Speaking about the benefits and harms of vitamins, many of us immediately imagine a bottle of pills. In fact, it's not just about food supplements. The article is not about artificial vitamins, the benefits and harms of which do not always have enough evidence, but about natural valuable substances necessary to maintain the he alth of each of us.
Participation of trace elements in life processes
To ensure the full functioning of the body requires 13 varieties of organic substances. Some of them are not only beneficial for humans. Harm from vitamins can occur in case of their overabundance. Each substance, entering the body, performs a corresponding function and participates in a number of biochemical processes.
Unlike fats, proteins and carbohydrates, which are considered to be the primary components of food, vitamins and minerals do not burn as fuel. That is why they are indispensable.microcomponents. Despite the fact that some of them the body is able to synthesize on its own, we can only feel comfortable when the amount of organic substances is within the normal range. The volumes of daily intake of vitamins (you can learn more about the benefits and harms of each of the 13 substances from this article) are set by the World He alth Organization. The table shows the trace elements that a person should receive from external sources.
| Name of trace elements | Adult men and women | Children under 7 | Children over 7 years old |
| Vitamin A | 5 to 10 thousand IU | from 2.5 to 5 thousand IU | 5 to 7.5 thousand IU |
| Vitamin B1 | 30mg | 4, 5-8mg | 8-15mg |
| Vitamin B2 | 30mg | 4, 5-8mg | 8-15mg |
| Vitamin B3 | 100-200 mcg | 10-20mg | 20-60 mcg |
| Vitamin B5 | 100-200 mcg | 10-20mg | 20-60 mcg |
| Vitamin B6 | 50mg | 3-4, 5mg | 4, 5-8mg |
| VitaminB7 | 125-250 mcg | 6-12 mcg | 18 mcg |
| Vitamin B9 | 2mg | 300mg | 600mg |
| Vitamin B12 | 125-250 mcg | 6-12 mcg | 18 mcg |
| Vitamin C | from 2 to 4 thousand IU | 100-200mg | 400mg |
| Vitamin D | 10 to 20 thousand IU | 100-200mg | 400mg |
| Vitamin E | 400 IU | 20-40 IU | 80 IU |
| Vitamin K | 90 mcg | 2, 5-30mcg | 30-60 mcg |
| Choline | 250 mcg | 20-40 mcg | 40-100 mcg |
Synthetic vitamin-mineral complexes
On the one hand, there is no doubt about the benefits of vitamins. There is very little information about the dangers of tablets containing organic substances, so we will pay special attention to this issue.
Despite the fact that the structure of artificial vitamins is similar to the biochemical composition of natural trace elements, nutritional supplements cannot be considered their full replacement. According to experts:
- synthetic vitamins are nothave active substances necessary for full assimilation;
- tablet complexes leave the body without bringing it any benefit;
- harm from vitamins can be the development of an allergic reaction, eating disorders, urolithiasis and the appearance of a cancerous tumor.
Natural organic substances contained in products are characterized by a complex multicomponent structure of flavonoids and other interconnected chemical compounds. Artificial additives cannot contain them by definition, so their benefits and harms are conditional. Effervescent vitamins are absorbed by the body only partially, while the main share of trace elements moves through the circulatory system, settling on the walls of arteries and veins, the heart, and kidneys.
For the first time in the expediency of using synthesized vitamin and mineral doctors began to doubt more than 30 years ago. Based on the results of the study, the scientists concluded that none of the artificial organic substances has a special effect on the intelligence of the child. Recently, scientists from the UK were able to prove that the risk of cardiovascular disease and cancer in people who periodically take nutritional supplements with vitamins A and E in the composition is much higher than in those who do not take synthetic drugs.
US scientists have given a number of arguments against vitamin complexes. The harm, as the Americans have proven, is the adverse effect of vitamin A on the development of the fetus inmother's womb, as a result of which additional contraindications to the use of such drugs were drawn up for future parents. Not at all safe, as it turned out according to the results of research, is ascorbic acid. Due to the intake of vitamin C in large doses, patients experienced inhibition of nerve impulses, muscle hypotonia occurred, and coordination of movements deteriorated.
There have been many similar studies that prove the minimal benefits and harms of vitamins. According to the reviews of patients who used complexes of artificial trace elements, most of them have a negative or at least neutral effect on the body. They are taken for different purposes: to improve memory, accelerate tissue healing processes, strengthen immunity, overcome seasonal beriberi. But does it mean that synthetic vitamins are of no use and should be abandoned once and for all?
When taking vitamin-mineral complexes is justified
Reception of tableted vitamin-mineral complexes can take place only in one case: if the diet lacks natural vegetables, fruits, berries, juices. It is foolish to refuse plant foods in favor of vitamins.
Artificial additives will not bring harm when the additional intake of active trace elements into the body is fundamentally important. It is necessary to artificially compensate for the missing organic substances in cases where there is a violation of the natural absorption of nutrients, andnamely:
- for infectious diseases;
- with pathologies of the gastrointestinal tract;
- during the recovery period after a stroke, heart attack;
- after a course of radio- and chemotherapy;
- in the postoperative period;
- with intense physical activity.
Main types of natural organic matter
All the vitamins that our body needs can be conditionally divided into two groups. The first includes fat-soluble organic substances, which require the presence of fats for adsorption. Fat-soluble include:
- vitamin A (retinol);
- vitamin D (cholecalciferol);
- vitamin E (tocopherol);
- vitamin K (phylloquinone).
All other vitamins dissolve in water without residue. Water-soluble trace elements of group B (thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid, cobalamin) and ascorbic acid are no less important for ensuring the full functioning of the body than fat-soluble ones. Some experts also note the fourteenth trace element - choline. This vitamin also belongs to the B group. The thing is that choline can take several chemical forms, so the most common version is most often indicated.
Vitamins for children
For a child to grow up he althy, he needs vitamins - sounds like an axiom. In some cases, as already mentioned, additional nutritional supplements are indispensable. But it is important to understand that the state of hypervitaminosis is no less dangerous than beriberi. It is necessary to have certain reasons to give artificial vitamins to children. The benefits and harms of such drugs are determined in each case individually. It is essential that you consult with your doctor about the use of nutritional supplements for your child.
When giving a baby pharmacy vitamin-mineral complexes, one should not forget about the likelihood of developing hypervitaminosis associated with their use. The risk of an overabundance of trace elements becomes especially high when taking fat-soluble substances that can accumulate in adipose tissue, and in case of excessive intake, lead to intoxication of the body. Children should be given vitamins A, K, E, D with extreme caution. In addition to the risk of developing hypervitaminosis, there is another danger: synthetic vitamins can enhance the effect of drugs, which can lead to serious complications.
Unlike fat-soluble vitamins, water-soluble vitamins are not capable of provoking hypervitaminosis. The thing is that these substances leave the body with urine within a day after entering the body. Among the pharmacy vitamin and mineral complexes, we highlight some of the most popular:
- for children under two years old - "Pikovit", "Vitoron", "Alphabet "Our baby", "Multi-tabs Baby", "Pengeksavit", "Kinder Biovital gel";
- for schoolchildren - Alfavit Shkolnik, Multi-tabs Junior, Centrum Children's Pro, Vita Mishki Immuno +, Multi-tabs Immuno Kids.
About an overdose of vitamin preparations cantestify characteristic symptoms:
- nausea and vomiting;
- intense thirst;
- fatigue, weakness;
- pale skin tone;
- convulsions;
- tachycardia;
- chill.
The most severe consequences occur with hypervitaminosis D. In the case of an overdose of retinol, the child develops dry skin. Allergic eczema may develop, and in complicated cases, joint pain occurs, the condition of hair and nails worsens.
On the dangers and benefits of vitamins for pregnant women
If the body of a future mother does not receive valuable nutrients, the doctor prescribes a course of multivitamin preparations. In this case, their intake is necessary, since even before the birth, the child may experience a lack of certain substances. Hypovitaminosis, which a pregnant woman suffers from, can negatively affect the he alth of the unborn child, so a woman needs to monitor her diet, eat only natural products.
Specially for pregnant women who are deficient in vitamins, the following complexes have been developed:
- Elevit.
- Vitrum Prenatal Forte.
- Complivit Mom.
- Centrum Materna.
It is equally important to make up for the lack of vitamins during breastfeeding. All useful substances and valuable microelements the child receives from mother's milk, however, a woman should not forget about her he alth. With an unbalanced diet during lactation, women are recommended to take the following multivitamincomplexes:
- "Mom's He alth Alphabet".
- Vitrum Prenatal.
- Biovital.
The role of retinol (vitamin A)
This microelement is necessary for the normal functioning of the visual organs, ensuring the functioning of the glands, mucous secretory and epithelial tissues surrounding the lungs, bronchi and other internal organs. Retinol is prescribed to strengthen the immune system and to prevent various infections. Vitamin A is responsible for a person's ability to see in the dark. With a deficiency of vitamin A, the condition of the skin, teeth, bones and soft tissues worsens.
Retinol is found in animal products such as liver, fatty fish, egg yolks and dairy products. In small quantities, it can be isolated from certain types of bread and cereals. There is no pure vitamin A in plant foods, but some vegetables and fruits contain carotenoids - trace elements that, when synthesized in the human body, turn into retinol. These are carrots, cantaloupe melon, apricot and sweet potato. Beta-carotene is found in kale and spinach. Retinol is destroyed by prolonged exposure to high temperatures.
Thiamin: the benefits and harms of vitamin B tablets
This substance is not used with glucose. Thiamine is one of the first synthesized trace elements, the determination of the structural formula of which marked the beginning of the production of artificial vitamins. Vitamin B1 contains sulfur, which is necessary for enzymatic reactions in the body toconversion of carbohydrates into energy. Thiamine, like other organic substances of group B, is necessary to maintain the functioning of the cardiovascular, muscular and central nervous systems.
Vitamin B1 is one of the most abundant micronutrients found in almost all plant foods: yeast bread, flour, beans, soybeans, nuts, cereals, peas and whole grains. Thiamine is highly sensitive to alkali and high temperatures. The record high content of this substance is typical for cheeses with mold.
Thiamin deficiency is most common in people with alcohol dependence due to the fact that alcohol interferes with its absorption. Sometimes the inability to absorb a trace element is due to genetic disorders.
What foods contain riboflavin
The second name for this trace element is lactoflavin. Vitamin B2 is involved in the formation of red blood cells, stimulates energy production in cells, affects the appearance of the skin and contributes to the normal functioning of the digestive system.
Most of all riboflavin can be found in meat and milk. Moreover, in milk, which is obtained from cows fed on fresh grass, and not on hay, there is more vitamin B2. In addition to animal products, this substance is present in cereals, dark green leafy vegetables. The advantage of a water-soluble trace element is its resistance to high temperatures, so itremains intact during the cooking process, but is destroyed by light rays.
Vitamin B2 deficiency, which is diagnosed in extremely rare cases, can be guessed by inflammation of the mucous membrane of the mouth, eyes and genitals. With an overdose of riboflavin, the urine becomes rich yellow, but there is no significant change in well-being.
Purpose of nicotinic acid
Vitamin B3 is involved in the functioning of the digestive and nervous systems, is indispensable for maintaining the he alth of the skin and mucous membranes. With a lack of nicotinic acid, pellagra develops. Today, this disease is extremely rare and does not pose a mortal danger to humans.
Sources of niacin are brewer's yeast and fatty meats. Significant amounts of vitamin B3 are found in fish, legumes, nuts, a lot of nicotinic acid in roasted coffee beans. Niacin-based drugs are prescribed to patients to lower cholesterol levels. Nicotinic acid interacts well with anticoagulants and antihypertensive drugs.
Coenzyme pantothenic acid
Without exaggeration, we can say that vitamin B5 is contained to a greater or lesser extent in any product. Pantothenic acid is essential for the oxidation of fatty acids and carbohydrates. This substance is involved in the synthesis of amino acids. The greatest amount of vitamin B5 is observed in the seminal glands of cold-water fish, beef liver and other offal. Mushrooms, yeast, broccoli are rich in pantothenic acid,avocado.
Pyridoxine for depression
This substance is responsible for the production of growth hormone, cognitive development. With a deficiency of vitamin B6, a person develops apathy, a depressive state, and constant fatigue is felt. Pyridoxine helps the body produce antibodies and hemoglobin, contributes to the normal functioning of the central nervous system and protein absorption.
Hypovitaminosis B6 does not threaten those who eat regularly and fully. Pyridoxine is present in the same foods as other micronutrients of group B. Most of this substance in meat, whole grains, vegetables and nuts. Like thiamine, pyridoxine is synthesized by bacteria and is present in moldy cheeses.
Folic acid for expectant mothers
This substance plays a key role in closing the neural tube of the embryo. Due to a woman's deficiency of vitamin B9 at the time of fertilization, a defect such as spina bifida may develop, which can indirectly cause anencephaly - the absence of a brain. In addition to fetal defects, folic acid deficiency can cause diarrhea, mouth sores, and anemia.
Folic acid promotes the formation of new cells in the body, and along with ascorbic acid and cyanocobalamin helps the absorption and production of new proteins. Among the foods fortified with vitamin B9, it is worth noting citrus fruits, nuts, beans, meat, peas.
Does a person need vitamin B12
The benefits and harms of vitamin B12 have been debated for many years. Cyanocobalamin is synthesized by bacteriaoften those that live in sewage treatment plants. Vitamin B12 is distinguished by its ability to accumulate in the body, despite the fact that it dissolves easily in water.
The natural sources of this trace element are animal products, so vegetarians in 90% of cases experience problems due to its lack.
The consequences of hypovitaminosis B12 can be malfunctions of the vestibular apparatus, the appearance of hallucinations, disorientation in space, numbness and tingling in the limbs. In severe cases, cyanocobalamin deficiency leads to dementia and memory loss. Organic or synthetic vitamin B12 is used as an antidote for cyanide poisoning.
Patients experiencing acute micronutrient deficiency are prescribed a course of vitamin B12 injections. The benefits and harms of this treatment are incomparable: this is the simplest way to compensate for a B12 deficiency, without affecting the gastrointestinal tract.
Essential ascorbic acid
For the first time, vitamin C has been isolated from citrus fruits and white cabbage. Then he received the name "hexuronic acid" due to the presence of six carbon atoms in its chemical formula. The organisms of almost all mammals on Earth, with the exception of humans, produce vitamin C on their own. There is no need to talk about the benefits and harms of vitamin C: without it, the formation of collagen is impossible - a protein that is necessary to maintain a satisfactory state of connective tissue.
About the lack of ascorbicacids in the body may indicate slow wound healing, bleeding gums, darkening of tooth enamel. Most of all vitamin C is found in fresh vegetables and fruits, berries, rose hips. The benefits and harms of vitamin C are objectively assessed in the treatment of scurvy, since it is impossible to cure the disease with a deficiency of this trace element.
Vitamin C goes well with other beneficial substances. The only thing you should not use ascorbic acid with is glucose. The benefits and harms of vitamin C in this combination are completely leveled.
Vitamin D and interaction with calcium
The stuff itself can't do any harm. The benefits of vitamin D are undeniable: this component is a micronutrient interacting with calcium. This "tandem" plays a key role in the formation of strong bones. Vitamin D is produced in our body on its own under the influence of ultraviolet rays that fall on the skin. The lack of this substance threatens the development of rickets in childhood and osteoporosis in adults. With calcium deficiency and poor absorption, additional sources of vitamin D can be tuna, cod fish and, in fact, fish oil in its pure form.
Tocopherol for beautiful skin
To date, the benefits and harms of vitamin E have not been studied enough. It is known that tocopherol is an antioxidant that prevents oxidative damage to cells. Vitamin E extends the shelf life of foods, which is why it is added to animal foods.
The main plant source of tocopherolis wheat germ oil. In cosmetology and nutrition, a lot is known about its benefits. There is practically no data on the dangers of vitamin E. Contains tocopherol in nuts and seeds, as well as vegetable oils (corn, sunflower, saffron, palm, soy). An overdose of vitamin E is diagnosed in isolated cases, despite the fat-soluble properties of this trace element.
