Is there an addiction to vitamins. Vitamins: a complete collection of misconceptions. Where to get vitamin C

9 out of 10 healthy living brochures offer us a pretty simple recipe to be strong and energetic: eat vegetables, exercise and, of course, add vitamins to your diet. In fact, research on various supplements has been going on for several decades: scientists can’t understand what is so good about vitamins concentrated in a tablet and whether the body is able to absorb them at all. We have collected some of the most popular vitamins in our country and carried out a detailed analysis - is it worth using them in principle.

Multivitamins

Verdict: not needed

For decades, multivitamins have been thought to be critical to overall health. Vitamin C "strengthens your immune system", vitamin A to protect your eyesight, vitamin B for energy. All this is true, but most of the necessary vitamins you get with food. Excess vitamins can even be harmful.

Vitamin D

Verdict: take it easy

Vitamin D actually helps keep your bones strong, plus it's pretty hard to get from your regular diet. Vitamin D is not present in most of the foods we eat, but it is an important component that keeps our bones strong by helping us absorb calcium. Sunlight helps the body produce it, but what about in winter? Several recent studies have shown that people who took vitamin D daily lived longer than those who did not.

Antioxidants

Verdict: can be dangerous

Vitamins A, C and E are antioxidants. They are found in many berries and vegetables. These ingredients can indeed be used to prevent cancer - but it is better to get them in regular food. Excess of antioxidant vitamins leads, on the contrary, to an increased risk of cancer.

Vitamin C

Verdict: Better get along

The hype around vitamin C rose after the discovery of the chemist Linus Pauling, made in the 1970s. Modern research shows that vitamin C does little to nothing to prevent colds. In addition, megadoses of 2,000 milligrams or more may increase the risk of painful kidney stones. Try to get your vitamin dose from citrus fruits.

Vitamin B3

Verdict: not required

For years, vitamin B3 has been prescribed to treat a host of ailments, from Alzheimer's to cardiovascular disease. It has recently been found that taken as a supplement, this vitamin has an extremely neutral effect on the body. Include salmon, beets and tuna in your diet - it will be much more useful.

Probiotics

Verdict: don't risk it

The idea is simple: Probiotics support the trillions of bacteria that flourish in the gut, which play a critical role in regulating our health. In practice, everything looks a little more complicated. At the moment, the positive effect of probiotics cannot be 100% recognized. Sometimes they just don't work - and scientists have no idea why.

Zinc

Verdict: in every home

Unlike vitamin C, which research has shown has no effect on colds, zinc does work. Scientists believe that zinc can correct the replication of rhinoviruses, errors in which cause the common cold.

Vitamin E

Verdict: not worth the risk

Verdict: Maternity Only

Folic acid is a vitamin that our bodies use to make new cells. The US National Institutes of Health recommends that women who are already pregnant, or who want to be pregnant, take 400 micrograms of folic acid daily. Guys - by.

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.

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 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.

Let's talk about vitamins - all the truth and misconceptions about vitamins. Everyone needs vitamins - both adults and kids. No wonder the word "vitamins" comes from the Latin vita - "life". But sometimes we get lost in questions - how many vitamins do we need, should we buy ready-made preparations or limit ourselves to vegetables and fruits? Let's try to figure this out.

Vitamins are biologically active organic compounds necessary for the proper functioning of the body. These are active participants in metabolism and chemical processes, they contribute to the normal growth of cells, the absorption of nutrients. Vitamins are real "workers" who always protect the body. They preserve the nervous system from stress and overstrain, renew the body and protect against aging.

Vitamins A, E, C neutralize free radicals that tend to age us. Vitamins C, B6 and K are essential for skin, while D3 is essential for hair and nails. Those who work in a busy rhythm and are prone to stress should consume more vitamins C, E and beta-carotene. The need for vitamins increases during pregnancy and lactation, in children - in connection with growth and development.

Vitamins are very necessary for people who are engaged in hard physical work, are forced to stay in the cold for a long time, and fast. The need for vitamins is increased after illness and in old age.

If there are not enough vitamins

As a result of the lack of the necessary vitamins, vitamin deficiency develops (avitaminosis or hypovitaminosis). It can also occur due to a violation of their absorption in diseases of the gastrointestinal tract. Unfortunately, vitamin deficiency is widespread.

For example, vitamin C deficiency is experienced by 70-100% of children, pregnant and lactating women, and the elderly. 40-80% of the population lack B vitamins and carotene. Most often, vitamin deficiency overtakes us in the spring, when we have used up the supply of necessary substances.

Symptoms of beriberi:

1. drowsiness, exhaustion, irritability;
2. decreased attention and memory;
3. frequent colds;
4. eye fatigue;
5. dryness and peeling of the skin, acne, "barley", boils, cracks on the lips, exfoliating nails, dull split ends;
6. bleeding gums;
7. bruising on the body for no apparent reason.

If you have at least one of these symptoms, then it's time to fill the vitamin deficiency.

However, you need to know the measure. With excessive intake of vitamin in the body, the reverse process can begin - hypervitaminosis. The intake of vitamins must strictly correspond to the physiological needs of the body.

What vitamins are needed?

It is best to take a vitamin and mineral complex bought at a pharmacy. It has an optimal balance of nutrients. Take vitamins in a strictly specified dose - by no means a lot and uncontrollably.

13 vitamins are vital for a person: A, C, B1, B2, B6, B12, D, PP, E, K, folic and pantothenic acids, bioten. Vitamin A is part of the pigment rhodopsin, which converts the light entering the retina into electrical impulses - they, in turn, create a visual image in the brain. Therefore, the vitamin is responsible for vision.

If your visual acuity drops with the onset of twilight, this is a sign of a lack of vitamin A. The vitamin is also involved in the growth process of the body. It is found in fruits and vegetables of yellow and red color, liver, fish oil, eggs.

B vitamins participate in all cellular processes - in protein, carbohydrate metabolism, normalize the work of the heart, digestive organs. There is in yeast, nuts, legumes, wholemeal bread, milk, eggs, meat. Vitamin C, perhaps the most popular. Promotes the absorption of iron, prevents the development of cancer, neutralizes toxins. In the absence of vitamin C, fragility of capillaries develops, bleeding, “habitual bruises” appear on the body. There is a lot of vitamin C in lemon, rosehip, blackcurrant, cabbage, greens.

Vitamin D or calciferol supplies calcium and phosphorus to the body. It is formed on the skin under the influence of sunlight. With a lack of vitamin D, the bones become too fragile. Contains fish oil. Vitamin E refers to bioantioxidants, it regulates the process of using oxygen, increases physical activity, prevents the formation of blood clots, prevents diabetes and heart disease. Responsible for the course of pregnancy and the birth of a healthy baby. Symptoms of vitamin E deficiency are muscle weakness and anemia caused by the destruction of muscle fibers. Contained in vegetable oils, corn, lettuce, peas, spinach.

Vitamin PP (niacin) medicine considers medicine. It normalizes the content of cholesterol in the blood, improves the functioning of the cardiovascular system, promotes the formation of red blood cells. Niacin ensures the normal functioning of the nervous system and brain. Food sources - beans, buckwheat, meat, liver, eggs, milk. Vitamin K called the "clotting vitamin". Its deficiency in middle-aged people is rare, because the microorganisms from the intestines are able to produce this substance. But K-avitaminosis is dangerous - it can cause male infertility and osteoporosis in old age. To fill the deficit, it is useful to eat cauliflower, liver, tomatoes, yolk.

Misconceptions about vitamins

There are some myths associated with vitamins that negate the effectiveness of vitamin therapy.

- The first delusion. All the necessary vitamins can be obtained from plant foods, and pills are not necessary..

This is not so: not all vitamins are found in fruits and vegetables. For example, B vitamins are found in meat and dairy products. To ensure the daily intake of vitamin B2, you need to eat 150 g of liver or 800 g of cottage cheese. Therefore, vitamins must be taken necessarily.

- Misconception two. In winter, the missing amount of vitamins can be “get it” by eating homemade canned food. Fruits and vegetables are best frozen, soaked or dried - so they better retain vitamins.

Canned preparations should not be abused - there are not so many vitamins in them, and salt and sugar are enough to harm the vessels.

- Misconception third. A sufficient amount of vitamins can be obtained through a balanced diet.

Not always. For example, a daily dose of vitamin B1 is contained in 700-800 g of wholemeal bread or in a kilogram of lean meat. But such gluttony is costly and not always good for health. Overeating is a direct path to diabetes, obesity, atherosclerosis. In addition, we ourselves do not notice that our diet is reduced to a set of certain products - refined and poor in vitamins and minerals.

- Misunderstanding the fourth. Vitamins in tablets are not identical to natural ones.

On the contrary, pharmacy preparations contain "live" vitamins, which are produced from natural raw materials. Vitamins B2 and B12 are obtained in the same way as in nature, from the synthesis of microorganisms, vitamin C - from sugar-glucose, vitamin P - from chokeberry, citrus fruits. In multivitamin complexes, vitamins are just in the form that is best absorbed by the body.

Vitamin complex - which one to choose?

An important question is how to choose a vitamin complex. It is better to buy one that, in addition to vitamins, also includes minerals. Read the label and the recipe - it must necessarily indicate the content of vitamins in the form of absolute values ​​\u200b\u200band as a percentage. The content of each element should be at least 20-30% of the daily requirement. Periodically change vitamin complexes - because they have a different composition of vitamins.

Doctors recommend taking vitamins at least 2 times a year. Vitamins are taken not only for treatment, but also for prevention. Please note that the daily norms for a healthy and sick person differ significantly. Therefore, for the correct selection of the vitamin complex, you need to consult a doctor. Now vitamin preparations have appeared on sale to solve specific problems - for example, against stress, to strengthen hair and nails - this greatly simplifies the task of choosing the best option.

Try to regularly replenish the reserves of vitamins and minerals - then good health and performance are guaranteed.

Vitamin complex for children

The main requirements for a vitamin complex for children are the balance and proximity of the doses of vitamins to the daily needs of the child. The form of release is also important - it is best to use "children's" forms that are safe and easy to dose.

Up to a year, a breastfed child receives all the necessary vitamins from mother's milk. In addition, doctors advise taking vitamin D - for the prevention of rickets.

Multivitamin preparations for children are prescribed taking into account their state of health, as a rule, courses for 1-2 months. The number of courses is 1-3 per year, usually in the autumn-winter and spring periods. For full development, children need vitamins A, B, C, E, D. Also make sure that the baby's diet is varied. When choosing vitamins, you need to pay attention to the condition of the intestines in a child: with dysbacteriosis, the absorption of nutrients is impaired. If the baby is prone to allergies, choose complexes in which vitamin C is produced from plants that do not cause an allergic reaction, such as rose hips.

Do not give vitamins to children without the advice of a pediatrician. Only he can give you detailed advice on this matter. After all, an excess of vitamins is no less harmful to children than their lack, and threatens with serious consequences. Observation is very important - do not lose sight of the moments that indicate a lack of vitamins in the child's body.

Be sure to take vitamins should be children who do not receive a varied diet, especially in the cold season, eat poorly, live in an unfavorable environmental environment. For the smallest children - from 0 to 2 years old - vitamin complexes have been developed in the form of syrups and powders, they are easily dissolved in milk and cereals. Children from 2 to 4 years old are offered vitamins in sweet and tasty forms - marmalade, chewing sweets in the form of little animals.

For older children, vitamins are presented in the form of lozenges, dragees, chewable tablets. It is better to give vitamins to children in the morning or in the afternoon immediately after eating. Keep vitamins away from children's eyes - otherwise the baby will be tempted to eat all the delicious dragees at once.

If you take vitamins that you absolutely do not need, you are not only wasting money, but also risking your health. Let's deal with the myths and real facts in this regard!

Myth 1: Anyone can benefit from a multivitamin

Vitamin supplements became popular in the early twentieth century, when it was difficult or even impossible for people to get a wide variety of fruits and vegetables throughout the year. In those days, diseases associated with vitamin deficiency were quite common: twisted legs and ribs due to rickets, skin problems caused by pellagra. These days, you're less likely to be seriously deficient in vitamins if you stick to an average diet. Many modern products are enriched with vitamins. Of course, many people still would do well to eat vegetables more often, but multivitamins are still not able to replace them. Multivitamins have about twenty beneficial ingredients, and plant sources have hundreds of them. If you're just taking multivitamins without monitoring your diet, you're missing out on a lot of nutrients that could boost your health.

Myth 2: Multivitamins make up for a poor diet

Health insurance in the form of a pill? If only everything were that easy! Studies in which more than one hundred and sixty thousand middle-aged women participated showed that multivitamins are not at all that effective. According to scientists, those women who take multivitamins do not differ in better health than those who do not drink them, at least in terms of serious diseases such as cancer or heart attack. Even women with poor diets do not improve their health by taking multivitamins.

Myth 3: Vitamin C will help beat a cold

In the 1970s, Nobel laureate Linus Pauling popularized the idea that vitamin C could help prevent the common cold. These days, you can find plenty of various vitamin C products in every pharmacy. But don't be fooled! In 2013, researchers analyzed new data and came to the disappointing conclusion that vitamin C does not help protect against colds. The effect is noticeable only in people with serious loads: marathon runners, skiers, soldiers. Of course, it is important not only to consider the ability to prevent disease. Taking a vitamin reduces the duration of the disease, but the effect is practically not noticeable. Usually an adult has a cold twelve days a year. Taking vitamin C will reduce this amount by one day. Children can go from twenty-eight days of a cold to twenty-four. In addition, taking vitamin C every day makes cold symptoms less pronounced. In short, decide for yourself whether the minimal benefits are really worth the constant purchase of vitamins. It may be easier to include foods rich in vitamin C in your diet to strengthen your body naturally.

Myth 4: Taking Vitamins Prevents Cardiovascular Disease

For a while, researchers assumed that vitamins C and E, as well as beta-carotene, helped prevent cardiovascular disease by reducing plaque buildup in the arteries. The B vitamins also showed promise because folic acid, B 6 and B 12 help break down the amino acid homocysteine, and high levels of homocysteine ​​lead to cardiovascular disease. Unfortunately, none of the assumptions were confirmed. An analysis of seven experiments with vitamin E showed that the use of this substance does not reduce the risk of a heart attack or death from a heart attack. Studies have also been conducted on beta-carotene: supplementing with this substance even slightly increases the likelihood of death. Testing for vitamin C also did not lead to a positive result. B vitamins do reduce homocysteine ​​levels, but this does not affect the danger to the heart. Recent studies have shown that vitamin D 3 improves heart function, but further experiments are required. Instead of drinking pills, it is better to eat as varied as possible, regularly eating fruits, vegetables and whole grains.

Myth 5: Taking vitamins protects against cancer

Researchers know that unstable molecules known as free radicals can damage cell DNA and increase the risk of cancer. In addition, antioxidants are known to help stabilize free radicals, theoretically making them less dangerous. So why not take antioxidants to protect your health? Alas, research to date does not show any positive effect of such measures. In several experiments, scientists have tried to test the benefits of taking vitamins, but have not found confirmation of this. The chance of developing cancer remains the same whether you take the pill or not. B vitamins do not help, neither E nor C work, beta-carotene is also useless. One study found that taking vitamin D and calcium supplements reduced the risk of cancer, but the difference was so small that it didn't make sense. Simply put, it can be attributed to a coincidence.

Myth 6: Vitamins still won't hurt

It used to be common to think that vitamins may not always be beneficial, but they certainly do not harm. However, studies have shown this to be the wrong approach. A large-scale study of tablets with beta-carotene has been carried out. The scientists wanted to find out if taking the antioxidant would prevent lung cancer and death among smokers. Nevertheless, the results were shocking: it turns out that antioxidant pills can lead to cancer in both men and women! For example, the use of B 6 and B 12 can increase the likelihood of developing lung cancer. There is an experiment indicating that high doses of folic acid may increase the risk of bowel cancer. Vitamins are safe when you get them from food, but in tablet form they can act like medicines. This can lead to unpredictable, sometimes dangerous, consequences. Take vitamins if your doctor recommends them.

Truth: Vitamin D can be good

Research has destroyed faith in most vitamins, but there is an exception. Scientists suggest that vitamin D can protect against a range of problems. For example, men with normal levels of vitamin D reduce their risk of heart attack by 50 percent. Sufficient vitamin D reduces the risk of many types of cancer. This vitamin is associated with sunlight: the body produces it when the rays hit the skin. However, many people spend too much time indoors and don't get enough of the vitamin. However, even if you decide on nutritional supplements, remember that everything is good in moderation.

Truth: Vitamins are needed for women planning a pregnancy

There is a group of people who should take multivitamins: these are expectant mothers. Women who get enough folic acid seriously reduce their chances of having a child with spinal defects. It is recommended to take four hundred micrograms of folic acid daily during pregnancy planning. In other cases, folic acid is not so important. According to statistics, the deficiency of this substance can be noted in only one percent of people.