Vitamins, their benefits and harms. Alternative to synthetic vitamin pills - natural products

In autumn, especially in its second half, when its “golden” part has long passed, and even more so the so-called “Indian summer”, it is quite easy to get depressed. One way to combat this is to increase the intake of vitamins.

Undoubtedly, this the right way overcoming the autumn blues, making it easier to perceive the dirt and slush on the streets and the cold, piercing wind. Especially for those whose body does not reach the required intake of vitamins or has ceased to receive them in the proper amount, compared with summer period when there was an abundance of natural sources of fortification.

about benefits and possible harm vitamins

What the consumer knows about vitamins

In the same time the benefits and harms of vitamins are not far apart if you take them in too large quantities. Since the use of vitamins for the future (“in reserve”) is impossible, everything that you swallow in excess of the norm will be gradually excreted from the body. And an overdose will have a very negative impact on health. Let's talk about this in more detail.

Now it is not uncommon for people who are interested in healthy lifestyle who, for example, have started training in a fitness center, where, in combination with massage and swimming, they are recommended to take half a bottle (!) Of vitamins at a time. At the same time, inexperienced athletes are interested in what time is better for taking vitamins - morning or evening. Failure to understand that vitamins can be not only beneficial, but also harmful, gives confidence that they can be fearlessly swallowed in kilograms.

Vitamin preparations and mineral supplements are known to regulate bio chemical reactions in the body, responsible for metabolism and energy. And if thirty years ago vitamins were prescribed to children, or to those who were ill or recovering of all ages, who had undergone any operations, as well as to pensioners or pregnant women, now they are recommended to be taken by absolutely everyone.

Suppose you bought a bunch of parsley, dill, or celery for the sake of vitaminization. really rich in folic acid, but you will not find vitamin "B" there. To get a daily portion of this group of vitamins - 1.5 mg - you need to eat a loaf of black bread and a large bowl of sourdough A few peas of vitamin "C" can be compensated by three liters of juice, but you can hardly drink so much every day. Thus, vitamin preparations relieve us of the need to eat great amount products. But, nevertheless, this is not a reason to use vitamins without any measure.

The benefits and harms of vitamins: what is dangerous overdose

As you know, Finnish scientists back in the 1990s conducted studies that proved not only the a priori benefits of taking vitamins, but also their possible harm. During this experiment, the subjects, people who smoke a lot and often, took large doses of beta-carotene, which is usually used to prevent cancer.

It turned out that, contrary to expectations, the use of these vitamins led to an increase in the risk of developing cancer! The fact is that when the level of vitamin C in the body is below normal (and this often happens in people who smoke), beta-carotene in high doses from an antioxidant that protects the membranes of human cells from excessive oxidation reactions turns into a pro-oxidant that is dangerous for health.

When we consume vitamins in large quantities, we rarely think about such things as, for example, the compatibility of certain vitamins and minerals. The vast majority of us do not know that too much zinc can lead to a decrease in the amount of copper in the body. And copper is the production of enzymes and the formation of red blood cells. An overdose of calcium reduces the absorption of iron, and a bust of vitamin E deactivates vitamin K, which is responsible for blood clotting.

According to one of the classifications, vitamins are divided into fat-soluble and water-soluble.

Fat soluble:

retinol (vitamin A)
calciferol (vitamin D)
tocopherol (vitamin "E")
phylloquinone (vitamin K)

Water soluble:

thiamine (vitamin "B1")
riboflavin (vitamin B2)
pantothenic acid (vitamin B5)
nicotinic acid (vitamin "B3" (PP))
pyridoxine (vitamin "B6")
folic acid (vitamin "B9")
cobalamin (vitamin B12)
ascorbic acid (vitamin "C")
biotin (vitamin "H" or "B7")

Hypervitaminosis is usually caused by overuse fat-soluble vitamins - "A" and "D", which in this case accumulate in the liver. An overdose of vitamin A can cause nausea and even vomiting. Abuse of vitamin "D" is fraught with general weakness, diarrhea and vomiting, as well as an increase in the amount of calcium in the blood, which in turn increases the risks of the cardiovascular system and the likelihood.

How to drink vitamins and mineral supplements

For reference, a microgram is one millionth of a gram or a thousandth of a milligram. 1 kg = 1000 g, 1 g = 1000 mg, 1 mg = 1000 mcg.

Vitamins, supplements	Recommended daily allowance	upper limit of the daily allowance	Beneficial features	Harm from an overdose
Vitamin A"	800 mcg	2300 mcg, 800 mcg - pregnant	Improves respiratory and immune systems. Improves	At daily consumption more than 7500 mcg may appear dry skin, headache, fatigue, bone pain, loss of appetite.
Beta-carotene (provitamin "A")	not installed	20 mg	An antioxidant that destroys free radicals harmful to cells. Helps the immune system	20 – 30 mg per day can cause yellowing of the skin, increase the risk of lung cancer in heavy smokers
Vitamin C"	60 mg	2000 mg	Helps heal wounds, increase resistance to infection	Overdose causes diarrhea, exacerbates urolithiasis, reduces the effect of some anti-cancer drugs
Vitamin D"	5 mcg	10 mcg	Vital for healthy bones and teeth. Helps the absorption of calcium. Reduces the risk of breast cancer and osteoporosis	More than 40 mcg per day can lead to loss of appetite, headache, nausea
Vitamin "E"	10 mg	800 mg	An important antioxidant that improves the functioning of the cardiovascular and nervous systems	Excessive doses thin the blood, prevent the absorption of vitamin "K"
Vitamin "B 6"	2 mg	50 mg	Helps to deal with premenstrual syndrome. Supports the nervous system	Daily intake of 50 mg of the vitamin for several months can result in anemia and loss of sensation
Vitamin "B 12"	1 mcg	500 mcg	Necessary for DNA synthesis and "building" red blood cells	No toxic effect found
Folic acid	200 mcg 400 mcg - pregnant	400 mcg	Dramatically reduces the risk of birth defects in newborns	Daily intake of more than 1000 mcg can lead to neurological disorders
Calcium	800 mg	1500 mg	It is vital for the normal condition of bones and teeth, the functioning of the nervous system, muscles. Prevents osteoporosis	Overdose impairs the functioning of the kidneys, intestines
Iron	14 mg	15 mg	Supplies the body with oxygen. Fights anemia	An overdose is fraught with a disease of the alimentary tract. May be especially dangerous for children
Magnesium	300 mg	350 mg	Normalizes the functioning of the nervous system, promotes the absorption of calcium	Large doses are unacceptable for patients with renal insufficiency
Selenium	Not installed	200 mcg	Mineral antioxidant, strengthens the immune and cardiovascular systems	Excess selenium leads to brittle nails, impairs brain function
Zinc	15 mg	15 mg	Improves the functioning of the immune system, good for the skin	Overdose causes irritation gastrointestinal tract, disrupts the balance of iron and copper

IN Lately there have been many studies proving that vitamins are powerful prophylactic. It is not surprising that in the fall, on the eve we greedily eat the miraculous vitamin C, waving our hand at the recommended dosage. But do not flatter yourself, water-soluble vitamins, which include "C", are impossible to accumulate "in reserve". Anything that you swallow in excess of the norm is excreted from the body.

Vitamins in moderation

Vitamin abuse is not a fictional problem. This is evidenced at least by the fact that the issues of production and sale of vitamin supplements were once in the focus of attention of the relevant EU commission. The benefits and harms of vitamins are so actual topic that some countries require that vitamin and mineral preparations containing multiple recommended daily doses be licensed as a conventional medicine.

While there are disputes about this, conscientious manufacturers stick special reminders on bottles of multivitamins about how much to drink. And a lot of money is being invested in this research. Here it is really worth noting that according to some sources that refer to the Institute of Nutrition of the Russian Academy of Medical Sciences, the majority of the population of our country still experiences not an overabundance, but a deficiency of vitamins. It is largely due to improper eating habits and neglect of one's health.

Nutritionists believe that several servings of vegetables (for example) and fruits a day are the key to good health, but they do not exclude the use of artificial vitamins. Diversify your diet with vitamin and mineral supplements. There is no dilemma here, since “live” vitamins are perfectly combined with “artificial” ones. The main thing is not to fall into vitamin addiction.

And don't forget that there are many more various ways get rid of the blues bad mood or autumn depression. See below for a few recipes.

The use of vitamins is the only way to be healthy

Watch the video in which the MD during the dialogue about the lack of vitamins ( hypo vitamin deficiency) speaks specifically about the danger of their overdose ( hyper vitamin deficiency):

Vitamins are the most important biologically active substances, without which biochemical reactions inside cells are impossible.

The lack of vitamins in the body leads to serious disorders, the development of diseases and premature death. Every student knows these statements.

And on this ground pharmaceutical companies produce synthetic vitamins, the benefits and harms of which are in question, despite an extensive information campaign in the media.

Historical facts

The era of synthetic vitamins dates back to the 20th century. The Polish scientist Casimir Funk in 1912 introduced the concept of vitamins into science and substantiated their effect on the human body.

His work was innovative, so he was severely criticized by his colleagues. Science recognizes only facts that have been confirmed, and in 1936 K. Funk for the first time in history deciphered chemical structure vitamin B 1 and created a method for its synthesis.

At first, synthetic compounds of this kind were recommended only to persons with a pronounced deficiency. useful substances in the diet (cosmonauts, submariners, etc.). Scientific works American chemist Linus Carl Pauling changed the views of the society of that time, which was reflected in our generation. In particular, the scientist presented to the world the article "Evolution and the need for ascorbic acid" (1970).

In the work of L.K. Pauling substantiated the vital need for vitamin C, its effect on the immune system and the body's resistance in the fight against cancer. However, the scientist did not provide any evidence of his point of view, but only cited theoretical postulates.

Of course, this is not enough for the scientific world. But quite enough ordinary people far from chemical formulas and deep understanding physiological processes. In this case, the authority of the scientist took over, which pharmaceutical companies did not fail to take advantage of.

On this wave, information began to spread in the media. For about 20 years, people have been acquiring synthetic compounds without even thinking about their harmfulness. In addition, all future specialists in medical field also in educational institution stuffed with knowledge, as if artificial vitamins are an equivalent replacement for natural ones.

This popularization process has received a response both in the food and cosmetic fields. People are literally snapping up products that contain the cherished inscriptions on the labels: “Vitamin E strengthens hair!” or “Vitamin C boosts immunity!”.

In addition, pharmacies do not require any prescription for the release of such drugs, and sometimes they are recommended to drink in double doses to quickly overcome beriberi. Pharmaceutical companies profit from this, first of all. And the multi-billion dollar business, in fact, does not care about evidence base benefits of synthetic compounds. They simply need to disseminate information in the media.

What is the danger of synthetic vitamins?

It's no secret that good nutrition is the basis of health. In the era of fast food and lack of time for a normal meal, synthetic compounds have gained popularity. And although they have a similar structure to natural ones, they are not their real replacement.

Everyone knows the statement that vitamins increase mental abilities. For some, such a statement of the question is so natural that there is no doubt. However, some people still have common sense.

For example, in 1992, a trial took place in the UK in which pharmaceutical companies defended the influence multivitamin complexes on the intelligence of children. And they lost! Couldn't bring hard evidence that would satisfy the court.

In addition, in 1988-91, scientists set out to purposefully search for confirmation of the effect of synthetic vitamins on the intelligence of children. And no connection was found. Of course, biologically active substances are needed for all processes inside the body, but they do not directly affect mental abilities. An indirect effect in the form of increased transmission of nerve impulses is not excluded, but this is only an assumption - there is no evidence.

The human body needs vitamins around the clock. by the most necessary doctors these are called: A, B, C, E and D. There are other compounds that are less common in nature, but the lack of these substances provokes various diseases.

Can they be replaced with synthetic complexes? Consider the issue with different parties to clarify the situation.

Vitamin A

Natural vitamin A (or carotene) consists of several subunits - 2 large (alpha and beta) and 4 small. Pharmacists produce only beta-carotene without synthesizing all other fractions. And yet such complex structure and determines the value of this biologically active substance.

The United States is the leading producer of beta-carotene. It was American scientists who replaced the concept of vitamin A with beta-carotene and called it food supplement E160a. Vitamin A, in fact, is a complex of retinols that coexist together and perform their function. But not only beta-carotene, produced by pharmaceutical companies.

Everyone knows that this compound is necessary for the organs of vision, since it is part of the functional structures of the retina (rods and cones). It is naturally found in carrots, apricots, and other orange fruits. What do the researchers say about the synthetic substitute? There are two scientific facts:

The risk of developing bowel cancer increases by 30% with regular use of a synthetic analogue.
A smoker taking 20 mg of a substance per day increases the incidence of heart disease by 13%.

An excess of even natural vitamin A is negatively tolerated by the body. In particular, a person has a headache and dizziness, skin rashes and nausea. Convulsions and visual impairment (although reversible) are not excluded.

Vitamin E

Vitamin E also consists of several subunits - 4 tocopherols and 4 tocotrienols. Pharmacists, on the other hand, produce only a partial substitute that does not correspond to the natural one. And here's what the research says:

In 1994, an 18% increase in the risk of developing lung cancer in smokers was found in Finland with regular intake of this compound.
In Israel, it was found that the C + E complex increases the chance of earning atherosclerosis by 30%.
In the US, they found a link between taking A + E and the development of bowel cancer. Among 170 thousand subjects, the frequency of the disease increased by 30% in those who used this complex.

In European countries, the health and medical care of the population is treated very carefully. For example, the government has banned any advertisement for vitamins that contains the words "heals", "helps get rid of", etc. And if in the UK they simply do not recommend the use of vitamins A and E, then in France vitamin A is not commercially available.

Vitamin C

It is widely reported that vitamin C is ascorbic acid. But it is not so. The composition of vitamin C includes flavonoids, rutin, ascorbinogen and many other compounds, which together form a functionally active unit. Taking synthetic ascorbic acid separately from additional components shows the following results:

A daily dose of 500 mg increases the likelihood of atherosclerosis by 2.5 times.
The A+E+C complex increases the risk of premature death by 16%.

In addition, an excess of even natural vitamin C, found in citrus fruits, rose hips and other plants, provokes insomnia, upset stools, and anxiety for no particular reason.

Vitamin D

Vitamin D is synthesized in the human body by sunlight ultraviolet spectrum. It is essential for calcium absorption, bone and muscle growth. At one time, dietary supplements with this compound were popular. And mothers used it on their children in order to strengthen the young skeleton. It turned out very sadly - children with a diagnosis of "ossification of the skull" began to get into the hospital.

The fact is that the baby's brain grows along with the whole body. And when the development of the skull stops due to an excess of vitamin D, then the brain simply has nowhere to go. This led to an outbreak of infant mortality. Of course, mothers wanted to do the best, but the fact remains - hypervitaminosis is life-threatening.

B vitamins

This group of vitamins is the most allergenic. The body reacts to an excess of such substances skin rash and itching, and sometimes it even happens anaphylactic shock. Most B vitamins are synthesized in the human intestine by bacteria, therefore, as a rule, deficiency does not occur, with the exception of various gastrointestinal diseases that provoke dysbacteriosis.

Research Demonstrates Effect of Vitamin B 12 on Transmission Rate nerve impulse, so it indirectly affects everything mental processes(memory, concentration, etc.). A natural vitamin consists of a complex of compounds containing cobalt: cyano-, methyl-, hydroxy-, deoxycobalamin.

The synthetic analogue contains only cyanocobalamin, and it turns out in a very interesting way. A special gene is inserted into the genome of the bacterium, which enables it to synthesize vitamin B 12 . It's over Genetic Engineering is the science of the future.

But it doesn't hurt to let people know about the GMO nature of these dietary supplements. In addition, the production process needs to be applied toxic substances. The laboratory always cleans up the final product, but is there a complete guarantee of harmlessness?

The feasibility of using synthetic vitamins

After the described negative sides there may be an opinion about the extreme danger of synthetic vitamins. This is not entirely true. Finally, on pharmaceutical market there are drugs, the uncontrolled intake of which can lead to death. And it is very famous and available drugs- for example, Analgin and Aspirin.

The same situation is with vitamins. If you apply them wisely and as needed, then they will definitely benefit. But how to determine the degree of risk? Very simple. Every person knows what he eats. And with a balanced diet, there is no need for additional biologically active additives, but in the absence of vegetables, fruits and berries in the diet - eat.

In addition, many diseases disrupt the normal absorption of nutrients and excipients, so in this case, the help of the pharmaceutical industry will also be required.

If we evaluate the situation as a whole, then synthetic vitamins will benefit from:

diseases of the gastrointestinal tract;
acute infection (bacterial or viral);
taking sorbents (disturb normal absorption in the intestine);
rehabilitation period after operation;
difficult working conditions;
absence necessary products nutrition.

Alternative to synthetic vitamin pills - natural products

We bring to your attention tables of natural foods that contain maximum amount vitamins (A, C, E, D, B1, B6, B12, B9).

Comparing the daily norm (approximate) necessary for you with the quantitative content of vitamins in these products, you can see that a complete and varied diet, the inclusion in your diet of fresh vegetables, fruits, herbs, nuts, meat, fish, cereals, vegetable oil - the human body will not need additional intake of synthetic substances and tablets that vaguely resemble vitamins.

The health benefits of vitamins lie in their ability to prevent and treat a variety of conditions, including heart problems, high cholesterol, eye conditions, skin conditions, and many more. I will say more that the body, in principle, will not be able to function properly if there is not enough vitamin. Vitamins also improve the functioning of many organs of the body and stabilize them.

Vitamins can be consumed in various forms. The most common way to get them is through the foods we eat. Therefore, it is important what kind of cuisine you prefer and what your usual diet is. It is possible that your usual diet does not provide your body with enough vitamins and minerals. For such cases, nutritional supplements have been invented that give the right vitamins without changing the habitual diet. There are also multivitamins, which are considered one of the the best options improving the balance of vitamins and trace elements in the body, especially if you have a job or lifestyle that often allows you to skip meals at your usual time. Also, if you often eat the same food, or any other deviations from normal mode nutrition.

Each type of vitamin in its own way positively affects the functioning and life of the human body.

Vitamin A (retinol) is useful in the treatment of eye diseases, skin diseases, various infections, and also accelerates the healing process of wounds. Consuming this vitamin is also helpful in preventing cataracts and improving the health of your hair.

Vitamin B1 (thiamine) able to prevent beriberi, heart disease, and indigestion, while increasing the body's metabolism, improving blood circulation and brain development. Vitamins B1 are positively combined with vitamins B2 and B3, and this is very convenient especially for elderly patients who need additional nutrition.

Vitamin B2 (or riboflavin) also helps in the treatment of cataracts, skin diseases and anemia, as well as in increasing the metabolic activity of the body and strengthens the immune system and the nervous system.

Vitamin B3 (niacin) can reduce weakness, indigestion, help in the treatment of skin diseases, migraines, heart weakness, high blood pressure, high blood cholesterol, diabetes and diarrhea.

Vitamin B5 (pantothenic acid) It is able to relieve stress, resists arthritis, various infections, skin diseases, graying of hair and high blood cholesterol levels.

Vitamin B6 (pyridoxamine) useful in treatment diabetes, seizures, excessive menstrual bleeding, stress, insomnia, morning sickness and motion sickness. It also helps to lower the level of homocysteine in the body.

Vitamin B7 (biotin) able to treat skin diseases, improves metabolism in the body, improves hair health.

Vitamin B9 (folic acid) is a very powerful helper in the fight against anemia, indigestion, skin diseases, gout and an increase in red blood cells. Provides protection from coronary disease hearts.

Vitamin B12 (cyanocobalamin) reduces the symptoms and side effects of anemia, liver disease, kidney disease, mouth ulcers. When combined with adequate amounts of B6 and folic acid, B12 may provide protection against a variety of heart conditions, including strokes.

Vitamin C (ascorbic acid) able to fight various diseases: colds, infections, diabetes, stress, high level cholesterol, heart disease, cancer, high blood pressure, kidney disease, internal bleeding, corneal ulcers, inflammation, poisoning, and a host of other diseases. It is one of the most powerful and essential antioxidants we have in our bodies.

Vitamin D treats rickets, arthritis, caries and diabetes. It is also beneficial for bone repair, immunity and blood pressure. It is also used to prevent osteoporosis and prevent various kinds cancer and multiple sclerosis in patients already suffering from osteoarthritis.

Vitamin E (tocopherol) often used as an anti-aging agent, it also protects against heart disease, infertility, brain disorders, menopause, painful menstrual cycles and eye diseases. Plus it improves blood circulation.

Vitamin K is very important vitamin to prevent internal bleeding, obstruction biliary tract, excessive menstruation and menstrual pain, also has the ability to improve blood clotting. In addition, it prevents atherosclerosis, improves the functioning of the nervous system and contributes to the disappearance of kidney stones.

So in conclusion, we can say that vitamins carry great benefit our body and it is thanks to them that we can avoid many diseases, infections and poisonings, so you need to try to add more of them to your diet. Because the best way to provide your body with vitamins is proper nutrition. And the fact that usually the most useful vitamins are the most delicious ones is even more pleasing and attracts to their frequent use. And most importantly, these sources of health and longevity are available to each of us, so we need to make full use of these gifts of nature.

Older people remember well how in kindergarten or at home they were given yellow vitamins - it was vitamin C. If you bite through the vitamin, then inside it was very sour. If someone was lucky, then vitamin C could be obtained in the form of large round tablets, wrapped in cellophane, like candy, and these tablets were not too sour, but very tasty ...

No less well remembered is the fish oil, which was not very pleasant in taste, which was poured from a bottle into a teaspoon, after which the child had to swallow this substance. "What does 'tasteless' mean? There are solid vitamins! - this is how mothers, grandmothers and kindergarten teachers explained this need. And many people remember how in childhood they didn’t want carrots and apples that adults constantly slipped, but they wanted soda or rectangular potato chips, but grandmothers stubbornly peeled carrots and washed fruits, motivating it all with the same word “vitamins”.

It wasn't too long before fish oil was sold in capsules instead of bottles, and even children now know that just vitamin C alone is not enough and they need completely different vitamins that can be chewed. In a word, in recent decades, the pharmaceutical industry has begun to produce not only individual vitamins, but also vitamin complexes. And for each age there are vitamins, as well as for people. different kind classes.

Of course, the value of vitamins that a person can get from daily diet, no one detracts, however modern realities often present their own conditions and requirements. And one of these time requirements is an additional intake of vitamins, often in tablet form. Vitamins in tablets: benefits and harms - this question occupies many people today, and the answer to this question is really very important for millions.

General information about vitamins

The conclusion about the enormous importance of vitamins can even be drawn from the name, since it is derived from the Latin word " vita' which means life. And this is by no means a metaphor, but a real reality - without vitamins, the life of a living organism is impossible, even if all other substances are in sufficient quantities.

Vitamins are quite simple in structure and very diverse in chemical nature, substances that are more correctly called low molecular weight organic compounds.

What unites completely different, in terms of chemical origin and chemical nature, substances into one group? And they are united in one group by the absolute and unconditional necessity of these substances as an integral component of the food of heterotrophic organisms, that is, organisms that cannot independently synthesize in any way (by photosynthesis or chemosynthesis) organic matter from inorganic. Such heterotrophic organisms include both humans and domestic animals, therefore, all of them not only need vitamins, but are vital: no vitamins - no life.

Vitamins are needed by the body in very small amounts, so they were classified as micronutrients.

Attention! Trace elements and essential amino acids, which are also necessary for the full functioning of the body, are not included in the list of vitamins.

Vitamins are part of the active centers of a very large number of enzymes, where they act as catalysts. Also, vitamins can act as hormones and prohormones (substances that precede hormones), so vitamins are very important and almost indispensable in a healthy metabolism.

Attention! Interesting feature vitamins - vitamins are not structural components body tissues and, since they do not have any calorie content, cannot be a source of energy.

And although the need for vitamins is measured not just in small, but in tiny amounts, however, the lack of vitamins immediately entails pathological consequences.

As for the sources from which the body receives essential vitamins, then it should be noted that the body is not able to synthesize all vitamins. That is why vitamins must be supplied to the body from the outside: either in the form of food that contains necessary substances, or in the form of vitamins themselves (in tablet form, in the form of injections, in the form of vitamin-mineral complexes).

The body synthesizes only a few vitamins on its own.

First of all, it is vitamin D, which, as you know, is able to be synthesized exclusively under the influence of sunlight (more precisely, ultraviolet rays).

Vitamin A is also able to be synthesized in the body, but for this it is necessary that the precursors of this vitamin enter the body.

The body can also synthesize niacin, which is also known as vitamin B 3 , or PP, but for this synthesis the body needs the precursor amino acid tryptophan.

Usually, bacterial microflora large intestine synthesizes enough vitamin K and all the same vitamin B 3.

The rest of the vitamins the body itself does not synthesize, so they must be supplied in sufficient quantities from the outside. If vitamins or one vitamin are not supplied to the body at all, a condition known as beriberi develops. If the vitamin enters the body in not enough, That we are talking about hypovitaminosis. But the opposite situation, that is, an excess amount of a vitamin, is called hypervitaminosis.

In total, according to 2012 data, only 13 individual substances or groups of substances are considered vitamins - not so many.

Only four vitamins belong to the group of fat-soluble vitamins - these are vitamins A, D, E, K. As the name implies, these vitamins can dissolve in fats. Due to this property, fat-soluble vitamins can accumulate, using the liver and adipose tissue as a depot (storage space) in the body.

All other vitamins, that is, vitamin C and B vitamins, are water-soluble and cannot accumulate in the body, because their excess is very quickly excreted from the body along with the liquid.

In addition, there is a group of vitamin-like substances, which are also extremely important for the functioning of the body. Vitamin-like substances include choline, inositol, orotic acid, pangamic acid; Paraaminobenzoic acid(PABA); L-carnitine; Tioctic acid, lipoic acid; vitamin P ( C-complex); vitamin U (S-methylmethionine, methylmethionine-sulfonium, anti-ulcer factor).

The international pharmaceutical community is considering these substances from the point of view of the possibility of calling them vitamins in the full sense of the word and is conducting additional research work.

The benefits of vitamins in tablets

So, today, vitamins in tablet form have become quite familiar. But why did vitamins in tablets become a necessity, although not so long ago they simply did not exist? And how did humanity live without vitamin pills? Maybe it's easier and more correct to use natural products?

In fact, today's foods are very different from the foods that mankind ate just a few decades ago, not to mention centuries. And even then, in some areas, massive vitamin deficiencies and hypovitaminosis occurred, which negatively affected health and led to very grave consequences. But even if we leave the vitamin supply of residents of certain areas out of the discussion, and consider the issue as a whole, then this is what happens.

The need for tableted vitamins is due to the fact that in today's products there are many times less vitamins, but unhealthy and even frankly harmful substances- many times more. Is it possible?

First of all, in order to increase the yield, in order to get rid of pests, in order to keep the resulting crop as long as possible, are used chemical substances, which, even if they do not cause direct harm to the body, they still reduce the amount of nutrients to a minimum.

Yes, today apples can be stored almost in their original form until the next harvest. But are vitamins stored in these?

It is known that vitamins leave any food at an incredible speed, and after a few hours the amount of vitamins in plucked vegetables and fruits can be only half of the original amount. And if vegetables and fruits are stored for several months? Yes, excellent conditions are created for storage, temperature, humidity, pressure, light and other parameters are regulated, but even in the most beautiful and fresh-looking and tempting fruits and vegetables, there are fewer and fewer vitamins every day.

Remember, our ancestors kept only root crops, dry beans and dried apples in winter. Apples were soaked, cucumbers and tomatoes were salted. Moreover, conservation with the help of salt and fragrant herbs still retained a certain amount of useful substances, and this amount, which at the time of harvest was higher than now, remained acceptable.

Interesting! Fresh white cabbage is less useful than sauerkraut. The fact is that lactic acid bacteria take part in the fermentation process, which synthesize new substances, therefore sauerkraut is enriched not only with lactic acid bacteria, but also with B vitamins, including B 1, B 2, B 3, B 6 and B 9, as well as vitamin C. Only 300 grams of sauerkraut fully provide the daily requirement for vitamin C.

As for the vitamins contained in meat and fish, then the comparison is generally sad.

Even in fish that are caught far in the ocean, far from megacities and any industries, they find many chemical elements which can even be life-threatening. What to say about river fish who lives next to industrial waste?

As for meat, the quality of this meat depends on how well and properly the animal eats, as well as on environmental cleanliness growing region. As they say, no comment...

And about milk, I want to ask which cow gives milk with a fat content of 2.5%? There are no such cows! And milk, which goes through multi-stage processing, is artificially enriched with some vitamins and minerals, but this has nothing to do with a natural product.

It turns out that it is simply unrealistic to get a sufficient amount of vitamins necessary for the body from modern products. But even without vitamins, life is impossible. Therefore, tableted vitamin preparations become a reasonable alternative to natural vitamins.

If there are doubts and hesitations, then here are a few more arguments in favor of vitamins in the form of tablets.

Vitamin A - without it, the growth of the human body is impossible, which is especially important for children, and normal vision is also impossible without it.

Vitamin D - ensures the health of all bone tissues, resists rickets, takes part in calcium metabolism.

Vitamin E - among other functions, is important for the timely maturation of germ cells and for uninterrupted and correct operation reproductive system.

Vitamin C - provides the formation of collagen fibers and connective tissues, is important for maintaining the health of blood vessels, bones, tendons of teeth and skin. Has an effect on metabolism. Counteracts poisons and toxins.

And so it is possible to tell about each vitamin. However, even from a short review it is clear that the body cannot do without these substances, therefore it is very important that vitamins enter the body in sufficient quantities for full-fledged life.

It is known that the deficiency of any of the vitamins leads to disruption of metabolic processes, which entails many pathologies, including serious ones. Without the vitamins necessary for the body, some enzymes stop working, since it is the vitamins that become the catalysts for the start of their work.

Attention! When choosing a vitamin-mineral complex, you need to seek advice from your doctor, who is familiar with the state of the body of a particular person. Only a doctor will be able to recommend the most suitable vitamin-mineral complex in each case.

If someone still has doubts, then here is another argument. Because in modern products the content of vitamins is significantly reduced, then in most cases it is simply unrealistic to eat so many foods to satisfy the body's daily need for vitamins and trace elements. And vitamin pills contain required dose every vitamin and mineral. So it remains just to choose the right complex for yourself.

However, scientists who have conducted repeated studies of the effects of vitamins of various origins on the body have come to the conclusion that it is completely unacceptable to be limited only to tableted vitamin-mineral complexes. The fact is that vitamins synthesized chemically are, as a rule, only one of the forms of this vitamin, which in nature can be several dozen or several hundred.

Therefore, pharmacological complexes, although they can be very useful and even necessary in certain situations, cannot be considered a panacea for a lack or lack of vitamins in the body. According to scientists, the most correct thing is to combine the intake of vitamin and mineral complexes with a full and varied diet. Moreover, any of the complexes is not taken constantly, but for a certain period of time.

Thus, it is better to supplement any of the vitamin-mineral complexes with a complete and proper diet.

For example, if you need to provide the body with an additional amount of vitamin C, then rose hips, walnuts, black currants, citrus fruits, herbs, leeks, bell pepper, sorrel and other products.

And in order to enrich the body with vitamin E from natural products, you should eat unrefined vegetable oils (especially olive oil), legumes, cereals, nuts, and leafy vegetables.

If the menu includes milk and cheese, and fish, as well as liver and vegetables of bright colors, then the body will receive carotenes, that is, vitamin A provitamins.

In a word, a healthy and complete menu, which is supported by the periodic intake of vitamin and mineral complexes, is quite capable of providing the body with all the substances necessary for full-fledged activity.

Attention! As a result of serious research work, which have been repeatedly repeated, it is convincingly proven that people who abuse alcohol and smokers need vitamins more than people who lead a healthy lifestyle. Vitamin deficiency in drinkers and smokers is up to 40% compared to people who do not use alcohol and tobacco products.

Harm of vitamins in tablets

As a rule, most people, before starting to take any pills, even when it comes to vitamin-mineral complexes or individual vitamins, wonder if this will harm their health. The question is quite understandable and logical. Moreover, let us recall Paracelsus, who argued that different amounts of the same substance can both heal and kill. How does this compare with vitamins, which even have the word "life" in their name?

First of all, it must be remembered that uncontrolled and excessive intake of any, even the most useful substances, including vitamins, is quite capable of causing serious harm to health. The fact is that an excess of vitamins in the body can cause a condition called hypervitaminosis and can lead to negative consequences.

Unfortunately, some people think that taking an extra capsule or pill will do no harm, but only benefit, although this is a very serious misconception.

It should be emphasized that when using vitamins as part of natural food products, an overdose is practically impossible or minimized.

It is very important to store vitamin and mineral complexes out of the reach of children. The fact is that vitamins most often have a sweet taste and nice smell, so children may well mistake them for some kind of treat and eat more. Not only are vitamin complexes for adults very different from those for children, but the dose received can turn out to be not just large, but threateningly gigantic.

In addition, if the vitamin-mineral complex is intended for an elderly person with memory problems, or for a person with visual impairments, then it is best to store the packaging away as well - there is a potential danger of taking too many vitamins, which does not always go unpunished.

It is very important that vitamin-mineral complexes are not expired, because if stored for too long, chemicals can enter into unintended chemical reactions, so the effect of expired vitamins on the body is completely unpredictable. When buying, be sure to check the date of issue and expiration date indicated on the package.

It is also very important to keep purchased pharmacy vitamins in suitable conditions, which are indicated in the instructions. As a rule, indicators of air humidity, temperature and light conditions, as well as storage away from any other substances of chemical origin, including household chemicals and from cosmetics.

Since vitamin and mineral complexes are produced for different categories population and to fight different problems, it is very important to carefully consider the choice of such a complex. It is best, of course, to consult with your doctor, but you should not neglect the opinion of a qualified and experienced pharmacist.

Recently, both scientists and clinicians have been saying that the best option to get all the necessary vitamins is a complete and varied diet, including all necessary for the body elements. And the use of pharmacological complexes is best left for the case when the body needs increased amount vitamins and minerals, which is possible with some kind of disease, injury, stressful condition or for some other reason.

Without detracting from the merits of vitamin complexes pharmacological origin, the latest recommendations of experts nevertheless come to the conclusion that it is better to use artificial vitamins only if necessary, and you should constantly provide your body with vitamins and minerals with the help of proper nutrition.

It should also be said that in recent years, the results of studies have been published that do not confirm the importance and necessity of pharmacological vitamin-mineral complexes.

For example, in a study conducted in the United States, patients took prescribed drugs for six years. therapeutic doses vitamin C - it was daily intake 120 mg of ascorbic acid. However, participants in this study did not experience a reduction in cardiovascular disease or death compared to people who did not take additional vitamin supplements.

Has not been identified positive effect and from additional intake of vitamin E, although study participants took vitamin preparations for a long time - up to six years.

And according to the results of studies conducted by the Independent British Food Standards Agency (FSA), it turned out that a long daily intake vitamin and mineral complexes can cause a deterioration in health. Of course, the results of this study could not please the manufacturers of such complexes, who made claims to the researchers. However, the results still exist, and they are confirmed.

Attention! According to medical statistics, about 40% of women in the UK take vitamin/mineral supplements every day different ages and social status and about 30% of men.

The best vitamins in tablets - which ones to choose?

How to choose the right vitamins in tablet form, so as not to make a mistake and not cause any harm to your health?

First of all, it should be remembered that the so-called monovitamins, that is, preparations that include only one vitamin (in extreme cases, a vitamin and a mineral), are prescribed by a doctor to treat some kind of health problem, but multivitamin complexes are designed to prevent conditions associated with a lack of vitamins and minerals in the body.

Attention! A vitamin-mineral prophylactic complex should be recommended by a doctor or pharmacist, since there are quite a lot of such complexes, and each complex has its own purpose.

A doctor who knows well the state of health of his patient will be able to determine which micro and macro elements, as well as vitamins, the body lacks in a specific period of time, so he will help you choose the optimal vitamin prophylactic complex.

Absolutely independent choice may not be entirely successful, since such vitamin complexes are intended for people of different ages, for people of different sexes, for people receiving different physical and mental stress. There are complexes for women who are expecting a child, complexes for athletes, complexes that help strengthen the immune system, complexes for the health of hair and nails, complexes for maintaining and preserving youthful skin, as well as complexes that have a positive effect on the state of the cardiovascular system, endocrine system, nervous system...

That is, modern vitamin-mineral complexes should not be taken thoughtlessly and at random, focusing only on a long list of vitamins and minerals that make up the composition. After all, it is important to understand not only how these substances affect the body, but also how they interact with each other. For example, it is known that calcium is better absorbed with vitamin D 3 , and magnesium - with vitamin B 6 . And there are quite a few such mutually enriching pairs of vitamins or vitamins and minerals, but it is especially important to take into account that some substances that seem necessary to the body are categorically not friends with each other, so you cannot take them together.

Most manufacturers of multivitamin complexes indicate on the package or on the package insert complete list all ingredients indicating the percentage of the daily allowance. It is believed that optimal indicator from fifty to one hundred percent. If the amount of each component is not indicated, then this should lead to the most serious reflections on the possibility of replacing this complex with another, but where the manufacturer accurately indicates all the information about the composition.

What are the proposals for modern market vitamin-mineral complexes can be considered especially attractive?

Recently, the Alfavit vitamin-mineral complex has been especially popular. Interestingly, the composition of the complex includes tablets having different composition and, consequently, different effects on the body.

Tablet No. 1 is a combination of vitamin B1 and iron, which have a positive effect on hematopoiesis, and therefore are very important for the prevention of an anemic condition.
Tablet number 2 is antioxidants, the value of which is to protect the body at the cellular level from negative influence free radicals, which each person easily receives when smoking, including passive smoking, in stressful situations, in diseases, as well as in aging, which is inevitable for everyone.
Tablet #3 is Vitamin D3, Calcium, Vitamin A, and Biotin.

Complex "Alfavit" increases the absorption of calcium, regulates calcium-phosphorus metabolism, strengthens the tissues of bones and teeth, is necessary for normal operation muscle tissues. Also, this complex is recommended for women in premenopause or during.

The complex also includes other vitamins and minerals, including B vitamins, which are very important for the nervous system, and antioxidants that heal the body at the cellular level.

Vitrum multivitamin complex enjoys considerable popularity , however, it is not intended for preventive measures, and for the treatment of imbalances of vitamins and minerals, including the treatment of certain hypovitaminosis. And although this complex is different in that all the elements in its composition are perfectly matched and balanced, it is most likely not worth taking it on your own.

In this case, it is necessary to consult the attending physician, since this complex is intended to be taken in recovery period after antibiotic therapy (especially if taken very potent drugs), after chemotherapy, after radiotherapy and after serious illnesses and body conditions. I do not think that someone will dare to supplement or correct on their own the most difficult treatment cancer, pneumonia or hepatitis. So there are no options - you need to consult a doctor and his unconditional approval.

Quite deservedly popular are the vitamin complexes "Multitabs", which contain anti-aging antioxidants that have a very positive effect on metabolism and have a very positive and supportive effect on the functioning of the nervous system, and can also effectively support the cardiovascular system.

In addition, when taking this complex, the immune system is strengthened and the condition of hair, skin and nails improves. This complex has a fairly wide range for women of different ages, but this is where you should not flatter yourself - vitamins must be chosen in accordance with passport age and not in accordance with the enthusiasm of others.

Also, this complex is recommended, if necessary, to stabilize the psychological and / or emotional condition, restore physical strength during serious physical exertion, as well as subject to different diets, which do not imply a balanced wholesome diet, like the Mediterranean diet.

Women of Balzac age should be interested in the Complivit multivitamin complex, which includes cobalt, and it is very important for high-quality metabolism, and for hematopoietic processes, and for the breakdown of carbohydrates, fats and proteins that the body receives from food, and for the synthesis of many amino acids in the body, and for effective counteraction problems in the gastrointestinal tract.

Experts believe that the balance of this multivitamin complex is one of the best.

You can also pay attention to the vitamin-mineral complex "Centrum", which differs in that it contains vanadium.

The undoubted advantages of this complex - it regulates the production of cholesterol, has anti-cancer properties, and also has a positive effect on tissue regeneration, since it has a stimulating effect on cell division.

Among the multivitamin complexes, which are perfectly balanced, Merz dragee is noted. The composition of this complex includes vitamin A, B vitamins, vitamin H, which is known as biotin, as well as the amino acid cysteine and yeast extract.

This complex helps to maintain the condition of the epithelium, positive impact on the blood supply, including the skin, helps restore skin elasticity and firmness. Also, "Merz" has a positive effect on metabolism and on the activity of the nervous system.

Attention! When buying any multivitamin complex, you should pay attention that vitamins B1 and PP are not combined in one complex; iron and manganese; nickel and zinc and/or manganese; copper and zinc and/or iron and/or manganese; zinc and iron or manganese.

Myths about vitamins: are pills absorbed better than fruits?

Since the vitamins were discovered, a lot has been written about them, they are being studied, various studies are being carried out, they are arguing ... And it is not at all surprising that many myths have arisen around vitamins - either from insufficient knowledge, or from an incorrect interpretation of facts, or simply because myth-making is characteristic of mankind throughout its history. What are the most common myths about vitamins and what is behind these myths?

Myth #1 Good nutrition can fully satisfy all the needs of the body for vitamins.

In fact. It is impossible to fully satisfy all the needs for vitamins only through good nutrition, because, firstly, a person simply cannot eat the required amount of food (it will not fit), and secondly, in modern products, the content of vitamins is often less than before, because many products are sold refined, frozen, sterilized and processed in other ways, which prolongs the shelf life, but at times reduces the amount of vitamins. But even the most balanced diet does not always provide a full vitamin balance.

Myth #2. Vitamins obtained in pharmaceutical industries are inferior in quality to natural vitamins.

In fact. Vitamins that are obtained at pharmaceutical enterprises using chemical synthesis do not differ from natural (natural) vitamins, because these are exactly the same molecules of a simple structure.

In addition, many natural vitamins break down very quickly (for example, vitamin C), and synthetic vitamins will certainly not break down until the end of their shelf life (provided proper storage). Synthetic vitamins use only those molecular variants that are best absorbed by the body.

Myth number 3. How more dose vitamin, the better organism deal with certain problems.

In fact. A lack of vitamins or minerals can indeed cause some kind of pathology, however, huge doses of vitamins and / or minerals do not have any effect. positive impact neither on the incidence nor on the treatment, so it is best not to experiment, but to follow the proven dosages.

Myth number 4. From colds, as well as from many other diseases, ascorbic acid (vitamin C) protects.

In fact. Studies confirm that taking a significant amount of vitamin C helps reduce the incidence of colds by only a few percent and reduce the duration of the disease only in people who live in the North and get very serious physical activity. For the rest, it doesn't matter.

Myth number 5. Vitamin deficiency is better than too much.

In fact. An excess of vitamins is an infrequent case, which, as a rule, is due to some external conditions(for example, in the water of some area there is an excess of certain minerals).

The composition of multivitamin complexes is balanced, so the body will receive the right dose of nutrients. In addition, only fat-soluble vitamins can accumulate in the body, and only if the dose exceeds that required for the body hundreds of times, and for a long time.

Myth number 6. Vitamins can cause an allergic reaction.

In fact. An allergy develops to some medicinal product. And if the molecule (or part of it) of this drug and the vitamin preparation are similar, then the body can give a similar reaction, but even then not in the case of taking a tableted vitamin, but when injected.

In addition, an allergic reaction may occur as a response to vitamin supplements, flavors, or used food coloring. In this case, it is necessary to choose a complex from another manufacturer that uses other excipients.

Myth number 7. The constant intake of tableted vitamin complexes can become addictive.

In fact. The body absorbs only the required amount of vitamins, and excess amounts are simply not absorbed.

If we are talking about fat-soluble vitamins, which can be deposited in fatty tissues and / or in the liver, then their overdose is possible only with a long-term excess of the norm by several hundred, or even thousands of times.

Myth number 8. Taking additional vitamin complexes does not affect well-being.

In fact. The lack of vitamins is very quickly manifested by dryness and lethargy of the skin, brittle nails, split ends of the hair and their dullness, dermatitis, blurred vision, neuroses, depressive states.

In addition, vitamin and mineral deficiencies are manifested by brittle bones and other symptoms, including cancer. prostate in men.

Myth number 9. Some vitamin complexes are better, and some are worse.

In fact. Vitamin complexes, as a rule, include almost all vitamins known to science (and 13 of them are known) and no less amount of minerals. However, when choosing a drug, you should pay attention to whom it is intended for: for children or for the elderly, for athletes or for pregnant women, for twenty or for those over forty, for smokers or for people mental labor. If you accept a complex that is intended for a different target group, then there will be no special sense.

Myth #10 - Newest! A message appeared in the world media that vitamin complexes can kill people who are too addicted to them.

In fact. Most vitamins and other tonics to keep the body working at the proper level are taken by those people who have reasons for concern: the elderly or people who suffer from chronic diseases.

Naturally, such people get sick more and die earlier and more often. Another thing is that additional intake of vitamins can at least slightly improve their quality of life. So this is just the case when they knock from a sore head to a healthy one ...

conclusions

Tableted vitamins - is it good or not, to buy or not to buy?

Of course, everyone makes their own decision. However, do not forget that the lack of vitamins is fraught with very serious consequences, and the growth of the world's population has led to the fact that food manufacturers are more concerned about the amount of food to feed the planet, rather than the vitamin content of each product.

Moreover, vitamin-mineral complexes are easy to buy at a pharmacy, after consulting with a doctor first, so as not to make a mistake with the choice.

Everyone knows that vitamins are necessary for the normal functioning of the human body. Their deficiency leads to a weakening of the immune system, the appearance of various diseases, metabolic disorders, excessive fullness, premature aging, which adversely affects people's health. medical specialists constantly studying the issue of the benefits and harms of vitamins, but have not yet come to a consensus. Do they need to be taken daily, or does the body have enough vitamins from food? For example, in the eighties of the last century, studies showed that the regular use of vitamin complexes significantly reduces the risk of cardiovascular disease, so the acquisition vitamin preparations has become a very popular phenomenon among our population.

Translated from Latin, the word vitamin means "minimum of life" ("vit" - life, "min" - minimum). As a rule, vitamins that enter our body along with the food we eat are considered the most useful, in contrast to synthetic, manufactured vitamins. pharmaceutical industry. Vitamins are divided into two classes: those that dissolve in water and those that dissolve in fat. Considering the benefits and harms of vitamins, it is imperative to know what are the main vitamins necessary for human life.

Found in dairy products, liver, egg yolk, vegetables and fruits vitamin A considered fat-soluble, restores membranes in the cells of the body, reduces the duration of respiratory diseases, promotes the growth of bones, hair, and the normal condition of teeth. But excess content vitamin A can lead to liver damage, headaches, swelling of the legs, exacerbation cholelithiasis, chronic inflammation pancreas. These negative phenomena apply to all fat-soluble vitamins that are not completely excreted from the body, accumulating in the liver. This is an important characteristic of the benefits and harms of vitamins.

In products such as vegetable oil, whole grains, greens, cabbage contains vitamin E, extremely necessary for man, which protects the lungs from pollution, is a natural antioxidant, reduces fatigue, lowers blood pressure, improves function coronary vessels. For all its benefits, vitamin E is not recommended for people with blood disorders.

Vitamin K exceptionally effectively promotes normal blood clotting, is considered an antihemorrhagic agent. Sources of Vitamin K: cauliflower, rosehip, spinach, . In a synthetic form, it is practically not produced, it is formed partially by the intestinal microflora. The last of the fat-soluble vitamin D, is also capable of being formed in the body on its own, despite its large presence in fish products, especially in cod liver. Vitamin D is actively involved in calcium metabolism, is formed in the skin with the help of ultraviolet rays. Although, with its overdose, irritability, loss of appetite, fatigue can be observed.

Speaking about the benefits and harms of vitamins, one cannot ignore water-soluble vitamins, which are much less harmful than fat-soluble ones, because most of them are excreted in the urine. well-known role vitamin C(ascorbic acid), which increases life expectancy, strengthens the immune system, prevents thrombosis. Especially a large number of Vitamin C is found in citrus fruits and berries.

Eight vitamins of group B contribute to the regulation of metabolism, have a beneficial effect on skin diseases, strengthen respiratory system, restore peripheral nerve endings, prevent aging. It should be noted that excessive consumption of water-soluble vitamins can lead to allergic reactions, increased heart activity, nervous excitement.

Any vitamins should be taken only on the recommendation of the attending physician, which is especially important to emphasize when discussing the benefits and harms of vitamins. The use of vitamins without a doctor's prescription can lead to intoxication of the body. The same vitamin complexes should not be taken by two or more different people. It is much better to provide the body with the necessary amount of vitamins by eating a balanced diet. Be healthy!