The dietary supplement market is growing rapidly. This is a response to high demand among consumers, as more and more people want to take care of their health – both externally and internally. A properly balanced and varied diet should cover the body’s daily requirement for nutrients. So when can a mineral complex and vitamins in tablets be an enrichment?
Is taking vitamins recommended?
It is the family doctor or other specialist who should decide what vitamins and minerals we should additionally take. In some patients, vitamin supplementation may be indicated, while in others it is not necessary. Choosing the right dosage is also very important, because the dose will determine the effects of supplementing the given ingredients. An important criterion when considering starting additional supplementation is also the season, e.g. in the summer we have greater access to fresh vegetables and fruits, and thanks to this we can provide vitamins and minerals with the diet.
Vitamin supplementation – when is it worth consulting a doctor?
It is worth seeking the opinion of a specialist about which vitamins you should take on a daily basis, among others if:
- you are on a diet with a negative calorie balance (you are losing weight),
- you cannot eat certain foods (for example due to your health condition),
- you play sports,
- you have a job that requires intensive mental work,
- you want to support the proper development of your child,
- you are pregnant or breastfeeding,
- you are struggling with poor well-being,
- you experience ailments in the form of a feeling of tiredness and fatigue,
- you do not eat meat and/or other animal products,
- you want to take care of the condition of your skin, hair and nails,
- you notice cheilitis in the corners of your mouth,
- you have excessively pale skin,
- you feel cold inappropriately to the weather and activity,
- you have difficulty concentrating.
Why is consulting a specialist important?
Although you can buy a complex of vitamins and minerals in tablets in stores or pharmacies without much trouble, supplementation without consulting your doctor is not recommended. It is worth having specific reasons for supplementing certain nutrients. If you notice specific indications that you need supplementation, they may also result from reasons other than you suspect. Based on your medical history, your doctor may order you to perform specific blood tests, for example to determine the level of certain vitamins in your body. This makes it easier to choose the right products and establish their individual dosage. What is more, in the future you can verify whether supplementation brings the desired results. Also, keep in mind that some dietary supplements may affect the effects of other preparations you are taking.
What vitamins for everyday use?
In order to support the proper functioning of the body on a daily basis, the doctor may recommend supplementation of both individual vitamins and minerals, as well as richer complexes that contain several or a dozen or so ingredients. These often include:
- Vitamin C – supports the proper functioning of the immune system.
- Vitamin E – has an antioxidant effect, neutralizing free oxygen radicals.
- Vitamin D – supports the proper mineralization of bones and teeth.
- B vitamins (usually as a complex of B vitamins):
- Thiamine – supports the functioning of the nervous system.
- Niacin – contributes to proper metabolism.
- Riboflavin – takes part in the metabolism of neurotransmitters.
- Pantothenic acid – participates in the synthesis of hormones.
- Vitamin B6 – supports proper blood pressure.
- Biotin – strengthens hair, skin and nails.
- Folic acid – essential for the proper synthesis of DNA and blood-forming processes.
- Vitamin B12 – contributes to the functioning of the circulatory and nervous systems. Calcium – important for the blood clotting process.
- Magnesium – is a catalyst for many metabolic changes.
- Zinc – supports the immune system.
- Copper – participates in the formation of red blood cells.
- Selenium – supports fertility.
Pay special attention to these vitamins
Some vitamins and minerals require more frequent supplementation than others. This is due to lifestyle and individual health factors, for example:
- Vitamin D – is synthesized primarily by the skin exposed to sunlight. In Poland, in the autumn and winter, due to warmer clothing and heavy cloud cover, many people do not supply enough vitamin D to their bodies. For this reason, doctors recommend vitamin D supplementation from October to April. Moreover, in the case of people who perform office work or use sunscreens on their entire body, it may be advisable to take vitamin D all year round.
- Folic acid – is a vitamin whose supplementation is especially recommended for pregnant women. This is due to the fact that folic acid has a significant impact on the proper development of the fetus in the early stages of pregnancy. Its proper level reduces the risk of neural tube defects in children. Women should supplement folic acid as early as the stage of deciding to enlarge the family and take it until at least the 12th week of pregnancy.
- Vitamin B12 – its supplementation is mandatory for people who do not eat meat, because its main source is animal products. Vitamin B12 is essential for the proper functioning of the human body, which is why vegans and vegetarians should definitely take it.
- Iron – the doctor may decide to prescribe iron to patients who regularly donate blood or have difficulties in properly absorbing this element. Iron is often supplemented by pregnant and breastfeeding women.
Vitamin and mineral complex – what are its advantages?
If the list of vitamins and minerals to supplement is long, it may be worth considering using a multi-ingredient product. Many manufacturers develop such supplements for specific target groups, for example for specific age groups, but also for individual genders. What are the differences between dietary supplements for women and men? They may contain different ingredients or their proportions. For example, dietary supplements for men may more often contain manganese, which supports proper energy metabolism. In addition, a complex of vitamins and minerals may also include other organic chemical compounds, such as coenzyme Q10. Plant extracts are often used – for women, horsetail extract, which has a positive effect on the condition of hair and nails, and for men, ginseng extract, which has a beneficial effect on libido.
Vitamin supplementation and nutrition
No dietary supplement is a substitute for a balanced diet and a healthy lifestyle. Therefore, if you do not have health reasons to limit your diet, make sure that it is varied and provides your body with as many nutrients as possible. Your plate should primarily include:
- Fresh vegetables – they contain both vitamins and minerals. If possible, they should not be subjected to heat treatment or should be cooked briefly to retain as much nutritional value as possible. A good example is green leafy vegetables, which are a valuable source of B vitamins, susceptible to decomposition as a result of excessive heating.
- Seasonal fruit – a treasure trove of vitamins, minerals and enzymes valuable for health. It is worth eating fruit from Polish crops in particular, although in autumn and winter you should not give up eating fruit and you should also reach for imported ones, such as oranges.
- Whole grain products – bread, groats or pasta are a valuable source of, among others, B vitamins, zinc, magnesium, copper, potassium and iron. In addition, these products provide dietary fiber, which supports proper digestion.
- Cold-pressed vegetable fats – contain omega-3 and omega-6 acids important for health, which support the functioning of the nervous system. They are also a source of vitamins A, B, C and E.
- Fish – is another source of unsaturated fatty acids, as well as vitamins A, D, E and minerals: iodine, selenium and iron.
- Eggs – a real nutritional bomb. They are a rich source of vitamins A, B, E, D and K. They contain phosphorus, potassium, sodium, calcium, iron, magnesium, copper, zinc and selenium.
- Milk and dairy products – they contain vitamin D, vitamin K, as well as magnesium, potassium and calcium.
- Lean meat – a good source of heme iron, zinc and vitamin B12.
- Plant sources of protein – for example, beans and chickpeas contain non-heme iron.
- Nuts and seeds – they contain unsaturated fatty acids, as well as B vitamins, phosphorus, magnesium, iron, calcium, potassium and zinc.
- Pickles – they provide healthy bacterial cultures that support proper intestinal peristalsis.
- Offal – liver in particular is rich in nutrients such as iron, zinc and vitamin B12.
By taking care of a varied diet and composing meals appropriately, you can best support your health. Therefore, limit the consumption of highly processed foods to a minimum, which, despite their high energy content, do not contain vitamins, minerals, healthy fatty acids, fiber or probiotics.
What vitamins in tablets for every day? Various products to choose from
If you are planning systematic, long-term supplementation under the supervision of a doctor, make sure to choose a product tailored to your individual needs. You can choose a complex of vitamins and minerals, which requires swallowing one capsule every day, not several or a dozen. However, this is not the end, because you can also choose the form of taking the supplement. For example, people who have difficulty swallowing vitamins in tablets, including children and the elderly, can choose those that dissolve in water. Effervescent lozenges work great, as they turn into a tasty drink when added to water. Avoid dietary supplements with added sugar. Try to choose products with natural ingredients, such as fruit juice, which gives the supplement an attractive taste. Also read: Hangover remedies – what to do after drinking too much alcohol?