Is it better to supplement more vitamins?
Vitamins are essential nutrients for the human body, so many people think that [if nothing happens, supplement more]. Because of this, there are many people around us who buy various vitamin supplements, and they will also have doubts about how to choose them.
However, in today’s rich material life, most vitamins can actually be satisfied by food.
Many vitamins, in fact, don’t need to supplement
There are 13 kinds of vitamins needed by the human body, including vitamin C, 8 kinds of vitamin B (commonly referred to as [B vitamins]), and 4 kinds of fat-soluble vitamins-vitamins A, D, E and K.
These vitamins come from a wide range of sources in food, such as:
Animal foods such as liver, milk and egg yolk are rich in vitamin A; Orange foods such as carrots and pumpkins and dark green foods such as kale and spinach are rich in carrots and can be converted into vitamin A in the body. Cereals, meat, fish, milk and various edible oils are rich in vitamin E; Cereals, beans and coarse grains are rich in B vitamins.
In a word, the human body’s demand for most vitamins is not large, and it can basically be satisfied from food and does not need additional supplements. Of course, if you always eat take-out food, the diet is not very balanced, and supplementing vitamins is not harmful.
The amount of vitamins is not as much as possible.
Take fat-soluble vitamins A, D, E and K as examples, which are easy to accumulate in the human body. Excessive intake may lead to adverse consequences. For example, excessive intake of vitamin A during pregnancy may cause teratology and excessive intake of vitamin E may cause death.
For water-soluble vitamin C, excessive intake may increase the risk of kidney stones.
However, there is no need to worry too much, even if additional supplements are taken, as long as they do not exceed the recommended dosage in the instructions, there will not be too much problem.
However, multivitamins, which have become popular in recent years, have been specially made into soft sweets, fruit juice and other forms in order to cater to children’s tastes. However, it is easy for children to take excessive amounts of vitamins, and the high sugar intake will also cause hidden dangers to children’s tooth development.
Vitamin D is probably what you need most.
Vitamin D is closely related to bone health, but its content in breast milk and various foods is relatively low, so most people lack vitamin D.
Although to some extent, sun exposure can promote the synthesis of vitamin D in the body, we leave early and return late, are fully armed, and basically do not get enough sun exposure. Even if we really want to get enough sun exposure, ultraviolet rays will also cause damage to our eyes and skin. Therefore, it is necessary to take extra vitamin D supplements to measure the pros and cons.
Adults need 400 IU of vitamin D per day and over 65 years old need 600 IU of vitamin D (for vitamin D, 1 IU = 0.025 micrograms). We can see the vitamin D content of the vitamin D product on the packaging of the product.