Do we really need nutritional supplements?
Do we really need nutritional supplements? How much of each vitamin should be used? Nutrition and diet specialist at Istanbul University Hospital Okan Dyt. explained Derya Fidan.
Vitamins are organic compounds that are vital to human health. Vitamin deficiencies can cause many important health problems, so it is very important for people with vitamin deficiency to take appropriate vitamins and supplements. It is extremely important to absorb vitamins naturally and replace them with essential amino acids, fatty acids and carbohydrate components that must be consumed on a daily basis. People who suffer from a severe vitamin deficiency or who are in the process of the disease can, however, be advised to take vitamin supplements in the form of medication with expert advice.
Organic nutrition and stress disturb the balance of the body.
The immune system, the body’s defense mechanism; It not only protects the body from external dangers, but also combats aging and makes you fit. When the immune system, which is also involved in the work of the body’s antioxidant mechanism, is weakened, some risks can arise. Due to the age-related degeneration of working conditions, the consumption of inorganic foods and a lack of stress management, our metabolic balance in the body can unfortunately deteriorate, our immune system can be damaged and our resistance to infections can decrease. To prevent this from happening, taking vitamin supplements becomes our regular requirement.
Which vitamin supplements are suitable for whom? Which supports should be used and how much?
Lots of multivitamins; It contains minerals like calcium, iron, magnesium, potassium and zinc. These preferences, which should be determined according to people’s needs, can lead to organ damage through abuse.
A healthy diet that is adequate and balanced for the body does not require vitamin and nutritional support. However, those on a low-energy diet, those who do not have adequate and balanced nutrition, vegetarians, vegans who do not consume animal-based foods, those with iron deficiency and anemia, pregnant and breastfeeding women, women with excessive postmenopausal bone loss, the elderly, those who have been taking medication for a long time (antibiotics, laxatives). , Diuretics), people with allergic diseases that prevent food intake, people receiving nutritional therapy for an illness, people receiving dialysis treatment; You should take vitamin supplements that suit your treatment and personal needs.
Which vitamin should be used when? If you want to protect your bone health; Calcium, vitamins D and K, potassium and magnesium all play important roles in maintaining bone health. We all know the importance of vitamin D and calcium, but research has been over the past few years; They emphasize that magnesium, potassium and vitamin K are also very important.
Especially if you are at risk for brittle, thinning bones called osteoporosis, calcium and vitamin D supplements may be beneficial for you.
If you are vegan or vegetarian; Vitamin B mostly; are foods from animal sources, including meat, eggs, and dairy products. Since you won’t be including these foods in your daily diet, you may want to consider taking supplements, especially those related to vitamin B12. If it is lacking, mental fatigue and difficulty concentrating can occur.
Vitamin supplement for athletes
If we look at the studies, we can say that the energy metabolism has a great influence on our performance and that cell renewal also contributes to the recovery of the muscles working during training. With personalized nutrition programs, the process can be easily managed in athletes without the use of nutritional supplements. If your diet is not optimal, or you are restricting your nutrients to create an energy deficit, you may need to use it as a supplement. This vitamin preparation can be supplied with a multivitamin preparation with a complex of B, iron, magnesium and zinc. It is enough to take it on a full stomach on the morning of the day you exercise. Another known fact is that anyone who starts exercising uncontrollably ingests CLA, L-carnitine, BCAA, or various protein powder supplements, the compressed form of nutritional values, and increases the stress on their organs. This is definitely an important situation that can be decided by the doctor based on the blood counts and metabolic status of the person.
Vitamin supplement during pregnancy; Prenatal vitamins are multivitamin supplements that are suitable for pregnant women. Compared to other multivitamins, they also contain some nutrients that are more needed during pregnancy. All vitamins and minerals are of particular importance to you during pregnancy. But vitamin and mineral supplements with folic acid, iron, calcium, vitamin D, DHA, iodine; It plays an additional role in your baby’s growth and development during pregnancy. If the thought of pregnancy arises, folic acid preparation should be started and continued until the end of the first trimester of pregnancy. The multivitamin support can be continued during pregnancy.
Pay attention to your vitamin and mineral needs for your heart health; An essential vitamin support for heart health is the use of omega3 fatty acids. Omega 3, which has anti-inflammatory properties, is known to reduce cardiovascular problems. It also helps the heart beat regularly with the mineral support it needs, and one study found that taking potassium regularly lowers systolic blood pressure. Lowering blood pressure reduces the risk of stroke, heart disease, heart failure, and kidney disease. Foods rich in potassium; Fruits and vegetables, milk, meat and whole grains. Potassium can be taken daily as a separate supplement or regularly as a multivitamin ingredient.
Vitamin supplement for people who feel tired all the time
When some of the vitamins and minerals in our body run down, a feeling of tiredness begins. In particular, iron, potassium, calcium, folic acid and vitamin B12 deficiencies are the first and often the only symptom; It is a state of unrelieved fatigue. There can be a problem as simple and easy to solve as not drinking enough water behind your chronic fatigue. Water, which is indispensable for all functions in the body, leads to fatigue in its absence. Starting to drink water regularly can solve the problem of fatigue. When you think of dietary supplements, you first think of magnesium, vitamin D, vitamin B12, iron supplements. In addition to these; Bee pollen and Coenzyme QH active form can be your greatest supporters in relieving your tiredness from chronic physical exhaustion. You can take this vitamin supplement regularly in 3-month periods during the seasonal transitions.
if you are sick very often or have a structure susceptible to disease; The immune system consists of all systems of biological structures and processes that protect the organism from most diseases. If you get sick frequently, this indicates a weak immune system; Therefore the system needs to be strengthened. Flaxseed, coconut oil, and foods rich in zinc; It creates a barrier effect to keep you from getting sick frequently. Zinc, which is mainly found in milk, eggs, almonds, sunflower seeds and fish, can lead to weakness and tiredness in the body if consumed inadequately. For this purpose, vitamin C supplements and zinc supplements can be used regularly during the winter periods and especially during the seasonal transition periods.
if you are in a low mood and feel mentally tired; Studies say 11.6 percent of Turkey is depressed. Depression is also predicted to climb to number two among the world’s health problems by the end of 2020. The same studies also show us that depression rates decrease when vitamin-mineral deficiencies are eliminated. Lack of vitamin B-12; Depression, memory loss, mental dysfunction, headache, fatigue, forgetfulness and similar cognitive dysfunction. Vitamin B-12 is also abundant in animal foods such as fish, eggs, milk, and dairy products. B vitamins are also very important for the nervous system and red blood cell production, normal taste, good eyesight and healthy skin texture.
“Vitamin D is very important in depression”
If you cannot benefit from these foods in your diet, the body should be supported at appropriate intervals in preparation and discomfort prevented. Studies have shown that vitamin D, one of the most important vitamins for the central nervous system, is also effective for depression. Mental depression can be observed, especially due to the workplace environment of people who are in squares and poor in daylight. As the richest source of vitamin D, it is sufficient to expose the shoulders and arms to the sun for 10-15 minutes a day with fish, eggs, mushrooms, milk and dairy products. If you are lacking these nutrients, you can take vitamin D3, the active form of vitamin D, during the winter months and stop at the onset of summer. You can take advantage of the sun’s rays by using your vitamin as the angles of incidence of the sun are best 1 hour after noon.
So how healthy is it to take all of these vitamin supplements that we take as needed over the same period of time?
If we sum it up like this;
- Skin and gum problems with vitamin C deficiency,
- Visual disturbances in case of vitamin A deficiency,
- Bone problems and psychological problems with vitamin D deficiency,
- With vitamin B deficiency, skin and nervous system problems can occur.
Vitamins are divided into two groups according to their chemical properties: water-soluble and fat-soluble vitamins. Since vitamins B and C are water-soluble, they cannot be stored in our body. For this reason, deficiency symptoms are more common than with fat-soluble vitamins. Because they are consumed in excess, they do not accumulate in the body, so they often do not cause any problems.
Fat-soluble vitamins (vitamins A, D, E, K), on the other hand, can accumulate in the body in the event of an overdose and, if taken in an uncontrolled manner, lead to an excess of vitamins, the so-called “hypervitaminosis”. Just as vitamin deficiency is a health problem, its excess can cause health problems. For this reason, your vitamin supplements should be put together regularly according to your needs and used over the long term.