Vitamins in Spring: How, When, Who, Why? 0 9

1. Vitamin Supply for the Body

"Vitamins are a super discovery of science! It’s simply a miracle. In the case of a deficiency of vitamin C, we can solve this very easily at any time of the year – by taking it additionally, whereas in the past people died from scurvy, and no one could help them...

Vitamins are needed for the proper course of metabolic processes, normal functioning of the nervous system, formation of muscles and bones, protection of the body from infections and the effects of free radicals – particles that damage cells, cause inflammatory processes… Everyone knows this today – even small children.

At the same time, the general awareness of society about the importance of vitamins for human health has its downsides. The popular principle of many: the more vitamins I eat, the healthier and younger I will be – does not work at all! Just like the belief that all ailments can be corrected by taking self-prescribed dietary supplements..." – explains gastroenterologist Olesya Basina.

According to the doctor, the need for vitamins is determined by many factors: age, gender, lifestyle, and health status. It is important to consider the level of physical activity, diet, specifics of professional activity, and even the climate in which we live. Therefore, it is crucial to have a finely tuned professional approach to what is called "a well-calibrated scheme for the intake of dietary supplements by a person.

Taking vitamins is a support for health, but only if it is done medically correctly. It’s like refueling a car: one car runs exclusively on gasoline, another on diesel fuel, and a third runs on electricity. Taking vitamins chaotically is a big mistake, as an overdose can be dangerous.

According to pharmacist Irina Korchagina, vitamins are selected strictly individually. For example, if a person eats few fruits, does not like sauerkraut and berries, then, in the absence of contraindications, they can take vitamin C (a powerful antioxidant) in courses several times a year, which will support them in resisting various infections and painful conditions. Moreover, today there is a vitamin C preparation that does not irritate the gastric mucosa.

"I would add that researchers at the University of Technology Sydney (data from Environment International) concluded that vitamin C can mitigate the harm that polluted air causes to the lungs, – so city dwellers definitely need to eat lemons, red peppers, kiwis..."

2. If the gastrointestinal tract is not functioning well, not all vitamins obtained from food will be absorbed properly!

"When patients with gastrointestinal problems come to me, I can suspect a deficiency of vitamins B9, B12, B6, and very often iron due to a simple violation of their absorption or formation. Some vitamins cannot be absorbed by the body due to a lack of enzymes, osteoporosis, anemia, and so on. Again, a deficiency of vitamins is provoked by anticonvulsants, anticoagulants (which thin the blood), neuroleptics (which normalize mental activity), antibiotics. Alongside treating a specific diagnosis, I laboratory check my suspicions to replenish any vitamin deficiency if necessary.

Vitamin B12, for example, contributes to normal psychological functions: it helps reduce fatigue and weakness, supports normal psychological functioning and normal functioning of the nervous system, – explains the gastroenterologist at the VCA Aura clinic. – And in cases of atrophic gastritis (a disease in which the gastric mucosa thins), as well as for people after a number of gastrointestinal surgeries, we definitely prescribe vitamin B12."

Doctor Olesya Basina reminds that since we obtain vitamins from food, it is very important to have a healthy stomach (so that everything that enters it is well absorbed) and certainly a full, varied menu. "It won’t do any good if you constantly eat only pastries and various types of fast food, – emphasizes the doctor. – We need healthy grain products, protein, greens, fruits and vegetables, cottage cheese, and so on. We are what we eat. And the more varied and complete the diet, the more different vitamins the body will receive.

For example, vitamin K, which is involved in the blood clotting process, is found in green leafy vegetables, cabbage, and liver. Partially, this vitamin is produced by the microbiota of our intestines, if everything is fine with it... This means that if someone does not eat greens and has intestinal problems, they may face issues with blood clotting...

"I would add that vitamin K is also necessary for calcium metabolism; it helps with the absorption of calcium and its deposition where needed, and is important for bone strength. It also plays a role in the delivery of calcium, the synthesis of prothrombin in the liver, and blood clotting. This vitamin plays a significant role in metabolic processes in bone and connective tissues and is involved in the production of 16 proteins... If a person is at risk of osteoporosis and frequent fractures or has already had fractures – yes, we can recommend adding this vitamin to their diet in the form of pharmacy preparations. A healthy young person does not need to take this vitamin additionally for the prevention of bone strength, – adds the head of the pharmacy at Mēness aptieka, Irina Korchagina. – That’s why it’s always so important for us to talk to each person who comes to us for advice, to understand the necessity of taking a particular vitamin, which we pharmacists know everything about, but learn something new every day..."

3. The absolutely necessary vitamin D does not replace... walks in the fresh air

"I think it’s very important to convey to people that, for example, vitamin D, which many residents of Latvia need to take additionally all year round (a laboratory test should be done at least once a year), does not exclude a healthy lifestyle. I tell patients that they should take vitamin D in a preventive dose, but at the same time, I ask them to start walking in the fresh air, doing morning exercises, and finally including all necessary foods in their diet, including fatty fish," – says the gastroenterologist at the VCA Aura clinic.

"Meanwhile, according to various studies, between 50 and 75% of the world’s population suffers from varying degrees of vitamin D deficiency. This fat-soluble vitamin contributes to the normal functioning of the immune system, the absorption and utilization of calcium and phosphorus. It also helps maintain healthy bones and teeth, normal muscle function, and helps maintain the necessary level of calcium in the blood.

Vitamin D supports the maintenance of strong and healthy teeth and plays a significant role in the cell division process, – clarifies pharmacist Irina Korchagina. – Without it, the body cannot function properly. Its influence extends far beyond the skeletal system: a deficiency of this vitamin increases the risk of kidney diseases, cardiovascular pathologies, diseases of the male and female urinary systems. Its deficiency increases the risk of cognitive function decline and even the onset of dementia. Come to pharmacists; specialists will always select the correct dose of vitamin D, which is very important..."

Pharmacist Mēness aptieka reminds that vitamin D is found in egg yolk, fermented dairy products, cheese, cottage cheese, butter, fish liver, and seafood. Therefore, people who have an allergy to milk protein, lactose intolerance, as well as strict vegetarians, who get it from food even less, should monitor their levels especially closely.

4. Iron deficiency requires finding the cause and, as a rule, additional intake

"I often encounter anemias in patients, – specifies doctor Olesya Basina. – This problem affects approximately 1.62 billion people worldwide, which is 24.8% of the total world population (McLean et al., 2009).

If the hemoglobin level is below 120 g/L in women and below 130 g/L in men, this is already a signal of trouble, which is most often caused by iron deficiency. This is a common problem that requires a doctor's consultation, and on the other hand, correction. It is necessary to include meat, seafood, liver, and rose hips in the diet – at a minimum. At a maximum – to take a course of iron supplements."

The gastroenterologist insists that in the case of iron deficiency, one should always consult a doctor and find out the reason: why did this deficiency arise?

By the way, besides iron deficiency, hemoglobin decreases during pregnancy, vitamin B12 and folic acid deficiency (which help with iron absorption), liver diseases, significant blood loss due to injury, surgery, or chronic internal bleeding; in chronic renal failure, disturbances in erythrocyte production at the cellular level, various blood and bone marrow diseases.

Of course, vegetarians and vegans are also at increased risk of iron deficiency, as iron from plant sources is absorbed more slowly.

"Modern iron supplements are quite well absorbed by the body, – notes the pharmacist. – But I always explain that they can be taken during meals (but not with coffee, tea, dairy products, and calcium supplements) to reduce the load on the gastrointestinal tract and avoid nausea, – clarifies pharmacist Irina Korchagina. – Not everyone knows that vitamin C helps with the absorption of non-heme iron (from plants), so it is recommended to complement your food with such plants as peppers, broccoli, and parsley."

5. Consult with doctors and pharmacists – this is the main rule of success if you are considering additional intake of vitamins and minerals

Do not allow vitamin overdose: for example, you cannot take multivitamins and duplicate them with separate intake.

Tell your pharmacist about all the dietary supplements you are taking – this conversation will help avoid unintentional mistakes and achieve excellent results!

Vitamins, of course, are best obtained by diversifying your diet, including both fish and vegetables and fruits.

6. Which vitamins can be taken additionally? Each has its own!

If you, for example, are actively involved in sports – you probably need magnesium and B vitamins. During pregnancy, folic acid is critically important. If you lead an "office" lifestyle – your doctor will likely recommend omega-3 fatty acids and B vitamins. If you are experiencing winter stress, feeling down, and having difficulty waking up in the morning – you need magnesium, calcium, and B vitamins. If you are often among people but do not want to catch a "cold" virus – you can take multivitamins that include B vitamins, C, calcium, magnesium, and selenium. Or just a vitamin C preparation, already with zinc.

Doctor Olesya Basina reminds that vitamins will not guarantee strong health if you smoke, do not exercise, and are generally inactive, eat fatty and sweet foods, abuse alcohol, sleep little, live in constant stress, and so on. But if you strive to establish a healthy lifestyle, then vitamins (when taken correctly) will help you become physically and mentally more stable.

The secret to successful vitamin intake lies in consulting with a doctor and pharmacist, strictly following their recommendations, and, once again, in a varied, complete diet.