The market for dietary supplements and vitamins is very large, and a person who plays sports or controls his diet - that is, is attentive to himself, his appearance and health - is the source of income for any such company. Nutritional supplements and vitamins created for “faster, higher, stronger” are what the average person buys a lot and from the heart. But which of these work and which don't?
First, there is no single dietary supplement or vitamin (with some exceptions) that you are required to take . These exceptions, which only a doctor can diagnose, are deficiencies of specific vitamins or minerals based on test results (for example, iron deficiency), vegetarianism or avoidance of certain food groups (for example, dairy products), and pregnancy.
It is convenient to divide all vitamins and dietary supplements into 4 categories, depending on their importance. Must-have supplements that just might help you stay healthy and provide your daily vitamin and mineral needs.
Fish fat
If there is a nutrient that modern diets (outside of a handful) cannot achieve in sufficient quantities
people who eat a lot of fatty fish) is fish oil.
Fish oil is the hottest supplement today, and companies are investing a lot of money in research, so the research base has accumulated large. Omega-3 fatty acids normalize metabolism, protect the heart, help fats oxidize more vigorously, and help control inflammation. It's easier to list what fish oil doesn't do.
If you cannot or do not want to eat fatty fish (salmon, mackerel, herring, etc.) up to 5 times a week, then try taking fish oil supplements, choosing companies that ensure high-quality purification of heavy metals from it.
Flaxseed oil is commonly suggested as an omega-3 alternative to fish oil. However, the body's conversion of flaxseed omega-3 into EPA/DHA is very inefficient in most people. In addition, flaxseed oil oxidizes very quickly and becomes almost harmful. The average recommendation for athletes for EPA / DHA is 1.8-3.0 g per day.
Calcium
Calcium deficiency is a very common thing, especially in people who refuse dairy products (and it is fashionable to refuse dairy products these days).
Calcium is fundamentally important for women. Women are much more likely than men to suffer from osteoporosis during menopause. Therefore, you should start taking care of your bone health as early as possible. And calcium is not just about teeth, bones and nails - it plays an important role in muscle contraction, that is, during any movement. Without calcium, muscle movement is basically impossible, so the body has a large storage area for it - bones. When there is a calcium deficiency in food, “bone” calcium is used.
The minimum daily dose of calcium is 1000 mg in a highly digestible form (citrate, malate).
If you want to get all your calcium from dairy products, then note that 100 grams of cottage cheese contains 120-150 mg of calcium. That is, even 3 standard packs of cottage cheese per day do not replenish the calcium requirement. Hard cheeses contain the most calcium (600-1200 mg), but due to their fat content, cheeses cannot be considered as the main source of calcium.
Vitamir Ladycharm hair vitamins tablets 30 pcs
Vitamin B2 (riboflavin) is necessary for the growth of hair, skin, and nails. It regulates metabolic processes in the body, which allows the hair to fully receive proteins, fats and carbohydrates. A deficiency of this vitamin causes an oily scalp, and the ends of the hair become dry and brittle, the hair becomes dull, begins to split, and the skin flakes. Taking it helps eliminate dandruff, reduce hair loss and disorders of hair growth and nutrition, which leads to fragility and dullness. Replenishing vitamin B2 deficiency helps prevent early graying of hair and acne. It also contributes to the normal functioning of the reproductive and immune systems.
Vitamin PP or B3 (nicotinamide, niacin) improves blood circulation in the skin and subcutaneous tissues and enhances the supply of nutrients to the hair root, thus promoting hair growth. By attaching to proteins, nicotinamide activates them, together with them creating many enzymes that convert carbohydrates, fats and proteins into energy. In addition to its “energy” role, niacin is involved in the process of cellular respiration.
Pantothenic acid (vitamin B5) improves the regeneration and nutrition of the skin, including the scalp. One of the factors behind graying and hair loss is a lack of pantothenic acid. Pantothenic acid deficiency leads to inflammation of the scalp and impaired hair growth. Pantothenic acid, as a component of coenzyme A, plays a key role in the metabolism of carbohydrates, proteins and fats and is therefore important for the maintenance and repair of all tissue cells. Vitamin B5 is capable of improving nutrition and hair growth, coloring and structure of the growing part of the hair.
Vitamin B6 (pyridoxine) plays an important role in metabolism: it helps normalize fat metabolism, normalizes the functioning of the nervous system, improves digestion, and improves liver function. Helps with hair loss, oily skin, and long-term non-healing wounds.
Biotin (vitamin B7) prolongs the hair growth phase. It acts as a deliverer of sulfur, which is part of its structure, to the skin, hair, nails, and sebaceous glands, which have a special need for this substance (sulfur, for example, is part of keratin and collagen). Biotin is essential for healthy hair growth - it is involved in cell division and keratin production. The substance plays an important role in nourishing hair follicles, helps restore deep layers of hair, prevents hair dryness, increases its elasticity, thereby preventing the appearance of split ends. If there is insufficiency of biotin, redness, peeling of the skin appears, as well as increased oiliness of the skin, hair loss, dandruff, and nail damage are observed.
Para-aminobenzoic acid (vitamin B10, PABA) is the so-called “vitamin in a vitamin”, because PABA is constantly found in combination with folic acid (part of its molecule), promotes the synthesis of pantothenic acid (vitamin B5). PABA affects pigmentation and hair growth, helps restore gray hair if gray hair is caused by stress.
Zinc (Zn) improves hair condition, controls the secretion of male sex hormones, an excess of which provokes hair loss, and participates in carbohydrate metabolism with the help of the zinc-containing hormone - insulin. Vitamin A works only in the presence of zinc. This element is also necessary for bone formation. In addition, it exhibits antiviral and antitoxic effects.
Manganese (Mn) is part of many enzymes and plays an important role in the processes of growth, hematopoiesis, and bone tissue formation.
Selenium (Se) is necessary for the regulation of antioxidant processes in all organs and tissues, primarily in the central nervous system. Selenium also plays a critical role in the functioning of the immune system.
Cystine - hair is built from the keratinized protein substance keratin, its main component is cystine, which makes up 10-15% of the keratin substance. It is this that, due to the bonds, tightly strengthens the keratin molecules among themselves, making the hair strong and strong. Improves skin condition by activating regenerative processes in hair and nail plates, strengthens the body as a whole, increasing resistance to infections and stressful situations.
Inulin is a nutrient medium (prebiotic) for bifidobacteria and lactobacilli, which are representatives of the normal intestinal microflora; it promotes the growth of beneficial microflora.
The optimally selected complex of substances in “LadyCharm® hair vitamins” provides:
Biotin mutually enhances the effect of vitamins B2, PP, B6. Vitamin B2 increases the efficiency of using pantothenic acid in metabolism. Improving the supply of one vitamin can facilitate the efficient conversion of another into its active form. Thus, it is impossible to eliminate disorders caused by vitamin B6 deficiency if there is a deficiency of vitamin B2, since vitamin B2-dependent enzymes take part in the transformation of vitamin B6.
Zinc and magnesium
People who exercise or diet are often deficient in magnesium and zinc:
- zinc - for those who refuse red meat;
- magnesium - for those who do strength training, because its losses increase with heavy training.
Both minerals are very important for the body. Additionally, some studies show that combining zinc and magnesium at night helps with sleep and recovery.
On average, the daily intake of zinc is 25 mg (the preferred form is picolinate), magnesium is 400-500 mg (citrate is the best form for absorption, while the oxide is most often seen on sale).
These are the supplements I most often prescribe in my consultations.
As for self-prescribing dietary supplements, it is not recommended to do this without diagnosis and consultation with a specialist.
Remember about such a condition as hypervitaminosis - an excess of vitamins in the diet is dangerous, just like their deficiency, many vitamins have a toxic effect on the body, and without appropriate tests we cannot diagnose ourselves with a lack of a particular vitamin.
Immunity is a way of protecting the body from the action of various substances and organisms that cause destruction of its cells and tissues, characterized by a change in the functional activity of predominantly immunocytes in order to maintain homeostasis of the internal environment.
Simply put, this is our main defense against diseases and viruses.
Immunity can be congenital or acquired. And if we can no longer influence innate immunity (what we received with mother’s milk) in adulthood, then we must maintain acquired immunity throughout our lives.
Of course, there is no universal drug for everyone. Immunity is a complex system and very individual; we cannot guess by eye which link in the chain is the most vulnerable. Therefore, I don’t think any specialist would risk taking a risk and prescribing a universal magic pill.
Your health is based, first of all, on a healthy lifestyle, proper, balanced nutrition, and giving up bad habits. These are the basics that need to be promoted to the masses, and not some specific miracle drug, vitamin or supplement.
In my practice, there have often been cases of negative effects of vitamins when used independently; most often this is expressed by allergic reactions in the form of rashes, itching and swelling. It is very important to competently and carefully collect anamnesis from the patient in order to determine whether this is really a reaction to the drug or whether these are symptoms of a food allergy.
Thus, vitamins and dietary supplements can and should be taken, keeping an eye on the toxicity of large dosages of vitamins and only under the guidance of specialists. But the best option would be to diversify your diet with natural foods and try to get vitamins from them.
VITASHARM (tablets)
divided contraindications, including children's age:
Does a 12-year-old person fit the definition of “childhood”? Legally, yes. Physiologically... no matter how mature and tall a girl may seem, no matter what bra number she wears, I think 12 years is childhood. Even if we remember the instructions for some medications, the restriction “up to 12 years” is not so rare. I decided that my child would still be “like a child,” and Katya was left without Vitasharm; I took the course of vitaminization.
I also have enough problems: my hair is falling out, my nails are just in a terrible state (they peel, break, they become thin). Even when I stopped cutting the cuticle, nothing changed:
It's creepy, isn't it? No oils, smart enamels, etc. They are no longer helping me, apparently the problem is much deeper.
However, let's get to the vitamins. I want to understand the composition and see what my body so urgently lacks:
We all know about the benefits of this or that vitamin, but either there are not enough of them in the products, or something else... Let's check our knowledge again, what exactly these vitamins and microelements affect and whether the indicated dose is sufficient. Honey. reference to help me:
1. Vitamin A: this is vision, good functioning of the gastrointestinal tract (i.e., and skin condition). The daily norm for a woman is 700 mcg, in Vitasharma it is 570 mcg, i.e. more than half the daily norm.
2. Vitamin B1: regulates metabolic processes, normalizes brain activity, as well as the activity of the cardiovascular, nervous and digestive systems. The daily need for it is approximately 1.5 mg. In Vitasharma there is already 5 mg of it. Loading dose?
3. Vitamin B2: - if we consider it strictly in terms of its influence on a woman’s appearance, then consider it the first fighter against wrinkles and dry skin. As for the consumption rate, its value coincides with B1. Also a loading dose.
4. Vitamin B6: normalizes the absorption of certain microelements, “works” with glucose in the blood and... prevents swelling. Doctors prescribe it for skin diseases. The dose of vitamin B6 indicated in Vitasharma exceeds the daily requirement by 2.5 times.
5. Nicotinamide (aka B3) - regarding appearance, it is also aimed at maintaining the skin in normal condition. The dose is acceptable, but it is the maximum!
6. Calcium pantothenate (aka B5) - again, metabolic processes and skin condition. Everything is fine with the dosage, more than half the daily requirement.
Based on this small study, I conclude: it is strictly forbidden for children (I was considering the dosage for an adult woman), unless prescribed by a doctor. The main effect of vitamins is aimed at improving the functioning of the digestive system, and, in theory, should affect the improvement of the condition of nails and hair. In addition, such a complex can really improve the condition of the skin.
Vitamins are freely available:
Ahh, now it’s clear why the dosages are so powerful, look at the indications for use:
Somewhere above in the instructions it is written (in the photo) that Vitasharm cannot be used with other multivitamins. Of course you can’t, there’s already enough of everything here!
Now vitamins are produced in different forms, these are in tablets:
Not in jars, but in blisters:
The tablets are small and smooth and easy to take:
The taste is reminiscent of Revit. According to the instructions, taking vitamins is 30 days, exactly 30 tablets - 1 per day. She did everything honestly, without forgetting or omitting anything.
I didn’t have any allergic reactions, but I stopped taking pills in the morning - my work revolves around speaking, and this type of oral cavity is unlikely to put students in a serious manner:
The yellow coating on the tongue lasts about half an hour after the tablet is absorbed.
A month has passed.
The condition of the skin - it’s hard for me to judge, it was not problematic. But the nails make me happy: compared to what it was, this is the ultimate dream:
The nail plate has become thicker, the surface has acquired some shine. They began to grow much faster. Let's compare again - before and after:
As for hair, everything is worse, at least that's what it seems to me. Judge for yourself: if the nails have really “come to their senses”, then the hair... however, the photo will show everything better:
As they fell, so they fall. Vitasharm did not save them.
I can safely recommend these vitamins to people who have the same problems as me. Especially for smokers - our metabolic processes resemble stagnation. The nails definitely respond to this vitaminization “with a bang.”
