How to choose vitamins.
Vitamins for the Elderly
As you age, your body’s need for calories decreases, and the need for vitamins grows. Age-related changes, such as a decrease in the acidity of gastric juice, make it is difficult to absorb certain nutrients. This is especially true for vitamin B 12. For example, the National Academy of Sciences of the United States recommends that anyone over the age of 50 take vitamin B- 12 complex or eat foods enriched with this vitamin.
Older people over the age of 70 need more vitamin D than they usually contain multivitamins (600 IU instead of 400 IU). This vitamin is ingested with milk, oily fish (salmon, sardines). Vitamin D is often produced in combination with calcium, which is especially important for those who do not drink milk or live in areas where sunny days rarely occur in winter.
Vitamins for children
Caring parents often worry if their children need vitamin supplements? Those who eat right – do not need. But, if you face the truth, are there many such children? It is worth supporting a child’s healthy vitamins if: he lacks iron (low hemoglobin); the child is very picky in food and does not eat fruits and vegetables; eating only a limited set of dishes. Healthy teeth need fluoride. The pediatrician will advise how much your child needs. Just do not forget that keep vitamins away from children!
Vitamins for Vegetarians
Some vital substances for the body, in particular calcium, iron, zinc and vitamin B 12, are almost impossible to obtain in sufficient quantities, following a vegetarian diet (especially if it excludes milk and eggs). Therefore, it is necessary to take complex multivitamins.
Those who don’t drink milk should take care of the bones, taking vitamin D and 1000-1200 mg of calcium daily.
Vitamins for menopause
For women during this period, taking calcium and vitamin D is vital to maintain strong bones. And besides, magnesium is recommended for all women over 50, especially smokers and fragile physicians, for whom there is a high risk of osteoporosis. If your joints hurt, you should take selenium and fish oil.
Vitamins for Beauty
Chapped lips – possibly lacking vitamins of group B and vitamin C. Lack of the latter can lead to the appearance of bursting vessels on the face and bleeding gums. A lack of iron and zinc is a likely cause of lifeless hair and exfoliating nails. Keep in mind that alcohol and calcium inhibit the absorption of zinc and iron. Paradoxically, too much zinc and iron is also bad, they suppress the assimilation of each other.
Remember the general rule: take vitamins with food and drink plenty of water.
What vitamins are needed for the skin?
Vitamin therapy plays a huge role in the prevention of ageing. Here are the most basic vitamins our skin needs:
Vitamin A: for sun protection. This vitamin has antioxidant properties, and is also able to withstand photoaging, strengthen capillaries and maintain skin tone.
Vitamin C: To counter free radicals. One of the most effective antioxidants that block the effects of free radicals. In addition, vitamin C is necessary to maintain a normal level of vitamin E. vitamin C is not synthesized in the human body, we can only get it from the outside – with food, medicine or dietary supplements. Being a water-soluble vitamin, it does not accumulate in the tissues, and its supply needs to be replenished daily.
Vitamin E: to eliminate dry skin. It is a fat-soluble vitamin that helps maintain the lipid mantle and prevent dehydration of the skin. In addition, vitamin E is an antioxidant.
Vitamin B1: for skin elasticity. It is necessary to prevent dryness and peeling, effectively combats fine wrinkles and irritations.
Vitamin B2: for skin regeneration. It improves cellular metabolism and relieves inflammation, improves skin recovery after microtrauma, and maintains a healthy color and radiance.
Vitamin B9: for skin beauty. Vitamin B9, better known as folic acid, is one of the most important vitamins for preserving the beauty of the skin: it has antioxidant effect, protects the skin from the effects of ultraviolet radiation, promotes the accelerated synthesis of amino acids necessary for the formation of the collagen fibers, prevents the appearance of pigmentation and accelerates the healing of microtrauma, and also relieves inflammation.
Vitamin F: against pigmentation. Deficiency of this vitamin leads to the appearance of age spots.
Vitamin PP: for skin firmness. This vitamin takes part in the removal of excess fluid and prevents the appearance of edema and swelling, improves blood microcirculation and has a lifting effect, smoothing out fine wrinkles.
Vitamin D: for youthful skin. This fat-soluble vitamin is a essential for collagen synthesis. During menopause, its amount in the body decreases sharply – by 75%. An additional intake of vitamin D can slow down the process of skin ageing, maintain its healthy color, smoothness, and radiance.
Vitamin K: from spider veins. Vitamin K is necessary for the health of blood vessels and capillaries, it strengthens their walls and prevents the appearance of dark circles under the eyes, vascular networks and asterisks on the cheeks and nose. Our body synthesizes a very small amount of this vitamin, so it is better to take it additionally.
The best timing depends on the nutrient
Multivitamin-type supplements, which supplement basic nutrients, increase absorption rates during and after meals when gastrointestinal activity is a active. Fat-soluble nutrients such as vitamin E and lycopene are better absorbed when taken with oily dishes.
There are various amino acids that can be expected to be taken before exercise, those that are better after exercise, and those that are good on an empty stomach.
On the other hand, high acidity such as synthetic vitamin C and alkaline, such as calcium, on the other hand, should be noted that drinking on empty stomach may put a burden on the gastrointestinal tract.
Ideal intake timing for each vitamin
There are two types of vitamins: water-soluble vitamins (vitamin B group, vitamin C), which are soluble in water, and fat-soluble vitamins (vitamin E, D, A, K), which are soluble in fat.
Water-soluble vitamins are excreted in the urine even when replenished in the morning, and run short in the evening. Therefore, it is a good way to take it in the morning, and evening, or in the morning, noon and evening meals. On the other hand, fat-soluble vitamins can be stored in the body, so once a day is no problem.
Supplements are not medicines, so, they will not be nervous more than necessary at the time of ingestion, but please be aware of the optimal way of taking to use. Precious nutrients efficiently.
How to determine your intake
In our case, the design of the supplement is based on adult males (20s-50s, around 60-70 kg). If you are underweight or a child, you can reduce your intake based on your weight.
However, growing children need more vitamins and minerals, and elderly people with thin diets may not be able to a supply enough vitamin minerals from food alone. It is recommended that you take the standard intake as much as you can.
Since supplements are foods, weight gain according to physical condition and weight can be determined by self-determination, but more nutrients are not effective, and the excess of minerals and fat-soluble vitamins There be also.
Avoid ingesting significantly more than the daily intake standard set by the manufacturer.
Why should I drink supplements?
Some people drink supplements with tea, coffee, milk, etc. Again, don, ‘t worry too much, but we recommend drinking with cold or lukewarm water, as some drinks can interfere with nutrient absorption. Also, it is recommended to use mineral water or water through a water purifier, rather than tap water containing, “chlorine”, which is said to destroy vitamins.