Vitamins and minerals: buy as dietary supplements - Добавки для Здоровья и Долголетия

Vitamins and minerals: buy as dietary supplements – a detailed guide

Chapter 1: Fundamentals of Vitamins and Minerals

1.1 The role of vitamins and minerals in the body:

Vitamins and minerals are micronutrients necessary for the normal functioning of the body. They participate in metabolic processes, support immunity, provide growth and development, and also protect cells from damage. Unlike macronutrients (proteins, fats and carbohydrates), vitamins and minerals are not a source of energy, but they are absolutely necessary for converting macronutrients into energy and for other vital functions.

1.1.1 Vitamins: These are organic compounds that the body cannot synthesize independently (or synthesizes in insufficient quantities) and should receive from food or additives. Vitamins are divided into two main groups:

Fat -soluble vitamins: (A, d, e, k) dissolve in fats and can accumulate in the body. Excess fat -soluble vitamins can lead to hypervitaminosis.
Water -soluble vitamins: (B-complex, C) dissolve in water and do not accumulate in the body in significant quantities. Excess water -soluble vitamins are usually excreted in urine.

1.1.2 Minerals: These are inorganic substances necessary for various biochemical reactions and structural functions. Minerals are divided into:

Macro elements: (Calcium, phosphorus, magnesium, sodium, potassium, chlorine, sulfur) are necessary in large quantities (more than 100 mg per day).
Microelements: (Iron, zinc, copper, manganese, iodine, selenium, chrome, molybdenum, fluorine) are necessary in smaller quantities (less than 100 mg per day).

1.2 The need to receive vitamins and minerals as dietary supplements:

In an ideal world, a balanced diet rich in various products should provide the body with all the necessary vitamins and minerals. However, in the modern world this is not always possible because of:

Dining of the soil: Intensive agriculture leads to the depletion of the soil and a decrease in the content of vitamins and minerals in agricultural crops.
Product processing and storage: The process of processing, storing and transporting foods can reduce the content of vitamins and minerals in them.
Unstable nutrition: Many people do not consume a sufficient amount of fruits, vegetables and whole grains, which leads to a deficiency of the necessary micronutrients.
Age -related changes: With age, the body’s ability to absorb some vitamins and minerals decreases.
Certain health states: Some diseases or conditions (for example, pregnancy, lactation, chronic diseases) increase the need for certain vitamins and minerals.
Restrictive diets: Vegetarianism, veganism and other restrictive diets can lead to a deficiency of certain vitamins and minerals (for example, vitamin B12, iron, calcium).

In these cases, taking vitamins and minerals as biologically active additives (dietary supplements) can be useful for maintaining health and preventing deficiency.

1.3 Differences of dietary supplements and medicines:

It is important to understand the difference between dietary supplements and drugs. Medicines undergo strict clinical trials and must comply with certain quality and efficiency standards. Bades, on the contrary, are adjusted less strictly.

Regulation: Bades are usually regulated as food, and not as medicines. This means that dietary supplement manufacturers are not required to prove their effectiveness or safety as strictly as manufacturers of drugs.
Appointment: Medicines are intended for the treatment or prevention of diseases. Bades are designed to maintain health and replenish the deficiency of nutrients.
Dosage: The dosage of drugs is strictly controlled and prescribed by a doctor. The dosage of dietary supplements is usually indicated on the packaging, but it may not always be optimal for each person.
Quality: The quality of the drugs is strictly controlled. The quality of dietary supplements can vary depending on the manufacturer.

Chapter 2: The main vitamins and minerals available as dietary supplements

2.1 Vitamin A (Retinol):

Functions: It is important for vision, immune system, skin health and mucous membranes. Participates in the growth and development of cells.
Deficiency: It can lead to chicken blindness, dry skin, a decrease in immunity.
Sources: Liver, egg yolk, dairy products, carrots, sweet potatoes, spinach.
Bad: Available in the form of retinol, retinilpalmitate, beta-carotene (provitamin a).
Cautions: Excessive use of vitamin A can be toxic, especially for pregnant women.

2.2 B vitamins B:

Vitamin B1 (TIAMIN): It is important for the metabolism of carbohydrates and the functioning of the nervous system. Deficiency can lead to Beri Berie.
Vitamin B2 (Riboflavin): Participates in the metabolism of energy, important to the health of the skin and vision. Deficiency can lead to cracks in the corners of the mouth, inflammation of the tongue.
Vitamin B3 (Niacin): It is important for the metabolism of energy, the functioning of the nervous system and the health of the skin. Deficiency can lead to Pellagra.
Vitamin B5 (pantotenic acid): Participates in the metabolism of energy, the synthesis of hormones and cholesterol.
Vitamin B6 (Pyridoxin): It is important for the metabolism of amino acids, the synthesis of neurotransmitters and the formation of red blood cells. Deficiency can lead to anemia, depression, skin rashes.
Vitamin B7 (Biotin): It is important for the metabolism of fats, carbohydrates and proteins, as well as for the health of hair, skin and nails.
Vitamin B9 (folic acid): It is important for cell division, DNA synthesis and the formation of red blood cells. Deficiency can lead to anemia and defects of the nervous tube in the fetus.
Vitamin B12 (cobalamin): It is important for the functioning of the nervous system, the formation of red blood cells and DNA synthesis. Deficiency can lead to anemia and neurological problems, especially among vegetarians and elderly people.
Sources: Whole grain products, meat, fish, poultry, eggs, dairy products, legumes, vegetables.
Bad: Available in the form of separate vitamins of group B or as part of complexes of vitamins of group B.
Cautions: Some vitamins of group B (for example, niacin) can cause side effects when taking high doses.

2.3 Vitamin C (ascorbic acid):

Functions: It is important for the immune system, collagen synthesis, wound healing and cell protection from damage. It is a powerful antioxidant.
Deficiency: It can lead to scurvy, bleeding of the gums, a decrease in immunity.
Sources: Citrus fruits, berries, pepper, broccoli, spinach.
Bad: Available in the form of ascorbic acid, sodium ascorbate, calcium ascorbate and other forms.
Cautions: Taking vitamin C in high doses can cause stomach disorder.

2.4 Vitamin D (calciferol):

Functions: It is important for the health of bones, teeth, the immune system and the absorption of calcium.
Deficiency: It can lead to rickets in children and osteoporosis in adults.
Sources: Sunlight (synthesized in the skin under the influence of ultraviolet rays), oily fish, egg yolk, enriched products.
Bad: Available in the form of vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D3 is considered more effective.
Cautions: Excessive use of vitamin D can be toxic.

2.5 Vitamin E (Tokoferol):

Functions: It is important for protecting cells from damage, immune system and skin health. It is an antioxidant.
Deficiency: It is rare, but can lead to neurological problems.
Sources: Vegetable oils, nuts, seeds, green leafy vegetables.
Bad: Available in the form of alpha-tocopherol, beta-tocopherol, gamma-tocopherol and delta-tocopherol.
Cautions: Taking vitamin E in high doses can increase the risk of bleeding.

2.6 Vitamin K:

Functions: It is important for coagulation of blood and bone health.
Deficiency: Can lead to bleeding.
Sources: Green leaf vegetables, broccoli, Brussels cabbage, vegetable oils.
Bad: Available in the form of vitamin K1 (phyllokhinon) and vitamin K2 (menachinon).
Cautions: Vitamin K can interact with some drugs such as anticoagulants.

2.7 Calcium:

Functions: It is important for the health of bones, teeth, muscle function, nervous system and blood coagulation.
Deficiency: It can lead to osteoporosis, muscle cramps.
Sources: Dairy products, green leafy vegetables, enriched products.
Bad: Available in the form of calcium carbonate, calcium citrate, calcium gluconate and other forms. Calcium citrate is better absorbed, especially elderly people.
Cautions: Calcium in high doses can cause constipation and increase the risk of kidney stones.

2.8 Magnesium:

Functions: It is important for muscle function, nervous system, regulation of blood sugar, blood pressure and bone health.
Deficiency: It can lead to muscle cramps, fatigue, irritability.
Sources: Green sheet vegetables, nuts, seeds, whole grain products, legumes.
Bad: Available in the form of magnesium oxide, magnesium citrate, magnesium glycine and other forms. Magnesium glycinate is considered more easily digestible and less laxative.
Cautions: Magnesium in high doses can cause diarrhea.

2.9 Iron:

Functions: It is important for the formation of hemoglobin, which transfers oxygen in the blood.
Deficiency: It can lead to iron deficiency anemia, fatigue, weakness.
Sources: Red meat, poultry, fish, legumes, green leafy vegetables.
Bad: Available in the form of iron sulfate, iron fumarat, iron gluconate and other forms. Iron fumarat and iron gluconate are considered more easily digestible and less causing side effects.
Cautions: Iron dialing can cause constipation and stomach disorder. Vitamin C improves iron absorption.

2.10 Zinc:

Functions: It is important for the immune system, healing of wounds, growth and development of cells, taste and smell.
Deficiency: It can lead to a decrease in immunity, slowing down the healing of wounds, loss of taste and smell.
Sources: Meat, poultry, seafood, nuts, seeds, legumes.
Bad: Available in the form of zinc gluconate, zinc of picoline, zinc citrate and other forms.
Cautions: Taking zinc in high doses can suppress the immune system and interfere with the assimilation of copper.

2.11 Iodine:

Functions: It is important for the functioning of the thyroid gland and the production of thyroid hormones, which regulate metabolism.
Deficiency: It can lead to hypothyroidism, goiter, mental retardation in children.
Sources: Iodized salt, seafood, dairy products.
Bad: Available in the form of potassium iodide, potassium iodate.
Cautions: Excessive use of iodine can cause hyperthyroidism.

2.12 Selenium:

Functions: It is important for the immune system, antioxidant protection and functioning of the thyroid gland.
Deficiency: It can lead to weakening of immunity, heart problems.
Sources: Brazilian nuts, seafood, meat, poultry, eggs.
Bad: Available in the form of selenometyonin, sodium selenite.
Cautions: Excessive consumption of selenium can be toxic.

Chapter 3: How to choose high -quality dietary supplements of vitamins and minerals

3.1 Pay attention to certification:

Choose dietary supplements that have undergone independent certification from organizations such as NSF International, USP (United States Pharmacopeia), Consumerlab.com. These organizations check the products for compliance with the declared composition, purity and lack of harmful impurities.

3.2 Study the composition:

Carefully study the list of ingredients on the label. Make sure that the product contains exactly those vitamins and minerals that you need, and in adequate doses. Avoid products containing artificial dyes, flavors, preservatives and other undesirable additives.

3.3 Choose a suitable form:

Vitamins and minerals are available in various forms: tablets, capsules, powders, liquids, chewing tablets. Choose the form that is most convenient for you and which your body absorbs better. Some forms of vitamins and minerals (for example, calcium citrate, magnesium glycinate) are better absorbed than others.

3.4 Check the manufacturer:

Choose dietary supplements from famous and respected manufacturers who have a good reputation and use high -quality raw materials. Check information about the manufacturer on the Internet, read customer reviews.

3.5 Remember the dosage:

Do not exceed the recommended dosage indicated on the packaging. Reception of vitamins and minerals in high doses can be harmful to health.

3.6 Consider individual needs:

The need for vitamins and minerals depends on the age, gender, state of health, lifestyle and other factors. Consult a doctor or nutritionist to determine what vitamins and minerals you need and in what doses.

3.7 Avoid unreasonable statements:

Be careful with products that promise miraculous results. There are no dietary supplements who can cure serious diseases or radically change your health without changing your lifestyle.

3.8 Check the expiration date:

Make sure that the shelf life of the product has not expired.

Chapter 4: Risks and side effects of taking dietary supplements of vitamins and minerals

4.1 Hypervitaminosis:

Taking vitamins in too large doses can lead to hypervitaminosis, especially in the case of fat -soluble vitamins (A, D, E, K), which can accumulate in the body. Symptoms of hypervitaminosis can vary depending on vitamin, but may include nausea, vomiting, headache, dizziness, skin rashes, bones and joint pain.

4.2 Interaction with drugs:

Some vitamins and minerals can interact with drugs by changing their effectiveness or increasing their side effects. For example, vitamin K can interact with anticoagulants, iron can interact with some antibiotics, and grapefruit juice can interact with many drugs.

4.3 Side effects:

Reception of vitamins and minerals can cause side effects, such as stomach disorder, nausea, diarrhea, constipation, headache and skin rashes.

4.4 The risk of pollution:

Some dietary supplements can be contaminated with heavy metals, pesticides or other harmful substances.

4.5 Inaccurate information on the label:

In some cases, the composition of the dietary supplement indicated on the label may not correspond to the actual composition of the product.

4.6 Dependence on the dietary supplement:

Some people can develop a psychological dependence on the reception of dietary supplements, believing that they cannot be healthy without them.

Chapter 5: Recommendations for receiving dietary supplements of vitamins and minerals

5.1 Consult a doctor:

Before you start taking any dietary supplements of vitamins and minerals, consult a doctor or nutritionist. They can evaluate your individual needs, determine what vitamins and minerals you need, and recommend a suitable dosage.

5.2 Take dietary supplements during meals:

Most vitamins and minerals are better absorbed if you take them during meals.

5.3 Donate dietary supplements with water:

Drink dietary supplements with a sufficient amount of water to ensure their normal assimilation.

5.4 Do not exceed the recommended dosage:

Reception of vitamins and minerals in high doses can be harmful to health.

5.5 Keep dietary supplements in a dry, cool place:

Store dietary supplements in accordance with the instructions on the package.

5.6 Pay attention to your feelings:

If you notice any side effects after taking dietary supplements, stop taking them and consult a doctor.

5.7 Do not rely on dietary supplements as a replacement for a healthy diet:

Bades should not replace a balanced diet. Try to receive the necessary vitamins and minerals from food.

5.8 Be patient:

The results from the reception of dietary supplements may not be immediately noticeable. It takes time that vitamins and minerals accumulate in the body and begin to exert their effect.

Chapter 6: Vitamins and minerals for specific population groups

6.1 Pregnant women:

Pregnant women need an increased amount of folic acid, iron, calcium and vitamin D for the normal development of the fetus.

6.2 Mother Mother:

Laying mothers need an increased amount of vitamins and minerals to maintain their own health and health of the child.

6.3 Children:

Children need a sufficient amount of vitamin D, calcium and iron for normal growth and development.

6.4 Elderly people:

Older people may need additional intake of vitamin D, vitamin B12 and calcium, since their ability to absorb these substances decreases with age.

6.5 Vegetarians and vegans:

Vegetarians and vegans may require additional intake of vitamin B12, iron, calcium and zinc, since these substances are mainly found in animal products.

6.6 Athletes:

Athletes may require additional intake of vitamins and minerals to maintain energy, restore muscles and protection against damage.

Chapter 7: Innovation in the field of dietary supplements of vitamins and minerals

7.1 Liposomal vitamins:

Liposomal vitamins are vitamins enclosed in liposomes, microscopic spherical vesicles consisting of phospholipids. Liposomal technology provides more efficient absorption of vitamins, as liposomes protect vitamins from destruction in the gastrointestinal tract and allow them to be directly delivered to cells.

7.2 Nanoparticles of vitamins and minerals:

The nanoparticles of vitamins and minerals are vitamins and minerals, reduced to nan sizes. Nanoparticles have greater bioavailability and are better absorbed by the body.

7.3 Personalized dietary supplements:

Personalized dietary supplements are dietary supplements compiled taking into account the individual needs of a person based on a blood, DNA or other parameters analysis.

7.4 Vitamins and minerals as part of functional food:

Vitamins and minerals are added to functional food products, such as yogurts, cereals, drinks and bars, to increase their nutritional value.

7.5 Probiotics and vitamins:

The combination of probiotics and vitamins can improve the absorption of vitamins and strengthen the immune system.

Chapter 8: Review of popular brands of dietary supplements of vitamins and minerals (example)

Solgar: A well -known brand offering a wide range of high -quality vitamins and minerals in various forms.
Now Foods: A popular brand offering vitamins and minerals with good quality.
Garden of Life: A brand specializing in organic and plant vitamins and minerals.
Nature Made: A widespread brand offering basic vitamins and minerals.
Thorne Research: A brand offering vitamins and professional level minerals for medical specialists and demanding consumers.

Chapter 9: Legal aspects of the sale of dietary supplements of vitamins and minerals

9.1 Bad regulation in different countries:

The regulation of dietary supplements of vitamins and minerals varies depending on the country. In some countries, dietary supplements are regulated as food, and in others as medicines.

9.2 Bades labeling requirements:

In most countries, there are requirements for the labeling of dietary supplements, which oblige manufacturers to indicate the composition, dosage, method of application, contraindications and other information.

9.3 Responsibility of dietary supplement manufacturers:

Bad manufacturers are responsible for the safety and quality of their products.

Chapter 10: Final advice on the purchase and reception of dietary supplements of vitamins and minerals

Be informed: Study information about vitamins and minerals, their functions and needs of the body.
Be careful: Do not trust blindly advertising and unreasonable statements.
Be responsible: Take dietary supplements consciously and only if necessary.
Listen to your body: Pay attention to your sensations and reaction to dietary supplements.
Do not be afraid to seek help: Consult a doctor or nutritionist in case of questions or problems.

This detailed guide provides comprehensive information about vitamins and minerals as dietary supplements to help the reader make a conscious choice and accept them safely and efficiently. Remember that the information in this article is intended only for educational purposes and should not be considered as a replacement for consultation with a qualified medical specialist.

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