Without regular use of vitamins, a person becomes more vulnerable and open to many different diseases.
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Over the past two to three decades, constant developments have been carried out in the field of pharmaceuticals, the goal of which is to provide humanity with synthetic vitamins designed to replace natural ones.
An increasing number of people, frightened by the prospect of getting sick, rush to pharmacies and buy colorful pills in a sweet coating and attractive packaging, spending a lot of money on it. Do these people get sick less?
Are vitamins harmful?
Not at all. American scientists conducted studies, the results of which stunned both doctors and their patients. It is known that most people die from cardiovascular diseases. So: no doses of synthetic vitamins C, E and beta-carotene, taken by a large group for 6 years, did not in any way reduce the mortality rate from heart and vascular diseases.
Moreover, exceeding the required dose of vitamins can negatively affect your health and even cause the accelerated development of certain diseases.
For example, excessive intake of vitamin A is a direct path to liver disease. An overdose of vitamin D contributes to the development of osteoporosis. Taking a pharmacy complex necessary for the body vitamins C and E, but without parting with a cigarette, it is very easy to get cancer or tuberculosis. It turns out that vitamins C and E are incompatible with nicotine, and this combination is very dangerous. The list can go on and on - excessive consumption of any synthetic vitamin preparations not only does not have any positive effect on health, but is also fraught with the development of diseases.
Which ones are useful?
If we talk about vitamins obtained from natural products, the situation is different. It is impossible to “overeat” natural vitamins!
By the way, vitamins alone, without microelements, are unable to improve the health of the body: this is why pharmaceutical preparations are not effective. Vitamins and minerals are an indivisible whole. For example, without vitamin D, calcium cannot be absorbed, and copper helps vitamin C to appear. From vegetables, fruits, herbs and other foods, we get the optimal dose of vitamins “associated” with a certain set of microelements. For example, in a fresh orange, vitamins PP, E, as well as other microelements and biologically active substances are grouped around vitamin C. And industrial vitamin C is known to everyone ascorbic acid- enters the body without such a “bundle”, which means it has absolutely no effect.
But this is not so: there is an effect - negative and even dangerous. Scientists have proven that if we take industrial vitamins, the body supplements them with its own minerals, which are already ingested along with food. Thus, our own reserves of minerals are gradually depleted.
What are they made of?
If you are still convinced that pharmaceutical vitamin preparations are made from natural ingredients of plant and animal origin, we will disappoint you. Pretty pictures, commercials and brochures that trick our brains into associating pills with fruits and vegetables are nothing more than a deceitful trick to convince us to spend money. Oil, tar, fungi, bacteria, animal corpses - these are the main set of raw materials from which colorful tablets are produced.
Are you shocked? But it's true. Vitamin B12 is made from rotten sludge, vitamin B2 is made from genetically modified hay bacillus, folic acid, which all doctors recommend pregnant women take, is made from boiled frog skin.
Who needs it and why?
Let's be realistic: second only to the oil barons, the richest in the entire world are the pharmaceutical barons. That is, the production of synthetic vitamins is an extremely profitable business in which huge amounts of money are spent. Monopoly corporations produce ever new varieties of artificial vitamins, profiting from the health of consumers.
So what, you can’t buy vitamins?
The main thing is to understand that health does not depend on vitamins from the pharmacy. Our body actually doesn’t need that many vitamins every day, and it’s quite possible to get them from natural products: apples, currants, apricots, cabbage, parsley, onions, garlic, carrots and other common and not so expensive vegetables and fruits. Even a loading dose of ascorbic acid will not prevent or cure scurvy. But onions, potatoes and lingonberries will prevent and cure!
If your doctor prescribed vitamins for you, follow the recommendations exactly, without “amateur activities.” Remember that the same vitamin can bring both benefits and harm.
Finally, when purchasing drugs at the pharmacy, “turn on” the logic. Yes, some (few!) vitamins are made from natural blueberries, oranges and other products. But imagine how many berries are needed in order to obtain a concentrated “dry residue”?! And how much should such drugs cost? We are mostly offered inexpensive, beautiful tablets...
If you take vitamins that you don't need, you're not only wasting your money, but you're also putting your health at risk. Let's look at the myths and real facts about this!
Myth 1: Anyone can benefit from a multivitamin.
Vitamin supplements became popular in the early twentieth century when people found it difficult or even impossible to obtain a wide variety of fruits and vegetables throughout the year. In those days, diseases associated with vitamin deficiency were quite common: bowed legs and ribs due to rickets, skin problems caused by pellagra. These days, the likelihood of you being severely deficient in vitamins is low if you eat an average diet. Many modern products are enriched with vitamins. Of course, many people would still benefit from eating more vegetables, but multivitamins still can't replace them. There are approximately twenty beneficial ingredients in multivitamins, and hundreds in plant sources. If you simply take multivitamins without monitoring your diet, you are missing out on many nutrients that could improve your health.
Myth 2: Multivitamins will compensate for a poor diet.
Health insurance in pill form? If only it were that simple! Studies involving more than one hundred and sixty thousand middle-aged women have shown that multivitamins are not all that effective. According to scientists, women who take multivitamins are no more good health than those who don't drink them, at least when it comes to serious illnesses like cancer or heart attack. Even women with poor diets do not improve their health by taking multivitamins. 
Myth 3: Vitamin C will help fight colds
In the seventies Nobel laureate Linus Pauling popularized the idea that vitamin C could help prevent colds. Nowadays, in every pharmacy you can find plenty of different products with vitamin C. But don’t give in to the illusion! In 2013, researchers analyzed new data and came to a disappointing conclusion: vitamin C does not help protect against colds. The effect is noticeable only in people with serious loads: marathon runners, skiers, soldiers. Of course, it is important not only to consider the ability to prevent disease. Taking the vitamin reduces the extent of the disease, but the effect is practically unnoticeable. Typically, an adult has a cold twelve days a year. Taking vitamin C will reduce this amount by one day. Children can go from twenty-eight days of a cold to twenty-four. Additionally, taking vitamin C every day can make cold symptoms less severe. In short, decide for yourself whether the minimal benefits are really worth the constant purchase of vitamins. It may be easier to include vitamin C-rich foods in your diet to strengthen your body. naturally.
Myth 4: Taking vitamins prevents cardiovascular disease
For a time, researchers theorized that vitamins C and E, as well as beta-carotene, helped prevent cardiovascular disease by reducing plaque buildup in the arteries. B vitamins also seemed promising, because folic acid, B 6 and B 12 help break down the amino acid homocysteine, and high levels homocysteine lead to cardiovascular diseases. Unfortunately, not a single assumption was confirmed. An analysis of seven experiments with vitamin E found that consuming this substance does not reduce the risk of heart attack or death from a heart attack. Studies have also been conducted on beta-carotene: taking dietary supplements with this substance even slightly increases the likelihood of death. Testing vitamin C also did not lead to a positive result. B vitamins do reduce homocysteine levels, but this does not affect the risk for the heart. Recent studies have shown that vitamin D 3 improves heart function, but further experimentation is required. Instead of popping pills, it's best to eat as varied a diet as possible, regularly eating fruits, vegetables and whole grains. 
Myth 5: Taking vitamins protects against cancer
Researchers know that unstable molecules known as free radicals can damage the DNA of cells and increase the risk of cancer. Additionally, antioxidants are known to help stabilize free radicals, theoretically making them less harmful. So why not take antioxidants to protect your health? Unfortunately, research currently does not show any positive effect from such measures. In several experiments, scientists tried to test the benefits of taking vitamins, but they never found confirmation of this. Your risk of developing cancer remains the same whether you take the pill or not. B vitamins do not help, neither E nor C work, beta-carotene is also useless. One study found that taking vitamin D and calcium supplements reduced the risk of cancer, but the difference was so small that it was not worth taking into account. Simply put, this can be chalked up to coincidence. 
Myth 6: Vitamins won't hurt anyway
Previously, it was common to think that vitamins may not always be beneficial, but they certainly do not harm. However, research has shown that this is the wrong approach. There has been a large study of beta-carotene tablets. Scientists wanted to discover whether consuming the antioxidant would prevent lung cancer and death among smokers. However, the results were shocking: it turns out that antioxidant pills can lead to cancer in both men and women! For example, consuming B6 and B12 may increase the likelihood of developing lung cancer. There is an experiment indicating that high doses folic acid may increase the risk of bowel cancer. Vitamins are safe when you get them from food, but in pill form they can act like medicine. This can lead to unpredictable, sometimes dangerous consequences. Take vitamins if your doctor recommends them. 
Truth: Vitamin D May Be Beneficial
Research has shattered faith in most vitamins, but there are exceptions. Scientists suggest that vitamin D may protect against a range of problems. For example, men with normal level vitamin D reduces the risk of heart attack by 50 percent. Getting enough vitamin D reduces the risk of many types of cancer. This vitamin is associated with sunlight: the body produces it when the rays hit the skin. However, many people spend too much time indoors and don't get enough of the vitamin. However, even if you decide to take nutritional supplements, remember that everything is good in moderation.
Truth: Women planning pregnancy need vitamins
There is a group of people who should take multivitamins: expectant mothers. Women who get enough folic acid seriously reduce the likelihood of having a child with spinal defects. It is recommended to take four hundred micrograms of folic acid daily while planning pregnancy. In other cases, folic acid is not so important. According to statistics, a deficiency of this substance can be noted in only one percent of people.
We often wonder: what vitamins are best to take, how to choose the right one without harming the body? Roman Brusanov, dermatologist, brand manager of Siberian Health, answers important questions about vitamins, dietary supplements, the intricacies of choice and use.
Is it necessary to get tested before taking vitamins? Is it possible to harm the body by taking vitamins without consulting a doctor?
A healthy person leading an active lifestyle, who prefers to support the body, knowing that some substances in his diet is not enough, is not necessary to take tests before taking vitamin complexes.
It is necessary to take tests for vitamins and microelements only as prescribed and under the supervision of a doctor if there is a suspicion of hypo/hypervitaminosis, women planning pregnancy, and nursing mothers.
Taking multivitamin complexes on your own is unlikely to cause harm. If we talk about water-soluble vitamins, then our body absorbs as much as it needs now, the remainder is excreted through the kidneys and intestines. If we talk about fat-soluble vitamins, then by adhering to the recommendations for use, you will not get an excess of them in the body. Moreover, the composition of multivitamin complexes is selected in such a way that it guarantees the impossibility of a serious overdose, even if for some time you take a slightly higher dose than indicated on the package.
Are vitamins and microelements divided into categories and according to what parameters (by digestibility, by the possibility of combination, by the frequency of deficiency, by the rate of excretion from the body)?
Based on their chemical structure, vitamins are grouped into four groups: aliphatic, alicyclic, aromatic and heterocyclic. But the classification by solubility is considered popular: Fat-soluble vitamins - A, D, E, K, F and Water-soluble vitamins - B, C, N, P, U and a group of vitamin-like substances with certain properties of vitamins. However, they do not have the main signs of vitamins. A well-known representative is coenzyme Q. Considering the metabolic mechanisms water-soluble vitamins, they are eliminated from the body faster and hypovitaminosis occurs more often in this group. Fat-soluble vitamins can accumulate in the body and have a low rate of elimination.
When should you take vitamins and microelements? Is there a universal schedule? How long does the course last on average?
- those who are aware of their meager presence in their diet and want to prevent a lack of micronutrients in the body, and at the same time the undesirable consequences of their lack;
- during periods of difficult physical activity and active sports: everyone who trains hard has an increased consumption of all necessary vitamins and microelements. For this group of people, special complexes are created with dosages adapted for athletes (for example, Siberian Health has “Megavitamins” in the Siberian Super Natural Sport line);
- people with poor eating habits: their diet contains a lot of unbalanced foods, they eat irregularly, eat mostly monotonous meals, mainly prepared foods and fast food;
- people who follow a diet to lose weight or vegetarians who do not receive a complex of essential vitamins and microelements from food;
- during periods of physical activity and stressful conditions (examination session, working on a project or an unbearable boss);
- during pregnancy and lactation, when the consumption of all necessary substances increases.
There is no universal schedule; if taking vitamin complexes is aimed at solving and meeting needs, then the duration and frequency of repetition of the course is determined by the doctor. If you make a decision on your own, then the recommended duration of the course is at least 1-2 months, repeated 2-3 times a year. But a spring preventative course is recommended for almost everyone.
What happens if you overdose on vitamins and minerals? Could this have a detrimental effect on your health?
Vitamins are not sweets and candies. If you exceed the dosage specified in the instructions or take vitamins for athletes who are not athletes, you can get an overdose or hypervitaminosis. More often this occurs with prolonged and uncontrolled intake of fat-soluble vitamins, which tend to accumulate in the body. Symptoms of hypervitaminosis vary: from skin rashes to disorders of the central nervous system. They do not appear instantly, but develop over time. You will have to consult a doctor for specialized help and, of course, stop taking the vitamin complex.
Does vitamin C really improve immunity and is useful for ARVI, colds, and flu?
Vitamin C (ascorbic acid) is one of the most important vitamins necessary for health and proper functioning of human metabolism. Its role in metabolism is complex and multifaceted - from maintaining optimal functions of connective and bone tissue, to strengthening the immune system and fighting aging.
Vitamin C is an antioxidant, and its sufficient amount in the body improves the ability of cell membranes to resist damaging factors of various nature - from pathogenic viruses and aging-causing sun rays to the fight against inflammation in muscle tissue after training. Therefore, vitamin C is believed to be beneficial for immunity. Also, vitamin C in high doses helps reduce the duration of colds by 30%.
What vitamins and minerals affect beauty and women's health?
· Beta-carotene, a precursor to vitamin A or, scientifically speaking, a provitamin. Our body cannot produce it, and we must obtain it from plant foods, since it is practically absent in animals. Beta-carotene itself is extremely useful and necessary for our body; it is a powerful antioxidant.
· Vitamin E is an antioxidant, it is taken up with aging and provides cancer protection. This substance supports the functioning of the female reproductive glands, increasing the amount of estrogen hormones.
· Vitamin D3 is involved in the regulation of calcium and phosphorus metabolism and prevents photoaging of the skin (protects against the development of osteoporosis).
· Hyaluronic acid - improves the condition of the skin, increasing its firmness and elasticity, and also plays a key role in the physiology of the joints: it imparts viscosity to the joint fluid and protects against age-related changes.
· Taurine is a powerful antioxidant with a mechanism of action. Necessary for activating energy metabolic processes. Improves memory and protects brain cells.
· Folic acid protects the cardiovascular system and prevents the development of anemia.
· Omega-3 and omega-6 are one of the main fighters for beauty. The body cannot produce them on its own; fatty acids must be obtained from the outside - from fish and vegetable oils. Omega acids inhibit skin aging, support the immune system and improve heart function.
· Vitamin C - beauty vitamin. It has an antioxidant effect. Ascorbic acid regulates the formation and destruction of melanin. Therefore, with its deficiency, freckles, age spots and moles appear in large quantities.
· Biotin – this B vitamin is essential for anyone who wants thick and strong hair. Biotin will help normalize the functioning of the nervous system: sleep and stress resistance.
· Folic acid – needed for many processes occurring in the body. This substance is responsible for cell growth and maintaining DNA integrity, protecting the body from tumors. It is necessary for the proper functioning of the immune system, the functioning of the heart and blood vessels. Folic acid has a beneficial effect on the nervous system, and therefore on mood and performance. And finally, folic acid is necessary for hematopoiesis - and so necessary that its deficiency can cause anemia.
Phytoestrogens – estrogen-like substances plant origin, which are recommended to be taken from the age of 30, when the body begins to prepare for hormonal changes. Promotes the production of collagen and elastin, the renewal of skin cells (due to which skin turgor is maintained and the appearance of wrinkles is prevented). Strengthen bone tissue by slowing down the loss of calcium (protection from injury). Protect the cardiovascular system by reducing cholesterol levels and normalizing lipid metabolism. The company's product range includes the Chronolong product, which we have been producing for over 15 years; it improves the quality of life of women, taking care of their beauty and activity.
What external manifestations (symptoms) indicate vitamin deficiency? Please give examples: hair, nails, skin, teeth, eye condition, etc.
· Skin is the first thing we look at. Lack of vitamins makes it dry and flaky. Constantly cracking or flaking lips, the appearance of acne, cracks and sores in the corners of the mouth, inflammatory processes on the skin and even bruises.
· Nails - with a lack of vitamins, they become dull and brittle, and even repeated use of nail care products - oils or special varnishes - does not correct the situation. A lack of vitamins will be indicated by the pallor of the nail plate, the appearance of dimples, stripes or spots on it.
· Hair – the main sign of a lack of vitamins on the part of the hair is fragility and a tendency to fall out. But the unexpected appearance of dandruff, ulcers and pimples on the scalp or its constant itching should also alert you.
· Eyes – decreased vision at dusk is a serious sign of vitamin deficiency. Hypovitaminosis can cause redness and swelling of the eyelids, constant itching and discharge from the eyes, frequent inflammatory diseases, intolerance to bright light.
· Oral cavity - increased bleeding of the gums, ulcers on the cheeks and tongue, loose teeth with sensitive enamel and a tendency to crumble, as well as a swollen, coated or discolored tongue are also clear signs of a lack of vitamins.
· Nervous system – symptoms that are often attributed to stress and fatigue – inability to concentrate, insomnia, depression, apathy, irritability – signs and lack of vitamins. Also lack of appetite, lack of energy, constant irritability and even decreased sex drive.
Vitamin D: do all Russians need it? In what form is it best to take it for better absorption? Is it true that it should be combined with calcium?
Vitamin D is necessary not only for children, but also for adults: thanks to it, calcium is deposited in the bones, ensuring their strength. With age, bone growth stops, but calcium metabolism in them continues, so vitamin D deficiency does not go away without leaving a trace for both children and adults. Thus, about 1/3 of women after menopause suffer from calcium leaching from their bones, which leads to osteoporosis and an increased risk of fractures. Older men are also at risk of developing osteoporosis, although the risk is lower than in women.
The bodies of people living in countries with cloudy climates or in cities covered with smog have a problem synthesizing vitamin D through exposure to the sun. In addition, this can be a problem for Eastern women - because they wear clothes that are too closed, blocking the access of the sun's rays to the skin. It must be borne in mind that with age, the body's ability to synthesize this vitamin under the influence of sunlight deteriorates.
Vitamin D regulates the body's absorption of calcium. If this vitamin is not enough, then calcium in the intestines will practically not be absorbed, no matter how much a person receives it from food. Therefore, to prevent rickets in children and osteoporosis in adults, it is better to take calcium and vitamin D simultaneously, as part of a complex or separately.
Vitamin D comes in two forms: D2 (ergocalciferol) is obtained from yeast, from plant sources, D3 (cholecalciferol) is synthesized from animal products, so it is not suitable for vegetarians. Officials say both forms work the same way.
Do all pregnant women need vitamins? What vitamin deficiencies are most common and what supplements are beneficial for any expectant mother?
Taking vitamin complexes should begin at the stage of pregnancy planning. Practice shows that most expectant mothers, even those who adhere to healthy image life, already at the beginning of pregnancy experience a lack of three or more nutrients.
Vitamins and microelements necessary for pregnant women:
- Folic acid (vitamin B 9) is a well-known vitamin for pregnant women. It participates in the formation of the placenta. A deficiency of this substance can cause damage to the baby's neural tube and cause miscarriage.
- Vitamins B 6 and B 12 are the main B vitamins, in addition to folic acid. They affect the normal development of the fetus and the condition expectant mother, including those responsible for most of the metabolic processes occurring between the body of mother and child, the absorption of nutrients, and the development of organs and systems of the fetus. Among other things, vitamin B 12 promotes the complete absorption of folic acid, and B 6 (pyridoxine) is responsible for the synthesis of proteins from which the cells of the child’s body are “built”.
- Vitamin E (tocopherol) acts as an antioxidant and is involved in tissue respiration. A lack of vitamin E causes weakness, muscle pain in the mother, and can lead to miscarriage.
- Vitamin D 3 (cholecalciferol) is synthesized under the influence of ultraviolet radiation (sun rays), so a pregnant woman is recommended to visit the fresh air. It increases the bioavailability of calcium and phosphorus. When taking vitamin D3, it is important not to exceed the recommended amount.
- Vitamin A (retinol, beta-carotene). His task is to participate in the development and nutrition of the unborn baby.
- Iodine promotes the full development of the child’s mental and physical abilities.
- Iron (deficiency can lead to anemia).
- Calcium is needed not only for the development of the baby’s bones and muscles, but also for the formation of his nervous system. A lack of calcium has negative consequences for the fetus.
- Omega-3 polyunsaturated fatty acids are important when planning pregnancy, as they reduce the likelihood of complications and contribute to the normal development of the fetus, especially its central nervous system.
Are there any contraindications to taking dietary supplements? Can all vitamins and minerals be taken for diseases of the gastrointestinal tract, cardiovascular and other diseases?
The main contraindication to taking a particular product is individual intolerance to the components included in the composition, which usually manifests itself in the form of allergic reactions.
In addition, vitamin complexes and other dietary supplements often include extracts of various plants, so if taken uncontrolled, they can negatively affect the condition of a person suffering from one or another pathology. For example, such an adaptogen and neurobooster as ginseng helps to increase blood pressure, which will adversely affect persons with arterial hypertension. To exclude such undesirable effects, it is recommended to carefully read the description of the products and consult with your doctor, who will take into account your condition and prescribe the necessary complex.
We are accustomed to thinking that vitamin C is important and is needed solely to strengthen the immune system and fight various rose viruses that lie in wait for us in the autumn-winter season. But in fact, this vitamin has a lot of other useful properties and even has a special name “beauty vitamin”. The fact is that under the influence of ascorbic acid - another common name for vitamin C - our body naturally produces collagen, which prolongs the youth and elasticity of the skin.
Vitamin C was first isolated in April 1932 by the American biochemist Charles Glen King, and a year later its exact formula was determined, which made it possible to synthesize the vitamin artificially. Another property of vitamin C that is absolutely important for us is its proven anti-cellulite effect and effective assistance in weight loss. But the list, of course, does not end there.
What are the benefits of vitamin C?
- It is a powerful antioxidant that helps the immune system cope with bacteria and viruses.
- Participates in metabolic processes and “starts” metabolism.
- Promotes collagen production, increasing the elasticity of skin cells.
- Has a beneficial effect on the functioning of the nervous system.
- Helps remove cholesterol from the blood and from the body - heavy metals(such as copper and lead).
- Regulates the formation and destruction of melanin: with a lack of this vitamin, freckles and age spots become brighter.
Where to get vitamin C
Of course, you can and should get vitamin C from citrus fruits: oranges, lemons, grapefruits, pomelo and limes. However, you probably know that citrus fruits are far from leaders in vitamin C content. They can easily compete with black currants, rose hips, sweet peppers, parsley, sorrel and kiwi. There is a surprising amount of vitamin C in walnuts, which are also rich in omega-3 fatty acids. In winter, the traditional snack for this time of year - sauerkraut - becomes an important source of vitamin C.
Vitamin C can also be obtained from pharmaceutical preparations, such as “Ascorbic acid”, “Vitamin C effervescent tablets”, “Asvitol” or “Ascovit”. It should be remembered that natural vitamin C obtained from food will in any case be more effective than its artificial analogues.
Three myths about vitamin C
Treats colds
Although vitamin C does help strengthen the immune system, it cannot cure a cold that has already begun. Recent research has shown that taking vitamin C after the onset of illness does not affect its duration or symptoms. However, in fairness, we note that preparations with vitamin C make recovery faster and more thorough. And the regular presence of foods rich in vitamin C in the diet still reduces the risk of infection.
Reduces the risk of cancer
According to research, one of the miraculous properties of vitamin C is nothing more than speculation based on a combination of its other beneficial properties. Scientists conducted experiments during which they found that taking vitamin C does not reduce the risk of cancer. In other words, the same properties can be attributed to any vitamin, since only their combination and optimal balance will help avoid any diseases if they are not genetically determined.
Everyone needs it
This statement is true, but with serious amendments. Like any vitamin, ascorbic acid should be present in every person’s diet, but it is important to consider the permissible daily intake. For children from one to 6 years old it is 50 mg/day, for adolescents - 75 mg/day, for adults - 100 mg/day (the same applies to pregnant women). You should be wary of statements about the categorical benefits of vitamin C: remember that ascorbic acid can irritate the gastric mucosa, and freshly squeezed citrus juices are contraindicated for people with sensitive teeth(in this case they can be diluted with water in a ratio of 1:1).
The nutritional mantra says: “Vitamin A is the key to good vision and cell growth.” Its deficiency in the body is in most cases visible to the naked eye. Due to A-deficiency, the skin becomes dry, flaky and lifeless. Often against this background, dermatitis develops, a rash appears, and... Other troubles include so-called night blindness, or a low threshold of night vision. In addition, the protection of the mucous membranes of the entire body and teeth weakens, premature wrinkles appear on the skin, and hair falls out treacherously. After this, how can one not believe that this one stands for the main thing in matters of beauty?
VITAMIN A - benefit
Vitamin A (both topical and internal) is a general recommendation for the treatment of acne, various skin diseases and plays an important role in combating the first signs of aging. And this is also a huge impulse for everyone immune system- it helps cells cope with various types of infections.
How it works
Once in the blood, vitamin A is partially stored in the liver, and partially enters the blood in the required concentration for the needs of various organs. For example, it helps speed up the regeneration of skin cells during a rash or “tighten” it.
Brief educational program
There are two types of vitamin A in nature: retinoids (they come from animal products) and beta-carotene (from plants). In 2013, scientists from the Food and Nutrition Board at the US Institute of Medicine discovered an interesting feature: over the past twenty years, the amount of vitamins in fruits, vegetables and greens leaf salads almost halved. That is, one unit of vitamin A now contains only six carotenoid molecules instead of the previous 12. However, this does not mean that the consumption of fruits and vegetables should double. A rich A-alternative can be liver, fatty fish and dairy products.
1) Most of this antioxidant is found in red bell pepper, spinach (great for the first half of the day), asparagus, sweet potatoes, easy pumpkin pie (helps the heart), carrots, apples, bananas, mangoes and apricots.
2) What sounds more tempting: a cup of ice cream or 20 cans of canned tuna? Believe it or not, both of these positions contain exactly the same amount of vitamin A (about 20% of what you should be getting each day). However, keep in mind that 25 scoops of ice cream equals one baked sweet potato.
3) Another useful tip: vitamin A enhances its effect in combination with zinc and vitamin E.
Just without fanaticism
Vitamin A is fat-soluble, which means it is not only easily absorbed, but also accumulates in the body. What can play a cruel joke is an overdose. Among the common side effects- joint pain, nausea, migraine. As you age, excessive intake of vitamin A supplements can trigger osteoporosis and weaken bone tissue, increasing your risk of fracture by seven times!
If you are taking any medications, be sure to ask your doctor if taking a vitamin A supplement is safe. For example, it enhances the effectiveness of acne medications, but it can be extremely dangerous if you have problems with your liver, kidneys, or bone density.
