Vitamins play a key role in maintaining health, energy and overall well-being. They are involved in all the body’s systems, from immune defense to energy and hormone production. However, we do not always get the right amount of them: improper nutrition, age-related changes, chronic diseases and even climatic conditions can lead to deficiencies. In this article we will look at why vitamins are so important, how to recognize their deficiency, when it is worth thinking about taking supplements and which complexes are suitable for men and women, taking into account their characteristics.
What is the danger of vitamin deficiency
Vitamins are a group of substances necessary for the normal functioning, growth and development of cells. They are divided into two categories:
- Fat-soluble vitamins – A, D, E and K. They accumulate in the liver, adipose tissue, muscles and are more easily digested if they go together with dietary fats.
- Water-soluble vitamins are vitamin C and B. It is important to consume them regularly, as they are not stored in the body and are quickly excreted. The exception is B12 (cobalamin), which can be stored in the liver for many years.
Each of the vitamins has its own functions. For example, vitamin A is necessary for the efficient functioning of the immune system and the development of mucous membranes. B12 is for the formation of DNA and red blood cells (red blood cells that carry oxygen), and it also plays an important role in the functioning and development of the brain and nerve cells. Vitamin C helps protect and keep cells healthy and promotes wound healing.
There are certain periods in life when a person needs more of a particular vitamin. For example, vitamin D and B12 are more difficult for the body to absorb as we age. Pregnant women or those planning a pregnancy are in dire need of folic acid. People following a certain diet are sometimes deficient in vitamin B12 and calcium.
The ability to absorb vitamins can also be affected by an unbalanced diet, unfavorable climate (especially lack of sunlight), various diseases and even alcohol addiction.
How to identify vitamin deficiencies
Signs of vitamin deficiencies usually appear if a person has low levels of a particular vitamin for several months. Common symptoms include fatigue and weakness, dry skin and hair, and poor wound healing.
- A deficiency of vitamin D, any of the B vitamins, or vitamin C can cause constant sleepiness and lethargy.
- Vitamin D helps strengthen bones and muscles, so a deficiency can cause fatigue, weakness, and lack of energy.
- Vitamin C and all B vitamins (except B9) are involved in energy production – a deficiency can impair metabolism and overall health.
- Folic acid (B9) deficiency can cause anemia, fatigue and weakness.
Experts believe that most signs of vitamin deficiency (decreased immunity, appetite, mood) are difficult to distinguish from other diseases. To identify exactly the deficiency of any substances in the body, you first need to establish the correct diagnosis.
Only a doctor with the help of anamnesis and the results of tests can conclude whether a person has hypovitaminosis or avitaminosis, whether he or she needs to take additional supplements or vitamin complexes.
When you should buy vitamins
Going to the pharmacy, we pay attention to brightly colored jars and packages with vitamin complexes. Healthy, happy people smiling at us from the labels suggest that we join them and become just as energetic, young and prosperous. Vitamins can be purchased without a prescription, based only on your personal preferences and hunches. However, it is worth remembering that taking vitamins without a doctor’s advice can lead to severe complications and health problems. All the more reason not to purchase children’s vitamins without consulting a pediatrician.
A varied diet is a substitute for vitamins
Eating a varied diet is always preferable to taking complex vitamins. If you cannot afford a varied diet at all times of the year, then you should consider taking vitamins. However, if a person eats bread, milk, legumes, eggs, meat, fish and cereals, as well as fruits and vegetables, then he does not need vitamins. Sometimes it is a lack of a single vitamin – avitaminosis. Avitaminosis develops as a result of a long unbalanced diet or due to impaired absorption of vitamins in chronic diseases. In this case, the doctor prescribes an individual course of therapy aimed at solving a specific problem, not just “just in case”.
Iodine deficiency
Iodine is a trace element necessary for the functioning of the thyroid gland. Our immunity, brain function, mood and general well-being largely depend on its stable work. We get iodine from food, water and air. The problem of iodine deficiency is especially acute in areas where soil and water are poor in this element. The most reliable guarantee that you get enough iodine is to live in close proximity to the sea. If you do not have the opportunity to travel to the coast every year, regularly replenish the level of iodine in the body, using sea salt for bathing and eating. Remember that when food is heated, chemical compounds are destroyed and iodine evaporates, so it is best to salt food at the very end of cooking. There is a folk remedy to eliminate iodine deficiency – to eat iodine, designed to disinfect the skin around wounds. This should not be done categorically! The iodine content in one drop of its 5% alcohol solution is 30 times higher than the daily human need for this trace element. Such a dosage will block the thyroid gland.
Which vitamin complex to choose for women
According to a 2017 study, women between the ages of 19 and 50 are more likely to be deficient in vitamin D, iron, and B6.
One of the most important vitamins for women is B9, folic acid. It is found in spinach, asparagus, citrus fruits, legumes, eggs and liver. All adults and children need folic acid to produce red blood cells and prevent anemia, but pregnant women critically need this vitamin.
Folic acid can prevent some serious birth defects in the baby’s brain and spinal splitting. This is why all women of reproductive age should get 400 mcg of folic acid per day. In addition, the need for iodine and iron increases significantly during pregnancy. According to a 2019 study, up to 30% of pregnant women worldwide are deficient in various vitamins.
What vitamins to choose for men
Adult men should get sufficient amounts of the following vitamins and minerals:
- Vitamin A: essential for healthy skin and normal immune function.
- B vitamins: involved in energy metabolism and red blood cell production.
- Vitamin C: essential for the immune system and collagen production.
- Vitamin D: important for dental health, bone health, prostate health and overall immune function.
- Calcium, magnesium and vitamin K: needed for bone health.
- Vitamin E and selenium: antioxidants that protect cells.
- Magnesium and potassium: regulate blood pressure and promote cardiovascular health.
Palmetto and beta-sitosterol are also added to some supplements for men. According to several studies, the substances may help support prostate health and manage symptoms of urinary tract disease (for benign prostatic hyperplasia or prostate enlargement). However, experts note that more research is needed.
