin deficiency: hair loss, brittle nails, drowsiness, depression, bad dream, fast fatiguability. But according to this condition, you will not exactly determine which vitamins you lack in your body. 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 vitamin deficiency. At first, a person feels increased fatigue, he has no appetite, his hair is no longer so smooth and shiny, sleep does not go at night, a person begins to get tired quickly even if he did not work very much.

These are the first signs of vitamin deficiency. But they are often ignored, attributing everything to bad weather, that there is a lot of work or that there is no time to do such nonsense as own health... If you do not start taking vitamin complexes, the final consequences can be disruptions in work. internal organs, and then - metabolic disorders and lack of weight control.

Who needs more vitamins - growing children or adults?

When the body grows, vitamins are needed much more than a person who has already formed. If adolescents 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 also needs more vitamins because the body is growing, which means it requires more energy to grow. Vitamins can provide this energy.

If a teenager smokes, it raises the intake of vitamins - depleted by smoking, the body requires more nutrients. You cannot take them fully from natural products. We need full-fledged multivitamin complexes from a pharmacy.

Who needs vitamins more - men or women?

The need for vitamins is greater in women. Reasons - women often go on diets, so they need to replenish their body with vitamins. Women have discharge during menstruation, so they need to replenish their body with vitamins in order to replenish the missing elements. Women use oral contraceptives, so they need vitamins to replenish the body's losses in certain micronutrients.

Finally, a woman goes through menopause, during which time many of her organs are unable to produce hormones that are necessary for well-being. This deficiency can be replenished with vitamins.

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 a very useful vitamin. It helps the body cope with colds more easily. Contained 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 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, 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. The absorption of vitamin D is promoted by calcium.

Vitamin A perfectly strengthens the immune system; gives health to the skin; supports the function of the 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 cosmetics for skin care. 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 go in for 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 ​​(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 the functioning of the heart muscle, maintains the muscle tone 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 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. Contained in cereals, wholemeal flour 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 homocestine; promotes estrogen metabolism; relieves symptoms of premenstrual syndrome and fatigue; helps build 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. Contained in liver, lean meat, 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, avocado.

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 devices with the help of which it was possible to investigate 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 a 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.

B1 - headache, memory loss, 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 ​​the 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 ​​bones, dental diseases, 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 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 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. Strengthens 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. 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 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. It regulates the acid-base balance of the blood, participates in the transmission of nerve impulses, activates the muscular work of the heart, and 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, plums.

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 the activity of the liver.

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 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 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 per day. 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 (pregnant women - 600 mcg, lactating women - 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 thinners 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 calcium absorption, 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 also take calcium, then make sure that the ratio of calcium-magnesium 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 your 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, consult 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 menopausal symptoms.

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. In case of a viral infection, it is permissible to take up to 50,000 IU 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 symptoms of menopause: anxiety, hot flashes, mood swings. Strengthens capillary walls; 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 daily with meals.

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 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. The best way to take iron is in the form of ferrous fumarate or ferrous gluconate capsules. It is well absorbed together 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 sore throat and hypertension; enhances immunity; strengthens the gums; fights allergies; reduces the risk of recurring breast cancer.

Dosage. 30-150 mg daily with fatty foods. Softgels 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 2-3 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 sore throat 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, the active ingredient found 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, gastric upset is possible.

How to take supplements

Start with the lowest recommended dose. The effects of dietary supplements are 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. Discontinue use if you experience any side effects.

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 say 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 needed 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 receiver, perhaps just recovering from the flu, or chained to your desk. But sitting in one place for long periods of 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 early on Sunday morning and rush into battle, or rather, into active recreation, you need nutritional supplements to quickly replenish the expended energy. The following supplements can help cope with 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.

Vitamins and minerals are essential components of our body. We will tell in this article what types of minerals and vitamins exist, and also consider how to take them correctly when doing fitness.

Content

Vitamins are familiar to us from childhood. Even when we were all children, we ate sweet vitamins "ascorbic acid". And of course everyone knows that they contain vitamin C, which is so essential for life. However, what exactly is a “vitamin” and what role does it play in human life?
Vitamins are low molecular weight organic compounds that are necessary in small quantities for the normal functioning of the body. At the same time, the human body cannot synthesize most of such substances; until recently, it received them only with food.
Known 13 irreplaceable nutrients which are definitely vitamins. They are usually divided into water-soluble and fat-soluble.
Water-soluble vitamins include vitamin C and B vitamins: thiamine, riboflavin, pantothenic acid, B6, B12, niacin, folate, and biotin.
Fat soluble are vitamins A, E, D and K.
Minerals in the human body- these are the so-called macronutrients (of which there are really a lot), and microelements, of which there are only 0.04-0.06%. Metabolism is constantly going on between the human body and the environment, and there is a decrease in both macro- and microelements. The content of both those and others has to be continuously replenished. Macronutrients (calcium Ca, phosphorus P, magnesium Mg, potassium K, sodium Na, chlorine Cl, sulfur S) a person needs a relatively large amount: up to two to three grams per day. And the human need for trace elements (such as iron Fe, copper Cu, manganese Mn, zinc Zn, cobalt Co, iodine I, fluorine F, chromium Cr, molybdenum Mo, etc.) is only a few milligrams per day, and sometimes even even less.

Earlier articles addressed the following issues:

• All about amino acids

Vitamins have high biological activity and are required by the body in very small quantities corresponding to the physiological need, which varies from a few micrograms to several tens of milligrams. The age and sex of a person, the nature and intensity of his work have a significant impact on the need for vitamins. The need for vitamins increases:
- among women - during pregnancy, during lactation, in children - during the period of intensive growth. It should be borne in mind that any reasons that change the intensity of metabolism
- under the influence of certain climatic and weather conditions (hypothermia or overheating of the body)
- with intense physical exertion, neuropsychic stress, under conditions of exposure to unfavorable environmental factors
- in old and senile age. This is due to impaired absorption and utilization of vitamins, as well as various dietary restrictions.
Inadequate intake of vitamins leads to disorders of the biochemical processes and physiological functions of the body that depend on them, causes serious metabolic disorders. The human body is not able to store vitamins for a more or less long time, they must be supplied regularly, in full and in accordance with the physiological need. Insufficient constant intake of vitamins negatively affects the state of human health: health worsens, working capacity and resistance to respiratory and other infectious diseases decrease, and the impact on the body of unfavorable environmental factors increases. Insufficient intake of certain vitamins (especially C and A) with food is a risk factor for coronary heart disease and a number of malignant neoplasms.

Minerals are essential for the life of the body and take part in many processes:
1. give strength to our skeleton;
2. connect organic structures (proteins and lipids);
3. activate enzyme systems;
4. control the water balance (osmosis and excretion);
5. regulate acid-base balance;
6. enhance the effect of neuromuscular transmission;
7. interact with hormones, vitamins, and other regulators of metabolism.
In addition, they are in the body in a certain ratio. A deficiency in one of the minerals can disrupt the balance of other minerals in the body.

Vitamins are not involved in the construction of body tissues and are not used as a source of energy during muscular activity. Also, vitamins largely regulate protein biosynthesis and the maintenance of skeletal muscle activity.
At good nutrition usually the body's needs for vitamins are met. accelerated decay and excretion of vitamins from the body, and the need for them increases.
That's why when practicing athletic gymnastics and weightlifting (especially during periods of developmental stress), a reception is required vitamin preparations(of course, as a supplement to a complete, vitamin-rich diet). One of the basic principles of the use of vitamins in sports in general and in athleticism in particular is the combined use of vitamins, based on the interaction of the effects of individual vitamins and their mutual influence on the body. Special attention when taking complex vitamin preparations by bodybuilders, one should pay attention to the presence of certain vitamins in the composition of the funds used that have greatest value for the assimilation of proteins in the building of muscle tissue. These are primarily vitamins B6 (pyridoxine), B12 (cyanocobalamin) and Bs (folic acid), as well as, to a lesser extent, vitamins A, E, K and B5.
When practicing athletic disciplines, the daily requirement the body in these vitamins is 5-10 mg for vitamin B6, 100 mcg for B12 and 0.5 mg for folic acid. As general recommendation according to the dosage of multivitamin preparations used by athletes, it can be advised to increase the prophylactic dose of the drug indicated on the package recommended for an adult by 1-1.5 times during periods of supporting loads and by 1.5-2 times during periods of intense developmental stress. After a 20-30 day period of taking multivitamins, you should take 15-20 day breaks. We emphasize that the recommended dose of vitamins must not be exceeded. Such "just in case" overestimation of the dose (hypervitamins) is harmful to the body and reduces the athlete's functionality.

• In fact, a lack of vitamins (moreover, very different) is observed in almost everyone. Because in our time it is simply impossible to receive a full range of vitamins from us and the food is not right, and environment and all that jazz. Therefore, everyone is to some extent at risk in this regard.

• It is best to deal with this with multivitamin complexes, for example, I drink Supradin daily. I must say, the state of health from this rises great, and the mood too. There is such a dose of vitamins that the deficiency is replenished very quickly, respectively, the immunity increases and so on. So I recommend it to everyone.

• As far as I know vitamins are "roughly" divided into two parts: fat-soluble (for example A, D, E) and water-soluble (B, C). Fat-soluble ones have the ability to accumulate in the body, water-soluble ones must be constantly replenished. they are "washed out" with the consumed water. Vitamin C should be especially highlighted - this vitamin must be consumed regularly. the human body (unlike dogs) does not produce it.

• And I will say the opposite: vitamins can be taken, even need to be taken constantly ... In our merciless time, you cannot live without vitamins!

• You cannot drink vitamins for more than a month, the body becomes addicted and it refuses to produce vitamins from food on its own. I drink them periodically, as a last resort, and even then not every day - I forget to drink. The result is excellent!

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Protein bars are the most common sports supplement available. This popular product allows you not only to enjoy sweetness well, but also to have a snack after active workouts in the gym.