Vitamins and minerals: the best health supplements

Vitamins and minerals: the best health supplements

I. Fundamentals of vitamins and minerals

A. Definition and importance:

Vitamins and minerals are micronutrients necessary for the normal functioning of the body. They play a critical role in numerous biochemical processes, including energy metabolism, immune function, growth and development, as well as maintaining the health of bones, skin and hair. Unlike macronutrients (proteins, fats and carbohydrates), micronutrients are required in small quantities, but their deficiency can lead to serious health consequences.

B. Classification of vitamins:

Vitamins are divided into two main groups: fat -soluble and water -soluble.

1. Fat -soluble vitamins: These include vitamins A, D, E, and K. They dissolve in fats and oils and are stored in the body, mainly in the liver and adipose tissue. Therefore, excessive consumption of fat -soluble vitamins can lead to toxicity, since they accumulate in the body.

   • Vitamin A (Retinol): It is necessary for vision, cell growth, immune function and reproduction. Sources: liver, dairy products, eggs, dark green and orange vegetables and fruits (carrots, pumpkin, spinach).
   • Vitamin D (calciferol): It is important for the absorption of calcium and phosphorus, maintaining bone and teeth health, as well as immune function. The body can synthesize vitamin D under the influence of sunlight. Sources: fatty fish (salmon, tuna, sardines), egg yolk, enriched products (milk, cereals).
   • Vitamin E (Tokoferol): Antioxidant that protects cells from damage by free radicals. It is important for the health of the skin, hair and immune system. Sources: vegetable oils (sunflower, olive), nuts, seeds, green leafy vegetables.
   • Vitamin K (Phillokhinon): It is necessary for coagulation of blood and bone health. Sources: green leafy vegetables (spinach, broccoli, cabbage), vegetable oils, some fruits.

2. Water -soluble vitamins: These include group B vitamins (thiamine, riboflavin, niacin, pantotenic acid, pyridoxine, biotin, folic acid, cobalamin) and vitamin C. They dissolve in water and are not stored in large quantities, so they must be regularly obtained with food. Excess water -soluble vitamins are usually excreted in the urine, so the risk of toxicity is lower than that of fat -soluble vitamins.

   • Vitamin B1 (TIAMIN): It is important for energy metabolism, function of the nervous system and muscles. Sources: whole grains, pork, legumes, nuts.
   • Vitamin B2 (Riboflavin): It is necessary for energy exchange, health of the skin and eyes. Sources: dairy products, meat, eggs, green leafy vegetables.
   • Vitamin B3 (Niacin): It is important for energy exchange, skin health and nervous system. Sources: meat, fish, poultry, whole grains, peanuts.
   • Vitamin B5 (pantotenic acid): It is necessary for energy metabolism, synthesis of hormones and cholesterol. Widely distributed in food products.
   • Vitamin B6 (Pyridoxin): Amino acids, functions of the nervous system and the immune system are important for metabolism. Sources: meat, fish, poultry, bananas, potatoes.
   • Vitamin B7 (Biotin): It is necessary for the metabolism of fats, carbohydrates and proteins, as well as for the health of the skin, hair and nails. Sources: eggs, liver, nuts, seeds.
   • Vitamin B9 (folic acid): It is important for cell growth, DNA synthesis and prevention of defects in the nervous tube in the fetus during pregnancy. Sources: green leafy vegetables, legumes, citrus fruits.
   • Vitamin B12 (cobalamin): It is necessary for the function of the nervous system, the formation of red blood cells and DNA synthesis. Sources: meat, fish, bird, dairy products, eggs. Vegetarians and vegans are recommended to take vitamin B12 additives, as it is absent in plant products.
   • Vitamin C (ascorbic acid): The antioxidant necessary for the immune function, collagen synthesis, wound healing and iron absorption. Sources: citrus fruits, berries, pepper, broccoli, potatoes.

C. Classification of minerals:

Minerals are divided into macrominerals and microminerals (also known as trace elements), depending on the amount necessary for the body.

1. Macrominerals: Required in large quantities (more than 100 mg per day).

   • Calcium: It is necessary for the health of bones and teeth, muscle function, blood coagulation and nervous transmission. Sources: dairy products, green leafy vegetables, enriched products (vegetable milk, juices).
   • Phosphorus: It is important for the health of bones and teeth, energy metabolism and function of cell membranes. Sources: meat, fish, poultry, dairy products, nuts, seeds.
   • Potassium: It is necessary to maintain normal blood pressure, function of the nervous system and muscle function. Sources: bananas, oranges, potatoes, spinach, legumes.
   • Sodium: It is important for maintaining water balance, blood pressure and function of the nervous system. Sources: table salt, processed products. It is important to use sodium in moderate quantities.
   • Chloride: It is important for maintaining water balance, digestion and functions of the nervous system. Sources: table salt, processed products.
   • Magnesium: It is necessary for muscle function, nervous function, energy metabolism, DNA synthesis and maintaining normal blood pressure. Sources: green leafy vegetables, nuts, seeds, whole grains.
   • Sulfur: Important for the synthesis of proteins and enzymes. Contained in many foods, especially in proteins.

2. Microminerals (trace elements): Required in small quantities (less than 100 mg per day).

   • Iron: It is necessary for the formation of red blood cells, the transportation of oxygen and immune function. Sources: meat, fish, poultry, legumes, green leafy vegetables. Iron from animal sources (hemic iron) is better absorbed than iron from plant sources (non -meter iron).
   • Zinc: It is important for immune function, healing of wounds, DNA synthesis and cell growth. Sources: meat, fish, poultry, nuts, seeds, legumes.
   • Copper: It is necessary for the formation of red blood cells, the functions of the nervous system and the immune system. Sources: liver, seafood, nuts, seeds, legumes.
   • Manganese: It is important for energy exchange, bone formation and antioxidant protection. Sources: whole grains, nuts, tea, green leafy vegetables.
   • Fluorine: It is necessary for the health of bones and teeth. Sources: fluorine water, toothpaste.
   • Iodine: It is necessary for the synthesis of thyroid hormones that regulate metabolism. Sources: iodized salt, seafood, dairy products.
   • Selenium: Antioxidant, important for the immune function and health of the thyroid gland. Sources: Brazilian nuts, seafood, meat, poultry.
   • Chromium: It is important for glucose metabolism and maintaining a normal blood sugar. Sources: broccoli, beer yeast, whole grains.
   • Molybden: E amino acids and toxins are necessary for the metabolism. Sources: legumes, whole grains, nuts.

D. Factors affecting the need for vitamins and minerals:

The need for vitamins and minerals varies depending on age, gender, physical activity, health and diet.

• Age: Children and adolescents need more vitamins and minerals for growth and development. Elderly people may have difficulties with the assimilation of some nutrients.
• Floor: Women need more iron, especially during menstruation and pregnancy.
• Physical activity: Athletes and people who lead an active lifestyle need more vitamins and minerals to maintain energy exchange and recovery after training.
• Health status: Some diseases and conditions (for example, diseases of the gastrointestinal tract, chronic diseases) can affect the absorption of vitamins and minerals.
• Diet: People who adhere to restrictive diets (for example, vegetarians, vegans) or consuming few diverse products may need in addition to make up for a deficiency of certain nutrients.
• Pregnancy and lactation: Pregnant and lactating women need more vitamins and minerals to maintain the health of the mother and child.
• Smoking and drinking alcohol: Smoking and alcohol consumption can increase the need for some vitamins and minerals.

II. Indications for the use of vitamin-mineral additives

A. Prevention Deficit:

1. Unstable nutrition: People who eat irregularly, consuming few fruits, vegetables and whole grains, or adhere to strict diets, may experience a deficiency of vitamins and minerals. In these cases, additives can help make up for the lack of nutrients.
2. Vegetarianism and veganism: Vegetarians and vegans are recommended to take vitamin B12 additives, as it is absent in plant products. The use of iron, zinc, calcium and vitamin D can also be useful, especially for vegans.
3. Elderly age: With age, the assimilation of some nutrients worsens, so older people are often recommended to take additives of vitamin D, calcium and vitamin B12.
4. Pregnancy and lactation: Pregnant and lactating women are recommended to take polyvitamins with folic acid, iron, calcium and vitamin D to maintain the health of the mother and child.
5. Chronic diseases: People with chronic diseases, such as diseases of the gastrointestinal tract, kidney disease or diabetes, may experience deficiency of vitamins and minerals and need additives.
6. Taking drugs: Some drugs may affect the absorption of vitamins and minerals. In these cases, the doctor may recommend the reception of additives.

B. Improving health and well -being:

1. Support for the immune system: Vitamins C, D, zinc and selenium play an important role in the immune function. Reception of additives of these nutrients can help strengthen the immune system and reduce the risk of infections.
2. Improving cognitive functions: B vitamins B, vitamin E and omega-3 fatty acids are important for the health of the brain and cognitive functions. Reception of additives of these nutrients can help improve memory, concentration and mood.
3. Improving the condition of the skin, hair and nails: Vitamins A, C, E, BIOTIN and Zinc are important for the health of the skin, hair and nails. Reception of additives of these nutrients can help improve their condition.
4. Bones’ health support: Calcium, vitamin D, vitamin K and magnesium are important to bone health. Reception of additives of these nutrients can help prevent osteoporosis and reduce the risk of fractures.
5. Improving the energy level: B vitamins, iron and magnesium are important for energy metabolism. Reception of additives of these nutrients can help reduce fatigue and increase the energy level.
6. Heart health support: Omega-3 fatty acids, vitamin D and magnesium are important for the health of the heart. Reception of additives of these nutrients can help reduce the risk of cardiovascular diseases.

C. Treatment of certain diseases:

1. Anemia: Iron deficiency is the most common cause of anemia. Taking iron additives can help restore the level of iron in the blood and improve the condition.
2. Osteoporosis: The deficiency of calcium and vitamin D is one of the risk factors of osteoporosis. Reception of calcium and vitamin D additives can help strengthen the bones and reduce the risk of fractures.
3. Depression: The deficiency of vitamin D, vitamins of group B and omega-3 fatty acids can be associated with depression. Reception of additives of these nutrients can help improve mood.
4. Maculata degeneration: Vitamins C, E, zinc and copper can help slow down the progression of macular degeneration, a disease that can lead to loss of vision.
5. Premenstrual voltage syndrome (PMS): Calcium, magnesium and vitamin B6 can help alleviate the symptoms of PMS, such as irritability, bloating and breast soreness.

III. Recommendations for the choice and use of vitamin-mineral additives

A. Consultation with a doctor or nutritionist:

Before taking any vitamin-mineral additives, it is recommended to consult a doctor or nutritionist. They can evaluate your individual needs and risks, as well as help choose the most suitable additives and dosage. It is especially important to consult a doctor if you have any chronic diseases or take medications.

B. The choice of high -quality additives:

1. Certification check: Choose additives certified by independent organizations such as NSF International, USP or Consumerlab.com. This guarantees that the product meets the stated quality and safety standards.
2. Study of ingredients: Carefully study the composition of the additives and avoid products with the addition of artificial dyes, flavors and preservatives.
3. Choosing the form of release: Vitamins and minerals are available in various forms, such as tablets, capsules, chewing tablets, powders and liquids. Choose a form that is most convenient for you.
4. Checking the expiration date: Make sure that the shelf life of the additive has not expired.
5. The selection of the manufacturer: Choose additives from famous and reliable manufacturers with a good reputation.

C. Proper dosing:

1. Compliance with the recommended dosages: Do not exceed the recommended dosages indicated on the label or recommended by the doctor. Excessive consumption of some vitamins and minerals can be harmful to health.
2. Accounting for the upper permissible levels of consumption: Know the upper permissible levels of consumption of vitamins and minerals to avoid toxicity.
3. Individual needs: Remember that the needs for vitamins and minerals vary depending on age, gender, state of health and lifestyle.

D. Proper application:

1. Reception of additives with food: Some vitamins and minerals are better absorbed when eating. For example, fat -soluble vitamins are better absorbed when consumed with fats.
2. Avoiding drug interaction: Some vitamins and minerals can interact with drugs. Consult a doctor to avoid undesirable interactions.
3. Storage in the right conditions: Store vitamin-mineral additives in a cool, dry place, protected from light and moisture.
4. Regular reception: To achieve the best results, take additives regularly, in accordance with the recommendations of a doctor or nutritionist.

E. Possible side effects and contraindications:

1. Side effects: Some vitamins and minerals can cause side effects, such as nausea, vomiting, diarrhea, constipation or headache. If you experience any side effects, stop taking the additive and consult a doctor.
2. Toxicity: Excessive consumption of some vitamins and minerals can lead to toxicity. Fat -soluble vitamins (A, D, E, K) are more prone to toxicity than water -soluble vitamins.
3. Contraindications: Some vitamin-mineral additives are contraindicated in certain diseases or conditions. Consult a doctor to find out if you have any contraindications to receive additives.
4. Interaction with drugs: Some vitamin-mineral additives can interact with drugs. Consult a doctor to avoid undesirable interactions.

IV. Review of specific vitamin-mineral additives

A. Vitamin D:

1. Role in the body: Vitamin D is necessary for the absorption of calcium and phosphorus, maintaining bone and teeth, as well as immune function.
2. Vitamin D deficiency: Vitamin D deficiency is a common problem, especially in regions with limited sunlight. Symptoms of vitamin D deficiency may include fatigue, bones and muscles, weakness and increased susceptibility to infections.
3. Sources of vitamin D: The body can synthesize vitamin D under the influence of sunlight. Vitamin D is also found in fatty fish (salmon, tuna, sardines), egg yolk and enriched products (milk, cereals).
4. Indications for use: Prevention and treatment of vitamin D deficiency, osteoporosis, support of the immune system.
5. Dosage: The recommended daily dose of vitamin D is 600 IU for adults and 800 IU for people over 70 years old. People with vitamin D deficiency may require a higher dose.
6. Cautions: Excessive consumption of vitamin D can lead to toxicity, the symptoms of which may include nausea, vomiting, weakness and increased blood calcium.

B. Vitamin C:

1. Role in the body: Vitamin C is an antioxidant necessary for the immune function, collagen synthesis, wound healing and iron absorption.
2. Vitamin C deficiency: Vitamin C deficiency is rare in developed countries, but can occur in people who eat irregularly or abuse alcohol. Symptoms of vitamin C deficiency may include fatigue, weakness, bleeding gums and slow healing of wounds.
3. Sources of vitamin C: Vitamin C is found in citrus fruits, berries, pepper, broccoli and potatoes.
4. Indications for use: Support for the immune system, prevention and treatment of colds, wound healing, improving the condition of the skin.
5. Dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Smokers are recommended to use more vitamin C.
6. Cautions: Excessive consumption of vitamin C can cause stomach disorder, diarrhea and increased risk of kidney stones.

C. B vitamins B:

1. Role in the body: B vitamins play an important role in energy metabolism, the functions of the nervous system and the formation of red blood cells.
2. B vitamins deficiency: A deficiency of group B vitamins can occur in people who eat irregularly, vegetarians and vegans, as well as in people with diseases of the gastrointestinal tract. Symptoms of deficiency of B vitamins may include fatigue, weakness, anemia, depression and problems with the nervous system.
3. Sources of B vitamins B: B vitamins are found in meat, fish, poultry, eggs, dairy products, whole grains, legumes and green leafy vegetables.
4. Indications for use: Support for energy metabolism, improvement of the function of the nervous system, prevention and treatment of anemia.
5. Dosage: Recommended daily doses of B vitamins vary depending on a specific vitamin.
6. Cautions: Excessive consumption of some B vitamins can cause side effects. For example, excessive intake of niacin can cause redness of the skin, and excessive consumption of vitamin B6 can cause damage to nerves.

D. Iron:

1. Role in the body: Iron is necessary for the formation of red blood cells, the transportation of oxygen and immune function.
2. Iron deficiency: Iron deficiency is the most common cause of anemia. Symptoms of iron deficiency may include fatigue, weakness, pallor of the skin and shortness of breath.
3. Iron sources: Iron is found in meat, fish, poultry, legumes and green leafy vegetables. Iron from animal sources (hemic iron) is better absorbed than iron from plant sources (non -meter iron).
4. Indications for use: Prevention and treatment of iron deficiency anemia.
5. Dosage: The recommended daily dose of iron is 8 mg for men and 18 mg for women. Women during pregnancy need more iron.
6. Cautions: Excessive iron consumption can cause constipation, nausea and vomiting. In large doses, iron can be toxic.

E. Calcium:

1. Role in the body: Calcium is necessary for the health of bones and teeth, muscle function, blood coagulation and nervous transmission.
2. Calcium deficiency: Calcium deficiency can lead to osteoporosis and increased risk of fractures.
3. Calcium sources: Calcium is contained in dairy products, green leafy vegetables and enriched products (vegetable milk, juices).
4. Indications for use: Prevention and treatment of osteoporosis, maintaining the health of bones and teeth.
5. Dosage: The recommended daily dose of calcium is 1000 mg for adults and 1200 mg for people over 50 years old.
6. Cautions: Excessive calcium consumption can cause constipation, increased risk of kidney stones and violation of the absorption of other minerals.

F. Mags:

1. Role in the body: Magnesium is necessary for muscle function, nervous function, energy metabolism, DNA synthesis and normal blood pressure.
2. Magnesium deficiency: Magnesium deficiency can lead to muscle cramps, fatigue, irritability and increased blood pressure.
3. Sources of magnesium: Magnesium is found in green leafy vegetables, nuts, seeds and whole grains.
4. Indications for use: Support for muscle function, nervous function, energy metabolism and maintenance of normal blood pressure.
5. Dosage: The recommended daily dose of magnesium is 400 mg for men and 310 mg for women.
6. Cautions: Excessive consumption of magnesium can cause diarrhea.

V. The future of vitamin-mineral additives

A. Personalized nutrition:

The development of genomics and proteomics opens up opportunities for personalized nutrition, when recommendations for taking vitamins and minerals will be based on individual genetic characteristics and metabolic needs. This will more accurately determine the deficiency of nutrients and develop individual strategies for taking additives.

B. Nanotechnology:

Nanotechnologies can be used to improve the assimilation and delivery of vitamins and minerals in the body. Nanoparticles can protect nutrients from destruction in the gastrointestinal tract and provide their targeted delivery to cells and tissues.

C. Artificial intelligence:

Artificial intelligence (AI) can be used to analyze data on nutrition, state of health and lifestyle in order to develop individual recommendations for taking vitamins and minerals. AI can also be used to monitor the effectiveness of adding additives and adjusting dosages in accordance with individual needs.

D. New sources of vitamins and minerals:

Studies continue to identify new sources of vitamins and minerals, such as algae, mushrooms and exotic fruits. These new sources can provide more stable and environmentally friendly options for obtaining nutrients.

E. more emphasis on prevention:

In the future, more attention will be paid to the prevention of deficiency of vitamins and minerals, and not just the treatment of existing deficits. This may include educational programs for healthy nutrition, enrichment of foods and the development of more effective strategies for adding additives.

VI. Final thoughts

Vitamins and minerals play a vital role in maintaining health and well -being. Although a balanced diet should be the main source of these nutrients, vitamin-mineral additives can be useful for people with certain needs or deficiency. It is important to consult a doctor or nutritionist before taking any additives in order to choose the most suitable products and dosage and avoid possible side effects. The future of vitamin-mineral additives looks promising, with the development of personalized nutrition, nanotechnology, artificial intelligence and new sources of nutrients.