Vitamins - What, When, How?

  50 years ago, people were getting all the necessary nutrients through food. Today food is simply not rich enough in vitamins and minerals that the body needs for normal functioning. This is mostly due to the industrial way of processing of the soil and processing of fresh produce, which significantly reduces the nutritional value of food. Therefore, experts and doctors recommend nutritional supplements, usually in the form of vitamins, but do we know what, when and how?

Discover What You Are Missing

  The point of vitamin supplements is to compensate for what you lack in your diet. It is therefore important to discover whether something missing in your diet and what is it? For example, working indoors for a long time, night shifts, especially in winter, when the skin is not exposed to UV rays from sunlight, the body does not synthesize enough vitamin D. Therefore, you have symptoms like fatigue, low energy and bad mood, and often you are not even aware that this is due to vitamin D deficiency. If you enter this vitamin through diet or your body does not absorb properly, you need to consume supplement.

  Vulnerable groups almost always have a lack of certain vitamins: elderly over 55 - years old, pregnant women, women who have intense menstrual cycle, children, vegetarians and vegans, every person who consumes less than 1600 calories a day and every person who doesn't have balanced and healthy diet. Also, the reason for the lack of vitamins can be some health problems such as chronic diseases, problems with digestion and various food allergies.

  These shortcomings, however, can best be determined by your doctor. Usually this is done by testing the blood, the function of vital organs and noting the common symptoms characteristic of some deficiency.

Common Vitamin Deficiencies

  Everyone has specific dietary needs, but there are some common nutrient deficiencies in the typical diet of modern living. Even if you eat relatively healthy foods every day, you may be missing some vitamins.

  As mentioned above, vitamin D deficiency is quite common. It is important for proper calcium absorption and healthy bones. Also, Vitamin D enhances the immune system and affect mood. The reasons for this deficiency except improper diet can be found in insufficient exposure to sunlight. Vitamin D is found in fish, dairy products and mushrooms.

If you are vegetarian or vegan, you often have a lack of vitamin B12. This Vitamin is contained in mostly animal foods and plays a key role in brain function, proliferation of blood cells and prevents fatigue.

  If you do not eat fruits and vegetables regularly, there is a great opportunity to have a lack of Vitamin C. This vitamin is important for the formation of collagen and helps maintain healthy skin, body tissues, blood vessels and teeth bone. Vitamin C is an essential material in healing wounds and injuries, especially in healing burns.

Not so common deficiency, but just as important is the lack of Vitamin E. This Vitamin is found in nuts, olives and olive oil, and is the most important antioxidant in the human body. Insufficient levels of vitamin E causes anemia, muscle weakness and vision problems.

Vitamins Should Be Consumed Properly

  If you already know what you need, and use vitamin supplements in your diet, you should know how to consume your vitamins. For example, Vitamin E and C are vitamins that dissolve in fat, and therefore it is best to consume them with fatty food or with food that contains healthy fatty acids. When taking this vitamins, do it with foods that have unsaturated fatty acids, such as olive oil, fish and nuts (almonds, walnuts, hazelnuts, etc...). Vitamin C is water soluble, so it can be consumed in any way, although ii is traditionally taken with tea or water.

  For the body to better absorb the vitamins you take, it is better to do it in smaller doses throughout the day. Use smaller tablets as mini vitamins that will drink 2-3 times a day, or divide the large tablets of 2 parts. It is very important for the vitamin supplements to be fresh, and to keep them in an appropriate place to maintain freshness and efficacy. A refrigerator is a good place.

Vitamins, But In Moderate Measure

  Eating too many nutrients directly from food can rarely cause problems, but excessive intake through vitamin supplements can have a wide range of side effects, of which good part can be serious. For example, excessive vitamin A intake causes hypervitaminosis A - a condition that is characterized by problems with the liver, weak bones and defects in newborns. Excessive intake Vitamin B12 can cause complications with other medications, such as antibiotics and drugs for diabetes. In general, excessive consumption of vitamin supplements can cause nausea, fatigue, stomach cramps, decreased cognitive ability, complications with other medications and in extreme cases can cause death.

  The easiest way to prevent this is to keep an eye on the recommended daily dose, and do not use supplements that promise "miracles" with 1-2 tablets. For optimal results, consult your doctor about dosage and side effects. Of course, vitamins should be imported through food. If you do it correctly, you will not need vitamin supplements. Good luck!