We buy vitamins because they are supposed to ensure he alth, give strength, protect against stress, prolong youth. Can multivitamin preparations really replace natural substances? When is it worth reaching for them? Can you overdose them?

The shelves are full of vitamin preparations. They can be purchased without a prescription, not only in a pharmacy and herbal store, but also in a supermarket and gas station. They come in the form oftablets , lozenges, syrups, gels, candies. Somevitaminsare for children, some for seniors, and some for adults. Much takes into account gender and physical activity. We reach for them willingly, because we do not have time or head to lead a he althy lifestyle. Swallowing a tablet is much easier than preparing a varied meal or giving up coffee, fast food, smoking … But that's not the way.

Natural vitamins are better

Doctors and nutritionists remind that vitamins and minerals contained in food are the he althiest. Provided that it is as least technologically processed. Fresh vegetables and fruits, coarse grain groats, wholemeal bread, vegetable fats and fish are a real mine of valuable nutrients. The body benefits more from the vitamins in foods than from their chemical equivalents. This is because, in addition to eating vitamins and minerals, we also supply the body with other compounds that are not in the pills. Some of them extend the durability of vitamins, others facilitate the absorption of nutrients and even enhance their effect. For example, the flavonoids contained in citrus extend the life of "free radical scavengers" - vitamins C, A and E. So if you swallowmultivitamin , it won't be the same as eating an orange. A proper diet is much safer than pills. Synthetic vitamins can be overdosed, which is impossible with natural compounds. This is especially true of vitamins A, E, D and K, which dissolve in fats and not in water. If swallowed on an empty stomach, they can accumulate in the body and be harmful.

But sometimes vitamins are useful

If you eat properly, there is no reason why you should take ready-made preparations. However, there are situations when the level of vitamins and microelements in the body suddenly drops or the demandwill rise sharply. Then you have to think about "additional support".

  • You eat sloppy. Regularly, instead of lunch, you eat a hamburger hastily, or at best some sandwich. You don't take salads in your mouth, you don't like milk, and you don't have time to eat fruit. On top of that, you drink a lot of coffee and strong tea, and you don't deny yourself a glass of wine with your dinner.
  • On the pre-season. In winter and early spring, there is a shortage of fresh vegetables and fruit. You don't like citrus, and you eat sauerkraut on Sunday, if you don't forget to buy it. The constant fight against infections, lack of sun and lack of exercise reduce immunity.
  • You live intensely. You have a lot of responsibilities that you can barely cope with: stressful work, home, children. You regularly play sports, go to the gym, do aerobics or go to the swimming pool.
  • In old age. You eat less and less salads because they hurt you. Even cooked vegetables do not serve you well. Cabbage, cauliflower, and Brussels sprouts cause gas and gas. You cannot eat sorrel because of stones in the kidneys, and you must be careful with fruit, because they increase blood sugar levels.
  • Convalescence. Treatment with antibiotics, diarrhea, or a low-calorie diet may result in a vitamin and mineral deficiency. They may be missing if you use laxatives frequently.

Check before you buy

Choose the best preparation for you, use it wisely and not longer than a few weeks. Specialists warn against the constant use of multivitamins. You can afford a portion of supplements from time to time, when it is really needed.
Before you decide to buy, carefully read the information on the packaging or on the leaflet. From it you will learn who the preparation is intended for and what are the contraindications. If you are diabetic, give up sugar supplements, and if you have hypertension - with s alt. Allergy sufferers should avoid substances that can sensitize, such as soybeans, yeast, starch, shellac (derived from shellfish). For your child, buy a liquid, gel or lozenge. Little ones can choke easily, even if they swallow a small pill. If you have large multivitamins also do not pass through your throat or you have problems with the digestive tract, choose a syrup, tonic or effervescent tablets. Liquid preparations have the advantage that they are absorbed faster than pills, so they do not burden the stomach. If you have a choice, opt for the preparation in a twisted container made of tinted glass. Vitamins and minerals are sensitive to temperature, light and moisture, so if kept in a plastic box for a long time, they may lose their propertieshealing. When taking multivitamins, don't take any additional vitamin or mineral supplements. Usually, the composition of multivitamin supplements is designed to ensure 100% the daily requirement for a given nutrient. If you see an unfamiliar substance in the description, ask your pharmacist to explain what it is. Some manufacturers, in order to increase the attractiveness of multivitamins, include in the description various mysterious names of commonly known ingredients (e.g. give most vitamins the symbol B with a number), exposing patients to drug duplication. Take multivitamins with or after meals. Drink the tablets with water. Tea and coffee (and alcohol) reduce absorption.

Important

Taking vitamin and mineral preparations on your own can be dangerous. This applies especially to pregnant and breastfeeding women, children and the sick. In this situation, consult your doctor before reaching for any preparation.

Vitaminized foods

You can find many foods fortified with synthetic vitamins in stores. They are added to juices, fruit and vegetable drinks (eg Garden Multi-vitamin 11 vitamins, Cappy - 7 vitamins). They are in milk (e.g. Bebiko for juniors with iron and vitamin B3) and porridges for toddlers (e.g. Bobo Vita with vitamins C and B1), breakfast cereals (e.g. Nestle Fitness - 9 vitamins and calcium, Nestle Gold Flakes - 8 vitamins and iron), margarine (Delma with vitamins A and D3, Flora Vital - with B6, B12 and folic acid), candies (Verbena Fit, Multi Vitamin Bonbons). We buy many of these products for children because they are he althy. However, it is worth remembering that there is a probability of overdosing and providing the baby with more valuable nutrients than he needs, and this is not indifferent to his body. One Vita-C candy covers the body's daily requirement for vitamin C, and the entire package of Nimm 2 provides an almost three-day dose of folic acid and vitamins C, E, PP and B group. A child can eat only three such candies per day. On the other hand, a porridge enriched with vitamins and microelements should be given (after consultation with the pediatrician) to a toddler weakened after infections, with allergies and if he grows poorly. Food with an additional dose of vitamins or minerals is intended for people with impaired absorption system, exhausted diseases or for those who live in extreme conditions (mountaineers, athletes). Reaching for it in other situations does not make sense.

Don't do that

Taking calcium without consulting a doctor is not recommended for kidney stones. People with a diseased liver should not overdo itvitamins PP and A. Vitamin K can be dangerous for people taking anticoagulants, and phosphorus and potassium for people taking diuretics. Taking vitamin B6 for a long time may reduce the effectiveness of drugs used to treat Parkinson's, and calcium, iron, and magnesium from some antibiotics.

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