How to take vitamins correctly? When to start taking vitamins, at what time of year?

Is it possible to live without vitamins?

These bioactive substances are absolutely irreplaceable in our diet. They are a key factor in metabolism. Without them, the human body does not grow and develop, and its injured tissues are not renewed.

The daily need for vitamins is small, but a deficiency of vitamins in the body leads to pathological changes:

• weight loss;
• sleep disturbance;
• loss of appetite;
• bad mood;
• chronic fatigue;
• frequent colds;
• weakening of the immune system.

Vitamins support male sexual activity and female libido. They allow you to conceive, bear and feed a healthy child. That is why vitamin complexes are recommended for women during pregnancy and nursing mothers.

In modern cosmetology, there is nowhere without this elixir of life and beauty. Based on it, you can make a miracle cream that helps you quickly get rid of acne. Experts say that vitamins for hair and nails are also necessary.

Pet owners know that their pets also need vitamins. In pet stores you can buy general strengthening vitamin complexes for cats, dogs, rodents, birds and fish.

Functions of vitamins:

• Increases the body's resistance to various diseases and infections: stimulates the production of antibodies, neutralizes toxins, regulates metabolism and tissue nutrition.
• Regulate the normal state of the central nervous system.
• Stimulates hematopoiesis and the stability of blood vessels.
• Help the body resist negative factors that affect the body during increased physical activity, stress, deficient nutrition, etc.
• They inhibit oxidation processes, which cause chronic diseases and early aging.

These are not all the functions that are inherent in vitamins, there are dozens of times more of them, but even based on the above, we can conclude that vitamins are an important aspect of our health, and any prolonged hypovitaminosis can have serious consequences in the future.

Effect on the body

The effect of the vitamin complex on the body is that it:

• promotes metabolism
• improves mood
• strengthens the nervous system
• improves skin and hair condition
• helps rapid wound healing

An excess of these vitamins in the body can also be dangerous, as it leads to sleep disturbances, dizziness and even seizures. Overdose is possible only in case of long-term use of B vitamins in the form of tablets or injections.

When there is an excess, symptoms such as:

• speech and motor stimulation,
• sleep disturbance,
• attacks of increased heart rate, tachycardia,
• itchy rash on the forearms, neck, chest,
• muscle pain,
• skin itching,
• increased sensitivity of the skin.

Please note that some vitamins from this complex can cause a severe allergic reaction.

What vitamins are there?

As soon as we hear the word “vitamin,” a bottle of pills appears in our mind’s eye. We are also mistakenly ready to apply this term to all food additives and often confuse minerals with vitamins.

There are exactly 13 vitamins that humans really need: all of these are organic substances that we naturally get from food.

4 vitamins are fat-soluble , which means they need fats to be adsorbed (not to be confused with “absorption” - everything is spelled correctly) in the body:

– A (retinol),

– D (colecalciferol),

– E (tocopherol),

– K (phylloquinone).

As we know from the school biology course, another feature of fat-soluble vitamins is that their excess is not so easy to remove; the body cannot easily get rid of them, for example, with urine. An overdose of fat-soluble vitamins can be not only harmful, but even life-threatening.

The remaining 9 vitamins are water soluble:

– C (ascorbic acid)

and eight vitamins combined into group B:

– B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 ​​(pyridoxine), B7 (biotin, sometimes called vitamin H), B9 (folate, or folic acid), B12 (cobalamin) .

Sometimes choline is also cited as the 14th vitamin, but more often we see a list of thirteen items. (Some vitamins can take more than one chemical form, and in such cases, scientists refer to the most common or most appropriate form.)

Vitamin A

Vitamin A helps maintain vision, the functioning of internal organs and the reproductive system. There is no evidence that it is better to take vitamin A in the morning or evening, so take your dose of vitamin A when it is most convenient for you .

A type of vitamin A is found in most dietary supplements in the form of beta-carotene. Vitamin A and beta carotene are fat soluble, so you need to take them with a source of fat. In most cases, this means taking vitamin A with food, and in fact, many manufacturers of vitamin A supplements recommend taking them with food .

Vitamin B complex

There are 8 types of vitamin B in total, each of which solves its own problems in the body. WHO recommends taking vitamin B complex to get the cumulative effect.

In summer, vitamins of this group are easy to obtain from food; they are included in almost all vegetables and fruits. So if you eat a lot of salads, you can postpone taking this complex until the fall. Most often, a problem with vitamin B occurs against the background of regular alcohol intake, which affects the absorption of the complex by the body, as well as against a background of stress or chronic fatigue. If this is your case, then pay attention to the need to take it (most likely, this is what your doctor will prescribe for you).

When does taking vitamins become necessary?

Unbalanced nutrition and poor quality products are the main reasons for the lack of nutrients in the body. The situation is also worsened by factors such as bad habits, stress, illness, surgery, and taking certain medications. Multivitamin complexes, taken in courses or as an addition to the main daily diet, will help replenish the missing substances. Each body is individual, and if one person’s lack of vitamins can cause poor health, then the body of another easily adapts to the new situation. In the second case, it will be easier and more useful to establish nutrition than to saturate your body with useful substances through the use of multivitamins and minerals.

You can compensate for iron deficiency by eating liver. Selenium, phosphorus, iodine are found in fish, and calcium is found in all dairy products and the skins of vegetables and fruits.

However, there are also situations when taking vitamins becomes simply a necessity: - in the postoperative period; - with increased physical activity; - while taking hormonal and contraceptive medications; - subject to strict diets. In addition, vitamins will be useful for pregnant women and nursing mothers, children, and the elderly.

Vitamin C

Vitamin C helps the immune system function more effectively and also plays an important role in helping protect cells from free radical damage. It is a water-soluble substance, so you do not need to take it with food. However, some people believe that vitamin C, especially in large doses, can upset their stomach acidity and possibly even cause diarrhea. Taking this vitamin with food may reduce side effects if you experience them.

In some studies, several people reported that higher doses of vitamin C interfered with their sleep. But these studies haven't provided any real medical evidence for you to worry about it. However, other studies have shown that taking vitamin C before 15:00 the same day allows the body to better absorb this substance. Therefore, taking a vitamin C supplement in the morning will reduce your dose to the recommended daily value, which is 75 mg for adult women and 90 mg for adult men.

Vitamin C may help your body absorb iron better, so if your doctor has recommended that you take an iron supplement, you may want to take vitamin C at the same time you take an iron supplement.

Another known fact is that vitamin C increases the absorption of the substance EGCG (epigallocatechin gallate) from green tea if they are taken together. Therefore, if you want to increase the benefits of green tea, especially for preventing and fighting cancer, then it would be beneficial to drink green tea immediately after taking vitamin C.

Vitamin D

Vitamin D , called the “sunshine vitamin,” plays many roles in your body. It helps keep your immune system in good shape, it works with calcium to build your bones, and your nerves use it to carry information. Your body produces vitamin D when your skin is exposed to sunlight. But because sun exposure can increase your risk of skin cancer, you may want to supplement your diet with vitamin D if your body's levels are low.

It is a fat-soluble vitamin, so it is best taken with food that contains some fat . However, such food may be breakfast, lunch, or dinner, since there is no evidence that vitamin D absorption is better or worse at any particular time of the day.

Some people report that vitamin D may interfere with their sleep, especially if they take the vitamin late at night. Vitamin D is known to reduce the production of the hormone melatonin, which promotes sleep. However, there have not been any studies on taking vitamin D in the afternoon or evening and its effect on sleep.

At least two studies have looked at whether taking large doses of vitamin D can disrupt sleep and sleep, regardless of when the doses were taken. One study found that women with multiple sclerosis who took increased amounts of vitamin D3—4,370 IU, more than 7 times the recommended daily dose—showed lower levels of melatonin in their blood. Women taking 800 IU per day did not show this effect, and the study did not assess their sleep quality, so it is difficult to draw full conclusions today.

Changes in the body's production of melatonin during aging.

Another study found that older women who were trying to lose weight and who took 2,000 IU of vitamin D3 per day because they were found to be deficient in the vitamin showed poorer sleep quality. The findings of this study suggested that similar levels of vitamin D3 supplementation (2,000 IU or more) may lead to poorer sleep quality in postmenopausal women with vitamin D deficiency.

Based on this data, it's difficult to say whether you'd be better off taking vitamin D3 in the morning or later in the day, although some people report that taking it in the morning works better for them .
However, there were no complaints about falling asleep if very large doses of vitamin D3 were taken.

Admission rules

The rules for taking B vitamins are that drinking alcohol is prohibited while taking them. The tablets should be taken with water.

You should not expect immediate action of vitamins. Improvement occurs only after taking the full course.

Tablet vitamins are easy to use, unlike injected vitamins. They are not painful, so they are perfect for children. In addition, the tablets contain a certain dosage; there is no need to calculate the number of grams based on a person’s weight.

Vitamins in tablets are recommended:

• if a person has insufficient amounts of vitamins,
• to prevent diseases of the nervous system,
• to normalize metabolism,
• for quick recovery of the body,
• to improve immunity,
• to normalize the nervous system.

Vitamin E

Vitamin E is a general name for a whole group of substances (at least 8 of them) distinguished by biological activity, the most active of which is alpha-tocopherol (from the Greek tokos - “offspring” and pherein - “to bring”).

Currently, it is still shrouded in mystery and the role that vitamin E plays in our body is not fully known . We know that vitamin E is an essential fat-soluble antioxidant that protects cells from oxidative damage. Together with water-soluble antioxidants such as vitamin C, vitamin E forms a kind of antioxidant network.

In addition, due to its strong antioxidant properties, vitamin E is often added to food and animal feed as it helps increase shelf life. Alpha tocopherol is the most bioavailable and biologically active form.

Like other forms of vitamin E, in its pure form it has a pale yellow color and is quite viscous. When exposed to light, when heated and in an alkaline environment, it darkens, which is comparable to the same oxidative reaction that leads to the darkening of fruit cuts. Alpha tocopherol becomes less stable at low temperatures.

In addition to wheat germ oil, other vegetable oils, such as corn, soybean, palm, sunflower and saffron, as well as nuts and seeds, are also the Despite the fact that this vitamin is fat-soluble, its overdose with food is extremely rare.

In addition, due to the prevalence of vitamin E, its deficiency is also a phenomenon that is almost impossible.

Vitamin K

Vitamin K gets its name from the word “coagulation” (clotting), and it is quite justified, since it emphasizes its important role in the blood clotting process.

Doctors sometimes recommend taking it to counteract the effects of medications that thin your blood—which means you shouldn't use it if you have thick blood and are trying to thin it with anticoagulants.

Vitamin K also helps build strong bones.

It is naturally found in green leafy vegetables, such as kale, spinach, turnip and beet tops, parsley, as well as broccoli, cauliflower, cabbage and Brussels sprouts. Vitamin K is also present in small quantities in fish, liver, meat and eggs, and in addition, bacteria in the gastrointestinal tract are also able to produce it themselves (albeit a little at a time).

Quite heat stable, vitamin K is fat soluble and acute deficiency is very rare. Often it is not even included in multivitamin complexes.

Rules for taking vitamins

Before consuming vitamins, it is recommended to undergo a medical examination to confirm hypovitaminosis and determine its specificity. Irrational and uncontrolled intake of vitamin complexes can have a detrimental effect on health. In addition, some vitamins are incompatible with each other, that is, when taken simultaneously, they can weaken or completely neutralize the effect of each other.

Many vitamin preparations are made from apple cider vinegar. In addition, their formula may contain dyes and preservatives. Therefore, in order to avoid possible discomfort, it is best to take vitamins after meals. This recommendation deserves special attention if you suffer from diseases of the gastrointestinal tract.

You should take your vitamins only with clean water. Components contained in tea, coffee, juices and carbonated drinks can prevent the body from fully absorbing nutrients or significantly reduce their effectiveness.

Avoid taking vitamin supplements during antibiotic treatment. If you are taking any medications, consult a specialist to see if it is really possible to take the vitamin together with such medications.

Take vitamins daily, at the same time. Do not exceed the dosage recommended by your doctor, and do not extend the course of treatment yourself, so as not to harm your health and prevent the development of hypervitaminosis.

Even after receiving detailed recommendations from your doctor on the use of vitamins, carefully read the instructions for the drug you purchased. Read in detail the composition of the product (especially important for patients with food allergies!), the list of contraindications and the range of possible side effects. If you have any doubts about the admissibility of taking this vitamin complex, visit your doctor again.

Remember: neglect of taking vitamins can lead to serious complications, ranging from deterioration in health to the development of hypervitaminosis or severe allergic reactions. Therefore, when planning to start taking such medications, start this activity with a visit to the doctor.

Kholin

Experts are still debating whether choline, found in eggs, beef liver, wheat germ and cruciferous vegetables, can be considered the 14th vitamin (if so, then it is usually classified as a member of the B vitamin family).

Here's what Gerald Combs, author of the textbook "Vitamins" says about this:

“It is clear that there are cases where animals that can produce choline also benefit from choline supplementation. For that matter, so do some people, namely those who consume little protein, and therefore methionine, the primary source of mobile methyl groups necessary for the production of choline. I also believe that choline supplementation would be beneficial for people who are not getting enough essential nutrients due to an unbalanced diet due to illness, loss of appetite, old age, poverty, etc.

As a rule, these groups are not taken into account when compiling recommended intakes, which are calculated for the average person (which is why the intake intake for choline is not given). However, choline is the only nutrient whose deficiency greatly increases the risk of developing cancer. Therefore, from my point of view, it would be very short-sighted for us to discount him.”

How to take vitamins

To accurately answer this question, you need to know what kind of lifestyle you lead and what diet you follow. If we talk about the usual pace of life (work-home-family and fitness 2-3 times a week) and clean eating without a calorie surplus. By “clean” I mean a diet that does not include eating fast food, carbonated and alcoholic drinks, fatty and sweet foods every day (with the exception of once a week as a cheat meal). So, if we talk about this lifestyle, then you definitely cannot do without taking vitamin-mineral complexes, and on an ongoing basis . You are probably wondering now: why is this??? Indeed, on the contrary, proper nutrition should supply us with all the necessary vitamins, minerals and other useful elements. But not everything is so simple and unambiguous.

 When we reduce the caloric content of our diet through lower-calorie and healthy foods, we AUTOMATICALLY reduce the intake of vital components into our body - bioflavonoids, vitamins, phytosterols, amino acids and other useful substances . Yes, the quality of the food itself becomes a thousand times better than it was BEFORE the decision to switch to proper nutrition, but the chemical and biological composition of today's products, the same vegetables and fruits, is so poor that they need to be eaten at least 5 times more than before a couple of decades ago in order to gain their daily requirement of vitamins and minerals.

Of course, you can minimize this nuisance by buying a house somewhere in the mountains in an ecologically clean area and growing your own vegetables and fruits, but I think that for many this step is something out of science fiction. Therefore, let's return to our reality - life in a metropolis.

Scientists have found that a sufficient amount of minor components is present in a food volume containing 5-6 thousand calories !!! Such calorage is not suitable for every professional athlete, not to mention ordinary people like you and me. Therefore, in order to be healthy, not to suffer from hair loss, aching nails, dry skin and even hormonal imbalances (especially for women), then with the transition to proper nutrition and exercise, I advise you to start taking AT LEAST two mandatory supplements - Omega -3 PUFAs and vitamin-mineral complex . These two supplements need to be taken CONSTANTLY , no need to take breaks!

Our body needs building and plastic material for the formation of new and regeneration of old cells 24 hours a day, 7 days a week and 365 days a year. In order for the body to work like a clock, and for us to feel healthy and full of energy, the supply of nutrients must be continuous EVERY DAY! No need to take any breaks! You eat, drink, sleep every day, not 30 days every six months. Likewise, your body needs nutritious nutrition every day, regardless of your training or rest days. Yes, there are specific supplements that an ordinary person who leads a normal lifestyle without heavy physical or mental stress should not drink all the time, but the OMEGA-3 + VITAMIN COMPLEX should be in the diet of any person - no matter whether he is involved in fitness or not - ALWAYS !

How often to take

During the winter period, vitamins that were stored throughout the fall in summer and autumn vegetables also lose their reserves many times over. And if we take into account that we store many vegetables incorrectly, then we can say that there are almost none of them in autumn-summer vegetables and fruits.

This is especially true for vitamin C or ascorbic acid. In addition, ascorbic acid is quickly destroyed during cooking - after 20 minutes. There are statistics that more than 60% of the population of our country chronically do not receive enough vitamin C from food. Some can supplement it by taking rosehip infusion.

Therefore, we are forced to take synthetic analogues of natural mono- and multivitamins, sometimes forgetting that in case of their excess or incorrect dosage, a disorder such as hypervitaminosis may develop.

This excess is much more dangerous than shortage. Many people take nutritional supplements on their own, and this is wrong. How often you need to take vitamins should be decided solely by your doctor. The doctor takes into account many factors when prescribing vitamin complexes and will be able to select the necessary regularity of intake, for example, no more than 1-2 times a year, and the amount of time for taking, for example, one month.

Daily dose of vitamins

The required daily dose of vitamins is individual for each person. After a medical examination, the attending physician determines what organic substances the patient’s body lacks and how to take vitamins correctly. Taking complex multivitamin preparations without consulting a doctor is fraught with the development of hypervitaminosis, allergic reactions (to preservatives and additional components) or general intoxication (poisoning) of the body, negative for the immune system and human health in general.

Rules for taking vitamins

Constantly taking vitamins is not recommended. For preventive purposes, it is better to take them in the winter-spring period. At the same time, the dosage of individual vitamins should not exceed the daily requirement for them. The best option would be to repeat the course 2 - 3 times a year. More often, athletes, people living in harsh climatic conditions, workers in hazardous industries and performers of heavy physical labor can take different vitamins. However, here too there is some limitation, according to which you should not constantly use those complexes that contain high doses of vitamins A, E, K, D. Doctors advise taking them for no more than 3 weeks.

In the process of planning pregnancy, folic acid will be useful for the female body, which will subsequently take care of the normal development of the central nervous system of the fetus.

Who should take which vitamins?

For men, women, adolescents, children and the elderly, the norms of physiological needs for nutrients are set out in the “Methodological Recommendations” dated December 18, 2015.

Which vitamins are best to drink and how much can be found in the summary tables presented (No. 1-4).

In children, especially small ones, a lack of organic substances from food contributes to slower growth and mental development. Impaired metabolism reduces the body’s level of self-defense (immunity); accordingly, the child begins to get sick more often and does not tolerate mandatory vaccinations well.

Table 1.

Table 2.

Organic matter deficiency develops gradually. Often, hypovitaminosis goes unnoticed. The following symptoms may indicate its development:

• increasing fatigue;
• sleep disorders;
• decreased attention;
• decreased appetite;
• exacerbation of chronic diseases;
• weakening of the heart muscle, etc.

Table 3 shows which vitamins adults need to take.

Table 3.

For pregnant

Pregnant women must take vitamin complexes only in the following cases:

1. if the pregnant woman is over 30 years old;

1. if her diet is inadequate;

1. if the previous pregnancy ended in abortion, miscarriage or the birth of a child with developmental disabilities;

1. if a woman has a history of diagnoses related to vitamin deficiency (iron deficiency anemia, etc.).

The obstetrician prescribes organic compounds to a woman in accordance with the current trimester of her pregnancy and monitors the level of vitamins by assessing test results.

Table 4.

Recommended for:

The vitamin complex is recommended to be taken for frequent colds.

Taking B vitamins during pregnancy

It is very important for pregnant women to take this vitamin complex. But you need to start taking it at the stage of pregnancy planning, since the fetus needs a “foundation” or “building material”. During the period of bearing a child, a woman’s body is subjected to double load, as it provides nutrients and oxygen to the mother and fetus. And the health of the fetus depends on the health and nutrition of the mother during pregnancy.

Taking B vitamins during pregnancy is necessary for the formation of the neural tube from which the brain develops, for the formation of the placenta, and also to reduce the threat of miscarriage. Taking a vitamin complex will help both mother and baby receive nutrients throughout pregnancy.

Taking B vitamins is very important for schoolchildren and students. Tests, sessions and exams always mean stress, lack of sleep, fatigue, irritability and worries. Such a load causes nervous tension, and, as a result, deterioration of attention and memory, and decreased performance.

But it should be noted that the effect of taking vitamins is achieved at least 3 weeks after taking it, so you should take care of this in advance and start taking the vitamin complex in advance, and not the day before taking exams or a session.

Taking B vitamins

It is also necessary to take B vitamins for older people to eliminate problems with the functioning of the heart muscle. A lack of vitamins leads to the development of Alzheimer's disease, disorders of the nervous and immune systems, weakened memory and deterioration of visual function.

Read: Modern Tatar names for girls: how to choose a name

During physical and sports activities, taking a complex of vitamins is especially important. Athletes need much more vitamins. Vitamins regulate protein-carbohydrate metabolism, improve visual functions and the condition of the skin and mucous membrane. In addition, taking a vitamin complex helps accumulate and maintain glycogen reserves in the muscles and liver, increasing the absorption of oxygen by tissues.

B vitamins play an important role in the recovery process after hard training.

Taking B vitamins is also necessary for children to increase the body's resistance, to concentrate, to improve visual function and memory, and the normal functioning of the body.

A lack of these vitamins can lead to growth retardation, blurred vision, skin irritation and inflammation of the mouth. The child's general condition worsens, he becomes lethargic and irritable. To prevent this, it is recommended to start taking B vitamins on time, having previously agreed with your treating pediatrician. After all, it is better to prevent a disease than to treat it.

Useful video about taking folic acid:

22 Dec 2020 Valeria 229

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Discussion: 2 comments

1. Liza:
   12/23/2017 at 00:06

   What B vitamins can you buy at the pharmacy? I really want to take the course, since I took antibiotics, which, judging by the text written above, removed a lot of this vitamin from my body.

   Answer

2. Matveeva:

   12/25/2017 at 12:41

   If the matter does not concern complex cases of vitamin deficiency and clinical prerequisites for taking vitamin B, then I recommend calculating its use per day through products and taking it naturally, rather than drugs and preparations.

   Answer

How to combine vitamins and minerals correctly

Minerals, just like vitamins, are needed by the body. Some of them work well with vitamins, while others can create problems if combined incorrectly. Sometimes the minerals the body needs do not combine well with each other. For example, iron and calcium are incompatible. It is better to take them at different times: iron before noon, calcium, like magnesium, at night.

In a multivitamin complex, all substances are usually balanced, and the dosages are selected to ensure maximum absorption. However, it is worth remembering a few simple compatibility rules.

1. Vitamin A interacts well with iron and zinc, vitamins C and E. 2. Vitamin B2 combines with zinc and vitamins B3, B6, B9, K. 3. B3 can be taken with copper and iron, with vitamins B2, B6 and H 4. Vitamin B5 is “friends” with B1, B2, B4, B9, B12 and C. 5. Vitamin B12 is combined with calcium, B5, B9. 6. Calciferol, or vitamin D, is compatible with phosphorus and calcium. 7. Tocopherol, or vitamin E, interacts well with vitamin C and selenium.

It is extremely undesirable to combine B1 with calcium and magnesium, as well as with B2, B3, B6 and B12. Vitamin B6 inhibits the activation of B1, and B12 destroys B1. Iron and copper slow down the absorption of B2. Copper reduces the activity of B5.

Not all vitamins and minerals combine well with each other, but multivitamin complexes take this into account - all substances are selected so as not to interfere with each other. In this sense, complexes are convenient, consisting of different tablets that must be taken at different times of the day during the day. Expert adviceWhat you need to know about the composition of vitamins with the omega-3 complex

When to take vitamins: morning or evening

It is better to take vitamins in the first half of the day, and minerals in the second. In the first half of the day, iron, vitamins C, E, group B are perfectly absorbed. But it is better to drink fish oil, vitamins D and K from 18:00 to 21:00, calcium and magnesium - from 21:00 to midnight. This will be beneficial to your body and improve the quality of your sleep.

How and for how long should you take vitamins?

If you take the same vitamin complex for a long time, its effectiveness does not decrease, so it is not necessary to change vitamin complexes often. It is better to use vitamins constantly and in the form of complexes that include minerals.

Based on materials from the magazine “Chemistry and Life” and “ Popular Mechanics”.

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Why do you need to take breaks?

The body is not a storage room; you cannot store anything in it for future use. Everything that is not absorbed is excreted by the liver and kidneys. If there are not enough vitamins, this is bad. But an excess leads to poisoning of the body, can cause an allergic reaction, cause problems with the kidneys, liver, and negatively affect the functioning of other internal organs.

An excess of vitamins can create an imbalance and cause an acute shortage of other useful substances. The most dangerous thing is to overdo it with fat-soluble vitamins - A, D, E and K. They are retained in the liver and fatty tissues.

Excess water-soluble is also bad. For example, too large a dose of vitamin C and B2 impairs the absorption of nutrients.

You need to take monovitamins as seriously as taking medications, strictly according to the instructions and in a certain dosage prescribed by your doctor. In addition, you need to take breaks.

An excess of vitamins is just as dangerous as a deficiency. Vitamins must be taken in courses and strictly in the dosage prescribed by the doctor. An excess of vitamins can also lead to health problems.

What are the dangers of taking too many vitamins?

An overdose of vitamin preparations can cause metabolic disorders.
For some people, excessive consumption of vitamin E has caused digestive problems, allergic reactions, and increased fatigue. Despite all the benefits of vitamins for pregnant women, their overdose is also fraught with consequences. Thus, in the first trimester, vitamin A poses a threat to fetal development. Of course, this does not mean that all children are born with defects after this, but some risk is still present. B vitamins are water-soluble substances that are easily destroyed by heat treatment, as well as under the influence of caffeine, alcohol, nicotine and refined sugar.

It is impossible to obtain an excess of B vitamins by consuming foods rich in them, because their excess is excreted from the human body along with physiological secretions. But in the case of indiscriminate use of medications containing vitamins of this group, the excess can cause intoxication, expressed in general agitation, headaches and insomnia, increased heart rate, and sometimes the development of convulsive seizures. Therefore, you need to take medications containing B vitamins strictly as prescribed by your doctor.

Signs of vitamin deficiency

Sometimes it can be difficult to detect nutritional deficiencies. Because of this, problems may arise such as difficulties with the gastrointestinal tract, nervous and vascular systems, and a general deterioration in appearance.

If you notice a lack of them in your body, then it is best to consult a doctor who can prescribe exactly what you need.

The main signs of vitamin deficiency are the following factors:

• Hair breaks and falls out;
• Rashes, redness and peeling appear on the skin;
• Gums bleed;
• You feel a loss of strength and general weakness of the body.

To the question - which vitamins are best to take, only a doctor will specifically answer, but there is a list of the most useful and necessary substances that almost everyone needs.