Vitamins are necessary substances for the body to function properly. If we look at the selected image we can obtain vitamins from food, fruits and vegetables.
It is important to know the recommended dose of vitamins, let's observe the following:
Vitamin A: 900 mcg for men / 700 mcg for women
Vitamin B1 (thiamine): 1.2 mg
Vitamin B2 (riboflavin): 1.3 mg for men / 1.4 mg for women
Vitamin B3 (niacin): 16 mg for men / 14 mg for women
Vitamin B4 (choline): 16 mg for men / 14 mg for women
Vitamin B5 (pantothenic acid): 5 mg for adults, 6 mg for pregnancy
Vitamin B6: 1.3 mg for men up to 50, after 1.7 mg / women for up to 50 1.3 mg, after 1.5 mg
Vitamin B7 (biotin): 30 mcg or 35 mcg during breastfeeding
Vitamin B8 (inositol): up to 1.5 g
Vitamin B9 (folate): 400 mcg
Vitamin B12 (cyanocobalamin): 2.4 mcg for adults, 2.6 mcg for pregnancy
Vitamin C: 90 mg for men / 75 mg for women
Vitamin D (calciferol): 15 mcg (600 IU) from 1 year to 70 years, after 20 mcg (800 IU)
Vitamin E (tocopherol): 15 mg (22.4 IU)
Vitamin K: 120 mcg for men / 90 mcg for women
There are essential vitamins, some of which the human body can produce, and others must be obtained from food. Vitamins are divided into water soluble and fat soluble. Each vitamin performs its own tasks, and a deficiency can cause health problems.
Among the vitamins necessary for the body: Vitamin A, Vitamins B (thiamine, riboflavin, niacin, pantothenic acid, biotin, pyridoxine, cyanocobalamin and folic acid), Vitamin C, Vitamin D, Vitamin E and Vitamin K.
Most vitamins can be obtained from food. The human body itself can produce vitamin D and K. Vegetarians need to take vitamin B12 (cyanocobalamin) due to the lack of animal feed, which is the main source of vitamin.
Fat-soluble vitamins: A, D, E and K. These vitamins accumulate in fatty tissues and are slowly eliminated from the body. Its deficiency is easier to fill, but excess vitamins can have unpleasant consequences.
Water soluble vitamins: C and group B. These vitamins must be dissolved in water before the human body can absorb them. These vitamins do not accumulate in the body and their excess is rapidly excreted.
There are those who comply with the recommended dose of vitamins obtained by consuming vitamin supplements that are of vegetable or animal origin, and may be available in various forms, such as tablets, capsules, liquid or powder.
Studies on the effectiveness of dietary supplements are mixed, therefore, there are disputes in the medical community regarding their use. However, there are a number of recommended or limited dietary supplements.
Among the supplements that can be taken with due caution we have calcium, iron, low quality fish oil, low quality probiotics, dietary supplements for weight loss.
Calcium is best obtained from food sources, the excess increases the risk of urolithiasis.
Iron: can not be consumed simultaneously with calcium, it is better to get iron from food, follow the doctor's recommendations.
Low quality fish oil: this supplement requires high quality cleaning, as well as storage conditions.
Probiotics of poor quality: if production and storage conditions are violated, beneficial bacteria die.
Dietary supplements to lose weight: most of them have no effect, and weight loss is a complex task, it is not solved only with dietary supplements.
Instead there are vitamin supplements that are recommended in order to maintain the recommended dose:
Vitamin D as it is essential for those who spend most of the day indoors.
Magnesium a natural substance that has a significant effect on many body systems.
Zinc supports the immune system and metabolism.
Folate (or folic acid): a substance necessary during pregnancy, helps recover from stress and fight the body against inflammation.