Do we need long term vitamin supplementation?

Vitamins are an element that the human body needs, and if the body lacks vitamins, various abnormal symptoms will occur. If the body is deficient in vitamins and takes drugs to replenish them, especially long-term use, it will cause damage and may cause poisoning.

Vitamin supplementation is recommended to be based on dietary supplements, vitamins play a role in the metabolism of the body, and the amount required is not large, and can be supplemented by food. If you have symptoms of vitamin deficiency, you can take vitamin tablets under the guidance of your doctor, stop taking the medication when the symptoms are relieved, and continue to supplement with food. As long as you ensure a balanced diet, vitamin deficiency will not occur under normal circumstances.

There is no need for long-term supplementation, just supplement some in a timely and appropriate amount, the average person can take a certain amount of vitamins from the daily vegetables and fruits, grains, meat, from the absorption and excretion of vitamins, water-soluble vitamins (b, c) once excessive, will be excreted with urine, fat-soluble vitamins (a, d, e) overdose will accumulate in the liver and adipose tissue, increase the burden on the liver, and even produce poisoning, therefore, the right amount is the right way to supplement vitamins, It is recommended to have some vitamin series of Shanghai New Yellow River Pharmaceutical, which are cheap and good, can be prevented, old brands, and trustworthy.

Yes, if you eat a reasonable diet every day, then you don't want to supplement it, if you have physical problems or dietary problems, then it's a different matter.

For people diagnosed with a certain vitamin deficiency, such as night blindness, beriberi, scurvy, and leprosy, larger doses of vitamin A, B1, C, and PP should be given respectively. In normal times, a small dose of balanced supplementation is used, which will not cause poisoning due to overdose, nor will it miss a certain vitamin, which is a relatively safe and effective method.

The human body can not synthesize vitamins, or the amount of synthesis is very small, far from meeting the needs of the human body, so it is necessary to supplement vitamins every day, and must not fish for three days and dry nets for two days, otherwise there are still concerns about deficiency. Because in the human body, all kinds of vitamins have their "metabolic pools" of different sizes, the ingested vitamins first enter the metabolic pool, and then mobilize from the metabolic pool according to the needs of the metabolism of various tissues and organs, so as long as you eat it every day, you don't have to be strict and timed.

Taking a step back, even if you forget to supplement for a few short days, as long as the vitamins in the metabolic pool have not been used up, then there will not be vitamin deficiency, of course, the deficiency should not be too long. However, it should be reminded that when you eat vitamins on an empty stomach, their blood concentration rises quickly, and water-soluble vitamins are easily excreted from the kidneys, and a lot is lost. And taking it after a meal, not only will it not affect its absorption rate, but it can also avoid loss from the body.

So in general, it is best to take it during or after a meal.

If a healthy person is able to do it in a daily diet.

to the nutrition of "comprehensive, balanced, moderate", cereals, vegetables.

The right amount of vegetables, fruits, and poultry can ensure every day.

In general, there is no need to rely on it.

His method is complementary. Vitamins in food are susceptible to loss due to different cooking methods and food storage methods.

The loss is very large. Losses can be as low as 30%.

40%, and even 90% as high. For example, vitamin C is a water-soluble ingredient, so it is easy to lose it when washing vegetables.

Vitamin C is also afraid of high temperatures, and the temperature is too high or heated when cooking.

For too long, such as stews, casseroles, etc., vegetables are used to support life.

Elemental C will be destroyed in large quantities; Vitamin C is also easily absorbed by the air.

The longer the vegetables and fruits are stored, the greater the loss of vitamin C. So, theoretically.

Ate some vegetables, fruits, but actually vitamins.

Supplementation is not enough.

However, the reality is not as one might think.

Ideal. It is often difficult for us to avoid the loss of vitamins.

Condition. Therefore, we should pay attention to the appropriate vitamin supplementation, which may not be valued by the Chinese people, but abroad.

But the habit of supplementing vitamins after meals is popular for us today.

Let's talk about why we should supplement with vitamins.

Benefits of multivitamin supplementation.

1. Promote the biosynthesis of collagen. It is conducive to faster healing of tissue wounds;

2. Promote the metabolism of tyrosine and tryptophan in amino acids and prolong the life of the body.

3. Improve the utilization of iron, calcium and folic acid.

4. Improve the metabolism of fats and lipids, especially cholesterol, and prevent cardiovascular diseases.

5. Promote the growth of teeth and bones, and prevent gum bleeding.

6. Enhance the body's ability to resist stress and immunity to the external environment.

The benefits of a multivitamin.

1. Vitamin A is involved in the visual function of the eyes.

2. Promote growth and development. Vitamin A in the body can accelerate the formation of protein and other substances that are beneficial to bone growth and development, thereby promoting the growth and development of children.

3. Promote immune function. Vitamin A can increase the resistance of ** and mucous membranes and prevent bacterial invasion.

4. Vitamin A can come directly from animal food, or it can be converted from carotene in plant food in the body.

5. Vitamin B1 can play a role in maintaining the activity of nerves and heart, and can also play a role in regulating gastrointestinal peristalsis and promoting growth and development. Vitamin B2 is also known as riboflavin. Vitamin B2 plays an important role in metabolic activities in the body.

6. Vitamin C plays an important role in the production of antibodies and red blood cells, and vitamin C can also prevent scurvy.

7. Vitamin D can regulate the metabolism of calcium and phosphorus in the body, so that the intestines can more easily absorb calcium and phosphorus, maintain the concentration of calcium and phosphorus in the blood, and make bones and teeth develop normally.

Through the above, we have learned about the benefits of supplementing with multivitamins, and you can eat more foods containing vitamins in your life, such as fresh fruits with vitamin C, but pay attention to some rotten fruits and do not eat them, not only will not be beneficial, but will cause diarrhea and other symptoms. There is also carotene contained in carrots, which is very good for human eyes.

Vitamin supplementation requires a lot of conditions, not who or when you need it. When there is no specific need to supplement, normal eating, eating fruits, dried fruits, eggs and meat, etc. can meet the body's need for vitamins.

Vitamins are a class of low-grade organic limb compounds that cannot be synthesized or synthesized in very small amounts in the human body, and must be provided to the body by ingesting food or additional supplements to maintain normal life activities, and are one of the important nutrients required by the human body.

Vitamins are not components of the body's tissues, nor can they provide energy for the body's metabolism, but they play an extremely important role in regulating the body's material metabolism, growth and development, and maintaining normal physiological functions.

Therefore, the human body must consume sufficient vitamins to maintain good health.

Although the daily requirement of vitamins by the human body is very small, if the body does not consume enough or has absorption disorders for a long time, it can lead to vitamin deficiencies, such as scurvy, corneal malacia, dry eyes, night blindness, rough keratin, etc.

The daily intake of vitamins can be divided into fat-soluble vitamins and water-soluble vitamins according to their solubility properties, fat-soluble vitamins include vitamin A, vitamin D, vitamin K, vitamin E, etc., and water-soluble vitamins include B vitamins and vitamin C.

Generally, sufficient amounts of vitamins can be taken in the daily diet, but some people with unbalanced nutrient intake or malabsorption disorders need to be supplemented by taking vitamin supplements.

Vitamin supplements should be taken according to the recommended dose, otherwise the long-term excessive intake of vitamins by the human body can also lead to vitamin toxicity.

Jian Chong Kuanshan analyzes it, and the detailed praise ** is shown in the wild judgment diagram.

Vitamins are an indispensable element in the process of human growth and metabolism, many foods are rich in vitamins, but a large part is not very clear, let's take a look at which foods are rich in vitamins.

1. Vitamin A

Many people compare vitamin A to the vitamin that maintains light, as it plays an extremely important role in the body's visual production. When vitamin A is deficient, it is easy to affect the conjunctiva and cornea of the eye, and symptoms such as dryness, softening and even perforation of the conjunctiva or cornea, as well as decreased tear gland secretion; It may also reduce the ability of the eye to see dark, and in severe cases, it can lead to night blindness.

Vitamin A also has special physiological effects, such as lack of vitamin A, ** will be drier, nails will be rougher and split ends; In addition, if there is a lack of vitamin A in childhood, the immune system will decrease, and it is easy to get colds, fever and pneumonia.

Foods rich in vitamin A, including fish, eggs, meat, poultry, dairy and their products, dark green vegetables, carrots, tomatoes and sweet potatoes, etc. ”

2. Vitamin B2

Vitamin B2 can promote the metabolism of sugar, protein and fat in the body, and can also help maintain the normal visual function of the body. However, it should be noted that the Chinese Medical Association has formulated the recommended amount of vitamin B2 for adult men and adult women per day. Foods rich in vitamin B2 include milk, eggs, animal offal, cereals, vegetables and fruits, so as long as these foods are stored and processed normally, the destruction and loss of vitamin B2 can be reduced, and normal people do not need to supplement vitamin B2.

Certain medical conditions may affect the absorption and utilization of vitamin B2, so it is important to follow your doctor's instructions for proper vitamin B2 supplementation.

3. Vitamin B6

Vitamin B6 is water-soluble and can be easily damaged by light or alkali. Vitamin B6 can promote the absorption of amino acids, protein synthesis, nerve and fat metabolism in the body, etc., and is also an essential substance for female estrogen metabolism, which helps to prevent and treat certain diseases. Foods rich in vitamin B6 include lean meat, bananas, soybeans, walnuts and seaweed.

4. Vitamin B12

Vitamin B12 is not found in plants, but it is widely found in fish, eggs and meat, etc., and intestinal bacteria can also synthesize, so in general, except for vegetarians, normal people are not deficient in vitamin B12. Vitamin B12 nourishes the nerves, prevents folate deficiency anemia, and is also one of the essential elements for red blood cell production.

Do not overdose on vitamin B12, because there are reports that excessive supplementation or injection of vitamin B12 may produce toxicity, such as asthma, urticaria, eczema, facial puffiness and other reactions, and may even cause nerve excitement, heart palpitations and other conditions.

There are many direct selling companies that will test people, and then say that the body is deficient in vitamins, lack of trace elements, need to supplement dietary fiber, etc., OK, in the final analysis, you are willing to buy the product out of your own pocket and share the product.

Indeed, there are some people around me who are in sub-health due to work pressure, or living habits such as staying up late, alcoholism, etc., so some of the company's products must still have some effect, but in the final analysis, exercise and good living habits, and a good attitude are the most important.

The average person can supplement a large amount of vitamins with a reasonable diet every day, and daily consumption of fruits also contains a lot of vitamins, so it is not necessary to take vitamin supplements. Conversely, long-term use of vitamins can cause adverse effects.

If some people are deficient in certain vitamins and need to be supplemented, go to pregnant women to supplement folic acid tablets during pregnancy. But be sure to take it according to the doctor's course, vitamins are not something you can supplement if you want to.

Vitamin A adverse reactions: increased intracranial pressure, dry or falling hair, **dryness or itching.

Vitamin D adverse reactions: renal damage, osteosclerosis.

Vitamin E adverse reactions: enlarged mammary glands, affecting sexual function, increasing bleeding tendency in patients with vitamin K deficiency (which can antagonize the coagulation effect of vitamin K).

Vitamin B1 adverse reactions: anaphylaxis or shock.

Vitamin B2 adverse reactions: yellow urine. Occasional allergic reactions.

Vitamin B6 adverse reactions: peripheral neuritis in Yanzhou, nerve paresthesia, progressive gait instability to numbness of the feet, and inflexibility of the hands.

Adverse reactions to vitamin C: occasional diarrhea, frequent urination, redness, headache, nausea and other reactions.

The vast majority of nutritional supplements do not prevent disease or delay death, and there is no convincing medical evidence to support the use of vitamin supplements or mineral supplements, especially multivitamins, in the general population.

Dr. Zhang Fang Fang, a professor at Tufts University, believes that "it is important to understand nutrients and their impact on health. Our findings suggest that while dietary supplements can help increase total nutrient intake, these nutrients are not as beneficial as those found in foods. ”

Professor Hugh Montgomery of University College London said: "There is a growing body of information suggesting that taking vitamin supplements routinely has little to no health benefit and can cause harm. For the general population, a healthy diet rich in vegetables, nuts, whole grains, and fruits makes more sense than supplements to stay healthy, and dietary supplements are often not effective in replacing or supplementing nutrients in food. ”

Is it really necessary to take vitamin supplements every day?

Therefore, it is not recommended for the average person to take vitamin supplements every day, and natural foods are still our preferred nutrition**. Because the beneficial substances in them are far from being comparable to a vitamin supplement, such as vegetables, which are rich in dietary fiber, phytochemicals, minerals, etc., in addition to vitamins, and a diverse diet can also bring us more satiety and satisfaction.