In order for the human body to function properly, it needs to provide adequate intake of nutrients. In this case, we are not talking about satisfying the feeling of hunger, but about the intake of vitamins and minerals into the body. A person is not able to synthesize most of these substances on his own and must constantly receive from outside. Ideally, food is the source, but sometimes there is not enough and synthetic drugs are required.
Nutrient groups
The daily norm of vitamins is determined individually for each person, based on his age and lifestyle, but without fail, everyone's diet must be enriched with both fat-soluble micronutrients and water-soluble ones. The first group contains few substances, and combines their ability to accumulate in the human body. Consuming a large amount of vitamins E, A, D and K related here, you can provoke intoxication of the body. The daily norm of vitamins of this category does not need constant monitoring, manconsumes enough of them with food, and the ability to accumulate provides the body with nutrients even at a time when they do not come from food.
The category of water-soluble vitamins includes micronutrients of groups B and C. These substances are not synthesized by the body at all and practically do not accumulate in it, therefore, for the normal functioning of the body, they should be consumed regularly. In some cases, experts even prescribe an additional intake of synthetic drugs with their content.
Admission rules
In order for the daily intake of vitamins and minerals to be fully absorbed by the body, they should be taken according to the following rules.
- Vitamins should be drunk only after breakfast after 10-30 minutes, in the morning they are best absorbed. Taking on an empty stomach can provoke an increase in acidity and further gastrointestinal diseases.
- Micronutrients are best consumed in the afternoon, regardless of food.
- Amino acids should be taken 30 minutes before meals on an empty stomach.
- Vitamins and hormonal or cardiac medicines can only be taken together at least half an hour apart, otherwise the effect of the latter is distorted.
- You can drink micronutrients only with clean water.
- Effervescent tablets may be harmful for patients with ulcers.
- Pills and capsules must not be divided or opened.
- The course of admission is 15-30 days, after which it is necessarytake a break.
- It is better to purchase a complex remedy with a maximum content of vitamins and a minimum of trace elements.
Combination of ingredients
The average daily intake of vitamin C is 60 mg, but the amount of this substance that a person needs may vary depending on his lifestyle. Also, the wrong combination of vitamins can change the amount of absorbed substance, and even if a certain number is indicated on the package, it is not necessary that all of it is used for its intended purpose. So, to enhance the effect of micronutrient C, it is best to drink it along with retinol and tocopherol. The action of the latter is enhanced by selenium, and vitamins B9, B6 and B12 work best together. The optimal daily intake of vitamin D can be obtained by combining its intake with magnesium and calcium.
It is important to know about negative combinations with vitamins. So, nicotine destroys selenium, tocopherol, retinol and ascorbic acid consumed by the body. Alcohol destroys magnesium, zinc, calcium, potassium, B and A vitamins, and excessive consumption of caffeine reduces the concentration of potassium, zinc, iron, B and PP vitamins.
Medication is also detrimental to micronutrients. Sleeping pills destroy vitamins D, A, B12 and E in the body, antibiotics - calcium, magnesium, iron and B vitamins, and aspirin reduces the concentration of calcium, potassium, vitamins A, B and C.
Rules for drug selection
When choosing the best complexof synthetic origin, you should not purchase drugs with the maximum daily intake of vitamins, since some of the nutrients still come from food and hypervitaminosis can be provoked.
Don't pay attention to complexes with added herbs, amino acids and enzymes, since such a composition only increases the cost of the drug, but has no additional benefit.
For children or patients with difficulty swallowing, special remedies in the form of syrups or drops should be selected.
The package of the drug must be intact, have a well-read label and correspond to the expiration date. Keep these products away from children in a cool place.
It is strictly forbidden to exceed the doses indicated on the package or prescribed by a doctor. When additionally taking other medications, you should consult a specialist.
Symptoms of lack of vitamins and trace elements
If the daily intake of vitamin C is less than 50 mg, then an adult will feel overwhelmed, his appetite will be disturbed and the speed of recovery from illness will decrease.
Tocopherol deficiency can lead to impaired coordination, and retinol deficiency can provoke dry skin and impaired twilight vision.
Lack of vitamin B12 in the diet leads to muscle weakness, anemia and tingling of the extremities. B6 deficiency is also accompanied by anemia with impaired appetite, concentration and hair loss.
Sufficient intaketrace elements are important no less than the required daily intake of vitamins. Lack of calcium in the diet leads to osteoporosis, brittle hair and nails, impaired bone strength, muscle pain and, in severe cases, paresis. Lack of magnesium in the body is manifested by weakness, dizziness and heart rhythm disturbance. Too little selenium intake leads to disruption of the heart and thyroid gland, and folic acid to disruption of the nervous system and the development of birth defects in the fetus during pregnancy. Iron deficiency leads to iron deficiency anemia.
Symptoms of micronutrient overabundance
If the daily intake of vitamin C is exceeded, it leads to diarrhea, headaches, nausea, occasional nosebleeds and an increased risk of kidney stones. An excess of tocopherol can also lead to bleeding, high blood pressure and headaches. Too much vitamin A in the body can lead to lung cancer in smokers and yellow skin and liver damage in others.
It is dangerous to increase the concentration of vitamin B6 in the body, since its excess can provoke irreversible instability in the limbs and affect the functioning of the nervous system.
An excess of trace elements is also dangerous for humans. An increased concentration of calcium leads to depression, diarrhea or constipation, magnesium in large quantities contributes to high blood pressure and disorders of the digestive system. Folic acid in excess leads tobloating, increased gas formation, loss of appetite and an unpleasant aftertaste in the mouth. Selenium can cause hair loss and minor nervous system disorders.
How is the amount of substances in drugs determined?
The daily intake of vitamin C, like any other substance, can be calculated in two ways. The first is an average indicator of the required amount of nutrients for all categories of citizens, calculated by specialists from the United States. The second option is an indicator of the daily requirement for substances for a person eating on a diet of 2000 calories per day. It is this option that is used when calculating the indicators of vitamins and minerals on the packages of medicines.
Also, on each package of a synthetic agent, the percentage of substances in the dose relative to the daily norm must be indicated. For example, if the annotation contains information about the content in each dose of only 40% of the norm per day, then the remaining 60% will need to be obtained from another source. Drugs with a rate of 100% should only be taken as prescribed by a specialist and in very rare cases, it is better to avoid such drugs.
Recommended intake for newborns
At this time, the body develops very quickly, and any deviation from the norm can lead to irreversible consequences, so taking synthetic drugs on your own is strictly prohibited.
So, the daily intake of vitamin C for babies under 1 year old is 25-35mg. Next:
- tocopherol - 3-4 mcg;
- Vitamin D - 10mcg;
- Vitamin A - 400mcg;
- micronutrient - PP 5-6 mg;
- biotin - 10-15mcg;
- vitamin – K 5-10 mcg;
- group B: 1 - 0.3-0.5 mg, 2 - 0.3-0.5 mg, 5 - 2-3 mg, 6 - 0.3-0.6 mg, 12 - 0.3-0.5 mcg.
Norm for kids under 10
At this time, the body develops not so fast, but with the same intensity, so the amount of important substances increases, and their excess or lack is also dangerous. The daily norm of vitamin E at this age rises to 5-7 mcg, and ascorbic acid - up to 60 mg. Otherwise, an increase in the norm is also noticeable:
- vitamin A - 500-700mcg;
- micronutrient PP - 9-12 mg;
- biotin - 19-30mcg;
- vitamin K - 15-30mcg;
- group B: 1 - 0.7-1 mg, 2 - 0.7-1.2 mg, 5 - 3-5 mg, 6 - 1-1.2 mg, 12 - 0.7- 1.4 mcg.
Interestingly, the intake of vitamin D at this age is reduced to 2.5-4 mcg. This is due to a slowdown in the intensive growth of the body.
Adult Norm
The daily norm of vitamin C for an adult is on average 60 mg, but its amount is within the normal range and at rates of 45-100 mg. It depends on lifestyle, gender and exact age.
Adults tolerate vitamin deficiencies more easily, but it's still worth keeping an eye on their sufficient amount in the diet. So, the body needs to receive per day:
- vitamin A - 3400-5000ME;
- vitamin D - 100-500 IU;
- biotin - 35-200mcg;
- tocopherol - 25-40 IU;
- vitamin K - 50-200mcg;
- group B micronutrients: 1 - 1, 1-2.5mg, 2 - 1.3-3mg, 3 - 12-25mg, 4 - 5-12mg, 6 - 1, 6-2, 8 mg, 9 - 160-400 mcg, 12 - 2-3 mcg.
Norm for the elderly
With age, the absorption of nutrients by the body becomes more difficult, and those already present in the body are quickly washed out, so the dosage should be increased for older people. So, the daily norm of vitamin C is already 55-150 mg, and beta-carotene - 3600-6000 IU. Norms for other substances are also increasing:
- biotin - up to 300 mcg;
- tocopherol - 45-60 IU;
- vitamin K - 70-300mcg;
- group B micronutrients: 1 - 1, 5-3 mg, 2 - 2, 3-5 mg, 3 - 15-27 mg, 4 - 7-15 mg, 6 - up to 20 mg, 9 - 200 -500 mcg, 12-2, 5-4 mcg.
Vitamin D is required in the amount of 150-300 IU, which in some cases is even less than the dose required in adulthood.
At any age, it is recommended to take synthetic drugs only after consulting a specialist. Most often, the appointment occurs when it is necessary to quickly rehabilitate after surgery, a serious illness, or during pregnancy. In other cases, it is better to enrich your diet with natural sources of nutrients.
Foods rich in nutrients
To avoid taking extra vitamins in the form of synthetic compounds for as long as possible, you should enrich your diet with food,containing essential ingredients. So ascorbic acid can be obtained from citrus fruits, potatoes, garlic, tomatoes, currants, broccoli and many other vegetables.
Vitamin E is found in vegetable oils, avocados, grains and nuts. There is also a lot of selenium in grains, nuts and seafood. Folic acid is found in legumes, orange juice, grains, yeast, and green leafy vegetables. A lot of calcium in dairy products and sea fish. It also contains a sufficient amount of phosphorus and iodine.
Cereals and animal products contain vitamin B12 and B6. The latter can also be found in watermelons, soybeans, bananas and avocados.
Magnesium is abundant in legumes, grains, fish and dark green leafy vegetables. Vitamin A is found in high concentrations in orange vegetables and fruits, as well as in dairy products and eggs.
