Vitamin deficiency: how to make up for «losses»


Even in the abundant spring, we experience a lack of vitamins and minerals. This is due to high workloads, stress and the season of colds. Balanced vitamin and mineral complexes will help replenish the supply. They allow you to support the body during a period of intense stress, help increase efficiency, improve metabolic processes and maintain immunity.

Natural is not enough

Spring is the season for fruits and vegetables. It would seem that they should fully satisfy the body’s need for vitamins. But, hypovitaminosis occurs at this time of the year.

Vitamin loss

Plant foods are a rich but not universal source of vitamins. Most of the essential substances are found in animal foods. Therefore, people who exclude animal products from their diet may experience a lack of vitamins at any time of the year, including autumn. But adherents of a full-fledged diet are not immune from the autumn deficiency of important nutrients. Indeed, in October-November, when the diet of domestic animals becomes less diverse, the content of vitamins in meat, milk, and eggs also decreases2.

Reduces the level of beneficial nutrients in foods and cooking. Most vitamins (E, D, K, B2, B3, B7, B12) are destroyed by heating, vitamins B and C dissolve in water during cooking, and vitamins D, K, B1, B3, B5 — under the action of light and air3.

Vitamin deficiency in the fall is also facilitated by high physical, mental or psychological stress, which almost every person who “joins” the work schedule after a vacation has to experience.

Finding a vitamin deficiency can be tricky. These can be various disorders in the digestive tract, nervous and cardiovascular systems, deterioration of the condition of hair, nails and skin. For example, hair loss may indicate a lack of vitamins PP, B2, B6, rashes or too dry skin — a deficiency of A, PP and C. However, more dangerous diseases can be hidden under the mask of beriberi, so it is best to consult a doctor before taking vitamins.

Solution in a complex

Vitamin-mineral complexes (VMCs) are designed to help the body in these difficult conditions. Their composition includes the maximum amount of vitamins, minerals and amino acids, and the formula is selected in such a way as to ensure good bioavailability and synergistic potential of the components.

Since different age groups have different needs for individual vitamins (for example, people over 50 years of age need the presence of B12, nicotinic and folic acid, vitamin C and D in their composition, pregnant women should receive vitamin dosages specially designed for them), VMCs are divided into several categories:

· Universal;
vitamins for children
vitamins for pregnant and lactating women;
Vitamins for the elderly
vitamins for people involved in sports.

Universal VMCs are designed for a wide audience. Therefore, such a complex should contain components that are involved in the regulation of life-supporting processes of the body, necessary for the normal functioning of the nervous, immune and cardiovascular systems (for example, vitamins D, B vitamins), substances that are important for the metabolism of proteins, fats, carbohydrates and electrolytes, the work of the enzyme systems of the body, redox processes (vitamins A, C, E, K and PP), antioxidants that prevent the negative effect of free radicals will not be superfluous. Of the minerals for the inhabitants of Russia, magnesium, iodine, iron, calcium and selenium are especially needed.

What to look for when choosing a VMC:

1. Choose the optimal form: effervescent, chewable or enteric vitamins. Focus on personal preferences, remember that you will have to take them for at least a month. For younger children, choose liquid dosage forms or vitamins in the form of chewable lozenges, capsules under 7 years of age are undesirable.
2. Pay attention to contraindications and the expiration date. Take vitamins in the dosage indicated in the instructions.
3. Buy VMK in pharmacies, where they clearly monitor the storage conditions of these funds. Store your supplements in a cool, dry place at home.
Versatile IUDs can be used as a dietary supplement — a good way to correct nutritional deficiencies. The composition of such a complex, balanced taking into account the daily requirement, contains vitamins, minerals and other micronutrients in a bioavailable form and can make up for their deficiency during physical and mental stress. It can become an additional source of vitamin A (retinol), beta-carotene, B vitamins (B1, B2, B3, B6, B12), PP (nicotinamide), pantothenic acid, folic acid, biotin, vitamin C, cholecalciferolavitamin D3, vitamin E, molybdenum, copper, iron, manganese, zinc, calcium, fluorine, rutin, lipoic acid, methionine, magnesium. The complex helps to restore energy, improve metabolic processes, immune defense.

one. Campbell NA, Reece JB Biology (8th ed.). Benjamin Cammings, 2008.
2. David A. Bender Nutritional biochemistry of the vitamins. Cambridge, UK: Cambridge University Press, 2003.
3. Table of Nutrient Retention Factors, Release 6. USDA. Dec 2007.


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