Do we really need supplements? How much of each vitamin should be used? Istanbul Okan University Hospital Nutrition and Diet Specialist Dyt. Derya Fidan explained.
Vitamins are organic compounds that are vital for human health. Vitamin deficiency can cause many important health problems, so it is very important for people with vitamin deficiencies to take appropriate vitamins and nutritional supplements. It is extremely important to take vitamins from natural ways and replace them with essential amino acids, fatty acids and carbohydrate components that must be consumed daily. However, those who suffer from severe vitamin deficiency or are in the disease process may be advised to take vitamin supplements in the form of drugs with expert advice.
Organic nutrition and stress disrupt the balance of the body.
The immune system, which is the body's defense mechanism; It not only protects the body against external dangers, but also fights against aging and makes you feel fit. When the immune system, which also plays a role in the work of the body's antioxidant mechanism, is weakened, some risks may arise. Due to the degeneration of the working conditions brought by our age, inorganic food consumption and failure to manage stress well, our body metabolic balance can unfortunately deteriorate, our immune system may be damaged and our resistance to infections may decrease. In order to prevent this, the use of vitamin supplements becomes our periodic need.
For whom, which vitamin supplements are suitable? Which supports should be used and how much?
Many multivitamins; It contains minerals such as calcium, iron, magnesium, potassium and zinc. These preferences, which should be determined according to the needs of the people, can cause organ damage due to misuse.
In a healthy diet that is adequate and balanced for the body, there is no need for vitamin and nutritional support. However, those who consume low-energy diets, those who do not have adequate and balanced nutrition, vegetarians, vegans who do not consume animal food, those with iron deficiency and anemia, pregnant and lactating women, women with excessive post-menopausal bone loss, the elderly, those who use drugs for a long time (antibiotics, laxatives). , diuretics), those who have allergic diseases that prevent food intake, those who receive nutrition therapy due to a disease, those who receive dialysis treatment; They should take vitamin supplements appropriate to their treatment and personal needs.
Which vitamin should be used and when? If you want to protect your bone health; Calcium, vitamins D and K, potassium, magnesium all play an important role in maintaining your bone health. We all know the importance of vitamin D and calcium, but research in recent years; They emphasize that magnesium, potassium and vitamin K are also very important.
In particular, if you have a risk of brittle, thinning bones called osteoporosis, calcium and vitamin D supplements may be beneficial for you.
If you have a vegan or vegetarian diet; Vitamin B mostly; are foods derived from animal sources, including meat, eggs, and dairy products. Since you do not consume these foods in your daily diet, you may consider taking supplements, especially in terms of vitamin B12. In its deficiency, mental fatigue as well as concentration difficulties can be experienced.
Vitamin supplement for individuals who do sports
When we look at the studies, we can say that energy metabolism has a great effect on our performance, and cell renewal also contributes to the recovery of the muscles working in the training. With personalized nutrition programs, the process can be easily managed in athletes without using 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 supplement can be provided with a multivitamin supplement with a complex of B, iron, magnesium and zinc. It will be enough to take it on a full stomach in the morning of the day you will do sports. Another well-known fact is that every individual who starts sports starts to use CLA, L-Carnitin, BCAA or different protein powder supplements, which are the compressed form of nutritional values, in an uncontrolled way, increasing the load on the organs. This is definitely an important situation that can be decided by the health professional according to the blood values and metabolic status of the person.
Pregnancy vitamin supplementation; Prenatal vitamins are multivitamin supplements suitable for use by pregnant women. Compared to other multivitamins, they also contain some nutrients that are more needed during pregnancy. During pregnancy, all vitamins and minerals are of particular importance for you. But vitamin and mineral preparations containing folic acid, iron, calcium, vitamin D, DHA, iodine; It plays an extra role in your baby's growth and development during pregnancy. When the idea of pregnancy begins to occur, folic acid preparation should be started and continued until the end of the first trimester of pregnancy. Multivitamin support can be continued during pregnancy.
Pay attention to your vitamin and mineral needs for your heart health; Indispensable 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 necessary mineral support, and a study found that regular potassium use lowered 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 preparation or regularly as a multivitamin ingredient.
Vitamin supplement for individuals who feel tired all the time
If some vitamins and minerals decrease in our body, a feeling of fatigue begins. In particular, iron, potassium, calcium deficiency, folic acid and vitamin B12 deficiency are the first and often the only symptom; It is a state of unrelieved fatigue. There may be a problem as simple and easy to solve as not drinking enough water behind your chronic fatigue. Water, which is essential for all functions in the body, causes fatigue in its absence. When you start drinking water regularly, the problem of fatigue can be solved. As supplements, the first support that comes to mind is magnesium, vitamin D, vitamin B12, iron preparation support. In addition to these; bee pollen and coenzymeQH active form can be your biggest supporters in relieving your tiredness in chronic physical fatigue. You can use this vitamin supplement regularly in 3-month periods during seasonal transitions.
If you are sick very often or if you have a disease-prone structure; The immune system consists of all systems of biological structures and processes that protect the organism against most diseases. If you get sick frequently, this indicates that you have a weak immune system; Therefore, the system needs to be strengthened. Flaxseed, coconut oil and foods rich in zinc; It creates a barrier effect in preventing you from getting sick frequently. Zinc, especially found in milk, eggs, almonds, sunflower seeds and fish, can cause weakness and fatigue in the body due to insufficient consumption. For this, vitamin C supplement and zinc preparation can be used periodically during winter periods and especially during seasonal transition periods.
If you have a low mood and feel psychologically tired; Studies say that 11.6 percent of Turkey is depressed. It is also predicted that by the end of 2020, depression will rise to the second rank among health problems in the world. The same studies also show us that depression rates decrease when vitamin-mineral deficiencies are eliminated. deficiency of vitamin B-12; depression, memory loss, mental dysfunction, headache, fatigue, forgetfulness and similar cognitive dysfunction. Vitamin B-12 is also abundant in foods of animal origin such as fish, eggs, milk and dairy products. B vitamins are also very important for the nervous system and the production of red blood cells, normal taste, good vision and a healthy skin structure.
“Vitamin D is very important on depression”
If you cannot benefit from these foods in your diet, the body should be supported at appropriate intervals as preparations, and complaints should be prevented. Studies have shown that vitamin D, one of the most important vitamins for the central nervous system, is also effective on depression. Psychological depressions can be seen, especially due to the workplace environment of individuals being in plazas and being poor from daylight. As the richest sources of vitamin D, it will be sufficient to expose the shoulders and arms to the sun rays for 10-15 minutes a day with fish, eggs, mushrooms, milk and dairy products. If you are poor in these nutrients, you can use vitamin D3, which is the active form of vitamin D, during the winter months and stop it with the onset of summer. You can take advantage of the sun's rays by using your vitamin because the sun's arrival angles are the most suitable hour 1 hour after noon.
So, how healthy is it to take all of these vitamin supplements, which we take according to our needs, in the same period?
If we summarize like this;
- Skin and gum problems in vitamin C deficiency,
- Vision problems in vitamin A deficiency,
- Bone problems and mental problems in vitamin D deficiency,
- Skin and nervous system problems can occur in vitamin B deficiency.
Vitamins are divided into two groups according to their chemical properties: water-soluble and fat-soluble vitamins. Since vitamins B and C are soluble in water, they cannot be stored in our body. For this reason, deficiencies are more common than fat-soluble vitamins. Since they are consumed in excess, they do not accumulate in the body, so they often do not cause problems.
Fat-soluble vitamins (vitamins A, D, E, K), on the other hand, can accumulate in the body when taken in excess and can lead to an excess of vitamins called "hypervitaminosis" when used uncontrolled. Just as vitamin deficiency is a health problem, its excess can cause health problems. For this reason, your vitamin supplements should be arranged according to your needs periodically and used in the long term.