Vitamins and dietary supplements: myths and reality

Vitamins and dietary supplements: myths and reality. Deep analysis.

Section 1: Fundamentals. What are vitamins and dietary supplements?

1. Determination of vitamins: Vitamins are organic compounds necessary for the normal functioning of the human body. They are not produced by the body (with rare exceptions, like vitamin D under the influence of sunlight) or produced in insufficient amounts, so they should come from the outside – with food or in the form of additives. Vitamins participate in numerous biochemical processes, regulate metabolism, support immunity, nervous system and other vital functions. They are divided into two main groups: fat-soluble (A, D, E, K) and water-soluble (B-comprehensive and C). Fat -soluble vitamins accumulate in the body, and the water -soluble is excreted faster, so they must be replenished regularly. The lack of vitamins (hypovitaminosis) can lead to various diseases and disorders, and excess (hypervitaminosis) can also be harmful.

2. Classification of vitamins:

   • Fat -soluble:
     • Vitamin A (Retinol): It is necessary for vision, growth, differentiation of cells, immunity and skin health. Contained in the liver, dairy products, carrots, pumpkin, spinach.
     • Vitamin D (calciferol): It is important for the absorption of calcium and phosphorus, bone health, immunity and cell regulation. It is synthesized in the skin under the influence of ultraviolet radiation, contained in oily fish, egg yolk.
     • Vitamin E (Tokoferol): Antioxidant, protects cells from damage to free radicals, is important for the health of the skin, heart and immune system. Contained in vegetable oils, nuts, seeds, green vegetables.
     • Vitamin K (Phillokhinon): It is necessary for coagulation of blood and bone health. Contained in green leafy vegetables, broccoli, Brussels cabbage.
   • Water -soluble:
     • Vitamin C (ascorbic acid): The antioxidant is important for immunity, collagen formation, iron absorption and wound healing. Contained in citrus fruits, berries, pepper, broccoli.
     • B vitamins B: They are a complex of vitamins, each of which performs its own important function.
       • B1 (TIAMIN): Participates in carbohydrate metabolism, important for the nervous system and heart muscle.
       • B2 (riboflavin): Participates in energy metabolism, which is important to the health of the skin, eye and nervous system.
       • B3 (Niacin): Participates in energy metabolism, important for the health of the skin, nervous system and digestive system.
       • B5 (pantotenic acid): Participates in energy exchange, important for the formation of hormones and antibodies.
       • B6 (Pyridoxin): Participates in protein metabolism, important for the nervous system and immunity.
       • B7 (Biotin): Participates in metabolism, important for the health of the skin, hair and nails.
       • B9 (folic acid): It is necessary for the formation of DNA and RNA, important for growth and development, especially during pregnancy.
       • B12 (Cobalaamin): It is necessary for the formation of red blood cells, important for the nervous system.

3. Daistry definition: Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes. Bades are not medicines and are not intended for the treatment of diseases. They are designed to maintain health, improve well -being and prevent scarce conditions. Bades may contain vitamins, minerals, amino acids, probiotics, prebiotics, plant extracts and other components.

4. Classification of dietary supplements: The classification of dietary supplements is quite extensive and can be based on various criteria.

   • By composition:
     • Vitamin-mineral complexes: Contain combinations of vitamins and minerals.
     • Plant dietary supplements: Contain extracts of herbs, fruits, vegetables and other plants.
     • Amino acid dietary supplements: Contain amino acids necessary for the construction of proteins.
     • Probiotic dietary supplements: Contain live microorganisms that are useful for intestinal microflora.
     • Prebiotic dietary supplements: Contain substances that stimulate the growth of beneficial bacteria in the intestines.
     • Bades containing fatty acids: Omega-3, Omega-6, Omega-9.
     • Bades containing enzymes: To improve digestion.
   • By the form of release:
     • Tablets: The most common form.
     • Capsules: May contain liquid or powder ingredients.
     • Powders: Dissolved in water or added to food.
     • Liquids: Solutions, syrups, drops.
     • Jelly sweets (loafers): Often used for children’s vitamins.
   • By purpose:
     • For immunity: Contain vitamin C, zinc, echinacea and other components that support the immune system.
     • For the nervous system: Contain vitamins of group B, magnesium, valerian and other components that soothe nerves and improve sleep.
     • For bones and joints: Contain calcium, vitamin D, chondroitin, glucosamine and other components that strengthen bones and cartilage.
     • For the cardiovascular system: Contain omega-3 fatty acids, Q10 coenzyme and other components that support the health of the heart and blood vessels.
     • To improve digestion: Contain probiotics, prebiotics and enzymes.
     • For the beauty of the skin, hair and nails: Contain vitamins A, C, E, BIOTIN, Collagen and other components.

Section 2: myths about vitamins and dietary supplements.

1. Myth 1: Vitamins and dietary supplements are a panacea for all diseases. This is perhaps the most common and dangerous myth. Vitamins and dietary supplements are not medicines and cannot cure serious diseases. They can only maintain health and improve well -being, but do not replace the full treatment prescribed by a doctor. Self -medication with vitamins and dietary supplements can lead to a deterioration in the condition and delay in obtaining the necessary medical care. Do not lay hopes in healing from chronic diseases, such as diabetes, cardiovascular diseases or oncology. They can be a useful addition to the main therapy, but not its replacement.

2. Myth 2: The more vitamins, the better. It is also a dangerous delusion. Hypervitaminosis, or excess of vitamins, can be as harmful as hypovitaminosis, or lack of vitamins. Fat -soluble vitamins (A, D, E, K) have the ability to accumulate in the body, and their excess can lead to toxic effects. Even an excess of water -soluble vitamins, such as vitamin C, can cause side effects, such as a disorder of the stomach and diarrhea. The dosage of vitamins and dietary supplements should be strictly observed, especially if they are accepted for a long time. Before you start taking any additives, it is necessary to consult a doctor or nutritionist in order to determine the optimal dosage and exclude possible contraindications.

3. Myth 3: All dietary supplements are safe, as they are “natural”. Naturalness does not always mean safety. Many plant extracts may contain strong biologically active substances that can interact with drugs or cause side effects. Some dietary supplements may contain impurities, toxic substances or ingredients not indicated on the label. It is important to choose dietary supplements from trusted manufacturers who have quality certificates and conduct the necessary research. Before using dietary supplements, especially if you have any chronic diseases or take medicines, you need to carefully study the composition and consult a doctor.

4. Myth 4: Vitamins and dietary supplements are necessary for everyone and everyone. In most cases, with a balanced diet and a healthy lifestyle, the body receives enough vitamins and minerals from food. Reception of vitamins and dietary supplements may be necessary in certain situations, such as pregnancy, breastfeeding, intense physical activity, diseases of the gastrointestinal tract, elderly or accommodation in ecologically unfavorable areas. However, before you start taking any additives, you need to evaluate your diet and lifestyle, as well as consult a doctor to determine whether you really need additional vitamins and minerals.

5. Myth 5: Dear vitamins and dietary supplements are always better cheap. The price is not always an indicator of quality. Dear dietary supplements can contain the same ingredients as cheaper analogues. The difference in price can be caused by a brand, marketing costs or additional additives that are not always necessary. When choosing vitamins and dietary supplements, attention should be paid to the composition, dosage, manufacturer and the availability of quality certificates, and not just on the price. Carry out a comparative analysis, study reviews and consult with specialists to make the right choice.

6. Myth 6: Vitamin C protects against colds. Although vitamin C and plays an important role in the immune system, it is not a guaranteed means of protection against colds. Studies show that the intake of vitamin C can slightly reduce the duration and severity of the cold, but does not prevent its occurrence. To strengthen immunity, an integrated approach is important, including a balanced diet, healthy sleep, physical activity and avoiding stress.

7. Myth 7: Vitamins and dietary supplements can be taken uncontrollably. The uncontrolled technique of vitamins and dietary supplements can be dangerous to health. It is necessary to observe the recommended dosages and take into account possible interactions with drugs. Long -term intake of high doses of some vitamins can lead to side effects. Before taking vitamins and dietary supplements, it is recommended to consult a doctor or pharmacist.

8. Myth 8: Bades are just “dummies” and have no effect. Although some dietary supplements can really be ineffective or maintain inactive ingredients, many of them, especially from trusted manufacturers, can have a positive effect on health. The effectiveness of the dietary supplement depends on its composition, dosage, the quality of the ingredients and the individual characteristics of the body. It is important to choose dietary supplements based on scientific research and having proven effectiveness.

9. Myth 9: All vitamins and dietary supplements are the same. The composition, dosage, the quality of the ingredients and the manufacturer can vary significantly in different vitamins and dietary supplements. Some products may contain impurities, toxic substances or ingredients that are not indicated on the label. It is important to carefully study the composition and choose products from trusted manufacturers.

10. Myth 10: If the packaging is written “natural”, then the product is useful. Marking “Natural” does not guarantee the safety or effectiveness of the product. It is important to check the composition, dosage and availability of quality certificates.

Section 3: Reality about vitamins and dietary supplements.

1. Vitamins and dietary supplements can be useful in certain situations: As already mentioned, taking vitamins and dietary supplements may be necessary in certain cases when the body experiences an increased need for nutrients or when their intake with food is limited. These situations include:

   • Pregnancy and breastfeeding: During this period, the need for vitamins and minerals increases significantly, especially in folic acid, gland, calcium and vitamin D.
   • Childhood: For normal growth and development, children need a sufficient amount of vitamins and minerals, especially vitamin D, calcium and iron.
   • Elderly age: With age, the assimilation of nutrients worsens, and the need for some vitamins and minerals, such as vitamin D and vitamin B12, increases.
   • Intensive physical activity: Athletes and people involved in heavy physical labor may require additional intake of vitamins and minerals to maintain energy metabolism and restoration of muscles.
   • Vegetarianism and veganism: Vegetarians and vegans may experience a deficiency of some vitamins and minerals, such as vitamin B12, iron, calcium and vitamin D.
   • Diseases of the gastrointestinal tract: Some diseases of the gastrointestinal tract can disrupt the absorption of nutrients, which can lead to a deficiency of vitamins and minerals.
   • Reception of some drugs: Some drugs may affect the assimilation or excretion of vitamins and minerals from the body.

2. Vitamins and dietary supplements can maintain health and improve well -being: With proper use, vitamins and dietary supplements can have a positive effect on health and improve well -being. They can:

   • Strengthen the immune system: Vitamin C, zinc, vitamin D and other components can maintain an immune function and increase resistance to infections.
   • Improve the condition of the skin, hair and nails: Vitamins A, C, E, BIOTIN and Collagen can contribute to the health of the skin, hair and nails.
   • Support the health of bones and joints: Calcium, vitamin D, chondroitin and glucosamine can strengthen bones and cartilage.
   • Improve the work of the nervous system: Vitamins of group B, magnesium and omega-3 fatty acids can maintain the health of the nervous system and improve cognitive functions.
   • Maintain health of the cardiovascular system: Omega-3 fatty acids, Q10 coenzyme and other components can support the health of the heart and blood vessels.
   • Improve digestion: Probiotics, prebiotics and enzymes can contribute to healthy digestion.
   • Increase energy and reduce fatigue: B vitamins, iron and coenzyme Q10 can improve energy metabolism and reduce fatigue.

3. It is important to choose high -quality vitamins and dietary supplements: To get the maximum benefit from vitamins and dietary supplements, it is necessary to choose quality products from trusted manufacturers. When choosing, you should pay attention to:

   • Composition: Carefully study the composition of the product and make sure that it contains the necessary vitamins and minerals in the desired dosage.
   • The manufacturer: Choose products from well -known and reliable manufacturers who have a good reputation and conduct the necessary research.
   • Quality certificates: Make sure that the product has quality certificates confirming its compliance with safety and efficiency standards.
   • Reviews: Study the reviews of other users to get an idea of ​​the quality of the product and its effectiveness.

4. It is necessary to observe the recommended dosages: Exceeding the recommended dosages of vitamins and dietary supplements can be hazardous to health. Follow the packaging instructions and do not take anymore than recommended.

5. It is important to consider possible interactions with drugs: Vitamins and dietary supplements can interact with medicines by changing their effectiveness or causing side effects. If you take any medicine, before taking vitamins and dietary supplements, you need to consult a doctor or pharmacist.

6. Balanced nutrition – the basis of health: Vitamins and dietary supplements do not replace a balanced diet. They are only an addition to a healthy lifestyle. Try to receive all the necessary nutrients from food.

7. Consult a doctor before the reception: Before taking vitamins and dietary supplements, especially if you have any chronic diseases or you take medicines, you need to consult a doctor. The doctor will help you determine which vitamins and minerals you need, and choose the optimal dosage.

Section 4: detailed analysis of popular vitamins and dietary supplements.

1. Vitamin D: Vitamin D plays a key role in the assimilation of calcium and phosphorus, which is necessary for the health of bones and teeth. It is also important for the immune system, muscle function and overall well -being. Vitamin D deficiency is widespread, especially in regions with insufficient sunlight. Symptoms of deficiency may include fatigue, weakness, bones and muscles, as well as increased susceptibility to infections. The recommended daily dose of vitamin D varies depending on the age, state of health and the level of insolation. As additives, vitamin D is available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D3, as a rule, is more effective in increasing the level of vitamin D in the blood. An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and other symptoms.

2. Vitamin C (ascorbic acid): A powerful antioxidant necessary for the immune function, collagen formation, the absorption of iron and healing of wounds. Vitamin C is also involved in protecting the cells from damage by free radicals. Vitamin C deficiency can lead to scurvy, disease, characterized by weakness, bleeding gums and slow healing of wounds. Vitamin C is contained in a large number of fruits and vegetables, such as citrus fruits, berries, pepper and broccoli. Reception of vitamin C additives can be useful for maintaining immunity, especially during colds. In high doses, vitamin C can cause stomach disorder and diarrhea.

3. B vitamins B: A complex of vitamins involved in the energy exchange, functioning of the nervous system and the formation of red blood cells. Each B vitamin performs its unique function. B vitamins deficiency can lead to various symptoms such as fatigue, weakness, anemia, nervous disorders and skin problems. B vitamins are contained in a wide range of products, such as meat, fish, eggs, dairy products, whole grain products and legumes. People who adhere to a vegetarian or vegan diet may require additional intake of vitamin B12, which is found only in animal products.

4. Omega-3 fatty acids: Ezmable fatty acids that are important for the health of the heart, brain and eyes. Omega-3 fatty acids also have anti-inflammatory properties. The main types of omega-3 fatty acids are EPA (eicosapentaenic acid) and DHA (daily acidic acid), which are contained in fatty fish, such as salmon, tuna and sardines. ALA (alpha-linolenic acid) is a plant omega-3 fatty acid, which is found in linseed seeds, chia seeds and walnuts. The body can transform ALA into EPA and DHA, but this process is not very effective. Reception of the supplements of omega-3 fatty acids can be useful for maintaining heart health, reducing cholesterol levels and improving cognitive functions.

5. Probiotics: Living microorganisms useful for intestinal microflora. Probiotics help maintain a healthy balance of bacteria in the intestines, which can improve digestion, strengthen the immune system and reduce the risk of developing certain diseases. Probiotics are found in fermented products, such as yogurt, kefir, sauerkraut and kimchi. Reception of probiotics can be useful after taking antibiotics, while traveling or with digestive problems.

6. Magnesium: The mineral required for more than 300 biochemical reactions in the body. Magnesium is involved in the energy metabolism, functioning of muscles and nerves, the regulation of blood sugar and maintaining bone health. Magnesium deficiency can lead to various symptoms such as fatigue, muscle cramps, headaches and nervousness. Magnesium is found in green leafy vegetables, nuts, seeds and whole grains. Taking magnesium additives can be useful for removing muscle cramps, improving sleep and reducing blood pressure.

7. Zinc: A mineral important for the immune system, healing of wounds, growth and development. Zinc is also involved in the functioning of taste and olfactory receptors. Zinc deficiency can lead to weakening of immunity, slow healing of wounds and loss of appetite. Zinc is contained in meat, seafood, nuts and seeds. Taking zinc additives can be useful for strengthening immunity, especially during colds.

8. Collagen: Protein, which is the main structural component of the skin, bones, cartilage and ligaments. Collagen provides the strength and elasticity of tissues. With age, the production of collagen in the body decreases, which can lead to wrinkles, joint pain and other signs of aging. Reception of collagen additives can help improve the condition of the skin, hair and nails, as well as reduce joint pain.

9. Curcumin: The active substance contained in turmeric, spices widely used in Indian cuisine. Kurkumin has antioxidant and anti -inflammatory properties. Studies show that curcumin can be useful for maintaining brain health, heart and joints. Kurkumin is poorly absorbed by the body, so it is recommended to take it in combination with piperin, a substance contained in black pepper.

10. Coenzim Q10 (COQ10): The substance required for energy metabolism in cells. COQ10 is also a powerful antioxidant. With age, the COQ10 level in the body decreases. Acceptance of COQ10 additives can be useful for maintaining heart health, improving energy metabolism and reducing side effects of statins (drugs to reduce cholesterol).

Section 5: How to choose and take vitamins and dietary supplements correctly?

1. Consult a doctor: This is the most important step before taking any vitamins or dietary supplements. The doctor will evaluate your state of health, diet, drugs taken and determine which additives you really need and in what dosage. Self -medication can be dangerous and lead to undesirable consequences.

2. Evaluate your diet: Try to get all the necessary nutrients from food. A balanced diet, including a variety of fruits, vegetables, whole grain products, low -fat proteins and healthy fats, is the basis of health. Vitamins and dietary supplements are only an addition to a healthy diet, and not its replacement.

3. Choose quality products: Give preference to vitamins and dietary supplements from trusted manufacturers who have a good reputation and conduct the necessary studies. Pay attention to the availability of quality certificates (for example, GMP – good manufacturing practice). Study the composition of the product and make sure that it contains the ingredients you need in the right dosage.

4. Read the label carefully: Before using vitamin or dietary supplement, carefully study the label. Pay attention to the composition, dosage, contraindications and possible side effects. Follow the recommended dosages and do not exceed them.

5. Consider possible interactions with drugs: Vitamins and dietary supplements can interact with medicines by changing their effectiveness or causing side effects. If you take any medicine, before taking vitamins and dietary supplements, you need to consult a doctor or pharmacist.

6. Take vitamins and dietary supplements correctly: Some vitamins and dietary supplements are better absorbed with food, while others are on an empty stomach. Follow the instructions on the packaging or recommendations of the doctor. Do not take vitamins and dietary supplements with hot drinks, as this can destroy some vitamins.

7. Pay attention to the expiration date: Do not take vitamins and dietary supplements with an expired shelf life. Keep vitamins and dietary supplements in a cool, dry place, away from light and moisture.

8. Be realistic in your expectations: Vitamins and dietary supplements are not miraculous means. They can maintain health and improve well -being, but do not replace the full treatment prescribed by a doctor.

9. Follow your feelings: If after the start of taking vitamin or dietary supplements you felt a deterioration in well -being, stop taking it and consult a doctor.

10. Do not engage in self -diagnosis and self -medication: Do not diagnose yourself and do not prescribe vitamins and dietary supplements without consulting a doctor. Self -medication can be dangerous to health.

Section 6: Prospects for research in the field of vitamins and dietary supplements.

1. Studying the influence of vitamins and dietary supplements on the prevention of chronic diseases: Studies are continued to study the role of vitamins and dietary supplements in the prevention of chronic diseases, such as cardiovascular diseases, diabetes, cancer and dementia. Some studies show that taking certain vitamins and dietary supplements can reduce the risk of developing these diseases, but further research is needed to confirm these results.

2. Development of new forms of vitamins and dietary supplements with improved bioavailability: The development of new forms of vitamins and dietary supplements, which are better absorbed by the body, are underway. For example, liposomal forms of vitamins are developed, which have increased bioavailability.

3. Personalized approach to the purpose of vitamins and dietary supplements: Genetic testing methods are developing, which allow you to determine the individual need for vitamins and minerals. This will develop a personalized approach to the purpose of vitamins and dietary supplements, taking into account the genetic characteristics of each person.

4. Studying the interaction of vitamins and dietary supplements with other drugs: Studies are conducted aimed at studying the interaction of vitamins and dietary supplements with other medicines. This will help prevent unwanted side effects and increase treatment.

5. Studying the influence of vitamins and dietary supplements on the intestinal microflora: More and more studies are devoted to the study of the influence of vitamins and dietary supplements on intestinal microflora. Some vitamins and dietary supplements, such as probiotics and prebiotics, can have a positive effect on intestinal microflora, improving digestion and strengthening the immune system.

6. Development of new dietary supplements based on plant extracts: Studies are continued to search for new biologically active substances in plant extracts. These substances can be used to develop new dietary supplements with various useful properties.

7. Development of dietary supplement to improve cognitive functions: The development of dietary supplements aimed at improving cognitive functions, such as memory, attention and concentration. These dietary supplements can be useful for people suffering from age -related changes in cognitive functions or from cognitive impairment caused by other diseases.

8. Using nanotechnologies in the development of vitamins and dietary supplements: Nanotechnologies are used to develop vitamins and dietary supplements with improved properties, such as increased bioavailability, targeted delivery and prolonged action.

9. Development of digital platforms for monitoring the reception of vitamins and dietary supplements: Digital platforms are developed that allow you to monitor the use of vitamins and dietary supplements, monitor health changes and receive personalized recommendations.

10. Integration of vitamins and dietary supplements into the healthcare system: In some countries, vitamins and dietary supplements are integrated into the healthcare system to ensure more rational and efficient use of these products to maintain public health.

Section 7: Vitamins and dietary supplements for different groups of the population.

1. Vitamins and dietary supplements for pregnant and nursing women: Pregnancy and breastfeeding are periods when the need for vitamins and minerals increases significantly. It is important to ensure sufficient intake of folic acid, iron, calcium, vitamin D, iodine and other nutrients for the normal development of the fetus and the health of the mother. Reception of specialized vitamin-mineral complexes for pregnant women and lactating women can help replenish the deficiency of nutrients.

2. Vitamins and dietary supplements for children: Children need a sufficient amount of vitamins and minerals for normal growth and development. It is important to ensure sufficient intake of vitamin D, calcium, iron, vitamin C and other nutrients. Children’s vitamins are produced in various forms, such as chewing tablets, syrups and drops.

3. Vitamins and dietary supplements for the elderly: With age, the assimilation of nutrients worsens, and the need for some vitamins and minerals, such as vitamin D and vitamin B12, increases. Reception of vitamin-mineral complexes for the elderly can help replenish the deficiency of nutrients and maintain health.

4. Vitamins and dietary supplements for athletes: Athletes involved in intensive physical activity may require additional intake of vitamins and minerals to maintain energy metabolism, restoration of muscles and protect against damage to free radicals. Especially important are vitamins of group B, vitamin C, vitamin E, zinc, magnesium and creatine.

5. Vitamins and dietary supplements for vegetarians and vegans: Vegetarians and vegans may experience a deficiency of some vitamins and minerals, such as vitamin B12, iron, calcium and vitamin D. Taking the appropriate additives can help replenish the deficiency of nutrients and maintain health.

6. Vitamins and dietary supplements for people with chronic diseases: People with chronic diseases, such as diabetes, cardiovascular diseases and diseases of the gastrointestinal tract, may require additional intake of vitamins and minerals to maintain health and improve well-being. However, before starting the reception, it is necessary to consult a doctor.

7. Vitamins and dietary supplements for people living in environmentally unfavorable areas: People living in environmentally unfavorable areas may experience an increased need for antioxidants such as vitamin C, vitamin E and selenium, to protect against damage to free radicals.

8. Vitamins and dietary supplements for people experiencing stress: People experiencing stress may experience an increased need for vitamins of group B, magnesium and adaptogens, such as Rhodio