Vitamins: harm and benefit, composition, body need, doctor's prescription, administration features, dosage, indications and contraindications

Speaking about the benefits and harms of vitamins, many of us immediately imagine a bottle of pills. In fact, this is not just about nutritional supplements. The article is not devoted to artificial vitamins, the benefits and harms of which do not always have enough evidence, but about natural valuable substances necessary to maintain the health of each of us.

The participation of trace elements in the processes of life

To ensure proper functioning, the body requires 13 varieties of organic substances. Some of them bring not only benefits to humans. Harm from vitamins can occur if they are oversupplied. Each substance entering the body performs an appropriate function and is involved in a number of biochemical processes.

Unlike fats, proteins and carbohydrates, which are considered to be the primary components of food, vitamins and minerals do not burn as fuel. That is why they are indispensable microcomponents. Despite the fact that some of them the body is able to synthesize on its own, we can feel comfortable only when the amount of organic substances is within normal limits. The volume of daily intake of vitamins (the benefits and harms of each of the 13 substances can be found in more detail in this article) are set by the World Health Organization. The table shows the trace elements that a person should receive from external sources.

Synthetic Vitamin and Mineral Complexes

On the one hand, there is no doubt about the benefits of vitamins. There is very little information about the dangers of tablets containing organic substances, so we will pay special attention to this issue.

Despite the fact that the structure of artificial vitamins is similar to the biochemical composition of natural trace elements, nutritional supplements cannot be considered their full replacement. According to experts:

• synthetic vitamins do not possess the active substances necessary for full assimilation;
• tablet complexes leave the body without any benefit to it;
• harm from vitamins may consist in the development of an allergic reaction, eating disorders, urolithiasis and the appearance of a cancerous tumor.

Natural organic substances contained in the products are distinguished by a complex multicomponent structure of flavonoids and other interconnected chemical compounds. Artificial additives cannot contain them by definition, therefore their benefits and harms are conditional. Effervescent vitamins are only partially absorbed by the body, while the bulk of the trace elements travel through the circulatory system, settling on the walls of arteries and veins, the heart, and kidneys.

For the first time, doctors began to doubt the feasibility of using synthesized vitamin-mineral minerals more than 30 years ago. According to the results of the study, scientists concluded that none of the artificial organic substances has a special effect on the intelligence of the child. Recently, scientists from the UK were able to prove that the risk of cardiovascular and cancer diseases in people who periodically take nutritional supplements with vitamins A and E in the composition is much higher than those who do not take synthetic drugs.

Scientists from the USA cited a number of arguments not in favor of vitamin complexes. The harm, as the Americans have proved, is the adverse effect of vitamin A on the development of the fetus in the mother’s womb, as a result of which additional contraindications to the use of such drugs were made for future parents. As it turned out according to the research results, ascorbic acid is not at all safe. Due to the intake of vitamin C in large doses, inhibition of nerve impulses was noted in patients, muscle hypotension appeared, and coordination of movements worsened.

Many similar studies have been carried out that prove the minimum benefits and harms of vitamins. According to the reviews of patients who used complexes of artificial trace elements, most of them have a negative or at least a neutral effect on the body. They are taken for a different purpose: to improve memory, accelerate tissue healing processes, strengthen immunity, and overcome seasonal vitamin deficiency. But does it mean that synthetic vitamins are of no use and should be abandoned once and for all?

When is the intake of vitamin-mineral complexes justified

Reception of tablet vitamin-mineral complexes can take place only in one case: if the diet does not contain natural vegetables, fruits, berries, juices. It is foolish to refuse plant foods in favor of vitamins.

Artificial additives will not bring harm when the body is crucial to the additional intake of active trace elements. Artificially compensate for the missing organic substances is necessary in cases where there is a violation of the natural absorption of nutrients, namely:

• with infectious diseases;
• with pathologies of the gastrointestinal tract;
• during the recovery period after a stroke, heart attack;
• after a course of radio and chemotherapy;
• in the postoperative period;
• with intense physical exertion.

The main types of natural organic substances

All vitamins that our body needs can be conditionally divided into two groups. The first includes fat-soluble organic substances, which require the presence of fats for adsorption. Fat-soluble include:

• vitamin A (retinol);
• vitamin D (colecalciferol);
• vitamin E (tocopherol);
• Vitamin K (phylloquinone).

All other vitamins dissolve in water without residue. Water-soluble trace elements of group B (thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid, cobalamin) and ascorbic acid are no less important for ensuring the full functioning of the body than fat-soluble ones. Some experts also note the fourteenth microelement - choline. This vitamin also belongs to group B. The thing is that choline can take several chemical forms, so the most common option is most often indicated.

Vitamins for children

For a child to grow up healthy, he needs vitamins - it sounds like an axiom. In some cases, as already mentioned, without additional nutritional supplements can not do. But it is important to understand that the state of hypervitaminosis is no less dangerous than vitamin deficiency. It is necessary to have certain reasons in order to give artificial vitamins to children. The benefits and harms of such drugs are determined in each case individually. It is fundamentally important to consult with your doctor about the possibility of using nutritional supplements for your child.

Giving the baby pharmacy vitamin and mineral complexes, we must not forget about the likelihood of developing hypervitaminosis associated with their use. Particularly high is the risk of an overabundance of trace elements when taking fat-soluble substances that can accumulate in adipose tissue, and with excessive intake, lead to intoxication of the body. Children should be given vitamins A, K, E, D very carefully. In addition to the risk of developing hypervitaminosis, there is another danger: synthetic vitamins can enhance the effect of drugs, which can lead to serious complications.

Unlike fat-soluble, water-soluble vitamins are not able to provoke hypervitaminosis. The thing is that these substances leave it with urine within 24 hours after ingestion. Among the pharmacy vitamin-mineral complexes, we highlight several of the most popular:

• for children under two years old - "Pikovit", "Vitoron", "Alphabet" Our baby "," Multi-tabs Baby "," Pengeksavit "," Kinder Biovital gel ";
• for schoolchildren - Alphabet Schoolboy, Multi-Tab Junior, Centrum Detsky Pro, Vita Mishki Immuno +, Multi-Tab Immuno Kids.

Characteristic symptoms may indicate an overdose of vitamin preparations:

• nausea and vomiting;
• intense thirst;
• fatigue, weakness;
• pale skin tone;
• cramps
• tachycardia;
• chills.

The most severe consequences occur with hypervitaminosis D. In case of an overdose of retinol, the child has dry skin. Perhaps the development of allergic eczema, and in complicated cases there is pain in the joints, the condition of the hair and nails worsens.

About the dangers and benefits of vitamins for pregnant women

If the body of the future mother does not receive valuable nutrients, the doctor prescribes her a course of multivitamin preparations. In this case, their intake is necessary, since even before the birth of a child, a child may experience a lack of certain substances. Hypovitaminosis, which affects a pregnant woman, can adversely affect the health of the unborn child, so a woman needs to monitor her diet, eat only natural products.

Especially for pregnant women who are deficient in vitamin substances, the following complexes have been developed:

• "Elevit."
• Vitrum Prenatal Forte.
• "Complies Mom."
• "Centrum Materna."

It is equally important to make up for the lack of vitamins during breastfeeding. All the useful substances and valuable trace elements the child receives from mother's milk, however, the woman should not forget about her health. With an unbalanced diet during lactation, women are recommended to take the following multivitamin complexes:

• "Mom's Health Alphabet."
• Vitrum Prenatal.
• Biovital.

The role of retinol (vitamin A)

This microelement is necessary for the normal functioning of the visual organs, to ensure the functioning of the glands, mucous-secretory and epithelial tissues surrounding the lungs, bronchi and other internal organs. Retinol is prescribed to strengthen the immune system and to prevent various infections. It is vitamin A that is responsible for a person’s ability to see in the dark. With a deficiency of vitamin A, the condition of the skin, teeth, bones and soft tissues worsens.

Retinol is present in products of animal origin - liver, fatty fish, egg yolks and dairy products. In small quantities, it can be distinguished from certain types of bread and cereals. There is no pure vitamin A in plant foods, but some vegetables and fruits contain carotenoids - trace elements that, when synthesized in the human body, are converted to retinol. These are carrots, cantaloupe melon, apricot and sweet potato. Beta carotene is found in cabbage and spinach. Retinol is destroyed by prolonged exposure to high temperatures.

Thiamine: the benefits and harms of vitamin B tablets

With glucose, this substance is not used. Thiamine is one of the first synthesized trace elements, the determination of the structural formula of which laid the foundation for the production of artificial vitamins. Vitamin B1 contains sulfur, which is necessary for enzymatic reactions in the body to convert carbohydrates into energy. Thiamine, like other organic substances of group B, is necessary to maintain the cardiovascular, muscle and central nervous system.

Vitamin B1 is one of the most common trace elements that is found in almost all plant-derived foods: yeast bread, flour, beans, soy, nuts, cereals, peas, and whole grains. Thiamine is highly sensitive to alkali and high temperatures. A record high content of this substance is characteristic of blue cheese.

Thiamine deficiency is most often affected by people with alcohol addiction due to the fact that alcohol interferes with its absorption. Sometimes the inability to assimilate a microelement is caused by genetic disorders.

What foods contain riboflavin

The second name for this trace element is lactoflavin. Vitamin B2 is involved in the formation of red blood cells, stimulates the production of energy in cells, affects the appearance of the skin and contributes to the normal functioning of the digestive system.

Most riboflavin can be found in meat and milk. Moreover, in milk, which is obtained from cows that fed on fresh grass, rather than hay, there is more vitamin B2. In addition to animal products, this substance is present in cereals, dark green leafy vegetables. The advantage of a water-soluble trace element is its resistance to high temperatures, so it remains unharmed during cooking, but is destroyed by the action of light rays.

Vitamin B2 deficiency, which is diagnosed in extremely rare cases, can be inferred from inflammation of the mucous membrane of the oral cavity, eyes and genitals. With an overdose of riboflavin, the urine becomes saturated yellow, however, there are no significant changes in well-being.

Purpose of nicotinic acid

Vitamin B3 is involved in the functioning of the digestive and nervous systems, is indispensable for maintaining healthy skin and mucous membranes. With a lack of nicotinic acid, pellagra develops. Today, this disease is extremely rare and does not constitute a mortal danger to humans.

Sources of niacin are brewer's yeast and fatty meat. Significant amounts of vitamin B3 are found in fish, legumes, and nuts, and a lot of nicotinic acid in roasted coffee beans. Niacin-based drugs are prescribed for patients to lower cholesterol. Nicotinic acid interacts well with anticoagulants and antihypertensive agents.

Coenzyme pantothenic acid

Without exaggeration, we can say that vitamin B5 is more or less found in any product. Pantothenic acid is essential for the oxidation of fatty acids and carbohydrates. This substance is involved in the synthesis of amino acids. The greatest amount of vitamin B5 is found in the seminal glands of cold-water fish, beef liver and other offal. Mushrooms, yeast, broccoli, avocado are rich in pantothenic acid.

Pyridoxine for Depression

This substance is responsible for the production of growth hormone, cognitive development. With a deficiency of vitamin B6, a person develops apathy, a depressed state, and constant fatigue is felt. Pyridoxine helps the body to produce antibodies and hemoglobin, contributes to the normal coordinated work of the central nervous system and the absorption of protein.

Hypovitaminosis B6 does not threaten those who regularly and fully eat. Pyridoxine is present in the same products as other trace elements of group B. Most of this substance is found in meat, whole grain products, vegetables and nuts. Like thiamine, pyridoxine is synthesized by bacteria and is present in mold cheeses.

Folic acid for expectant mothers

This substance plays a key role in the closure of the neural tube of the embryo. Due to a deficiency of vitamin B9 in a woman at the time of fertilization, a defect such as spina bifida may develop, which indirectly can cause anencephaly - a lack of the brain. In addition to intrauterine defects, folic acid deficiency can provoke diarrhea, the appearance of ulcers in the oral cavity and anemia.

Folic acid promotes the formation of new cells in the body, and along with ascorbic acid and cyanocobalamin helps the absorption and production of new proteins. Among the products enriched with vitamin B9, it is worth noting citrus fruits, nuts, beans, meat, peas.

Does a person need vitamin B12

The benefits and harms of vitamin B12 have not been debated for many years. Cyanocobalamin is synthesized by bacteria, often those that live in sewage treatment plants. Vitamin B12 is characterized by the ability to accumulate in the body, despite the fact that it is easily soluble in water.

, 90 % - .

Malfunctions of the vestibular apparatus, the appearance of hallucinations, disorientation in space, numbness and tingling in the limbs can be consequences of hypovitaminosis B12. In severe cases, a deficiency of cyanocobalamin leads to dementia and memory loss. Organic or synthetic vitamin B12 is used as an antidote for cyanide poisoning.

Patients experiencing acute micronutrient deficiency are prescribed a course of vitamin B12 injections. The benefits and harms of such treatment are not comparable: this is the simplest way to fill in B12 deficiency, not implying an effect on the gastrointestinal tract.

Essential Ascorbic Acid

Vitamin C was first isolated from citrus and white cabbage. Then it was called “hexuronic acid” due to the presence of six carbon atoms in its chemical formula. Organisms of almost all mammals on Earth, with the exception of humans, produce Vitamin C on their own. There is no need to talk about the benefits and harms of vitamin C: without it, the formation of collagen is impossible - a protein that is necessary to maintain a satisfactory state of connective tissue.

The lack of ascorbic acid in the body may be indicated by slow healing of wounds, bleeding gums, darkening of tooth enamel. Most vitamin C is found in fresh vegetables and fruits, berries, and rose hips. The benefits and harms of vitamin C are objectively evaluated in the treatment of scurvy, since with a deficiency of this trace element it is impossible to cure the disease.

Vitamin C goes well with other beneficial substances. The only thing you should not use ascorbic acid with is glucose. The benefits and harms of vitamin C in this combination are completely leveled.

Vitamin D and Calcium Interactions

This substance alone cannot be harmful. The benefits of vitamin D are undeniable: this component is a micronutrient that interacts with calcium. This “tandem” plays a key role in the formation of strong bones. Vitamin D is produced in our body independently under the influence of ultraviolet rays that enter the skin. The lack of this substance threatens the development of rickets in childhood and osteoporosis in adulthood. With a deficiency and poor digestibility of calcium, fish of the tuna, cod and, in fact, pure fish oils can become additional sources of vitamin D.

Tocopherol for beautiful skin

To date, the benefits and harms of vitamin E have not been studied enough. Tocopherol is known to be an antioxidant that prevents oxidative damage to cells. Vitamin E extends the shelf life of foods, so it is added to animal foods.

The main plant source of tocopherol is wheat germ oil. In cosmetology and nutrition, much is known about its benefits. There is virtually no evidence of the dangers of vitamin E. Contains tocopherol in nuts and seeds, as well as vegetable oils (corn, sunflower, saffron, palm, soy). An overdose of vitamin E is diagnosed in isolated cases, despite the fat-soluble properties of this trace element.