Is it true that vitamin. Myths and misconceptions about vitamins

To cope with vitamin deficiency, you need to take vitamins. But which ones and how many? Svetlana Gavrilovna VERENIKINA, Candidate of Chemical Sciences, senior researcher at the State Research Institute "Vitamins" in Moscow, answers the questions.

1. Are natural vitamins healthier?

The vitamin, isolated from a natural source in its pure form, is absolutely identical to its synthetic counterpart. But if you take the same vitamin as part of a natural product, for example, not ascorbic acid, but lemon juice, then in some cases it may act more effectively. After all, there he combines with others active substances. This is especially true for foods rich in vitamin C - lingonberries, rosehips, sweet red peppers, black currants, lemon with zest, sauerkraut.

2. Is it true that large doses of vitamin C can cause kidney stones?

This happens, although rarely. Most scientists are convinced that this vitamin is not harmful. But still, you can take it in large doses only for a short time, in medicinal purposes. Because its excess is excreted from the body with urine, and a large load falls on the kidneys.

3. Does Vitamin C Really Protect Against Colds?

The results of many experiments, alas, are slightly disappointing. Those who took this vitamin and those who did not get colds with the same frequency. But when comparing the number of days of illness and the severity of its course, it turned out that those who took vitamin C suffered from a cold easier and faster. It alleviates all symptoms much better than many other remedies.

4. Taking extra vitamin D is said to strengthen bones. Is this true?

That's right. But for most people, additional supplementation is not required. In excess amounts, this vitamin can be toxic, especially for children. It causes brittle bones.

5. Is it true that a lack of vitamin E causes infertility?

Yes, it does. In addition, depletion may occur muscle tissue and premature skin aging. Vitamin E protects against heart disease and nervous disorders, from the harm caused by smoking and polluted air. They are rich in sprouted wheat oil, whole grains, vegetable oils, green vegetables, egg yolk, chocolate.

6. Where to store vitamins?

Best in a dark, cool place. But not in the refrigerator, as this may condense moisture, decomposing the preparations. But the main thing is that they should be inaccessible to children. This is especially true for preparations with iron. In large doses, it is highly toxic and can cause liver damage in children.

7. What is the best way to take vitamins: at one time or spread them out over the whole day?

It is best to take small amounts throughout the day with meals. This way they are absorbed better. In addition, vitamins should be taken with water or juice. Do not swallow them dry - liquid promotes better digestibility.

8. Sometimes after taking multivitamins, the color of the urine changes to bright yellow. Is it dangerous?

No, it's not dangerous. This occurs due to the fact that the body is freed from excess riboflavin, which has a characteristic yellow.

9. Is it possible to get all the necessary vitamins as a vegetarian?

Typically, vegetarians get all the nutrients they need from their food. And vitamins C, E and beta-carotene - even more than all the others. But those who exclude dairy products from their diet may become deficient in vitamins D and B12. Vegetarian women need to eat as many calcium-rich green vegetables and citrus fruits as possible, take multivitamins and not give up milk and eggs. After all vegetable proteins cannot replace animals in their nutritional value.

10. Does vitamin C affect the absorption of iron from food?

It increases the absorption of iron from foods plant origin and does not affect its absorption from meat. If you are a vegetarian and are concerned about the amount of iron you get, take extra vitamin C.

11. What vitamins best combat spring dryness and flaking of the skin?

Vitamins A and E, pantothenic acid, biotin. It is advisable to take them throughout the spring, especially if you are on a low-fat diet. Brewer's yeast and sprouted wheat grains are very beneficial for the skin. These vitamins are also included in many cosmetics. But no cream, even the best, can compensate for their lack.

12. What is better to take - vitamin A or beta-carotene?

It is more beneficial to take beta-carotene. The body itself will release as much vitamin A from it as it can process. This is also safer, since in its pure form vitamin A is toxic in large doses. Overdose may cause brittle bones, especially in young women.

13. Is it true that cabbage contains vitamins that prevent cancer?

Yes, but these are not vitamins, but special substances that protect against cancer. And there are especially many of them in white cabbage, cauliflower, broccoli and spinach.

14. Does eating McDonald's destroy vitamins?

Such food, which is refined food with a lot of sugar and fat, does not destroy vitamins. But it forces the body to spend them. And this once again highlights the harm we cause to our health by snacking at fast food restaurants every day.

15. Is it possible to take pure ascorbic acid as vitamin C?

Yes. It is sold in pharmacies in powder form. Ascorbic acid tablets with glucose have their own nuances. This includes fillers. The powder is convenient - it can be added to tea or water to suit the whole family's taste. Ascorbic acid neutralizes many harmful substances and is good for preventing stress.

16. Are there any vitamins in medicinal plants?

Yes, and in almost all of them. For example, the leaves of nettle (urtica dioica L.) contain twice as much vitamin C as black currant berries. This plant is a very valuable vitamin product. It even contains more vitamin A than carrots and sea buckthorn. Vitamin C is rich in celandine, string, linden flowers, coltsfoot leaves, birch buds, St. John's wort, oregano, dandelion leaves and flowers. Beta-carotene is found in linden flowers, peppermint, calendula, chamomile, the grass and flowers of yarrow, coltsfoot, and elecampane root. There are many B vitamins in stinging nettle, elecampane roots, seeds, and apricot kernels.

It is better to cook in the microwave or steam. Use as little water as possible - it washes away most of the vitamins and microelements. Cut fresh vegetables only before serving and preferably larger ones, because vitamin C is destroyed by light and air. Fresh cucumber and food vinegar present in the salad can also become the same destroyer. Therefore, it is better to season vegetables with lemon juice, sauerkraut brine or vegetable oil.

Beetroot and especially its juice help reduce blood pressure due to the large amount of magnesium it contains.

Ivan SHUMOV
"Women's Health"

From the end of autumn to the beginning of spring, we ask ourselves the question: what vitamins and for how long to take to prevent vitamin deficiency, chronic fatigue and colds. What are vitamins for, where to find them, does every person need multivitamin preparations - we’ll figure it out together with a nutritionist, specialist evidence-based medicine Elena Motova.

What are vitamins?

Vitamins are chemical compounds vital for growth, development, metabolism and energy. They belong to micronutrients, i.e. required in very small quantities, measured in milligrams (mg) and micrograms (mcg). They are not produced in the body at all or are not produced enough, so we must get them from the external environment. The best source of vitamins for active and healthy people, according to WHO recommendations - products of animal and plant origin.

Vitamins are credited with many wonderful properties: from treating colds to improving school performance, from increasing vitality to preventing autism. No matter what they say in advertising, the only disease that a particular vitamin can prevent or cure is a disease associated with its deficiency. For vitamin C it is scurvy, for vitamin D it is rickets in children and softening of bones in adults. If there is insufficient intake of a vitamin, hypovitaminosis occurs, and complete absence- vitamin deficiency. There is no vitamin deficiency “in general”, which in the mass consciousness is associated with fatigue, decreased immunity, irritability and the need to run to the pharmacy for a beautiful box with a vitamin-mineral complex. There is a deficiency of specific vitamins, the reasons for which are limited or monotonous nutrition, impaired absorption of vitamins in certain diseases, as well as increased consumption, for example, during pregnancy.

Fat-soluble and water-soluble

On all sorts of websites selling “healthy” products (whatever that means), they list 30-40 vitamins in their composition. The more vitamins, the more active the sales, but in fact there are only thirteen of them. Vitamins are divided into two large groups: fat-soluble and water-soluble. The way in which vitamins are dissolved determines the way they are absorbed and stored in the body, the forms of their interaction with cells, as well as their resistance to external influences. Fat-soluble vitamins include vitamins A, E, D and K. Vitamin K is synthesized in the intestines by special bacteria; in addition, we get it from green leafy vegetables, cabbage, and liver. Vitamin D is formed in the skin under the influence ultraviolet rays. Vitamins A and E come from foods containing animal fats and vegetable oils, respectively. In addition, beta-carotene (a precursor to vitamin A) is found in orange vegetables and fruits, as well as green leafy vegetables.

These vitamins are stored in the liver and fat tissue until they are needed by cells. Because they can be stored, we don't necessarily need to get them in our food every day. If a person eats well, the deposited vitamins will last for several months. But this is also associated with the toxicity of fat-soluble vitamins. With prolonged or excessive consumption of vitamin pills, these vitamins accumulate in the body and can cause poisoning.

Water-soluble vitamins include vitamin C and eight B vitamins. Some people mistakenly believe that vitamins will make them more energetic. In fact, vitamins, including B vitamins, do not carry energy, but as coenzymes they take part in chemical reactions associated with energy metabolism. Water-soluble vitamins (except vitamin B 12) cannot be stored in the body or their reserves are extremely small. This means that we should eat foods containing these vitamins regularly. If there are too many water-soluble vitamins (for example, in the form of medications), they will not be absorbed, will not be beneficial, and will simply be excreted in the urine. On the other hand, water-soluble vitamins are easily transferred into water during cooking, and some are destroyed by light, heat and oxygen.

B vitamins are present in both animal and plant foods. Good sources include meat, liver, whole grains, legumes, green leafy vegetables and many other foods. We must remember that vitamin B 12 can only be obtained from foods of animal origin. It is necessary to have enough vitamins during pregnancy. Of particular importance is folic acid(B 9), the deficiency of which before or during pregnancy greatly increases the risk of developing severe defects nervous system in the fetus. Therefore, all planning pregnancy and pregnant women are recommended to take 400 mcg of folic acid per day.

Products - sources of vitamins

  • cereals (cereals, pasta, bread made from unrefined flour);
  • vegetables;
  • fruits;
  • dairy products;
  • sources of protein of animal and plant origin (meat, fish, nuts, legumes);
  • oils

WHO emphasizes that vitamin and mineral nutritional supplements are only needed by special, vulnerable groups of the population who cannot meet their needs through nutrition. These are elderly people with some chronic diseases, pregnant women, and those who are malnourished or malnourished, including due to dieting. Not all useful substances found in products have been deciphered. By replacing food with pills, it is likely that we are depriving ourselves of something important. In addition, many factors influence the absorption of vitamins: age and gender, height and weight, physical activity, heredity, lifestyle, eating habits, individual metabolic characteristics, condition gastrointestinal tract etc. Understand exactly what vitamins are missing, prescribe vitamin preparation only a doctor can do it in the right form and dosage so that different vitamins do not interfere with each other’s absorption.

Sometimes taking vitamins creates a false sense of security because a person is not trying to improve their diet and eating habits, hoping that they are already getting everything they need. We believe that nutritional supplements will make us more energetic and help us cope with stress, but this is false hope. Vitamin pills will not produce some mysterious substance in the body useful action, will not improve your health. Ironically, it is not the people suffering from nutritional deficiencies who are usually taking supplements. The only visible effect of taking them is your urine, which removes unnecessary vitamins. A systematic review combining 78 high-quality studies of antioxidant supplements found that they did not reduce the risk of mortality in either healthy people or chronically ill people. Preparations containing beta-carotene and possibly vitamins A and E even increase it slightly. The results of numerous studies contradict the myth that the more vitamins, the better.

How to preserve vitamins in food

Vitamins are destroyed by exposure to light, during long-term storage and heat treatment of products, and numerous cycles of freezing and thawing. Vitamin content in vegetables grown in open ground, higher than in greenhouses, and may vary by season. If you want to preserve the maximum amount of vitamins in your food:

  • do not store products, including oils, in light;
  • the sooner you cook and eat what you brought from the store, the better;
  • Peel and cut vegetables and fruits immediately before cooking;
  • do not soak vegetables and grains in water;
  • put vegetables in boiling water and cook them in a small amount of water;
    • Motova Elena

IN different periods Throughout our lives, our vitamin needs change.
How can we determine which vitamins we need most? What are the best sources to get them from?

Olga Ivanovna Denisova, head of the clinical pharmacology department of the Voronezh Regional Clinical Hospital, answers our readers’ questions.

“Tell me, can a woman independently understand that she lacks vitamins? What are the signs to tell when it’s time to take a multivitamin?”
Veronica Petrenko,
Krasnodar
– Although each vitamin and microelement has its own “object of attention” in the body, vitamin deficiency manifests itself in most people with a classic set of symptoms.
These are drowsiness, fatigue, irritability, decreased attention and memory, rapid eye fatigue and decreased evening vision.
Women notice that their lips often crack, their nails peel, their hair becomes dull, breaks off, and falls out rapidly. With hypovitaminosis, people become vulnerable to all kinds of colds, boils appear, wounds on the skin slowly heal.
Any of these symptoms should be a signal to consult a doctor and start taking multivitamins.

“Is it true that even fresh greenhouse vegetables contain fewer vitamins?”
Svetlana Danilova,
Borisoglebsk
- Unfortunately, this is so. Moreover, this problem concerns not only greenhouses. Currently used methods of cultivating vegetables have led to the fact that the amount of vitamins A, B1, B2 and C in them has decreased by 30%. The vitamin E content of some vegetables has dropped significantly.
A lot depends on the soil and watering. Thus, the amount of vitamins in spinach from one crop can be 30 times less than in greens from another crop. Therefore, for example, it is extremely difficult to calculate the actual dose of vitamins received.
The content of microelements in products can vary even more significantly depending on the type of soil and fertilizers applied.
The most correct way out of this situation is to consult a doctor, who, based on the test results, will select the most suitable multivitamin complex.

“I smoke, sometimes I allow myself a few glasses of wine. What vitamins do I need most?”
Maria Lebedeva,
Naro-Fominsk,
Moscow region
– Bad habits increase our need for B vitamins. When smoking, the “consumption” of vitamins B1, B6, B12, folic acid and beta-carotene increases especially significantly. Smokers require a third more vitamin C than their non-smoking friends.
At frequent use Alcohol causes a significant deficiency of vitamin B6 and magnesium. Bananas and nuts will help replenish the loss of this vitamin and microelement. And of course, to prevent health problems, you must take vitamin and mineral complexes.

"I am 29 years old. We want to conceive a second child in the near future. During my last pregnancy, I had quite severe anemia, which later manifested itself in the baby. Maybe I should take some vitamins and minerals before pregnancy?”
Serafima Pankratova,
Ivanovo
– You are absolutely right. You need to think about the health of your unborn child even before pregnancy. To decide which vitamins to use, consult your doctor. You definitely need to do blood tests serum iron and hemoglobin. If these levels are below normal, you will need additional iron supplements.
If the tests are normal, then before pregnancy you can use any of the multivitamin complexes that do not exceed the daily dose of vitamins. Take it for about 1.5 months. Please note that in the first three months of pregnancy it is best not to take any medications at all, even multivitamins.
“What vitamins are most needed during stress?”
Galina Iskusnykh,
Moscow
– Any neuro-emotional and physical stress increases the consumption of vitamins. The body is especially sensitive to stress with hypovitaminosis. Therefore, first of all, you need to replenish your supply of vitamins. The most important vitamins during stress are B vitamins. They play an important role in the functioning of the nervous system. You can’t do without antioxidant vitamins: C, E, beta-carotene. If you are deficient in selenium, you need additional intake of this microelement.
But keep in mind that the healing effect of vitamins and microelements will only appear against the background of their previous deficiency. If the body receives the necessary vitamins, then you should not expect additional effects from increasing their dose.

“Is it true that vitamins from natural products are better absorbed by the body?”
Valentina Levteeva,
Rostov-on-Don
- Not quite like that. All vitamins produced by the medical industry are completely identical to those present in natural foods. They are the same chemical structure.
The technology for producing vitamins and multivitamin products has been reliably proven. It guarantees high purity and good preservation of vitamins. By the way, vitamin C in medications is more preserved than in vegetables and fruits. In addition, natural vitamins can be found in foods in bound form.
However, food may contain substances that promote the physiological absorption of vitamins. That is why multivitamin complexes are recommended to be taken with meals, with a sufficient amount of liquid. If the packaging does not say “chewable”, then the tablet or dragee should be swallowed whole, without biting or chewing. Otherwise, some of the vitamins will be destroyed in oral cavity and stomach.

9 out of 10 brochures about healthy life offer us a fairly simple recipe to be strong and energetic: eat vegetables, exercise and, of course, add vitamins to your diet. In fact, research into various supplements has been going on for several decades: scientists cannot understand what good vitamins concentrated in a tablet bring to a person and whether the body is even able to absorb them. We have collected several of the most popular vitamins in our country and conducted a detailed analysis of whether they are worth consuming in principle.

Multivitamins

Verdict: not needed

For decades, it was believed that multivitamins were critical for general condition health. Vitamin C "strengthens your immune system", vitamin A - to protect your vision, vitamin B - for energy. All this is true, but the majority necessary vitamins you get with food. Excess vitamins can even be harmful.

Vitamin D

Verdict: We accept it with confidence

Vitamin D actually helps keep your bones strong, and is also quite difficult to get from your regular diet. Vitamin D is not present in most foods we eat, but it is an important component that keeps our bones strong by helping us absorb calcium. Sunlight helps the body produce it, but what to do in winter? Several recent studies have shown that people who took vitamin D daily lived longer than those who did not.

Antioxidants

Verdict: May be dangerous

Vitamins A, C and E are antioxidants. They are found in many berries and vegetables. These ingredients can indeed be used to prevent cancer - but it is better to get them in regular food. Excess of antioxidant vitamins leads, on the contrary, to an increased risk of cancer.

Vitamin C

Verdict: Better to get by

The buzz around vitamin C began with the discovery of chemist Linus Pauling in the 1970s. Modern research show: Vitamin C does virtually nothing to prevent colds. Additionally, megadoses of 2,000 milligrams or more may increase the risk of painful kidney stones. Try to get the dose of vitamin you need from citrus fruits.

Vitamin B3

Verdict: not necessary

For years, vitamin B3 has been prescribed to treat a host of diseases, from Alzheimer's to... cardiovascular diseases. It has recently been discovered that when taken as a supplement, this vitamin has an extremely neutral effect on the body. Include salmon, beets and tuna in your diet - it will be much healthier.

Probiotics

Verdict: better not to risk it

The idea is simple: probiotics support the trillions of bacteria blooming in the gut that play a critical role in regulating our health. In practice, everything looks a little more complicated. At the moment, the positive effect of probiotics cannot be recognized 100%. Sometimes they just don't work - and scientists have no idea why.

Zinc

Verdict: for every home

Unlike vitamin C, which studies have shown has no effect on colds, zinc actually works. Scientists believe that zinc can correct the replication of rhinoviruses, errors in which cause colds.

Vitamin E

Verdict: not worth the risk

Verdict: only for pregnant women

Folic acid is a vitamin that our bodies use to make new cells. National Institute US Health recommends that women who are already pregnant, or want to become pregnant, take 400 mcg of folic acid daily. Guys - bypass.

What are they for, what products are they present in, do synthetic vitamins work, can you harm yourself with overdoses, and is it worth bothering with the vitamin issue in principle with a balanced diet. I’ll tell you about all this in simple, understandable language.

What are vitamins, what are they and why are they needed?

Vitamins(Latin vita - life and amin - amines) is a group of organic low-molecular compounds, different in chemical nature and physical and chemical properties, absolutely necessary for the normal functioning of the body. They are essential nutrients, since they are generally not synthesized by the human body and are supplied as part of food products. The only exception is nicotinic acid. In addition, vitamin C and a number of B vitamins are produced normal microflora intestines. But who has it completely normal is the question.

Why are these magical substances so necessary? Indeed, unlike macronutrients, such as amino acids and polyunsaturated fatty acids, they are not plastic material and are not used by the body as an energy source, like carbohydrates or fat. The point is that vitamins are involved in a variety of chemical transformations and have a regulating effect on metabolism. In fact, they are involved in almost all biochemical and physiological processes in the body.

There are two types of vitamins with their own specific functions:

  1. Water soluble:
    • vitamin WITH(ascorbic acid) (very important for the absorption of iron, the formation of collagen - ligaments, joints, skin, strengthens the immune system);
    • R(bioflavonoids);
    • PP(nicotinic acid) (participates in many redox reactions);
    • group vitamins IN (B1– thiamine, B2-riboflavin, B3- pantothenic acid, B6- pyridoxine, B9- folic acid, B12- cobalamin) (participate in energy lipid and amino acid metabolism, in oxidation reactions and other transformations of fatty acids and sterols, are enzymes of nitrogen metabolism, participate in the breakdown of fatty acids and branched chain amino acids, are important for the nervous system, division and formation of new cells) .
  2. Fat soluble:
    • vitamin A(retinol and carotenoids) (important for the eyes, the creation and functioning of the mucous membrane and skin);
    • D(calciferol) (participates in maintaining calcium homeostasis in the body; that is, the health of bones, teeth and other systems that use calcium and phosphates depends on it);
    • E(tocopherol) (biological antioxidant, protects cell membranes);
    • TO(K1 - phylloquinone, K2 - menaquinones, K3 - menadione) (participates in the process of blood clotting).

There are only 13 vitamins and their functions are actually much greater than those described above, but this is not a textbook. It is only important to understand that these are extremely important things.

But besides them there is also vitamin-like substances. They are somewhat different functionally from vitamins. Some perform a plastic function (choline and inositol). Some are synthesized in the body, for example, orotic and lipoic acids, as well as carnitine. F, that is, OMEGA-3-unsaturated fatty acids also belong to vitamin-like substances and participate in a lot of useful processes in the body (have an anti-inflammatory effect, inhibit blood clotting, maintain tone blood vessels, normalize blood pressure, have antioxidant properties and are a structural component of the body’s cell membranes).

In addition, there are also so-called provitamins They are also precursors of fat-soluble vitamins, thanks to which the latter can be synthesized in the body. But these are completely higher matters.

It is more interesting to mention the main ones of the 30 known microelements, which, although in insignificant quantities (no more than 200 mg per day), are still necessary for the human body. In various types of multivitamin complexes, they are usually presented in the form of organic compounds: bromine, vanadium, iron, iodine, cobalt, silicon, manganese, copper, molybdenum, selenium, fluorine, chromium and zinc.

Interesting fact - acute iodine deficiency leads to diseases such as cretinism. Although this phenomenon no longer occurs in the form of the disease in the modern world (although in other forms - everywhere), a decrease in mental abilities of up to 15% with moderate iodine deficiency is quite a common fact. So use iodized salt and you will be happy.

We learned about the basic functions of vitamins, let's now look at the question of their content in food products.

Natural sources of vitamins

As I mentioned above, the main source of vitamins is food. Moreover, it is important that the diet is varied and here’s why:

  • Vitamin A found in fish, eggs, butter, dairy products and vegetables.
  • B vitamins are present almost in full in yeast, and in a separate form in eggs, meat (liver is especially rich), grain bran (this is why unrefined cereals, such as buckwheat or wholemeal bread with bran, are important), potatoes, mushrooms, hard cheeses .
  • Vitamin C rich in fresh fruits (especially lemons, black currants, oranges), vegetables (tomatoes, potatoes), rose hips.
  • Vitamin D present in cod liver, eggs, yeast.
  • Many vitamin E in unrefined grain products, herbs, vegetable oils.
  • Vitamin K hides in fish, greens and liver.
  • Fashionable among women Biotin(vitamin H- kind of good for hair and almost grows new ones, but this is all marketing nonsense) is present in yeast, milk, egg yolk, peanuts, chocolate (real, dark), mushrooms and vegetables.

It would seem that everything is fine - we eat meat, vegetables, eggs, dairy products, cheese, cereals and get a full range of vitamins, microelements and other benefits! Why “chemistry”, everything can be obtained naturally. But there are several problems here.

The most common- How many people eat normally? Only a few, to be honest. For the most part they live on simple carbohydrates and refined, wildly processed food waste. There are not just vitamins, but in principle there is little that is useful.

Second problem- there are not as many vitamins even in good, high-quality food as we would like or as it seems. Yes, animals or our monkey ancestors seem to have no problems with hypovitaminosis, but all they do for days is to push all sorts of roots, leaves, grass, predators - kilograms of meat into themselves. And the difference here is that these creatures consume foods in wild, raw and unprocessed form. In this form, the consumed products contain a maximum of vitamins and microelements.

For years, man has been engaged in the selection and breeding of various agricultural crops, focusing on taste and quantitative qualities, resistance to weeds and negative influences environment, on fertility, but not on the content of vitamins. That is, there are not many of these useful substances even in agricultural products from grandma's garden.

Equally important is the nuance thermal and any other treatment food that destroys vitamins, which are in the form of very delicate biological compounds. Chopped salad from fresh vegetables within a few hours it loses most of its vitamins. Vitamin C is almost completely destroyed during heat treatment. In turn, carotenoids from carrots can be fully absorbed only if they are finely grated and stewed with sour cream (contains emulsified fat). That is, there is not very much benefit from fresh grated carrots with sour cream, as it is often recommended.

In general, in natural sources vitamins are hidden behind cell walls, bound to proteins, and their absorption depends on many factors.

This moment led us to the sensitive topic of synthetic vitamins, their benefits and other fascinating issues. For example, is it possible to eat vitamin complexes all year round, and will the liver fall off if you overeat vitamins? Let's dig deeper.

Synthetic vitamins and vitamin myths

I described the first myth about getting vitamins from natural products above. The fact is that even to receive daily norm You will have to drink 3-4 liters of the simplest vitamin C apple juice from fresh apples. Or eat 1.2 kg of cabbage, but a day after harvesting it loses half of its vitamin C. If we are talking about peeled vegetables and fruits, then after a few months of storage they also lose most of their vitamins, then add cooking and exposure to ultraviolet radiation (destroying vitamin E in the same oils).

If we talk about meat and animal products, we have the same problem, which takes its roots from plant-based agricultural products, which over hundreds of years of selective breeding have lost at least half of the vitamins of their wild relatives.

And all this is not to mention the quality of food for the majority of ordinary people, which leaves much to be desired. So there is nothing surprising in the presence of hypovitaminosis in 75–90% of the population post-Soviet space (incomplete satisfaction of the body in vitamins), and some may even experience avitaminosis(severe form of vitamin deficiency).

Synthetic vitamins It’s not a panacea, but sensible nutrition comes first. After all, we don’t live by vitamins alone. But they are a good help. Although there is also the opposite opinion, they say that all this is “chemistry” and evil.

Well, I won’t argue or prove my point with foam at the mouth. I will only note that I myself have been taking sports multivitamins without a break for 3-4 years now, and I perfectly remember the significant improvement in my condition after starting to take these supplements. We are talking about both general well-being and immunity.

Let's continue talking about vitamin myths, which are mostly associated with synthetic vitamins.

Synthetic vitamins are supposedly worse than natural ones

The fact is that vitamins have been well studied for a long time. Humanity has known about them for almost a hundred years and has been able to synthesize them for half a hundred years. These are fairly simple compounds, many of which are extracted from natural sources. For example, PP is from the peel of citrus fruits, and B12 is from a culture of the same bacteria that synthesize it in the intestines.

Do not forget about the “delicacy” of vitamins in their natural form, which is mentioned above. While in chemical form in a multivitamin complex there is nothing with these vitamins and organic compounds microelements will not happen. They are there in the most easily digestible form and are waiting in the wings, packaged in tablets and capsules.

Most vitamins, in principle, are simple molecules in structure and chemical analogues are no different from natural ones, at all (like vitamin C). So I recommend forgetting the nonsense about the “vitality” of natural vitamins. And you don’t have to forget. I express only my point of view, supported by logic, my own observations and mastered literature.

Many people believe in higher powers, but which of the dozens of religions walking around the planet is the highest? Okay, I've gone somewhere wrong, let's go back to vitamins.

Conclusion- there is nothing wrong with synthetic vitamins, both in terms of their quality and absorption.

If you overeat vitamins, there will be dire consequences

Apparently, there will be consequences. But it’s problematic to overeat vitamins that much. Even if you exceed the dosage many times over for years. If you exceed it by several orders of magnitude for a long time, for example, for months, yes, you can get hypervitaminosis, but I don’t even know how hard to try. This is if we are talking about vitamins.

Minerals and trace elements are a completely different matter. But even fierce sports multivitamin complexes with amounts of substances many times higher than the basic dosages are created in such a way that it is impossible to go through minerals and trace elements, even if they are 100% in the diet, and the recommended dose of taking the same sports vitamins will be exceeded several times.

In general, the “recommended dosage” of vitamins is such a very slippery thing. After all, it is a medical dosage - the same for any adult: for a 50-kilogram miniature girl and a 100-kilogram pumped-up man. Because it is selected according to the principle of “from the minimum” and is aimed at the average, compact citizen who does not particularly strain himself. This is why I am skeptical about pharmacy vitamin complexes, which, with minimal dosages, cost a lot of money. I prefer sports vitamins. Good ones Optimum Nutrition, Olimp, GNC, Universal Nutrition and other famous world brands.

Moreover, you can only go overboard with fat-soluble vitamins that accumulate in the body and, as I mentioned above, at a dosage that is orders of magnitude (hundreds and thousands of times) higher than recommended. In reality, this is difficult to achieve. Perhaps instead of a drop of vitamin D per week, a newborn child should be given a teaspoon every day (real cases among pediatricians).

There is another reason why it is difficult to get too many vitamins. At least orally. Their absorption requires different transport systems, enzymes, special proteins, and receptors on the surface of cells. All this is strictly limited in the human body. And most of the extra vitamins will go to make your new plumbing fixtures happy.

Conclusion- it is almost impossible to overeat vitamins, but to undereat - most people are malnourished. Vitamin complexes to help, better sports - cheaper and more benefits.

Vitamin allergies and addiction

Rather, an allergy may be to the dye included in the composition, flavoring fillers, but not to vitamins. Or if the molecule of some vitamin is similar to medicinal product, previously taken and causing allergies. Again, in the latter case there is a possibility allergic reaction only with intramuscular or intravenous administration, and this is unlikely when the tablet passes through the gastrointestinal tract.

Getting used to vitamins, some kind of setback when you stop taking them, withdrawal symptoms or something similar - all this is a myth. Are you addicted to proteins, fats and carbohydrates? No! The same goes for vitamins. When they are available in sufficient quantities, it’s good. When there are not enough of them, hypovitaminosis occurs, but this is also not critical, although it is unpleasant. It's simple if you think about it logically.

So you can take vitamin complexes all year round and not worry about it. Especially those where there is a 100% standard of basic elements for average citizens, like 21st Century Sentry (300 tablets - enough for a year at a very modest price, compare with our pharmacy complexes).


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Conclusion- an allergy to vitamins is practically unrealistic, getting used to them is nonsense.

I don't take vitamins and I feel great

Moderate polyhypovitaminosis is difficult to notice. General weakness, lethargy - well, it happens, who would think that this is due to a lack of vitamins? Brittle hair, dry skin, dandruff - it’s better to smear it all with “creams”, wash your hair with super-duper shampoo and wait for the effect. It will be about the same as sprinkling aspirin on your head to get rid of a headache. Irritability, sleep disturbances, acne and various types of dermatitis are often the result of a lack of B vitamins, and not due to a goat boss or bad heredity.

Conclusion- you may feel great with hypovitaminosis, but this does not mean that everything is fine. A person gets used to anything, even to poor general health. If you have nothing to compare with, then everything is ok.

Too many vitamins at once - they are poorly absorbed, and some complexes are better than others

I'll start from the end. As I wrote above, 13 vitamins are known and in most complexes at least 11 of them are present. All these are simple molecules, they are the same in any case, since there are certain standards for their synthesis and production. Accordingly, it is worth focusing not so much on the manufacturer (although it is better to choose well-known ones), but on the composition and the availability of exact figures regarding the presence of certain elements. If there are no exact numbers, but something like “ don't worry, dude, each capsule contains enough vitamins for you“Then it’s worth thinking about.

The difference between vitamins for certain individuals (children, adolescents, pregnant women, athletes) is only in dosages. But since it’s problematic to go through vitamins, you don’t have to worry too much. Perhaps pregnant women should be more careful and opt for regular vitamins with 100% dosages, or pay attention to the composition of uber-duper expensive special “vitamins for pregnant women” and choose a similar one that is cheaper.

For example, I give my 13-year-old son one Opti-Men tablet per day at a dosage for athletes of three tablets (I eat that much myself). The child is happy and cheerful, I am sure that he received a sufficient amount of vitamins, plus he saved money on a “special complex for 13-year-old teenagers,” which costs the same as one and a half cans of the same Opti-Men for 150 tablets, and there are much fewer substances (excluding some , like B vitamins, but there are just as many of them in Opti-Men), as well as capsules with vitamins.

As for the amount of vitamins taken at once and the composition, such as some elements will interfere with others, then, as studies show, this is also nonsense, cultivated by marketers of separate vitamin complexes. The only reasonable condition is to take vitamins during or immediately after meals, when all enzymes of the digestive system are active.

Conclusion- you shouldn’t worry about taking vitamins and dividing them into elements. Select vitamin complexes based on their composition. For adults, the more of it, the better, as long as the price is reasonable. It’s difficult to overeat vitamins.

Vitamin supplements increase mortality risk

An absolutely cruel myth with cause and effect turned upside down. Indeed, in 2007 there was a study (Bjelakovic et al., JAMA) according to which taking antioxidants increased the mortality rate by 5%, vitamin E by 4%, beta-carotene by 7%, vitamin A by 16%. This case was furiously trumpeted in the media - sensation, clicks, circulation - that's all. But few people bothered to pay attention to the fact that increased intake Vitamin deficiency is usually observed in people who already have health problems, often serious, and therefore the risk of death among them is higher. In fact, this group of citizens was mainly studied.

By the way, a famous scientist and a big supporter of vitamin C hyperdoses Linus Pauling, winner of two Nobel Prizes, who spent his entire life consuming vitamins in doses that were orders of magnitude higher than recommended, actually died of cancer (problems with prostate gland), as they prophesied for him. But he died at 93 years old.

Bottom line

How you feel about synthetic vitamins is up to you. I expressed only my opinion and cited facts.

I actively use them myself and so does my family. Positive effect I felt good, I haven’t noticed any negative ones yet. Naturally, the youngest son takes children's vitamins. The eldest is already as tall as me and plays sports (boxing), so even adults can get in just fine.

At a minimum, try with simple pharmacy multivitamin complexes, but it is cheaper to take foreign analogues with 100% daily intake of all necessary substances. In general, sports complexes are better due to the fact that it is difficult to overeat vitamins, but it is easy to undereat. Especially in the modern world with its not the most fortified products.

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