How to get from vitamins and supplements benefit, not harm

Advertise vitamins and some articles about them have convinced many that you can stay healthy, just taking vitamins. However, new research is not so optimistic. For example, one of the last, which summarized 78 tests and studies showed that antioxidant supplements do not reduce risk of death from disease, and in some cases, and pick it up. It's the same with calcium, which many of us dutifully delivered by the famous advertising "Calcium D3." Adoption calcium binds several years in some studies to an increased risk of heart attacks.

That is why the time is coming when you want to find objective information about vitamins, not marketing.

Vitamins are not a substitute for healthy habits

Wrong to think that vitamins - is what will save you from the consequences of smoking, drinking alcohol or overeating. B vitamins also do not eliminate the risks associated with environmental pollution, obesity, sedentary lifestyle.

Large doses of vitamins are useless and even harmful

The body of any person has certain requirements for each individual nutrient. But if we get more than we need, from food or supplements, it does not bring any additional benefit to the body. And even the other way around. For example, taking too much calcium, we increase the risk of kidney stones and heart attacks.


The main vitamins - in food

Supplements and vitamin complexes are not a replacement of nutrients that enter the body with food. Vitamins can not be fed. It supplements - the meaning of the very name. In addition, getting the vitamins from the food you provide yourself with a full range of essential vitamins. For example, consuming spinach as a source of iron, which will also get other vitamins and minerals, because spinach contains not only iron, and hundreds of utilities. A vitamin complex with iron, contains only the component. Maybe a couple more. A diverse diet is much more intense vitamin structure than vitamin tablets.




The need for daily intake of certain vitamins exaggerated

If you eat good and varied food, organic is better, it is most likely already get everything you need for your health. For example, in the U.S., this problem is solved in the following way. There are studies that suggest that 90% of Americans already receive the required amount of nutrients, such as vitamins A and D, folic acid. This is due to the fact that the U.S. Department of Nutrition and Drug Administration made it mandatory for the manufacturer to enrich their products with folic acid, calcium and vitamin D. These vitamins are found in cereals, bread, pasta, milk, orange juice - that is, foods that nourish every American every day. But this move was aimed at Americans, to ensure that women of child-bearing age appropriate level of folic acid to prevent defects in the unborn child.

Many of our manufacturers have also followed this practice. And now you can see on the food label on the content of vitamins, omega-3 fatty acids. If you buy just such products, the additional consumption of vitamins is not required, talking about this American studies.

But there are vitamins, which we do not have

Concerns about doctors not connected with all the vitamins. Vitamin C and E are now fairly at all. However, to completely ignore the vitamins do not, you only need to pay attention to some.

For example, iodine. Women from 20 to 39 years old need to have it in sufficient quantity, because it is needed for fetal brain development during pregnancy. Women over 40 need extra attention to vitamin D, which can help prevent osteoporosis, colds and flu. In these cases, the additives may play a positive role.

Vitamin tablets are also needed in those cases, if you do not get any specific foods. This is true for veganok, vegetarian, who is on a diet or allergic to some foods.



What vitamins are needed?

We found that vitamins need to be taken very carefully. Therefore, a brief instruction, as well as what vitamins to take, can not hurt.

• For women of childbearing age. Should take a multivitamin complex containing folic acid (400 micrograms) and iodine (150 micrograms). This is important because more than half of all pregnancies are unplanned, and with a steady level of folic acid and iodine, you allow the fetus to develop properly.

• For women on a low calorie diet. Worth to buy any multi-vitamin complex. If you consume less than 1,400 calories a day, you can drop the overall level of all the vitamins and minerals in the body.

• For veganok and vegetarian. Take vitamin B12 (2.4 mg), and zinc (8 mg). When restricted in meat, seafood and dairy products you may be lacking in these nutrients for the formation of red blood cells.

• For those who can not tolerate lactose and veganok. Need to take calcium (500 mg twice a day). Calcium is essential for bone health, and it is mainly found in dairy products. Supplement their calcium stores can be by eating broccoli. In this case, you can alternate between vitamin complex and vegetables such as broccoli. Be sure to take and vitamin D, because it helps the body absorb calcium. A vitamin is a vitamin D2 plant origin, it is information for veganok.

• For women with painful menstrual periods. You need to iron (18 mg). The body uses iron to make hemoglobin, a blood protein that may be lacking in the critical days. Up to 20% of women have iron deficiency anemia, it is quite a large percentage. Among the symptoms - painful periods, fatigue, shortness of breath, difficulty with concentration.

• For women who live in the northern areas. Required vitamin complex with vitamin D (1000 IU). Because of the lack of sun skin is not able to produce vitamin D from 4 to 6 months a year.

• For women who eat fish less than once a week. Take Omega-3 fatty acids. In the absence of fish in the diet you do not have enough omega-3, it is necessary for the health of the brain, and recent studies show that it is important to alleviate depression and pain in the muscles.