How to drink vitamins, not to harm their health

Vitamins are added to not only the years of your life, but life to your years!

Patrick Holford (Patrick Holford), author of books about healthy eating

On the one hand, it is believed that the lack of vitamins and trace elements may not only lead to vitamin deficiency, but also cause a number of disease - from the common cold to cancer. On the other hand, regularly publish studies that show: vitamins are not a panacea. Even the popular belief that vitamin C saves from cold, is debatable.

At the same time difficult to turn a blind eye to the fact that the corporation is profitable popularization of vitamin preparations. Yes, and that remains an ordinary person, when an expert in the white coat writes on Kvitka something incomprehensible, arguing that it will help you feel better?

True, the positive feedback on the reception of these drugs, you can hear a lot, even from his friends. The easiest way to try. But it is worth something to take into account that at least do not hurt yourself.

1. Evaluate whether you are at risk

If you are lucky enough to get enough sleep every day, varied eating only the freshest and qualitative food, enough to be in the fresh air and the sun, you shine with happiness and health, the chase to the neck those like me anyone who encourages you to change something in your life.

But more likely, you are not one of them. Most people today still are not able to pay enough attention to their nutrition.

Perhaps you want to lose weight. How much do you say about a balanced diet, you will avoid fat and bread, if at the same time get into smaller jeans. Students during the session, or to those who goes to work in the other end of town, two hours each way, not at all up to the quality of products: caught something on the go - and order. But a huge load on the body in such a life.

2. Decide what you really do not have enough

If you decide to self-determine what vitamins and minerals you are missing, it is necessary to examine in detail. A widespread belief that good vision is needed vitamin A, askorbinka save from coldsAnd provide calcium bone strength and teeth, very superficially.

It is possible to understand the issue in one of two ways:

1. Explore the symptoms of a lack of vitamins and minerals in the body. So you get a more accurate picture of its condition.
2. Pass analysis - this way is easier and faster.

3. Analyze your diet

It is not necessary at the same time lean on foods rich in essential substances, and taking medications. For example, 100 grams of hard cheese already contains half the daily calcium. Beef liver covers the recommended daily dosage of vitamin A 30 grams. In 200 grams of broccoli contains 2-3 times more than the daily requirement of vitamin C. But to get the daily requirement of vitamin B6, you will eat about 200 grams walnuts (more than 1300 kcal) or with 400 g of millet (more than 1500 kcal) or chicken (800 kcal).

4. Understand a little biochemistry

Keep in mind that vitamins are fat-soluble and water-soluble. The former include A, D, E and K, to the second - the rest. It is also important to understand that the minerals absorbed from the salts. Generally, the method of reception indicated in the instructions to the drug (fasting, during or after eating, drinking water), just provide effective absorption. In the case of the products it works, when you add in the sour cream carrot: no fats Vitamin A will pass you by.

For the assimilation of certain trace elements necessary vitamins: calcium - D, for iron - C, for magnesium - B6 and so on. Therefore, if you eat a lot of cheese, and calcium you still small, you may not have enough vitamin D.

However, it is important to take into consideration that, for example, vitamins A, D, E, B₁₂ They can accumulate in the body. This means that you can not go to far with them. At the same time, high dosages of substances which do not accumulate in the body, is not dangerous. So do not be afraid, if the preparation contains 200-300% of the recommended norm. Some manufacturers therefore compensate for poor absorption of substances.

But lean on micronutrients should be cautious. Excessive use of one of them can lead to a decrease in the absorption of other. For example, magnesium reduces the absorption of calcium and iron, and zinc - calcium.

5. Do not skimp on your health

At some point, a "good" person posted on the Web a list of cheap analogues of popular drugs. This list has become megapopular among the masses, and consumers have decided that it is now "evil" should not deceive corporations. But do not jump to conclusions.

In chemistry there is a much deeper level than the trade name of the substance. If the composition of the drug given the same word, it does not mean that the substances are identical. What matters is the mode of production, feedstock, the purity - these data are not available on the packaging.

In the case of preparations containing the whole range of vitamins and minerals, the price can play a decisive role. You've heard that some vitamins and minerals, while the reception can not be digested. Manufacturers solved this problem by creating tablets, in which the components are arranged in layers (try to cut tablet). This naturally complicates the process and increases the production cost of the final product. Not the fact that the price is not cheap analogue is reduced by simplifying production.

Output

You may well try to add to your diet a couple of drugs, if you feel that you do something is not enough, and independently assess the effect. But do not treat them like candy, as was the custom in the Soviet Union with yellow balls or askorbinku.