Vitamins

Vitamins: a guide for indispensable micronutrients

Part 1: Fundamentals of Vitaminology

Vitamins are a group of organic compounds necessary in small quantities for the normal functioning of the human body and animals. They are not produced by the body (with the exception of vitamin D with the influence of sunlight and some vitamins of group B, synthesized by intestinal microflora) or are produced in insufficient quantities, so they should come with food or in the form of vitamin additives. The absence or lack of vitamins leads to the development of specific vitamin deficiency, hypovitaminosis and hypervitaminosis, each of which is characterized by a certain set of symptoms and disorders.

1.1. Classification of vitamins:

Vitamins are classified by their solubility:

Fatable vitamins (A, D, E, K): These vitamins dissolve in fats and accumulate in the body fat. Excessive consumption of fat -soluble vitamins can lead to toxicity, since they are slowly excreted from the body.
Water -soluble vitamins (group B and vitamin C): These vitamins dissolve in water and do not accumulate in the body in significant quantities. Excess water -soluble vitamins are usually excreted in the urine, so the risk of toxicity with an overdose is lower than that of fat -soluble vitamins. However, some water -soluble vitamins, such as vitamin B6, with very high doses can cause side effects.

1.2. Vitamins action mechanisms:

Vitamins perform a variety of functions in the body, including:

Coferments: Many vitamins act as coofers, helping enzymes catalyze biochemical reactions. For example, B vitamins are involved in the metabolism of carbohydrates, fats and proteins.
Antioxidants: Some vitamins, such as vitamin C and vitamin E, are antioxidants, protecting the cells from damage to free radicals.
Genes expression regulators: Vitamin A and vitamin D affect the expression of genes, regulating the synthesis of proteins and, therefore, various physiological processes.
Hormones: Vitamin D acts as a hormone, regulating the metabolism of calcium and phosphorus, which is important for bone health.

1.3. Units of vitamin measurement:

The number of vitamins is usually measured in the following units:

Milligram (mg): Used to measure relatively large quantities of vitamins.
Micrograms (MKG): Used to measure small amounts of vitamins. 1 mg = 1000 μg.
International units (me): They are used to measure the activity of vitamins, especially fat -soluble vitamins A, D and E. MEC is based on the biological activity of vitamin, and not on its mass. The ratio between the IU and other measurement units depends on the specific vitamin and its chemical form.

1.4. Factors affecting the need for vitamins:

The need for vitamins varies depending on a number of factors, including:

Age: Children and elderly people can have different needs for vitamins.
Floor: Men and women can have different needs for vitamins, especially during pregnancy and lactation.
Health status: Diseases and conditions, such as pregnancy, lactation, chronic diseases and medication, can affect the need for vitamins.
Life: The level of physical activity, diet and alcohol use and smoking can affect the need for vitamins.
Genetic factors: Some genetic features can affect the body’s ability to absorb and use vitamins.

Part 2: A detailed description of vitamins

2.1. Vitamin A (Retinol):

Functions: Vitamin A is necessary for vision, growth and development, immune function and maintaining the health of the skin and mucous membranes. It plays an important role in the formation of rhodopsin, visual pigment necessary for vision in low illumination. Vitamin and also participates in the differentiation of cells and regulation of the immune system.
Sources: Vitamin A is found in animal products, such as liver, eggs, dairy products and fish oil. Carotinoids, such as beta-carotene, are the predecessors of vitamin A and are found in vegetables and fruits of orange and yellow, such as carrots, pumpkin and mangoes.
Deficiency: Vitamin A deficiency can lead to night blindness, dry skin, a decrease in immunity and deceleration of growth. In severe cases, vitamin A deficiency can lead to xerophthalmia, eye disease, which can lead to blindness.
Overdose: An overdose of vitamin A can be toxic, causing symptoms such as nausea, vomiting, headache, dizziness, hair loss, bone pain and liver. Pregnant women should avoid high doses of vitamin A, as this can lead to congenital defects.
Recommended daily dose (RSD): Vitamin A RSD varies depending on age and gender. For adult men, RSD is 900 mcg RE (retinol equivalent), and for adult women – 700 mcg RE.

2.2. Vitamin D (calciferol):

Functions: Vitamin D plays an important role in maintaining bone health, regulating the metabolism of calcium and phosphorus. It also participates in the immune function, the regulation of cellular growth and a decrease in the risk of chronic diseases. Vitamin D promotes calcium absorption in the intestines and maintains the normal level of calcium in the blood, which is necessary for the formation and maintenance of bone tissue.
Sources: Vitamin D is synthesized in the skin under the influence of sunlight. It is also contained in small quantities in oily fish (salmon, tuna, mackerel), egg yolk and enriched products, such as milk and breakfast flakes.
Deficiency: Vitamin D deficiency can lead to rickets in children and osteomination in adults, diseases characterized by bone weakness and increased risk of fractures. Vitamin D deficiency may also be associated with an increased risk of osteoporosis, cardiovascular diseases, diabetes, autoimmune diseases and certain types of cancer.
Overdose: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness, constipation, rapid urination and the formation of kidney stones. In severe cases, hypercalcemia can lead to damage to the kidneys and heart.
RSD: Vitamin D RSD varies depending on age. For adults aged 19 to 70 years, RSD is 15 μg (600 IU). For adults over 70 years old, RSD is 20 μg (800 IU).

2.3. Vitamin E (Tokoferol):

Functions: Vitamin E is a powerful antioxidant that protects the cells from damage to free radicals. It also participates in the immune function, maintaining the health of the skin and mucous membranes and the prevention of cardiovascular diseases. Vitamin E helps prevent oxidation of low density lipoproteins (LDL), which can reduce the risk of atherosclerosis.
Sources: Vitamin E is found in vegetable oils (sunflower, olive, corn), nuts, seeds, green leafy vegetables and wheat germ.
Deficiency: Vitamin E deficiency is rare, but can occur in people with violations of fat absorption. Symptoms of vitamin E deficiency may include muscle weakness, impaired coordination, damage to nerves and a decrease in immunity.
Overdose: An overdose of vitamin E is rare, but can lead to liquefaction of blood and increasing the risk of bleeding. People taking anticoagulants should be careful when taking vitamin E.
RSD: Vitamin E RSD is 15 mg.

2.4. Vitamin K (Phillokhinon):

Functions: Vitamin K plays an important role in blood coagulation, necessary to stop bleeding. He also participates in maintaining bone health and regulation of calcium metabolism. Vitamin K is necessary for the synthesis of blood coagulation factors, such as prothrombin.
Sources: Vitamin K is contained in green leafy vegetables (spinach, broccoli, cabbage), vegetable oils and some fruits. It is also synthesized by intestinal microflora.
Deficiency: Vitamin K deficiency is rare in healthy people, but can occur in newborns, people with violations of the absorption of fats and people taking antibiotics that destroy intestinal microflora. Symptoms of vitamin K deficiency may include increased bleeding, hemorrhage and slow healing of wounds.
Overdose: An overdose of vitamin K is rare and usually does not cause serious side effects.
RSD: Vitamin K RSD is 120 μg for men and 90 μg for women.

2.5. Vitamin C (ascorbic acid):

Functions: Vitamin C is a powerful antioxidant that protects the cells from damage to free radicals. It also participates in the synthesis of collagen necessary to maintain the health of the skin, bones, cartilage and blood vessels. Vitamin C helps to absorb iron, strengthens the immune system and helps to fight infections.
Sources: Vitamin C is contained in fruits and vegetables, especially in citrus fruits (oranges, lemons, grapefruit), berries (strawberries, blueberries, raspberries), kiwi, pepper, broccoli and spinach.
Deficiency: Vitamin C deficiency can lead to scurvy, a disease characterized by weakness, fatigue, bleeding gums, teeth loss and slow healing of wounds.
Overdose: An overdose of vitamin C is rare, but can cause nausea, diarrhea, abdominal pain and kidney stones.
RSD: Vitamin C RSD is 90 mg for men and 75 mg for women. Smoking people are recommended to consume more vitamin C, as smoking reduces its level in the body.

2.6. B vitamins B:

B vitamins are a group of water -soluble vitamins that play an important role in the metabolism of carbohydrates, fats and proteins, as well as in maintaining the health of the nervous system, skin and hair. Group B vitamins include:

Vitamin B1 (TIAMIN): It is necessary for the metabolism of carbohydrates, nervous function and heart health. Deficiency can lead to Beri Berie, a disease characterized by weakness, fatigue, coordination and heart failure. RSD: 1.2 mg for men and 1.1 mg for women.
Vitamin B2 (Riboflavin): It is necessary for the metabolism of carbohydrates, fats and proteins, as well as to maintain the health of the skin, eyes and nervous system. Deficiency can lead to inflammation of the lips and tongue, cracks in the corners of the mouth and photophobia. RSD: 1.3 mg for men and 1.1 mg for women.
Vitamin B3 (Niacin): It is necessary for the metabolism of carbohydrates, fats and proteins, as well as to maintain the health of the skin, nervous system and digestive system. Deficiency can lead to Pellagra, a disease characterized by dermatitis, diarrhea and dementia. RSD: 16 mg ne (niacin equivalent) for men and 14 mg ne for women.
Vitamin B5 (pantotenic acid): It is necessary for the metabolism of carbohydrates, fats and proteins, as well as for the synthesis of hormones and cholesterol. The deficiency is rare, but can cause fatigue, headache and numbness of the arms and legs. RSD: 5 mg.
Vitamin B6 (Pyridoxin): It is necessary for the metabolism of proteins, the formation of red blood cells and maintaining the health of the nervous system. Deficiency can lead to anemia, dermatitis, depression and seizures. RSD: 1.3 mg for men and women under the age of 50 years. For men over 50, RSD is 1.7 mg, and for women over 50 – 1.5 mg.
Vitamin B7 (Biotin): It is necessary for the metabolism of carbohydrates, fats and proteins, as well as to maintain healthy skin, hair and nails. The deficiency is rare, but can cause hair loss, dermatitis and neurological problems. RSD: 30 μg.
Vitamin B9 (folic acid): It is necessary for the synthesis of DNA and RNA, the formation of red blood cells and the prevention of defects in the nervous tube in the fetus during pregnancy. Deficiency can lead to anemia, fatigue and defects of the nervous tube in the fetus. RSD: 400 μg DFE (dietary folate equivalent). Pregnant women are recommended to consume 600 μg DFE of folic acid per day.
Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, maintaining the health of the nervous system and the synthesis of DNA. Deficiency can lead to anemia, nerves damage and neurological problems. RSD: 2.4 μg. Vegetarians and vegans are recommended to take vitamin B12 additives, as it is mainly found in animal products.

Part 3: Vitamin additives: when are they necessary?

Ideally, all the necessary vitamins and minerals should come with food. However, in some cases, vitamin additives can be useful or even necessary.

3.1. Indications for taking vitamin additives:

Pregnancy and lactation: Pregnant and lactating women need more folic acid, iron, calcium and vitamin D to maintain the health of the mother and child.
Vegetarianism and veganism: Vegetarians and vegans may lack vitamin B12, iron, calcium, vitamin D and omega-3 fatty acids, which are mainly contained in animal products.
Restrictive diets: People who observe strict diets with a limitation of certain groups of products may experience a deficiency of vitamins and minerals.
Diseases: Some diseases, such as absorption disorders, chronic intestinal diseases and liver diseases, may prevent the absorption of vitamins and minerals.
Elderly age: Older people may experience a decrease in appetite, deterioration of absorption of vitamins and minerals and an increased need for some vitamins, such as vitamin D and vitamin B12.
Medication: Some drugs can affect the assimilation or metabolism of vitamins and minerals.

3.2. How to choose vitamin additives:

Consult a doctor: Before taking vitamin additives, you need to consult a doctor to determine if you have a deficiency of vitamins and what additives you need.
Choose quality additives: Choose vitamin additives from reliable manufacturers who test their products for cleanliness and efficiency. Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).
Observe the dosage: Do not exceed the recommended dosage of vitamin additives. Excessive consumption of some vitamins can be toxic.
Consider the interaction with the drugs: If you take any medicine, consult a doctor or pharmacist to make sure that vitamin additives do not interact with your medicines.

3.3. Possible risks of taking vitamin additives:

Toxicity: An overdose of fat -soluble vitamins (A, D, E, K) can lead to toxicity.
Interaction with drugs: Vitamin additives can interact with some drugs by changing their effectiveness or causing side effects.
False sense of safety: Reception of vitamin additives should not replace a healthy and balanced diet.
Side effects: Some vitamin additives can cause side effects, such as nausea, diarrhea, abdominal pain and allergic reactions.

Part 4: Vitamins and health: Communication and interaction

4.1. Vitamins and immunity:

Vitamins play an important role in maintaining immune function. Vitamin C, vitamin D, vitamin A and vitamin E are necessary for the normal functioning of the immune system and protect the body from infections.

Vitamin C: Strengthens the immune system, stimulating the production and function of leukocytes (white blood cells), which fight infections.
Vitamin D: Regulates the immune function and reduces the risk of developing autoimmune diseases.
Vitamin A: Supports the health of the mucous membranes, which are a barrier against infections.
Vitamin E: Protects the cells of the immune system from damage by free radicals.

4.2. Vitamins and cardiovascular system:

Some vitamins play an important role in maintaining the health of the cardiovascular system.

Vitamin K: Participates in the regulation of blood coagulation and prevents blood clots.
Vitamin E: Prevents oxidation of LDL (poor cholesterol), which can reduce the risk of atherosclerosis.
B vitamins (especially B6, B12 and folic acid): Reduce the level of homocysteine in the blood, amino acids, the high level of which can increase the risk of developing cardiovascular diseases.

4.3. Vitamins and bone health:

Vitamin D and vitamin K are necessary to maintain bone health.

Vitamin D: Regulates the metabolism of calcium and phosphorus necessary for the formation and maintenance of bone tissue.
Vitamin K: Participates in the regulation of calcium metabolism and helps maintain bone density.

4.4. Vitamins and vision:

Vitamin A is necessary for vision, especially in conditions of low illumination. It plays an important role in the formation of rhodopsin, visual pigment necessary for vision in the dark.

4.5. Vitamins and antioxidant protection:

Vitamin C and vitamin E are powerful antioxidants that protect the cells from damage to free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of chronic diseases, such as cancer, cardiovascular diseases and Alzheimer disease.

Part 5: Food sources of vitamins: table and recommendations

Vitamin	The main food sources
Vitamin a	Liver, eggs, dairy products, fish oil, carrots, pumpkin, mango, spinach, broccoli
Vitamin D.	Bold fish (salmon, tuna, mackerel), egg yolk, enriched foods (milk, breakfast flakes), skin synthesis under the influence of sunlight
Vitamin E	Vegetable oils (sunflower, olive, corn), nuts, seeds, green leafy vegetables, wheat germ
Vitamin K	Green leaf vegetables (spinach, broccoli, cabbage), vegetable oils, some fruits, intestinal microflora synthesis
Vitamin C.	Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, pepper, broccoli, spinach
Vitamin B1	Whole grain products, meat, fish, legumes, nuts, seeds
Vitamin B2	Dairy products, meat, eggs, green leafy vegetables, enriched grain products
Vitamin B3	Meat, fish, poultry, nuts, seeds, whole grain products
Vitamin B5	Meat, poultry, fish, eggs, dairy products, vegetables, fruits, whole grains
Vitamin B6	Meat, fish, poultry, bananas, avocados, potatoes, spinach, enriched grain products
Vitamin B7	Eggs, liver, yeast, nuts, seeds, avocados, sweet potatoes
Vitamin B9	Green leaf vegetables, legumes, enriched grain products, citrus fruits
Vitamin B12	Meat, fish, poultry, eggs, dairy products, enriched products

Recommendations for increasing consumption of vitamins with food:

Eat a variety of products from all groups of products.
Turn on in your diet a lot of fruits and vegetables, especially brightly painted.
Choose whole grain products instead of processed.
Eat lean meat, poultry and fish.
Limit the consumption of processed products, sugar and unhealthy fats.
If necessary, consult a doctor or nutritionist to draw up an individual food plan.

Part 6: The latest studies in the field of vitaminology

Modern vitaminology continues to actively develop, new studies are conducted aimed at studying the role of vitamins in the prevention and treatment of various diseases, as well as to optimize their consumption.

Vitamin D and Covid-19: Many studies have shown that vitamin D deficiency can be associated with an increased risk of developing severe COVID-19. However, additional studies are needed to confirm this connection and determine the optimal dose of vitamin D for the prevention and treatment of COVID-19.
B vitamins and cognitive functions: Studies show that group B vitamins, especially B12 and folic acid, can play a role in maintaining cognitive functions and reducing the risk of dementia.
Vitamin C and Cancer: Some studies show that high doses of vitamin C can have an anti -cancer effect, but additional studies are needed to confirm these results.
Vitamin E and skin health: Vitamin E is widely used in cosmetic products to protect the skin from damage to free radicals and improve its condition. New studies study the influence of various forms of vitamin E on skin health and the development of more effective cosmetics.
Personalized vitamin consumption: Modern studies pay more and more attention to personalized consumption of vitamins, taking into account individual needs, genetic characteristics and lifestyle of each person. New methods for evaluating vitamin status and recommendations are being developed to optimize vitamin consumption, taking into account individual characteristics.

Part 7: Practical tips on the correct use of vitamins

Take fat -soluble vitamins (A, D, E, K) with food containing fats to improve their absorption.
Divide the use of vitamin additives into several techniques during the day to improve their absorption.
Avoid simultaneous intake of vitamins and minerals that can compete for absorption, such as iron and calcium.
Keep vitamin additives in a cool, dry place, away from direct sunlight.
Check the shelf life of vitamin additives before receiving.
Do not take vitamin additives as a replacement for a healthy and balanced diet.
If you have any side effects after taking vitamin additives, stop taking and consult your doctor.

Part 8: myths and reality about vitamins

Myth: Vitamins are a cure for all diseases.
- Reality: Vitamins are necessary to maintain health, but they are not a cure for all diseases.
Myth: The more vitamins, the better.
- Reality: Excessive consumption of some vitamins can be toxic.
Myth: All vitamin additives are equally effective.
- Reality: The quality and effectiveness of vitamin additives can vary depending on the manufacturer and the composition.
Myth: Fresh fruits and vegetables always contain more vitamins than frozen.
- Reality: Frozen fruits and vegetables, if they were frozen immediately after harvesting, can contain the same or even more vitamins than fresh fruits and vegetables that were stored for a long time.
Myth: If I feel fatigue, I just need more vitamins.
- Reality: Fatigue can be caused by various factors, such as lack of sleep, stress, depression or disease. It is necessary to consult a doctor to establish the cause of fatigue and obtain the appropriate treatment.

Part 9: Vitamins for children: Features and recommendations

The need for vitamins in children is different from the need for adults. Children need sufficient vitamins for normal growth and development.

Vitamin D: It is necessary for the health of bones and the prevention of rickets. It is recommended to give vitamin D. to breast children and children under artificial feeding.
Vitamin A: It is necessary for vision, growth and development, immune function and maintaining the health of the skin and mucous membranes.
Vitamin C: Strengthens the immune system and helps to fight infections.
B vitamins B: It is necessary for the metabolism of carbohydrates, fats and proteins, as well as to maintain the health of the nervous system.

Recommendations for ensuring sufficient consumption of vitamins in children:

Feed children with various and balanced foods, including fruits, vegetables, whole grain products, low -fat meat, poultry, fish and dairy products.
If the child has restrictions on nutrition or he refuses to eat certain products, consult a doctor or a nutritionist about the need to take vitamin additives.
Do not give children vitamin additives in dosages intended for adults.
Keep vitamin additives in an inaccessible place for children.

Part 10: Vitamins and sports: how to optimize consumption to achieve results

Athletes and people who lead an active lifestyle may have an increased need for some vitamins and minerals, since physical activity increases metabolic processes and energy consumption.

B vitamins B: It is necessary for the metabolism of carbohydrates, fats and proteins, providing energy for training.
Vitamin C: Strengthens the immune system and protects against oxidative stress that occurs as a result of intense training.
Vitamin E: Protects cells from damage by free radicals formed during physical exertion.
Vitamin D: It is necessary for the health of bones and the prevention of fractures, especially among athletes involved in sports with a high shock load.

Recommendations for optimizing vitamins for athletes:

Eat a variety of and balanced food, rich in vitamins and minerals.
Use a sufficient amount of carbohydrates to provide energy for training.
Use a sufficient amount of protein to restore and muscle growth.
Do not abuse vitamin additives. Take them only as prescribed by a doctor or nutritionist.
Follow your hydration status and drink enough water.

Part 11: the effect of smoking and alcohol on vitamin status

Smoking and drinking alcohol have a negative effect on the vitamin status of the body.

Smoking: Smoking reduces the level of vitamin C in the body and increases the need for it. Smoking can also reduce the level of vitamins of group B, vitamin E and carotenoids.
Alcohol: The use of alcohol can violate the assimilation and metabolism of vitamins, especially vitamins of group B, vitamin C, vitamin A and vitamin D. Chronic alcohol consumption can lead to deficiency of vitamins and the development of various diseases.

Recommendations for smokers and consuming alcohol:

Throw smoking.
Limit alcohol use.
Eat a variety of and balanced food, rich in vitamins and minerals.
If necessary, consult your doctor about the need to take vitamin additives.

Part 12: Vitamins and cosmetology: beauty from the inside and outside

Vitamins play an important role in maintaining the health and beauty of the skin, hair and nails.

Vitamin A: It is necessary for the health of the skin and mucous membranes. It helps maintain skin elasticity, reduces wrinkles and acne.
Vitamin C: It is a powerful antioxidant that protects the skin from damage to free radicals. It also participates in the synthesis of collagen necessary to maintain skin elasticity.
Vitamin E: Protects the skin from damage with free radicals and moisturizes it.
B vitamins B: Need for the health of hair and nails. They help to support their fortress and shine.

Recommendations for the use of vitamins to maintain beauty:

Eat a variety of and balanced food, rich in vitamins and minerals.
Use cosmetic products containing vitamins such as vitamin C, vitamin E and retinol.
If necessary, consult a dermatologist about the need to take vitamin additives to improve the condition of the skin, hair and nails.

Part 13: Final recommendations on a healthy lifestyle and proper nutrition

To maintain health and good health, it is necessary to lead a healthy lifestyle, including proper nutrition, regular physical activity, sufficient sleep and rejection of bad habits.

Proper nutrition: Eat a variety of and balanced foods rich in fruits, vegetables, whole grain products, low -fat meat, poultry, fish and dairy products.
Regular physical activity: Do physical exercises for at least 150 minutes a week.
Sufficient sleep: Sleep at least 7-8 hours a day.
Refusal of bad habits: Throw smoking and

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