The body needs various vitamin and mineral complexes. What (and why) is it worth buying in the first place depending on your needs?
The morning of modern people often begins not with a cup of coffee, but with taking a vitamin and mineral complex. This is a good support for the body and a way to make up for deficiencies. Someone chooses vitamin complexes, and someone uses mono-additives. In pharmacies and online stores, you can find many nutraceuticals of various brands. In pursuit of health and well-being, people buy a lot of dietary supplements “just in case”, spending a fortune on it, because manufacturers charge a considerable price for quality.
Is there a vitamin minimum and which set of dietary supplements will be useful to the whole family at any time? What is worth buying now, while prices are kept at the same level? These and other questions about dietary supplements will be answered by expert nutritionist Nata Gonchar.
Dietary supplements are components of biologically active substances of natural or identical natural origin. They are taken with food or introduced into the composition of products for their enrichment. They are aimed at replenishing the lack of dietary fiber, vitamins, minerals and amino acids. Dietary supplements are not medicine, they and vitamin complexes should be used in conjunction with a full diet and a healthy lifestyle.
Dietary supplements are available in various forms:
Vitamins are important nutrients that your body needs for proper functioning and maintaining health. They help regulate vital functions.
There are two types of vitamins:
Fat-soluble — A, D, K, E: they dissolve in fats and can accumulate in the cells of the body. They should be taken during or after meals.
Water-soluble – groups B, C: dissolve in water, excess is excreted naturally from the body.
Pharmacy natural or synthesized vitamin analogues are prescribed for complex therapy or for the prevention of the development of various diseases associated with vitamin and mineral deficiencies.
Depending on the composition , vitamin preparations are divided into several types:
Monocomponent: contain one compound – ascorbic acid, vitamin E, K, D.
Multivitamin: includes several components of the same or different groups.
Complex: vitamins in them are supplemented with basic macro- or microelements.
Preparations of amino acids, Omega-3 and Omega-6 also belong to the vitamin category. These compounds are produced as independent means, and are part of various complexes.
Minerals are inorganic elements that are essential for body functions such as growth, bone health and water-salt balance. Minerals include calcium, magnesium, iron, zinc, chromium.
Beauty, health and good mood: what dietary supplements and vitamins are needed for a woman?
Vitamin support is necessary for a woman’s body. Three pillars of female beauty and markers of health – skin, hair, nails.
To maintain health, women should choose vitamin complexes and dietary supplements that have a beneficial effect on metabolism, improve the condition of the skin, help the cardiovascular, nervous and endocrine systems.
Give preference to complexes in which there are: A, groups B, C, D, E. As well as fatty acids, calcium, magnesium, zinc, iron, copper, iodine, phosphorus, potassium.
“Men’s” vitamins for health and strength
Men often experience stress, do more physical labor, spend a huge amount of energy and effort. Men’s vitamin therapy is aimed at overall strengthening of the body, increasing activity, endurance and maintaining male sexual health.
Vitamin complexes for men should include vitamins B, C, E, as well as zinc, selenium and L-carnitine, which are important for the production of testosterone and reproductive function.
Men should pay attention to:
(retinol). Promotes the synthesis of testosterone, maintenance of normal potency, production of seminal fluid.
(ascorbic acid). Participates in the synthesis of testosterone, improves blood circulation and the functioning of the sex glands. It is necessary for the work of the adrenal glands and for protection from stress.
. It is necessary for the potency and production of healthy spermatozoa.
(cyanocobalamin). Participates in hematopoiesis, affects the quality and quantity of seminal fluid.
. With a lack of a man, it increases the likelihood of developing insulin resistance, obesity, erectile dysfunction.
. With zinc deficiency, baldness, skin lesions, ulcerative dermatitis are observed.
. It stimulates intestinal peristalsis, promotes bile secretion and cholesterol excretion from the intestine. It has an antispasmodic and vasodilating effect.
Taking care of a child: choosing vitamins and nutraceuticals
It is important for the child’s body to receive vitamins and minerals from the diet for normal growth and development. Unfortunately, children do not always get the necessary vitamins and trace elements from food. So that this does not lead to negative consequences, you need to consult with a specialist and choose a complex of nutraceuticals, taking into account the age, lifestyle, diseases and deficiencies of the baby.
Vitamin and mineral complexes will help the body cope with loads during the period of rapid growth (in 8-9 years), during puberty. Also during these periods, calcium and iron, iodine, zinc and selenium are needed.
During periods of increased mental stress, it is important to have sufficient intake of iodine, copper, magnesium and vitamin B6, as well as calcium, phosphorus, potassium and selenium, lecithin and omega-3.
With increased visual loads during study, complexes containing vitamin A, zinc, and copper are necessary.
According to statistics, vitamin D hypovitaminosis occurs in almost 80% of the Russian population. Children are no exception. The best option for filling the need for vitamin D is an oil solution of cholecalciferol.
If a child is engaged in sports, his nutritional needs may differ slightly from less active children. It is important for child athletes to include important minerals and vitamins in the diet – calcium, iron, vitamin D, magnesium. Vitamins and minerals stimulate the immune system, support normal growth and development, and help cells and organs do their job.
If children follow a vegetarian diet, they need to take additional B vitamins, especially folate (B9) and cyanocobalamin (B12).
And yet the best and most effective magic pill for a person is a full-fledged diet that will make up for deficiencies, improve the functioning of the gastrointestinal tract, restore strength, vigor and energy, prevent the development of diseases, support the proper functioning of all body systems.
Nutritionist, President of the Association of Nutritionists and Health Coaches (ANKZ) and founder of the International Institute of Integrative Nutritionology (IIN).