Healthy First Aid Kit: How to Take Vitamins Properly

Almost everyone knows that vitamin D is formed in the skin under the influence of ultraviolet rays, in other words, by sunbathing, we enrich the body with this valuable substance. But sun exposure isn’t the only way to get vitamin D. Vitamin D levels can be increased by eating certain foods and taking dietary supplements.

Vitamin D (calciferol) is most abundant in two forms, D2 and D3. Vitamin D3 (cholecalciferol) is the only dosage form of vitamin D registered in Russia. It is available in the form of solutions, tablets and capsules, the most popular drugs are Vigantol, Aquadetrim (solutions), Detrimax (tablets), Solgar Vitamin D3, Now Foods Vitamin D3, MegaFood D3 Wellness (capsules).

The importance of vitamin D for the human body is difficult to overestimate. He:

If you purchased a medicine with a solution of vitamin D, then the required amount according to the instructions should be mixed with a spoonful of water and drunk. The prophylactic dosage is 1-2 drops per day. Pregnant women and the elderly are advised to increase the dose to 2-3 drops.

If you have diabetes mellitus or other chronic diseases, the selection of the dose is made only under the supervision of a doctor.

Therapeutic doses are prescribed when the analysis revealed vitamin D deficiency. With rickets, the daily dosage starts from 2000 IU (about 4 drops), with complex therapy for postmenopausal osteoporosis – 1 to 2 drops per day.

Calciferol is better absorbed when taken together with fats. The capsule in this sense has an advantage over solutions, as it contains oil inside.

It is best to take vitamin D in the morning so as not to cause insomnia.

You should not take vitamins D and E at the same time – together they are poorly absorbed. But in the “partners” of calciferol, calcium and vitamin K are perfect.

Dose titration is carried out according to age, weight and the presence of diseases. Recommendations for different ages are as follows:

If the analysis showed a pronounced vitamin deficiency, the doctor prescribes an even higher dose. After some time after the start of treatment, the studies are repeated and the dosage is adjusted depending on the result obtained.

Since childhood, ascorbic acid is known in sweet white lozenges or yellow dragees. Indeed, from an early age, it is extremely important to maintain normal levels of vitamin C, which is why the pharmaceutical industry has invented forms of its preparation that arouse the interest of children. However, sometimes additional intake of ascorbic acid is also necessary for adults.

Why is it necessary?

The benefits of vitamin C are invaluable:

The bioavailability of vitamin C is very high – about 80%, which makes its deficiency quite rare. The easiest way to get ascorbic acid is through food. If fresh vegetables, fruits, and berries are a regular part of your diet, there’s probably nothing to worry about.

Pharmacies sell special vitamin-mineral complexes in which ascorbic acid is combined with other vitamins that improve its absorption, such as A and E.

There is an opinion that taking extremely high doses of vitamin C helps to quickly cure the onset of a cold. This hypothesis still lacks solid scientific evidence. And although the property of vitamin C to increase immunity has been confirmed by numerous studies, it is not recommended to exceed the permitted doses.

For adults, vitamin C is prescribed mainly for increased mental and physical stress, in the complex therapy of seasonal colds, SARS and in recovery from illness. The body experiences an increased need for ascorbic acid during pregnancy and nicotine addiction.

If a lack of vitamin C is found in the body, it is prescribed in the amount of 100 mg per day, for prevention 250-500 mg. During pregnancy – from 250 mg per day for 10-15 days. If you are taking effervescent vitamin C tablets, dissolve them in a glass of water.

Vitamin E (tocopherol) is actively used both in medicine and in cosmetology. It is considered one of the “beauty vitamins”. But the benefits of tocopherol are not limited to aesthetic considerations.

Vitamin E has a long list of health benefits:

With vitamin E deficiency, there is severe muscle weakness, decreased concentration, disruption of the heart and brain. The person becomes nervous, irritable and forgetful. In women, a lack of tocopherol threatens menstrual irregularities and hormonal imbalances. Since vitamin E slows down oxidative processes in the body, when it is lacking, the skin ages faster, losing its elasticity and tone.

However, an excess of tocopherol is detrimental to health: vision deteriorates, headaches and muscle aches occur, and stomach problems begin.

To increase the level of vitamin E, it is not necessary to resort to pharmaceutical preparations. It is found in many foods: vegetable oils (olive, sunflower, corn), seeds and nuts, green leafy vegetables, cereals, legumes, eggs, liver, milk, oatmeal, soy, wheat.

The first rule is that vitamin E cannot be taken together with vitamin D. If you are already taking a combined vitamin-mineral complex, be sure to check the composition – it may already contain tocopherol, and then it is better not to take extra vitamin E. , unless otherwise directed by a physician.

The dosage of tocopherol is selected depending on the age and health of the person. Adults are usually prescribed 10-15 mg per day, during pregnancy the need for vitamin E increases, and the doctor selects a larger dose.

There are several useful rules to follow when taking vitamin and mineral preparations.