Can I take multivitamins? News of health, medicine and longevity

Vitamin supplements can be a great way to meet your body's need for essential vitamins and minerals. But you need to know how to take vitamins correctly, at what time of day and when it is best to drink them. After all, vitamins are not candies that you eat when you want. And in order to get the maximum benefit and ensure optimal absorption by the body, it is important to know all these subtleties.

The role of vitamins in the body

Vitamins play a very important role in the human body, maintain normal metabolism, increase our activity, protect against diseases, make the skin clear and smooth, strengthen nails and promote the growth of strong, healthy hair.

An excess of vitamins can be just as harmful as a deficiency. For example, excess vitamin C in the body can contribute to the formation of kidney stones, the appearance of allergic rashes, and affect the functioning of the stomach. In addition, an excess of this vitamin interferes with the absorption of vitamin B6 and magnesium.

Excess vitamin D leads to brittle bones, nausea, and headaches.

Vitamins A, D, F, E are found mainly in the intestines. Too much vitamin A causes headaches, as well as symptoms of poisoning, accompanied by nausea.

From this we can conclude that it is important to know which vitamins are missing in the body, at what time it is better to take this or that vitamin, with which vitamins and minerals simultaneous intake can promote better absorption, and with which it is not compatible.

When is the best time to take vitamins?

Research shows that many people have an insufficiently balanced diet and many do not get the necessary nutrients from food. Taking vitamin complexes is intended to fill the gap in vitamin deficiency.

The time we take a particular vitamin is very important to get the maximum benefit. Some vitamins need to be taken with food to improve absorption, while others need to be taken on an empty stomach.

How to take vitamins on an empty stomach

Some vitamins need to be taken on an empty stomach. This should be done half an hour before meals. The best time in the morning is right after sleep.

After meals, vitamins should be taken no earlier than an hour after meals.

You should not take vitamins immediately before bed, as this can cause insomnia. Still, any vitamins stimulate the body.

What vitamins should you take at breakfast?

Most vitamins should be taken with breakfast. The list of such vitamins includes multivitamins, B vitamins, vitamin K and C. This is a very convenient time to remember to take your vitamins. Additionally, B vitamins, for example, can convert food into energy, which can help you start your day better.

There is, however, one caveat. You should not take calcium along with multivitamins that contain iron. Calcium can absorb iron. Therefore, if you take a multivitamin with iron at breakfast, then calcium should be taken at another meal during the day, for example, lunch or dinner.

It is also important to know that vitamin C helps the body absorb iron better. Therefore, this vitamin can be taken in the morning along with iron.

What vitamins are best taken with lunch, before and after lunch?

If lunch is a better time to take vitamins, then it is better to take a multivitamin, B complex vitamin, vitamin E and C, or any other vitamins at this time.

Most importantly, you need to take vitamins with food so that they are better dissolved and absorbed by the body.

Many multi complexes contain small amounts of calcium and at the same time iron. This amount of calcium should not affect the absorption of iron, so you can drink this complex without fear. If you separately need to take calcium in large doses, then this should be done at least an hour after taking the multivitamin complex.

Compatibility of vitamins and minerals

Some vitamins are better absorbed by the body in combination with other vitamins. For example, vitamin A is better absorbed by the body when taken with vitamins B, E, D. This effect is further enhanced if additional calcium, phosphorus and zinc are taken.

Vitamin B complexes combine well with vitamin C. Vitamin C itself is better absorbed when calcium and magnesium are consumed.

Vitamin D combines well with vitamins A, C, calcium and phosphorus.

The only question remains is when to take these vitamins: together or separately. This can significantly affect the combination of vitamins and minerals and their absorption.

There are several rules in this regard that must be followed.

If you take a large dose of a mineral, it will compete with other minerals, overwhelming them and reducing their absorption.

Most often, calcium is consumed in large quantities. Therefore, it should be taken separately from other multivitamins and minerals, which are taken in small quantities.

The doses of magnesium and zinc can also be relatively large. Therefore, they also need to be taken separately from vitamin complexes.

In addition, you need to know that long-term intake of zinc (and it is usually taken in long courses of up to 10 weeks) can lead to copper deficiency in the body. Therefore, you need to include additional intake of copper or a vitamin complex with copper.

Some vitamins may actually increase the absorption of other nutrients. For example, vitamin C can enhance the absorption of iron from dietary supplements and plant foods.

Fat-soluble vitamins, such as A, D, E, K, will be better absorbed if taken with a meal containing fat. But you also need to remember that some vitamins can interfere with and suppress the absorption of other fat-soluble vitamins. For example, the absorption of vitamin K may be reduced by up to 50 percent, but the absorption of vitamin A is less affected.

Therefore, it is better to take vitamins K, E, D before or after taking other fat-soluble vitamins to maximize the benefits of taking these vitamins.

It is also important to know which vitamins and minerals are best taken with food and which on an empty stomach.

For example, taking magnesium with food may reduce the occurrence of diarrhea. Taking iron with food will reduce the likelihood of stomach upset.

Please be aware that some vitamins and minerals may interfere with the absorption and effectiveness of medications and may also interact with certain products, causing side effects.

For example, you should not take vitamins E and K at the same time as blood thinners.

Vitamin D may interact with some diuretics and antacids.

Taking vitamin A may cause problems if taken at the same time as antibiotics or cholesterol-lowering medications.

Aspirin reduces the body's content of vitamins B, C, A and the minerals calcium and potassium.

Sleeping pills reduce the absorption of vitamins B12, A, E, D and significantly lower calcium levels.

Taking antibiotics destroys B vitamins and reduces the level of magnesium, iron and calcium.

Diuretics flush B vitamins, zinc, magnesium, and potassium from the body.

Laxatives inhibit the absorption of vitamins E, A and D into the body.

Therefore, the best thing is to warn your doctor when prescribing a course of treatment about what vitamin complexes you are currently taking.

The most important thing you still need to know is that:

Alcohol destroys vitamin A, B vitamins, and also interferes with the absorption of potassium, zinc, calcium, magnesium and iron;

Nicotine destroys selenium, vitamins E, A, C;

Caffeine prevents the absorption of vitamins B and PP, and reduces the level of iron, potassium, zinc, and calcium in the human body.

How to take vitamins and minerals correctly

You need to take vitamins and minerals when you cannot, for some reason, get them in sufficient quantities from food. Vitamins can reduce the risk of not only colds, but also other diseases, allowing our body to function fully.

Vitamins can be in tablets or liquid form. It is necessary to distinguish between vitamins as dietary supplements and vitamins intended for treatment. Typically, vitamins and minerals for medicinal purposes are prescribed by a doctor and in large doses, which are administered in injections.

But this fact does not mean at all that vitamin complexes can be taken completely uncontrolled. There are still certain rules

Before purchasing any vitamin complex, you should consult your doctor. Some vitamins may cause side effects and interfere with the absorption of medications during treatment.

Having purchased a vitamin complex, you need to study the instructions and recommendations for use in order to avoid an overdose.

If an allergic reaction to a vitamin complex occurs, stop taking it immediately.

Most vitamins must be taken with food. Therefore, the diet should be healthy so that vitamins are better absorbed by the body.

It is advisable to take vitamins at the same time.

It is better to take vitamins with water or not very hot or cold drinks.

Taking vitamins is necessary and in some situations simply necessary. But you should always remember the other side and adhere to the above rules. Then vitamin complexes will only bring benefits.

How to take vitamins correctly, what you need to know about the compatibility of vitamins, find out in this video

How to take vitamins correctly, which vitamins are combined with each other and which ones are not, watch this video

Over the past decade, the country has been gripped by a real vitamin hysteria. The Institute of Nutrition of the Russian Academy of Medical Sciences speaks of a frightening decrease in vitamins and minerals in food products. Pharmacy counters are littered with super-mega-multivitamin complexes that promise us hair like Rapunzel, nails like a concrete plant worker mixing concrete by hand, and so much energy that it’s enough to destroy three marathons without stopping.

And the main thing is that we cannot do without these vitamins. They can do it without us, but we can’t do it without them.

Another important detail: vitamins are not produced by the body, but come from food. Moreover, there is no such plant or animal in nature that would contain all the necessary vitamins and microelements, so we have to scrounge: extract vitamin C from oranges and sea buckthorn, obtain vitamin A by picking out the liver from cod, and so on.

And here we come to the first interesting point. Should you take a magic pill whose label says it contains a daily dose of absolutely every vitamin known to man, or spend a little time, money and brain power to create a balanced one for yourself? Can vitamins found in tablets completely replace those we can get from food?

Answer: unlikely.

And it’s not even a matter of the structure of the vitamin itself - reproducing the structure of the molecule is not so difficult.

Vitamins can do without us, but we cannot do without them.

The fact is that when you consume any natural source of vitamins, you receive in addition a number of substances that promote the absorption of this very vitamin. In addition, obtaining the vitamin from food ensures its gradual entry into the body and reduces the “competition” for the absorption and assimilation of various incompatible micronutrients. Whereas, by grabbing a tablet with one and a half daily dose of all vitamins at once, you get a consistent sharp increase in their concentration in the intestines, then in the cells responsible for absorption, and then in the bloodstream.

This, frankly, is not very natural and not exactly what your body expects, and it will try to get rid of this unexpected gift. Therefore, a significant part of the vitamins from these complexes is not absorbed, and as a result we get high-quality urine of various shades, enriched with vitamins and minerals.

And one more thing: not a single manufacturer, especially when it comes to dietary supplements, can give you a guarantee that when creating its complex, all technologies were followed to completely eliminate the antagonistic effects of vitamins on each other (for example, calcium is incompatible with iron when taken simultaneously and etc).

Studying the issue of hypovitaminosis, every time I come across the same phrase in different variations:

The Institute of Nutrition of the Russian Academy of Medical Sciences conducted a study that showed that in recent years the content of vitamins and minerals in vegetables, fruits, meat, and fish has sharply decreased. The researchers took 1963 as a starting point and found that since then the vitamin A content in apples and oranges has decreased by 66%. And now, in order for the body to receive the same amount of retinol as our fellow citizens received 50 years ago, you need to eat not one fruit, but three.

I do not at all question the professionalism and competence of the bearded and not so bearded professors at the Institute of Nutrition of the Russian Academy of Medical Sciences, the question just naturally arises: why 1963? What apples and oranges did you take? From which countries and villages? What was the method? How was the average statistical value of total hypovitaminosis calculated for almost 150 million residents of our country? Just like in the song: “Just believe it, and you will understand later”...

And by the way... Dentists have not seen scurvy due to vitamin C deficiency for many decades, people with night blindness have long stopped counting poles with their foreheads in the evening, and somehow “beriberics” are not found.

And finally, the third point that you can think about in pleasant company in the evening, drinking and snacking on apples from your grandmother’s orchard. Are you sure of the quality? multivitamin complex that you came to the pharmacy for?

The choice is now huge. More than 200 multivitamin preparations are registered in Russia. And dietary supplements can be counted ad infinitum. For pharmaceutical companies, this is a bottomless barrel - producing multivitamin and mineral complexes in different variations and different boxes. Add sulfur or selenium, and the new product is ready - receive it, sign for it. We increased the dosage of vitamin E - let's draw a heart on the box, and forward to the masses. So what is this: a profitable business or real care for patients?

So, should you drink or not drink?

If there is a problem, go to the doctor. Healthy people only need vitamin D (for children) and folic acid (for pregnant women). For the rest, go and get an appointment number. Now, by the way, there is online registration, it’s very convenient, they say.
If the doctor has diagnosed polyhypo- or vitamin deficiency (by the way, there is no revision of such a diagnosis in the International Classification of Diseases X), take the multivitamins prescribed by the doctor, or listen to another opinion. If hypovitaminosis is proven, take a specific vitamin or group of essential vitamins (for example, iron for iron deficiency anemia, and so on).
If in the spring your hand still reaches out to the pharmacy counter, your brain has not yet recovered from hibernation and life is not sweet without a magic pill, choose complexes from large, proven pharmaceutical companies, preferably with separate administration in two or even three stages, to improve absorption and eliminate “competitive » interaction of components. A year-round intake of multivitamins is not necessary for an ordinary healthy person with a “gentleman’s set” of two or three colds a year.
To drink or not to drink is up to you. Remember: no one else is or will be concerned about your health except you. Don't complain about the poor quality of food and the widespread lack of vitamins - eat right. Minimize and optimize processed foods, eat a varied diet, regularly consume seasonal fruits and vegetables, and replace white bread and pastries with healthier grains.

And most importantly, do not self-medicate!

The pursuit of vitamins has become part of the current fashion for a healthy lifestyle. Is it true that vitamins sold in pharmacies are beneficial to the body?

Vitamin deficiency is detrimental to health—a well-known fact. Those who fell ill first of all were those whose diets had lost some very important substances... As a result, we have the following picture: of the 40 vitamins discovered today, 12 are the most important in nutrition.

In the mid-1980s, the World Health Organization conducted a large-scale study, finding that Mediterranean residents suffer and die from cardiovascular diseases significantly less than the European population as a whole. The reason for this is different diets. Mediterranean people eat much more fresh vegetables and fruits.

This fact - a decrease in heart and vascular diseases in regions rich in fruits and vegetables - has given rise to a multivitamin boom. Immediately there were researchers who almost equated vitamins C and E, as well as provitamin A, to drugs for heart disease.

The pharmaceutical industry immediately increased its capacity tenfold, and the people increased their spending on miracle drugs. Fortunately, they don’t even require prescriptions from pharmacies.

What research tells us

American patients who took therapeutic doses of vitamin C (120 mg of ascorbic acid per day) for six years suffered from heart disease and died from it with the same frequency as people who were not spoiled with vitamin supplements.

People with coronary heart disease took vitamin E for a long time - from three to six years. But this had no effect on the course of their illness.

Healthy people were given daily doses of beta-carotene for 7-14 years. While observations were being carried out, doctors did not detect a decrease in the incidence of mortality from cardiovascular diseases. Moreover, taking beta-carotene indicated a trend towards an increase in deaths from heart disease... Conclusion: the protective effect of beta-carotene, as well as vitamins C and E, has not been scientifically confirmed. The study, the Heart Protection Study, carried out by the Oxford Scientific Group, came to the same conclusions.

Taking popular vitamin-mineral supplements in large doses and over a long period of time can cause cancer, liver disease, depression and stomach upsets. This conclusion was reached by specialists from the British Food Standards Agency. According to the agency, vitamin supplements do more harm than good.

The agency pays special attention to side effects when consuming large doses of vitamin C, calcium and iron. According to statistics, 40% of women and 30% of men believe that regular use of vitamins and nutritional supplements can provide them with good health and prolong life, but recent research shows that this is not at all the case. In particular, beta carotene can cause lung cancer in non-smokers, niacin leads to liver disease and skin problems, zinc causes anemia and weakening of bone tissue, magnesium causes nervous disorders, depression and fatigue, and phosphorus causes stomach pain.

Danish scientists from the University of Copenhagen have come to a paradoxical conclusion: those vitamin supplements that people take in the hope of slowing down the aging process of the body are more likely to shorten a person’s life than to prolong it.

Scientists reviewed the results of 67 studies that examined the effects of vitamins A, E, beta-carotene and selenium - i.e. substances related to the so-called antioxidants. Participants in these studies included a total of 233,000 people, both healthy and suffering from various diseases.

It turned out that regular intake of vitamin A is associated with an increase in mortality by 16%, vitamin E by 4%, and beta-carotene by 7%. As for selenium, it did not affect mortality in either direction.

Scientists do not yet understand why vitamin supplements may have adverse effects on humans. It has been suggested that they may disrupt the body's natural defense mechanisms. Therefore, researchers recommend not relying on vitamin supplements, but rather meeting the body's need for vitamins naturally - through a varied and balanced diet.

This is not the first study in which a large statistical material has shown the uselessness of vitamin supplements. Since drugs in this category have gained widespread popularity in the West in recent decades, scientists have a wealth of statistical material at their disposal to analyze the effectiveness of vitamin consumption.

Do vitamins protect against disease?

Yes, vitamins protect against illness. But only “live” vitamins, not “dead” ones. Patients took the same beta-carotene that was embarrassed in clinical trials in the form of a drug obtained industrially. But in plants and animal products there are two hundred forms of carotene needed by the body. Everything, not just one beta-carotene from the laboratory!

What about vitamin C? Ascorbic acid, synthesized chemically in a factory, and natural vitamin C from a fresh orange are “two big differences.” Despite the same chemical formula. Vitamins E, PP, other biologically active substances and microelements are certainly grouped around the living fruit vitamin. Therefore, it should not be surprising that “industrial” ascorbic acid did not show any protective effect in studies.

The same goes for vitamin E. Most of its products sold on the market are artificial chemical compounds derived from petroleum. And only a few are made from natural plant materials.

And yet, for now this all remains a theory. Scientists today are not ready to test how vitamins from natural sources will behave against diseases. And therefore, the results are unclear. What if they bury the production of vitamin preparations?

In principle, it is quite obvious that it is better to consume natural fruits and vegetables to obtain vitamins than dubious chemical preparations. However, we should not forget that we live in the modern world, where not all available products are healthy and you need to have certain skills in order to eat without harm to your health.

What to do?

The simplest and surest way to enrich your body with vitamins is to completely give up cigarettes and alcohol. Scientists have proven that people who smoke and drink are 30-40 percent more deficient in vitamins than those who lead a healthy lifestyle.

Foods richest in vitamin C:

rose hip;
black currant;
oranges;
grapefruits,
Bulgarian pepper;
sorrel;
green onions.

Foods richest in vitamin E:

any unrefined vegetable oil (especially olive);
legumes;
nuts;
cereals;
green leafy vegetables.

Foods richest in carotenes:

Yellow and green vegetables;
milk;
eggs;
liver;
fish;

7 Healthiest Foods

Seafood. A one-hundred-gram slice of salted herring, for example, contains one and a half times the body's daily requirement for vitamin D. In winter, we obtain this vitamin, which is essential for bones, blood vessels and kidneys, exclusively through food intake (in summer, under the sun, the body synthesizes it itself). In addition, herring contains polyunsaturated omega-3 fatty acids, which reduce the risk of heart attacks and strokes. The same goes for most seafood.

Beans. Five tablespoons of boiled white beans provide the body's daily need for folate, which helps prevent anemia. Beans also generously supply the natural antioxidant vitamin E and are a natural laxative because they are rich in fiber.

Beet. It is easier to underestimate it than to overestimate it. The richest source of organic acids, alkalis and other biologically active substances. Promotes the removal of heavy metals, the excess of which affects city dwellers who breathe vehicle exhaust. Regulates fat metabolism, promotes hematopoiesis.

Cold pressed vegetable oils. Sunflower and extra virgin olive oils are the main supplier of polyunsaturated fatty acids to the body. Two spoons a day are the key to a healthy heart, brain, and blood vessels. But even more beneficial are seeds and olives. Contains phospholipids, sterols, fat-soluble vitamins.

Sauerkraut. Paradox: sauerkraut is healthier than fresh cabbage. And all because lactic acid bacteria, which actually ferment cabbage, synthesize new substances. The result is an enriched product with vitamins B1, B2, B3, B6 and B9... And pickling also turns cabbage into a rich source of lactic acid bacteria. The same ones with the participation of which some vitamins are synthesized in the intestines. And further. Just three hundred grams of sauerkraut satisfies the daily need for vitamin C, which protects us from runny noses and other winter ailments.

Fresh greens. It is difficult to overestimate the benefits that fresh greens bring to the human body. First of all, it is worth noting its rich mineral composition, the amount of vitamins: A, C, D, E, K, B1, B2, B3, B6, B9, pantothenic acid, choline, betanin and other biologically active substances.

Should you take vitamins? For example, active people demand more from their body, which means they need more nutrients. You can get almost everything you need nutritionally through a well-designed diet. But for the rest of us, vitamin supplements may be one of the most important supplements.

If you are an athlete, athlete or someone with an active job, should you take vitamins? You probably need more nutrients than some couch potato. And no, I'm not just talking about the macronutrients proteins, carbs and fats. You can get most, if not all, of your daily needs with a good diet. But you may be deficient in micronutrients that you also need. This is where multivitamins can help.

A good multivitamin usually contains a wide range of micronutrients, including B vitamins, vitamins C, A, D, E and K, and minerals such as potassium, iodine, calcium, magnesium and iron. Even if you're absolutely meticulous about your meal prep, you may still need help meeting your micronutrient needs in these categories.

Here's how multivitamins can help and how to get the most benefit from the ones you're already taking.

More Activity Means More Micronutrient Needs

Intense exercise is good for you, but it also requires more from your body. When you're active, your body needs micronutrients to maintain fluid balance, maintain a healthy metabolism, and build and repair muscle. Sweating itself can deplete your stores of essential nutrients, including calcium, potassium, sodium, zinc and magnesium. Low levels of these minerals can lead to cramps, fatigue, dizziness and low blood pressure. It can also negatively impact your athletic ability quite quickly.

Nutrients such as B vitamins, copper and iron help your body maintain the metabolic rate your body needs to support intense exercise. And when you increase the frequency or volume of exercise, you increase your body's need for these micronutrients.

Are you getting enough micronutrients from your diet?

Let's hope that if you are an active person, then you pay attention to your diet. You eat both a lot of variety and a lot of leafy greens and a lot of different fruits and vegetables. You consume enough protein and only the right amount of carbohydrates and fats. But if you're not doing this (or maybe you're not sure), there's a good chance you're missing out on some important vitamins or minerals.

If you always eat the same foods (chicken and broccoli, anyone?), you'll always get the same nutrients and may be missing out on others. A multivitamin may be just what you need to keep your body functioning properly.

This doesn't mean you can compensate for a poor or restricted diet by simply taking a multivitamin. Vitamins are not food! The foundation of any active person's life should be a well-balanced nutrition plan.

Weight loss diets may reduce intake of picronutrients

Do I need to take vitamins when following a weight loss diet? If you start reducing your food intake to lose weight or prepare for a competition, you may also want to reduce your nutrient intake. Lack of zinc, iron and certain vitamins can lead to fatigue, difficulty concentrating and increased susceptibility to illness.

Regardless of why you're restricting calories, it's up to you to make sure your diet doesn't leave important gaps in your nutrition. If you don't eat animal protein, you may need a multivitamin with RDA (RDA) of vitamin B-12, zinc, and iron.

If you're on a lactose-free diet, look for a multivitamin with calcium, phosphorus, vitamin D, and potassium.

Find the multivitamin that's right for you

What vitamins to take in the spring or in preparation for competitions can be more accurately determined after tests that show a deficiency, or maybe an excess, of certain vitamins in the body. If you're considering taking a multivitamin, there are a few recommendations to consider. You can talk to friends who are knowledgeable about the topic, nutritionists or a pharmacist to get a recommendation. You can simply pick a multivitamin off the shelf and see how it works. Or you could see a medical professional to help you determine which vitamins and minerals you're lacking.

Multivitamins today come in all shapes and sizes. For example, a prenatal multivitamin contains more folate to meet the specific needs of pregnancy. Some multivitamins designed specifically for women contain extra iron and calcium. To get the most benefits, find a multivitamin that meets your individual needs. Read the label to avoid possible allergens or restrictions.

In most cases, you need to take a multivitamin once a day. Try pairing them with a fat-containing meal to increase absorption.

Is it possible to take vitamins constantly?

If you take a water-soluble multivitamin, your body does not store excess nutrients and can excrete them through urine. But even then, continuous overconsumption can lead to problems with nerves, kidney stones, etc.

Your body stores fat-soluble vitamins, including vitamins A, K, and E. Excess amounts of these vitamins, including iron, sodium, and calcium, can accumulate to toxic levels and cause damage to your body, especially your liver.

By making sure your multivitamin contains micronutrients at or near 100 percent of the RDI, you can avoid rare problems caused by overconsumption and nutrient toxicity.

If you are concerned about possible toxicity, talk to your doctor or healthcare professional to make sure you are taking as much of the multivitamin as you need.

If you are an active person, your body will thank you for taking care of your micronutrient needs. Just make sure you do it safely.

According to statistics, more than 80% of people need additional stimulation of the body with the help of vitamins and minerals. There are many types of them. For example, vitamins differ according to the age of the patients for whom they are intended: for children, adolescents, middle-aged and older women, for men, for the elderly. Also, different vitamins are prescribed depending on the state of health, hormonal levels, individual characteristics of the body, previous diseases, lifestyle, dietary habits, and so on.

With a lack of vitamins, hypovitaminosis develops, which is expressed in depression, deterioration in the quality of skin, hair, nails, teeth, headaches, convulsions and other unpleasant symptoms.

What are multivitamins and why are they effective?

Basically, multivitamins include:

acids: ascorbic, pantothenic, para-aminobenzoic, lipoic, pangamic, orotic, folic, nicotinic;
thiamine, biotin, riboflavin (belong to the category of water-soluble substances);
ergocalciferol, phylloquinone, menadione, etc. (belong to the category of fat-soluble substances);
choline, carnitine, inositol, coenzyme and others (belong to the category of vitamin-like inclusions);
minerals.

Before choosing and taking multivitamins for adults, you should consult with your doctor, who will choose the best option for your age and health condition.

persons over 55 years of age. The action is aimed at maintaining the body and strengthening bone tissue, since the amount of calcium at this age decreases sharply;
There are special multivitamins for pregnant women;
those who are undergoing complex courses of treatment, taking hormonal medications, antibiotics;
athletes and people with intense physical activity;
those who are undergoing a rehabilitation period after illness or surgery;
people who adhere to special dietary rules: vegans, vegetarians, during long periods;
people undergoing rehabilitation after treatment for alcohol, nicotine and drug addiction.

When to be careful with multivitamins: contraindications and side effects

Multivitamins have a powerful effect on the body, so it is important to take breaks from taking them. So, one course, as a rule, is designed for a month, after which it is necessary to take a break and make a decision to continue taking multivitamins only after examination, identifying the dynamics of changes in the body’s condition, if indicated.

If you overuse vitamin complexes, you will experience hypervitaminosis, which is expressed in headaches, attacks of nausea, changes in skin tone (especially if the complex contains a lot of vitamin A), fever, itching, and peeling of the skin. In some cases, kidney dysfunction, increased nervous excitement, problems with the liver and blood vessels are possible.

There is no consensus on how often to take them. As a general rule, admission should be no more than two courses (each lasting approximately 1 month) in one year. But in any case, you can start taking it only after consulting a doctor.

The best multivitamins: which complexes should you give preference to?

Multivitamin complexes consist of natural or synthetic inclusions. Of course, it is better to give preference to the first option. In addition, natural multivitamins do not contain gelatin, dyes, there are no preservatives, and the risk of occurrence is much lower.

And of course, you should not self-medicate or drink them just in case, for prevention. They all consist of complex, potent chemical elements, which, as mentioned above, enhance each other’s effects, so the effect may be the opposite.

Focus on age

Today, manufacturers often offer complexes that are divided precisely according to the age of the people for whom they are intended.

In general, the following groups of multivitamins can be distinguished:

designed for people under 25 years old. Among the most popular, perhaps, it is worth noting “Vitrum” and “Duovit”. They contain iron, minerals, folic acid, calcium, etc.;
designed for people aged 25 to 35 years. They also contain a lot of iron, phosphorus, calcium, manganese, zinc, minerals, vitamins A, B, C, E, D;
designed for people from 35 to 45 years old. They contain vitamin A, which is known to be an antioxidant, keeps skin and blood vessels toned, and stimulates the production of elastin and collagen. Also present are vitamins B, C, calcium, etc.;
people over 45 years old. The emphasis is on minerals and trace elements that promote skin regeneration and relieve swelling, which especially often begins to appear in people of this age. The composition also contains Omega-3, calcium, vitamins F, K, D, etc.

They are mainly supplied from manufacturers from the USA, Great Britain, and Spain, but for several years now no less effective analogues have been created by domestic manufacturers.

When choosing your “best” option, consult your doctor, buy natural complexes, do not overdo it, and while using it, carefully monitor your well-being, changes in the condition of your skin, hair, nails, and teeth.

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