Is there an addiction to vitamins. Is it true that a woman's appearance depends on vitamin A? Do all pregnant women need vitamins? What vitamin deficiency is most common and what supplements are useful for any expectant mother

A prejudice that arose in the early days of the pharmaceutical industry, when technology was, to put it mildly, imperfect. Today, in terms of chemical composition, synthesized vitamins are completely, that is, absolutely, that is, up to the molecule, identical to the “living” natural vitamin. These are the same chemical compounds with the same activity. Moreover, synthetic vitamins are often obtained from the most natural sources: vitamin P is from chokeberry, B12 and B2 are synthesized by microorganisms, as in nature, and vitamin C is isolated from natural sugar. So now you know the answer to the question of what vitamins a child can take and not only.

Myth number 2: It is better to eat more fruits and vegetables than swallowing pills

No, we are only FOR an abundance of vegetables and fruits in your diet! But only if you take some time to learn which vitamin is absorbed and how. Because, even after eating a pound of carrots, you won’t get even a fraction of vitamin A. It is fat-soluble, and without fat in the stomach it is simply excreted from the body. And vitamin PP, contained, for example, in corn, is not absorbed in its natural form at all, even if you eat the fruits of the “queen of the fields” from morning to night. And there are a lot of such nuances! Therefore, the vitamins needed by the body are very difficult to obtain from fruits and vegetables alone.

Myth No. 3: I feel great, so I have enough vitamins

Popular

Studies conducted by the Laboratory of Vitamins and Minerals of the Institute of Nutrition of the Russian Academy of Medical Sciences showed stunning results: vitamin C deficiency was detected in 70% of people, 80% of the body lacks B vitamins, and if we take separately the statistics on vitamin B6, then its lack showed analyzes of ALL examinees. And no wonder! For example, to get the required daily intake of vitamin B1, you need to eat almost a kilogram of grain bread or a kilogram of lean meat. Weak?

Myth No. 4: Regular intake of vitamins will cause addiction to them.

Well, uh, yes. As well as constant food intake is addictive and hunger in its absence. And you have a serious dependence on water and air. With the reasonable use of vitamins, they physically cannot be addictive, as they are natural substances for the body. These are not drugs, not foreign compounds, and not drugs. So the question of whether it is possible to drink vitamins disappears by itself.

Myth #5: Vitamins and minerals interfere with each other's absorption

Manufacturers of vitamin complexes for separate intake have put a lot of effort into promoting this myth about vitamins. But they were a little cunning when conducting experiments: for example, when proving that vitamin C interferes with the absorption of vitamin B12, they took a standard daily dose of vitamin B12, and ten times that of vitamin C.

Myth #6: Hypervitaminosis is a serious risk!

Can everyone take vitamins? Yes! To earn hypervitaminosis, you need to make a lot of effort. For example, 5-10 times the daily intake of vitamins. For example, drink a bottle of rosehip syrup, eat a kilogram of lemons, and “polish” on top with ascorbic acid. By the way, only fat-soluble vitamins can accumulate in the body: A, E, D, K and F. Overeating them to serious complications is not an easy task, believe me. But the lack will affect health much more seriously. Vitamins for women after 30 are simply necessary.

Myth No. 7: All vitamins are destroyed during heat treatment.

This applies only to vitamin C, and even then it is not entirely correct: vitamin C is generally the most unstable, a kind of tender violet! Literally everything destroys it: cold water, cooking, frying, stewing, reheating, alkaline environment, storage in metal utensils, and even just contact with air. So do not rely on vegetables and fruits. Rosehip syrup is more reliable. Just store it in a dark, dry place and do not overcool. Other vitamins practically do not suffer during heat treatment.

Myth #8: Vitamins kill

We hope you are now laughing, but this "sensation" was seriously discussed by people who misinterpreted the results of the studies of the Swedish statistical institutes. They allegedly found that older people who took the vitamin died more often than those who did not. In fact, the study showed that seriously ill older people take vitamins more often than those who feel well, because people (not only in Sweden, by the way) tend to do nothing until the thunder strikes. And so, completely trivial news became a sensation in someone's capable hands. Don't believe nonsense!

Myth No. 9: At the end of summer and early autumn, you need to “vitaminize” for the whole winter

Alas and ah: even after taking a shock dose of vitamin, its amount in the body comes to the average in a day maximum. So if now you are choking on another apple in the hope that vitamin C will protect you from a cold in dank November, do not torture yourself. Vitamins to help you get through the winter.

Myth #10: You Can Choose Your Vitamins

Not exactly a myth, but still. There will be no great harm if you randomly choose a vitamin complex for women and start taking it according to the instructions. But experience shows that this does not bring significant changes in well-being. So if you want a really noticeable effect, it is better to consult a doctor and take tests to find out what exactly you lack for complete happiness. For example, there are special vitamins for hair growth. Be healthy!

We thank the technologists and specialists of Marbiopharm for their help in preparing the material.

Today, not only experts and doctors talk about the need to take vitamin D, but ordinary mothers often prescribe it to themselves and their children. Although there are those who believe that spending at least 15-20 minutes a day outside, they thus avoid vitamin D deficiency. Secondly, it is important to know that UVB radiation, whose level is 0 in some countries even during daylight hours.

So, is it worth taking additional vitamin D and, if so, how to choose the right dosage - let's try to deal with this issue.

First, let's take a look at an article from Medicalxpress.com. The complexities of conducting research on the effects of vitamin D on humans are now being actively discussed (although this applies to any other research). The review highlights the importance of ethical considerations in conducting such research, especially in cases of nutritional deficiencies or in people at risk.

The mechanism of action of the vitaminD

Vitamin D is considered to be a fat-soluble vitamin, although it is a provitamin. Vitamin D combines a group of vitamins (D1, D2, D3, D4, D5), of which only two forms (D2 and D3) are of great biological importance.

Scheme of formation of Vitamin D

*UV affect the initial level of vitamin D, and also favorably affect the well-being of a person. You can check the UV data for your area on the Weather Forecast page.

Foods rich in vitamin D are presented in the table

Additives (of various dosages) are produced in the form of tablets, capsules, drops (oil and water solution). The selection of the dosage and the choice of the form of vitamin D intake should be dealt with individually. For example, capsules or tablets are better for adults, and liquid solutions are better for babies, but which composition is better depends on the specific situation and the characteristics of the body.

The EU is implementing a program to fortify some products with vitamin D. The problem of both efficacy and safety of such products remains to be resolved. The technology for the production of fortified products, in addition to simply adding a vitamin, must necessarily include:

The use of special protective packaging so that vitamin D does not lose its beneficial properties;

Introduction of high quality production technology.

The safety of such products lies in the absence (minimum amount) of food flavorings and other additives, as well as in the rationed dosage of vitamin D. The consumer cannot know for sure how much vitamin D he is consuming with such products. And often, many also use vitamin-mineral complexes containing it, which can already threaten with an excess. Milk, for example, you can drink a lot, but one thing is just milk, and the other is fortified and enriched milk - hypervitaminosis is possible. If a person suffers from any diseases, then one should be especially careful when eating fortified foods. The consequences of hypervitaminosis will be discussed in detail later. Fortified foods may also include undesirable components such as stabilizers, thickeners, emulsifiers, and flavors. Some of these additives can cause severe allergies, tachycardia, visual impairment, malfunctions of the nervous, cardiovascular, digestive systems, and also negatively affect the functioning of the liver, kidneys, and reduce the body's immune abilities.

Need for a vitaminD

Part of our vitamin D requirement is met by sun exposure. From this, the skin turns a little red (the so-called minimum erythemal dose). But people who live in temperate (northern) climates cannot get enough vitamin D naturally. In addition, aging skin synthesizes less vitamin D. On average, at age 70, a person synthesizes only 25% of what a 20-year-old produces. Skin color is also important: swarthy people produce less. And when we're out in the sun, we use sunscreen all the time. While these creams help prevent skin cancer, they also block the body's production of vitamin D. A recent 2017 study found that sunscreens with a sun protection factor (SPF) of 8 or more block vitamin D formation.

For this reason, vitamin D intake is currently due to its deficiency, affecting the majority of the population, including children and adolescents, adults, pregnant and lactating women, menopausal women, and the elderly.

Interpretation of 25(OH)D concentrations accepted by the Russian Association of Endocrinologists.Recalculation of the concentration of 25(OH)D: ng/ml x 2.496 => nmol/l.

When, to whom and how much?

Vitamin D is recommended to be taken in the first half of the day, preferably in the morning. This vitamin can temporarily block the production of melatonin, which is quite acceptable at the beginning of the day, but it is important to take this into account for the regulation of sleep. Studies have shown that approximately 30% more Vitamin D is absorbed when taken with fatty foods, such as omega-3 fatty acids.

Suspect a vitamin deficiencyD is possible for the following symptoms:

Pain in the joints, ligaments, weakness of muscle tissue;

Hair/nail problems;

Decreased immunity: frequent infections, persistent respiratory problems;

Poor healing of the skin, even with minor injuries and injuries;

Complaints of weakness even after a good rest, apathy.

Scientists have not come to a consensus on the necessary dose of vitamin D for everyone, the table below recommends recommendations from authoritative sources. The complexity of standardization is that the level of vitamin D in the blood is influenced by many factors: age, weight and body mass index, geographic location, diet, initial level of the vitamin.

The "sunny" side of the vitaminD

1. Vitamin D involved in bone formation(needed to maintain bone health in the elderly) ; affects the absorption of calcium, bone strength, is involved in the strengthening and restoration of muscle tissue (in combination with unsaturated fatty acids).

True, according to the latest data published in the Journal of the American Medical Association, a group of scientists from the United States, after analyzing more than three dozen clinical studies, found that significant differences between the use of vitamin D or calcium compared with placebo / no treatment in relation to the risk of fracture was not found.

In the absence of vitamin D, only 10–15% of calcium and 60% of phosphorus are absorbed from food, while with its normal content, 30–40% of calcium and 80% of phosphorus are absorbed.

2. Vitamin D reduces the risk of diabetes.

In a large-scale National Health and Nutrition Examination Survey, insufficient vitamin D intake was associated with an increased risk of such a serious complication of type 2 diabetes as peripheral neuropathy.

A meta-analysis of 28 studies showed that among participants with the highest serum 25(OH)D levels, there was a 43% reduction in the risk of cardiometabolic disorders (DM2 and metabolic syndrome). A meta-analysis of 11 observational studies (3612 cases of T2DM, total 59325 participants) found that 25(OH)D levels in the highest quartile were associated with a 41% reduction in T2DM risk.

A meta-analysis of 16 cross-sectional studies showed that for every 25 nmol/L increase in serum 25(OH)D levels, the risk of metabolic syndrome was reduced by 13.

Another study of postmenopausal women showed an association between vitamin D deficiency and the risk of metabolic syndrome (hypertriglyceridemia and low HDL) - 58% of women with vitamin D deficiency versus 40% of the control group.

However, there research, which do not find the presence of a relationship between the prevalence of diabetes and vitamin D deficiency in the population.

3. Vitamin D affects heart health.

Vitamin D deficiency may be involved in the development of atherosclerosis and coronary heart disease (CHD) in humans. Optimal levels of 25(OH)D should be at least 30 ng/mL to reduce the risk of MI. The key word is maybe. Study of 186 patients from Jordan found no connection between vitamin D deficiency and incidence or recurrence of coronary artery stenosis. No association was found with smoking, hypertension, diabetes mellitus, stable and unstable angina, or acute recent myocardial infarction.

The results of a 2018 study suggested that vitamin D may have some positive effects on patients with heart failure.

4. Vitamin D reduces the risk some types cancer.

Vitamin D may play a role in slowing the progression of cancer, and maintaining adequate levels of vitamin D has some benefits to prevent cancer, but does not offer any guarantee of a cure for an existing disease.

A new study published in 2018 found an association between vitamin D levels in the Japanese population and cancer risk (20-25% reduction in people without vitamin D deficiency). A higher concentration of vitamin D has been associated with a 30% lower risk of liver cancer.

5. Vitamin D may help prevent and multiple sclerosis treatment.

Sufficient blood levels of vitamin D may I help reduce the risk of multiple sclerosis, and in people with pre-existing multiple sclerosis, the progression of the disease may slow down while maintaining adequate levels of the vitamin. However, the evidence from these studies cannot be called conclusive because the study populations were too small, and the study results did not reflect the extent to which patients were taking medications other than vitamin D.

6. Also, vitamin D regulates the process of blood clotting, reduces the likelihood of developing caries in children, and is involved in the immune system. Its influence on the weight of the newborn has been proven. That is pregnant woman vitamin D should be taken. However, it is worth strictly stipulate the dosage because excess vitamin D during pregnancy can lead to food allergies. Children whose mothers showed higher levels of vitamin D in the blood were found to have higher levels of immunoglobulin E, specific for food allergens - egg white, lactose, gluten, peanuts, etc.

It's difficult at the moment evaluate the positive impact vitamin D for autoimmune diseases and various skin problems (atopic dermatitis, acne), as well as for the development of psoriasis due to lack of data.

"Dark" side

Not all of us read the instructions (annotation) for a drug before starting to take it. But the manufacturer does not just inform us about possible side effects and contraindications. Hypervitaminosis of vitamin D develops very slowly and, when taken in large doses, can lead to adverse effects.

What are the manufacturers saying?

Contraindications:

Hypersensitivity, hypercalcemia, hypercalciuria, hypervitaminosis

Sarcoidosis ( an inflammatory disease that can affect many organs and systems (in particular, lungs ), characterized by the formation in the affected tissues nodules)

Calcium nephrourolithiasis (stone formation)

Renal osteodystrophy with hyperphosphatemia

Side effects and symptoms of vitamin D hypervitaminosis:

1. Early

Constipation or diarrhea

Dryness of the oral mucosa

Headache, thirst

Pollakiuria (frequent urination)

Nocturia (predominance of nocturnal diuresis over daytime), polyuria

Anorexia, metallic taste in the mouth, nausea, vomiting

Unusual fatigue, general weakness

Hypercalcemia, hypercalciuria

2. Late

Pain in bones, joints

Turbidity of urine (the appearance of hyaline casts in the urine, proteinuria, leukocyturia)

Increased blood pressure, arrhythmia

Skin itching, photosensitivity of the eyes

Drowsiness, nausea, vomiting

Myalgia (pain in the muscles)

Pancreatitis, gastralgia (pain in the abdomen and pelvis)

Weight loss, rarely - psychosis (changes in the psyche and mood)

Symptoms of chronic vitamin D toxicity(when taken for several weeks or months for adults at doses of 20-60 thousand IU / day, children - 2-4 thousand IU / day): calcification of soft tissues, kidneys, lungs, blood vessels, arterial hypertension, renal and chronic heart failure, dysplasia in children (long-term use at a dose of 1.8 thousand IU / day).

What do the studies say?

1. Disorders of calcium metabolism leading to hypercalcemia

In long-term treatment with ergocalciferol or cholecalciferol, hypercalcemia is usually due to the accumulation of provitamin D 3 , but may be caused by concomitant overconsumption of calcium-rich foods, such as dairy products.

Vitamin D is stored in adipose tissue and released into the bloodstream slowly, the effects of intoxication can last several months after supplementation is stopped.

2. Risk of cardiovascular disease

An increase in the level of vitamin D in the blood is associated with an increase in c-reactive protein CRP (criterion diagnostics of pathological conditions of the cardiovascular system).

Some studies have found a link between excess vitamin D and elevated levels of homocysteine, a dangerous sign of cardiovascular disease.

3. Negative effect on the kidneys

Laboratory results have shown severe hypercalcemia and impaired kidney function in people with elevated vitamin D levels. Excessive intake of vitamin D can lead to kidney damage.

Conclusions:

Remember that treatment should begin with determining the level of vitamin D in the blood, and after that, already decide with a specialist on the need for taking drugs and nutritional supplements with vitamin D. containing vitamin D.

Vitamin C is popularly believed to help fight colds and protect the body from seasonal illnesses. However, a new study by scientists suggests otherwise. We find out whether this vitamin really helps in the prevention of colds and whether it is worth taking it at all.

With the advent of rains and cold weather, the risk of getting sick and lying down for a couple of weeks with a temperature becomes higher. We try to dress warmer and at the slightest sign of a cold, we begin to drink various medicines and vitamins. Many of us have heard that vitamin C is the best prevention of seasonal diseases, and its intake protects the body from hypothermia and strengthens the immune system. We decided to find out if it is true that vitamin C can protect us from the common cold, cough and other unpleasant diseases.

Background

Popularization of vitamin C as a panacea for all colds began at the end of the last century, in the 1970s, when two Nobel Prize winner Linus Pauling published a book about the special role of vitamin C for humans. The scientist himself suffered from a runny nose and cough all his life until, on the advice of a doctor, he began to take vitamin C daily. In the monograph "Vitamin C and the Cold," Pauling argues in favor of the therapeutic properties of vitamin C. The book at the moment became popular among both ordinary people and the medical community, leading millions around the world to believe that daily intake of ascorbic acid is necessary for good health.

What is vitamin C and why does the body need it

Vitamin C, or ascorbic acid, is an antioxidant required for the production of collagen in the skin. Collagen is the most abundant protein in the body of mammals. Its main task is to give our skin and other various tissues strength and elasticity. Collagen also protects blood vessels, bones, joints, organs and muscles, forms ligaments, teeth and bones and is a protective barrier against disease and infection.

Vitamin C is essential for the immune system, as it stimulates the production of antibodies and white blood cells. With the help of ascorbic acid, interferon is produced, which helps the body fight viruses.

True or False: Vitamin C Helps Fight Colds

In recent years, several studies have been carried out, during which many interesting facts about vitamin C and its effect on our body have been discovered. On January 1, 2013, the Cochrane Society (an international non-profit organization that studies the effectiveness of medical devices and techniques) published the latest and most relevant study on this topic on the website of the Cochrane Society, from which several important facts can be learned.

Unfortunately, the news is disappointing: vitamin C does not protect against colds. Taking it does not reduce the risk of being in bed with a temperature. However, taking vitamin C during a cold reduces the time and severity of the illness.

Conclusion

As a preventive measure, vitamin C is not suitable, but taking it during an illness will help you get back on your feet faster and return to your usual lifestyle.

At that time, doctors around the world were trying to understand the causes of diseases such as scurvy. It has been repeatedly suggested that these diseases are associated with malnutrition, but it was impossible to prove this point of view without animal experimentation.

In 1889, the Dutch doctor H. Eikman discovered a disease similar to beriberi in chickens. The disease was caused by eating passivated rice. In 1910, sufficient material was accumulated for the discovery of vitamins. And in 1911 1913 there was a breakthrough in this direction. In a very short time, a large number of works appeared that laid the foundations for the doctrine of vitamins. In 1910, the director of the Lister Institute in London, J. Mortin, instructed the young Pole N. Fund to isolate a substance that prevents beriberi. Mortin thought it was some kind of essential amino acid. After conducting a series of experiments and analyzing books, he came to the conclusion that the active substance is a simple nitrogen-containing organic base (amine) and applied the research methods developed for such compounds.

In 1911, Funk made the first report on the isolation of a crystalline active substance from rice bran. Then he obtained a similar preparation also from yeast and some other sources. A year later, Japanese scientists also received a similar drug. As it turned out later, these drugs were not an individual chemical substance, but showed activity in doses of 4-5 mg. Funk called the substance he discovered "vitamin" (vitamine): from the Latin - vita - life, and "amine" - also a chemical compound to which this substance belongs.

Funk's great merit is that he collected data on many diseases and stated that these diseases are caused by the absence of a specific substance. An article by Funk entitled "The Ecology of the Diseases of Deficiency" was published in 1912. Two years later, Funk published a monograph called Vitamins. Almost simultaneously with the above-mentioned article by Funk, in July 1912, a large work was published by the famous English biochemist F.G. Hopkins. In an experiment on rats, he proved that the growth of animals requires substances that are present in milk in small quantities, while their action is not associated with an improvement in the digestibility of the main components of food, that is, they are of independent importance. Funk was aware of Hopkins' work before this article was published, in his article he suggested that the growth factors discovered by Hopkins were also vitamins. Further successes in the development of the doctrine of vitamins are associated primarily with the birth of two groups of American scientists: T.B. Osborne-L.V. Shendel and E.V. McCollum-M. Davis.

In 1913, both groups came to the conclusion that certain fats (milk, fish, egg yolk fat) contain a factor necessary for growth. Two years later, under the influence of the work of Funk and Hopkins and, getting rid of experimental errors, they became convinced of the existence of another factor - water-soluble. The fat-soluble factor did not contain nitrogen, so McCollum did not use the term "vitamin". He proposed to call the active substances "fat-related factor B". It soon became clear that "factor B" and the drug obtained by Funk are interchangeable, and "factor A" also prevents rickets. The relationship between vitamins and growth factors has become apparent. Another factor was obtained - antiscorbutic. There was a need to streamline the nomenclature. In 1920 Zhd. Dremond combined the term Funk and McCollum. In order not to tie vitamins to a specific chemical group, he proposed to omit the ring "e". Since then, this term in languages ​​using the Latin alphabet has been written vitamin. Dremmond also decided to keep McCollum's letter designation: as a result, the names "vitamin A" and "vitamin B" appeared. The antiscorbutic factor was named "vitamin C".

And now let's move on to practical issues that everyone already knows about - what in the field of vitamin therapy both patients and even doctors consider to be true and which in fact is absolutely not true. Let's start with the most important and harmful delusion.

I. Origin

Myth 1. The need for vitamins can be fully met through good nutrition.

You can't, for a variety of reasons. First, man too quickly "descended from the monkey." Modern chimpanzees, gorillas and our other relatives fill their belly with huge amounts of plant food all day long, while plucked straight from a tree in the rainforest. And the content of vitamins in wild-growing tops and roots is tens of times higher than in cultivated ones: for thousands of years, the selection of agricultural varieties took place not according to their usefulness, but according to more obvious signs - productivity, satiety and disease resistance. Hypovitaminosis was hardly the No. 1 problem in the diet of ancient hunters and gatherers, but with the transition to agriculture, our ancestors, having provided themselves with a more reliable and plentiful source of calories, began to experience a lack of vitamins, trace elements and other micronutrients (from the word nutricium - nutrition). Back in the 19th century in Japan, up to 50,000 poor people, who ate mainly peeled rice, died every year from beriberi - vitamin B1 deficiency. Vitamin PP (nicotinic acid) in corn is contained in a bound form, and its precursor, the essential amino acid tryptophan, is in negligible amounts, and those who fed only tortillas or hominy got sick and died from pellagra. In the poor countries of Asia, at least a million people still die a year and half a million go blind due to the fact that there are no carotenoids in rice - vitamin A precursors (vitamin A itself is most in liver, caviar and other meat and fish products, and the first a symptom of his hypovitaminosis is a violation of twilight vision, "night blindness").

Moderate and even severe hypovitaminosis in Russia is present in no less than three-quarters of the population. A related problem is dysmicroelementosis, an excess of some and a lack of other microelements. For example, moderate iodine deficiency is a widespread phenomenon, even in coastal areas. Cretinism (alas, only as a disease caused by the lack of iodine in water and food) does not occur now, but, according to some reports, a lack of iodine reduces the IQ by about 15%. And it certainly leads to an increase in the likelihood of thyroid diseases.

A soldier of the pre-revolutionary Russian army, with a daily energy expenditure of 5,000–6,000 kcal, was entitled to a daily allowance, including, among other things, three pounds of black bread and a pound of meat. One and a half to two thousand kilocalories, which is enough for a day of sedentary work and lying down, guarantee you a shortage of about 50% of the norm for about half of the known vitamins. Especially in the case when calories are obtained from refined, frozen, sterilized, etc. products. And even with the most balanced, high-calorie and “natural” diet, the lack of some vitamins in the diet can reach up to 30% of the norm. So take a multivitamin - 365 tablets a year.

Myth 2. Synthetic vitamins are worse than natural ones.

Many vitamins are extracted from natural raw materials, like PP from citrus peels or B12 from the same culture of bacteria that synthesize it in the intestines. In natural sources, vitamins are hidden behind cell walls and are associated with proteins, of which they are coenzymes, and how much you absorb and how much you lose depends on many factors: for example, fat-soluble carotenoids are absorbed by an order of magnitude more fully from carrots, finely grated and stewed with emulsified fat with sour cream, and vitamin C, on the contrary, quickly decomposes when heated. By the way, do you know that when natural rosehip syrup is evaporated, vitamin C is completely destroyed and only at the last stage of preparation synthetic ascorbic acid is added to it? In a pharmacy, nothing happens with vitamins until the expiration date (and in fact - a few more years), and in vegetables and fruits, their content decreases with each month of storage, and even more so during cooking. And after cooking, even in the refrigerator, it is even faster: in a chopped salad, after a few hours, vitamins become several times smaller. Most vitamins in natural sources are present in the form of a number of substances similar in structure, but different in effectiveness. Pharmaceutical preparations contain those variants of vitamin molecules and organic compounds of microelements that are easier to digest and act most effectively. Vitamins obtained through chemical synthesis (like vitamin C, which is made both biotechnologically and purely chemically) are no different from natural ones: they are simple molecules in structure, and there simply cannot be any “life force” in them.

II. Dosage

Myth 1. Equine doses of vitamin ... help with ...

Articles on this topic regularly appear in the medical literature, but after 10-20 years, when disparate studies on different population groups, with different dosages, etc. accumulates enough to conduct a meta-analysis of them, it turns out that this is another myth. Typically, the results of such an analysis boil down to the following: yes, a lack of this vitamin (or other micronutrient) is associated with a greater frequency and / or severity of this disease (most often with one or more forms of cancer), but a dose of 2–5 times exceeding the physiological norm, does not affect either the incidence or the course of the disease, and the optimal dosage is approximately the one indicated in all reference books.

Myth 2. A gram of ascorbic acid per day protects against colds and, in general, from everything in the world.

Twice Nobel laureates are also wrong: hyper- and megadoses of vitamin C (up to 1 and even 5 g per day at a rate of 50 mg), which came into vogue at the suggestion of Linus Pauling, as it turned out many years ago, do not benefit ordinary citizens. A decrease in the incidence (by several percent) and the duration of acute respiratory infections (less than one day) compared with the control group, who took the usual amount of ascorbic acid, was found only in a few studies - in skiers and special forces who trained in the winter in the North. But there will be no great harm from megadoses of vitamin C, except for B12 hypovitaminosis or kidney stones, and even then only a few of the most zealous and fanatical supporters of ascorbinization of the body.

Myth 3. Vitamin deficiency is better than too much.

To sort out vitamins, you need to try very hard. Of course, there are exceptions, especially for the minerals and trace elements that are part of most multivitamin complexes: those who eat a portion of cottage cheese every day do not need additional calcium intake, and those who work in the galvanizing shop do not need chromium, zinc and nickel. In some places, in water, soil, and ultimately in the bodies of people living there, there are excessive amounts of fluorine, iron, selenium and other trace elements, and even lead, aluminum and other substances, the benefits of which are unknown, and the harm is beyond doubt. But the composition of multivitamin tablets is usually chosen so that in the vast majority of cases they cover the deficiency of micronutrients in the average consumer and guarantee the impossibility of a serious overdose even with daily and long-term use in addition to the usual diet of several tablets.

Hypervitaminosis in most cases occurs with prolonged consumption of vitamins (and only fat-soluble ones that accumulate in the body) in doses that are orders of magnitude higher than normal. Most often, and even then extremely rarely, this occurs in the practice of pediatricians: if, from a great mind, instead of one drop a week, give a newborn a teaspoon of vitamin D per day ... The rest is on the verge of jokes: for example, there is a story about how all the housewives in the village bought a solution of vitamin D stolen from a poultry farm under the guise of sunflower oil. Or - they say, this has happened - after reading all sorts of nonsense about the benefits of carotenoids that "prevent cancer", people began to drink carrot juice liters a day, and some of this not only turned yellow, but drank themselves to death. It is impossible to assimilate more than the maximum of vitamins determined by nature through the gastrointestinal tract with a single intake: at each stage of absorption into the intestinal epithelium, transfer to the blood, and from it to tissues and cells, transport proteins and receptors on the cell surface are needed, the number of which is strictly limited. But just in case, many companies pack vitamins in jars with "child-resistant" lids - so that the baby does not gobble up his mother's three-monthly norm at a time.

III. Side effects

Myth 1. Vitamins cause allergies.

An allergy can develop to some drug that you have taken before and part of the molecule of which is similar in structure to one of the vitamins. But even in this case, an allergic reaction can occur only with intramuscular or intravenous administration of this vitamin, and not after taking one tablet after a meal. Sometimes allergies can be caused by dyes, fillers and flavors that are part of the tablets.

Myth 2. With the constant intake of vitamins, addiction to them develops.

Getting used to air, water, as well as fats, proteins and carbohydrates does not scare anyone. More than the amount for which the mechanisms of absorption of vitamins are designed, you will not receive - if you do not take doses that are orders of magnitude higher than necessary for several months or even years. And the so-called withdrawal syndrome for vitamins is not typical: after stopping their intake, the body simply returns to a state of hypovitaminosis.

Myth 3. People who do not take vitamins feel great.

Yes - about the same as a tree growing on a rock or in a swamp feels great. Symptoms of moderate polyhypovitaminosis, such as general weakness and lethargy, are difficult to notice. It is also difficult to guess that dry skin and brittle hair should be treated not with creams and shampoos, but with vitamin A and stewed carrots, that sleep disturbances, irritability or seborrheic dermatitis and acne are signs not of neurosis or hormonal imbalance, but of a lack of vitamins of the group B. Severe hypo- and beriberi are most often secondary, caused by some disease in which the normal absorption of vitamins is disrupted. (And vice versa: gastritis and anemia - a violation of the hematopoietic function, visible to the naked eye by the cyanosis of the lips - can be both a consequence and a cause of B12 hypovitaminosis and / or iron deficiency.) vitamin D and calcium, or an increased incidence of prostate cancer with a lack of vitamin E and selenium, is noticeable only in the statistical analysis of large samples - thousands and even hundreds of thousands of people, and often - when observed for several years.

Myth 4. Vitamins and minerals prevent the absorption of each other.

This point of view is especially actively defended by manufacturers and sellers of various vitamin and mineral complexes for separate intake. And in confirmation, they cite experimental data in which one of the antagonists entered the body in the usual amount, and the other in tenfold large doses (above we mentioned B12 hypovitaminosis as a result of ascorbic acid addiction). The opinions of experts on the advisability of dividing the usual daily dose of vitamins and minerals into 2-3 tablets differ exactly the opposite.

Myth 5. “These” vitamins are better than “Tech”.

Typically, multivitamin preparations contain at least 11 of the 13 vitamins known to science and about the same number of mineral elements, each - from 50 to 150% of the daily norm: there are fewer components, the lack of which is extremely rare, and substances that are especially useful for all or individual groups of the population - just in case more. Norms in different countries differ, including depending on the composition of traditional nutrition, but not by much, so you can ignore who set this norm: the American FDA, the WHO European Bureau or the People's Commissariat of Health of the USSR. In preparations of the same company, specially designed for pregnant and lactating women, the elderly, athletes, smokers, etc., the amount of individual substances may vary several times. For children, from infants to teenagers, optimal dosages are also selected. Otherwise, as they once said in a commercial, everyone is the same! But if the packaging of a “unique natural nutritional supplement made from environmentally friendly raw materials” does not indicate the percentage of the recommended norm or does not indicate at all how many milligrams and micrograms or international units (IU) one serving contains, this is a reason to think.

Myth 6. The newest legend.

A year ago, the media around the world spread the news: Swedish scientists proved that vitamin supplements kill people! The intake of antioxidants on average increases the mortality rate by 5%!! Separately, vitamin E - by 4%, beta-carotene - by 7%, vitamin A - by 16%!!! And even more - for sure, many data on the dangers of vitamins remain unpublished!

It is very easy to confuse cause and effect in a formal approach to mathematical data analysis, and the results of this study have caused a wave of criticism. From the equations of regression and correlations obtained by the authors of the sensational study (Bjelakovic et al., JAMA, 2007), one can draw the opposite and more plausible conclusion: those older people who feel worse, get sick more and, accordingly, are dying. But the next legend will surely walk around the media and public consciousness for as long as other myths about vitamins.

Vitamin educational program

Description

The daily human need for vitamins ranges from a few micrograms to tens of milligrams. Vitamins have no more common features, it is impossible to divide them into groups either by chemical composition or by mechanisms of action, and the only generally accepted classification of vitamins is their division into water- and fat-soluble.

Structure and functions

By structure, vitamins belong to the most diverse classes of chemical compounds, and their functions in the body are very diverse - even for each individual. For example, vitamin E is traditionally considered necessary for the normal functioning of the sex glands, but this role is only the first of its discovery. It protects unsaturated fatty acids from cell membranes from oxidation, promotes the absorption of fats and other fat-soluble vitamins, acts as an antioxidant, neutralizing free radicals, and thus prevents the formation of cancer cells and slows down the aging process.

Species and types

Water-soluble vitamins are vitamin C (ascorbic acid), P (bioflavonoids), PP (nicotinic acid) and B vitamins: thiamine (B1), riboflavin (B2), pantothenic acid (B3), pyridoxine (B6), folacin, or folic acid (B9), cobalamin (B12). Fat-soluble vitamins include A (retinol) and carotenoids, D (calciferol), E (tocopherol) and K. In addition to 13 vitamins, about the same number of vitamin-like substances are known - B13 (orotic acid), B15 (pangamic acid), H (biotin), F (omega-3 unsaturated fatty acids), para-aminobenzene acid, inositol, choline and acetylcholine, etc. In addition to the vitamins themselves, multivitamin preparations usually contain organic compounds of microelements - substances necessary for the human body in negligible (no more than 200 mg per day) quantities. The main of the approximately 30 known trace elements are bromine, vanadium, iron, iodine, cobalt, silicon, manganese, copper, molybdenum, selenium, fluorine, chromium and zinc.

More myths about vitamins

You can stock up.

Fat-soluble (A, E and especially D, which is synthesized in the skin under the influence of ultraviolet radiation) - for a while you can. Water-soluble ones very quickly find a hole for themselves: for example, the concentration of vitamin C in the blood returns to its original state 4–6 hours after taking a loading dose.

Needed only in the north.

In extreme conditions, they are really more needed - including in high latitudes, with their polar night and monotonous and more "canned" food. But residents of even the most fertile lands also need an additional intake of vitamins - except that they do not need an extra microgram of vitamin D in winter.

Needed only in winter.

In winter and spring they are more needed. If in the summer you eat a lot of fresh herbs, vegetables and fruits, then you can stop taking pills for a while. And yet, you can not refuse - there will be no harm.

Needed only by the sick.

Multivitamins are needed not for treatment, but for the prevention of diseases. But for those who believe that they can get by with what they get from food, any acute or chronic illness is an occasion to think about the benefits of fortifying the body.

The more of them, the better.

Prolonged excess of the dose of vitamins and other micronutrients can do more harm than good, like beta-carotene, which in moderate doses is a generally recognized cancer protector, and with a long-term overdose increases the likelihood of lung cancer in smokers (this phenomenon is called the beta-carotene paradox) . Even with obvious beriberi, doctors do not prescribe more than a triple dose of vitamins.

To the very ends of your hair.

Hair consists of non-living cells in which no enzymes work. Water-soluble molecules pass through the skin, although worse than fat-soluble ones, but this requires either applications (plasters), or rubbing in a cream or gel. During washing, no water-soluble molecules will have time to be absorbed, and after washing off, no vitamins will remain on the skin. So shampoo fortification is most likely just a publicity stunt.

An apple a day keeps the doctor away?

The Russian analogue of this proverb - "Garlic and onions from seven ailments" - is also incorrect. Vegetables and fruits (raw!) can serve as a more or less reliable source of vitamin C, folic acid (vitamin B9) and carotene. To get your daily requirement of vitamin C, you need to drink at least three to four liters of apple juice - from very fresh apples or canned ones, which contains about as many vitamins as indicated on the package. About half of the vitamin C is lost from leafy vegetables a day after harvest, while skinned vegetables and fruits lose after several months of storage. The same thing happens with other vitamins and their sources.

Most vitamins decompose when heated and exposed to ultraviolet light - do not keep a bottle of vegetable oil on the windowsill so that vitamin E added to it does not break down. When boiling, and even more so when frying, many vitamins decompose every minute. And if you read the phrase "100 g of buckwheat contains ..." or "100 g of veal contains ...", you have been deceived at least twice. Firstly, this amount of vitamin is contained in the raw product, and not in the finished dish. Secondly, kilometer tables have been wandering from one reference book to another for at least half a century, and during this time the content of vitamins and other micronutrients in new, more productive and high-calorie plant varieties and in the pork, beef and chicken fed by them has decreased on average twice. True, many foods have recently been fortified, but in general it is impossible to get enough vitamins from food.

Macro and micro

Macronutrients are found in food in large quantities. Their daily norm for adults is measured in grams: phosphorus - 2 g, calcium - 1 g, magnesium - 0.5–0.6 g. They, as well as sulfur, silicon, sodium, potassium, chlorine, enter the body in sufficient quantities with food , and their additional intake in the form of tablets or foods rich in certain macronutrients is needed in special cases: cheese is a source of not only calcium, but also sulfur, which helps to eliminate heavy metals from the body; dried fruits contain a lot of potassium, which is necessary for heart diseases and taking certain medications.

Trace elements are needed in small amounts, from milligrams to tens of micrograms. Microelements are often lacking in the traditional diet: the average Russian citizen receives 40 micrograms of iodine per day with food at a rate of 200. Mineral elements and vitamins are usually associated with each other: antioxidants and oncoprotectors - selenium and vitamin E - work better together than separately; calcium is not absorbed without vitamin D; For the absorption of iron, vitamin B12 is needed, which includes another trace element, cobalt.

Violations of the body's activity can be caused by a lack of any mineral substance, but the old truth “every poison is a medicine, and every medicine is a poison” is also true for them. Salt was once a valuable food additive, but has long been blacklisted. If, in pursuit of calcium, you eat almost milk alone, you can irreversibly destroy the kidneys. Zinc is necessary for the synthesis of many enzymes, including those that ensure the normal functioning of the "second heart of a man" - the prostate gland, but welders experience acute zinc poisoning. In the late 1980s, in the Chernobyl trace zone, many, having heard the ringing about the dangers of radioactive iodine, poisoned themselves with iodine tincture, taking thousands of daily doses in a few drops.

The nutritional mantra is: "Vitamin A is the key to good vision and cell growth." Its deficiency in the body in most cases is read with the naked eye. Due to A-deficiency, the skin becomes dry, flaky and lifeless. Often, against this background, dermatitis develops, a rash appears and. Among other troubles is the so-called night blindness, or low threshold of night vision. In addition, the protection of the mucous membranes of the whole organism, and teeth, weakens, premature wrinkles appear on the skin, and hair falls out treacherously. After that, how can one not believe that this one stands for the main thing in matters of beauty?

VITAMIN A - benefit

Vitamin A (both topical and internal) is a common recommendation for the treatment of acne, various skin conditions and plays an important role in combating the first signs of aging. And it is also a huge boost for the entire immune system - it helps cells cope with various kinds of infections.

How it works

Once in the blood, vitamin A is partially deposited in the liver, and partially enters the blood in the required concentration for the needs of various organs. For example, it helps to speed up the regeneration of skin cells during a rash or “tighten”.

Brief educational program

There are two types of vitamin A in nature: retinoids (from animal products) and beta-carotene (from plants). In 2013, scientists from the Food and Nutrition Council at the US Institute of Medicine found a curious feature: over the past twenty years, the amount of vitamins in fruits, vegetables and green leafy salads has almost halved. That is, one unit of vitamin A now contains only six carotenoid molecules instead of the previous 12. However, this does not mean at all that the consumption of fruits and vegetables should double. Rich A-alternatives include liver, fatty fish, and dairy products.

1) Most of this antioxidant is found in red bell peppers, spinach (great for the first half of the day), asparagus, sweet potato, light pumpkin pie (helps the heart), carrots, apples, bananas, mangoes and apricots.

2) Which sounds more tempting: a cup of ice cream or 20 cans of canned tuna? Believe it or not, both of these items contain exactly the same amount of vitamin A (about 20% of what you should be getting each day). However, keep in mind that 25 scoops of ice cream equals one baked sweet potato.

3) Another useful tip: vitamin A enhances its effect in combination with zinc and vitamin E.

Only without fanaticism

Vitamin A is fat-soluble, which means that it is not only easily absorbed, but also accumulates in the body. What can play a cruel joke - an overdose. Common side effects include joint pain, nausea, and migraines. As you age, excessive vitamin A supplementation can cause osteoporosis and weaken bones, increasing your risk of fracture by seven times!

If you are taking any medications, be sure to ask your doctor if a vitamin A supplement is safe in this case. For example, it enhances the effectiveness of acne medications, but it can also be extremely dangerous if you have problems with your liver, kidneys, or bone density.