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Vitamins

Vitamins

Vitamins are essential to the proper functioning of metabolism, but also to support the immune system. Vitamin deficiency, i.e. hypovitaminosis, can cause serious illnesses and even death. Even hypervitaminosis, an excessive amount of vitamins, is not beneficial to the body, but this condition occurs very rarely.

Vitamins can be divided into two basic groups, fat-soluble vitamins - A, D, E, K, which may have the aforementioned hypervitaminosis because they are not excreted through the urine, and water-soluble vitamins - B, C. This group is basically impossible to overdose because it is washed out of the body very quickly.

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Water-soluble vitamins

Vitamin C

Vitamin C or ascorbic acid is probably the most popular of vitamins. By taking vitamin C as a nutritional supplement, the body receives as much as it needs and removes the rest through urine.

Vitamin C acts as a powerful antioxidant that reduces oxidative stress. It supports the immune system and protects the body from infectious and viral diseases.

Vitamin C promotes iron absorption, lowers cholesterol and promotes collagen production. Provides restoration of gums, bones, teeth and blood vessels. It prevents cell aging and the whole organism. It works against varicose veins and hemorrhoids.

 

B Vitamins

These include B1-B17 vitamins. Their role is to strengthen immunity and reduce stress. They support the proper functioning of memory and facilitate physical activity, but also act as a prevention against eczema, acne and aphtha.

Deficiency of vitamins from group B can be manifested by fatigue, skin problems, digestive problems and insomnia. All B vitamins are found in the B-complex, which also contains inositol, choline and folic acid.

  

Vitamin B1

Also called thiamine, was the first one discovered from this group of vitamins. The body can only work with 30 mg of this vitamin at a time, so it needs to be supplemented continuously. However, the higher the carbohydrate intake, the more it is necessary to take vitamin B1 because it converts carbohydrates into energy. Its deficiency can cause a nervous system disease called beriberi.

B1 is a powerful antioxidant important for proper heart function. It improves memory, thinking and attention. It promotes nervous system activity, digestion and improves sleep quality.

 

Vitamin B2

Vitamin B2, also known as riboflavin, is considered a growth vitamin. It affects the metabolism of energy and iron, contributes to maintaining good vision, promotes thyroid hormone production. Improves performance, promotes healthy skin, hair and nails. It helps in the treatment of oral mucosa problems and acts as a prevention of gray cataract. Its deficiency in humans causes increased susceptibility to anemia. 

 

Vitamin B3

Vitamin B3, also called niacin or nicotinic acid, is the most stable of the B vitamins. It promotes growth and metabolism, lowers cholesterol and blood pressure. It is also used in the cosmetics industry because it keeps the skin healthy and helps in the treatment of acne. Vitamin B3 is also helpful in treating vein inflammation and wound healing.

 

Vitamin B6

It is also known as pyridoxine and its amount in the body is affected by the use of contraceptive tablets, drinking alcohol and smoking. It helps protect cells from genetic mutation and is involved in amino acid metabolism.

Vitamin B6 promotes the production of red blood cells, bile acid, nucleic acids, and antibodies. Strengthens the immune system, suppresses muscle spasms, promotes muscle formation and restoration. It also acts as a prevention against kidney stones and rheumatic diseases. Helps to speed up metabolism.

 

Vitamin B9

Vitamin B9 or folic acid is of great importance to pregnant women whose fetus is at an embryonic stage of development. Its lack may even induce miscarriage or premature birth of a child.

Vitamin B9 promotes human mental health and the creation of antisclerotic substances. It acts as a prevention against heart attack and stroke. It promotes the production of serotonin and noradrenaline, acts as a prevention against colon, rectal, lung cancer and heart attacks. Vitamin B9 also has an effect on better skin and hair quality and promotes human mental health.

 

Vitamin B12

Vitamin B12, also known as cyanocobalamin, has been found to be the last of the Group B vitamins, but is indispensable in red blood cell production. It also promotes the proper functioning of the central nervous system, mental health and condition the formation of dopamine, noradrenaline and serotonin.

Vitamin B12 improves memory and concentration, promotes digestion, acts as a prevention against Alzheimer's disease and multiple sclerosis. It helps in the absorption of iron and the production of iodine in the thyroid.

When consuming alcohol more often, you should take care to replenish it as alcohol worsens the absorption of this vitamin.

 

The most famous fat-soluble vitamins.

 

Vitamin D

Vitamin D, also known as calciferol, is found only in a few foods, but it is also possible to obtain it by sunlight from UV rays.

Vitamin D promotes the absorption of calcium and magnesium in the bones, thereby promoting strength. It helps neutralize the toxic effects of lead and heavy metals as well as vitamin A. It is a prevention against colon, breast and prostate cancer. It also supports the treatment of joint inflammation and counteracts osteoporosis.

Vitamin E

Vitamin E, also known as tocopherol, is a natural antioxidant that is essential to human health as it strengthens blood vessel walls and has a beneficial effect on red blood cell stability.

Vitamin E protects cells from free radicals and is able to increase the body's antibody response to vaccination. It is suitable as a supportive treatment for respiratory diseases, muscular system, joint apparatus, but also for liver diseases, neurological diseases and skin diseases.

An important feature of vitamin E is that it promotes normal heart activity and blood circulation and is also an excellent prevention against the development of chronic diseases (eg immune disorders). Vitamin E reduces fatigue, affects fertility and slows down aging processes in cells.

Vitamin E deficiency causes a higher risk of bone fractures, muscle damage or impaired immunity. The cause of vitamin E deficiency in the human body may be various genetic disorders, Crohn's disease, cystic fibrosis or malnutrition.

 

 

Complex vitamins and multivitamins

Complex vitamins or multivitamins help to fill the nutritional gaps caused by inadequate intake of vitamins from the diet either as a result of stress or excessive physical activity. They serve to maintain body balance and strengthen immunity. The advantage of multivitamins is that they contain the necessary and recommended daily dose of multiple vitamins simultaneously.

Complex vitamins or multivitamins are intended for both sexes, but there are also multivitamins for the specific gender of the person who will use them. This division is due to the fact that men and women have different metabolism, their body does not process the received substances equally and the fact that women need different amounts of vitamins than men is also important.

 

Vitamins for Women

Women's vitamins complement the necessary levels of vitamins and minerals in women. They contain all the necessary doses of vitamin complexes, which are essential for the proper functioning of the body, maintaining or improving the physical appearance, accelerating fat burning, while strengthening immunity. Vitamin complexes, that are designed specifically for women and tailored to their needs, most often contain vitamins and minerals such as vitamin B9, vitamin C, E, beta- carotene, vitamin D, K, magnesium, calcium, zinc, iron, iodine and omega fatty acids.

When choosing appropriate vitamins for women, it is also necessary to take into account the life stage of the woman. A menopausal woman needs to supplement other vitamins than a pregnant woman who is advised to take the aforementioned vitamins and minerals but should not forget about vitamin B6 and B12.

 

Vitamins for men

There are also complexes for men to supplement the nutritional gaps and maintain the stability of the body. Men often neglect the intake of vitamins and minerals, making them easier to succumb to civilization diseases. Different amounts of vitamins and minerals are suitable for them than for women, and many times they are aimed at enhancing male fertility or muscle mass growth. Vitamins for men most often contain ingredients such as b-complex, vitamin A, vitamin C, E, D, magnesium, chromium, biotin, choline, pantothenic acid, omega-3 fatty acids.

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