Vitamins are micronutrients essential to the human body and, while they do not provide energy, they are involved in critical physiological processes such as metabolism, immunization and cell repair. Day-to-day supplementation needs to be based on a precise choice of “lack of incentives, physical symptoms, population needs” to avoid “blind supplementation” leading to excessive risk or waste of resources. The following is an analysis of the applicable scenarios, core roles and safety features of seven commonly used vitamins, contributing to the scientific supplementation。
I. 7 common vitamins: application of scenes and security features
1. Vitamin b1 (sulfamide)
Applied scenario: relevant to the problem of “vitamin b1 deficiency”, expressed in fatigue, numbness of hands and feet (pension neuroflammation), reduced appetite, common in chronic alcohol consumption (alcoholic effects b1 absorption), fine diet (micro-processing excessive loss b1), heavy manual labour (increased consumption), or acoustic ailments (underlegation, heart attack)。
Core role: participation in carbohydrate metabolism, maintenance of the nervous system, normal function of the digestive system and prevention of neuroinflammation and foot gas caused by lack。
Note: excessive supplements (over and above the daily recommended amount) may cause headaches, nausea, irritation; failure to co-opt alkaline drugs (e. G. Sodium carbonate) can damage the b1 structure; alcoholics need additional supplements, but they need to stop drinking (otherwise the effect is poor)。
2. Vitamin b2 (nuclide)
Applied scenes: the identification of vitamin b2 deficiency is expressed in the form of oral arthritis (pornoma, cracks), lipitis (hospital haemorrhage, crumbs), tactitis (prost, purple red), which is common in chronic vegetarian diets (low plant food b2), overnight (increased metabolic consumption), a poorly absorbed population in the gastrointestinal tract, or paraplegia (men), conjunction (eye fear, tears)。
Core role: participation in energy metabolism, maintenance of skin, mucous membrane, visual system health, repair of damaged mucous tissue。
Note: excession may lead to urea yellowing (b2 itself yellow, normal and non-hazardous); avoidance of co-opting with drugs that affect absorption (e. G. Tetracyclic antibiotics), with an interval of more than two hours; animal livers, eggs (rich with natural b2) can be eaten during supplementary periods to enhance effects。
3. Vitamin b6 (polymerol)
Applied scenario: fitable for "vitamin b6 lack of or increased demand" in the form of skin lipid perflammation (nose, red crumbs between eyebrows), surrounding neurotic inflammation (stabbing of hands and feet), common to people who are chronically using amphibians (anti-tuberculosis, consumption of b6), contraceptives (impact absorption), or pregnant women, lactating women (increased demand), and persons with lipid perfluiditis。
Core role: participation in amino acid metabolism, neurotransmitting (e. G. Serotonin), mitigation of neuro-inflammation, skin inflammation, support for improved pregnancy vomiting。
Note: long-term large-dose supplement (over 100 mg per day) may cause neurological damage to the surroundings (irreversible, need to be warned); co-opted with left doba may reduce the efficacy of the drug and need to be taken at intervals; pregnant women's supplement is subject to medical advice and may not be added。
4. Vitamin b12 (cobaltamine)
Appliance scenario: the identification of vitamin b12 deficiency is manifested in mega-cell anaemia (face paleness, inactivity, panic), neurological impairments (reduced memory, numbing of hands and feet, balance disorder), common among vegetarians (plant foods do not contain b12), older persons (atrophy of the stomach mucous membranes, resulting in a poor absorption of internal factors) and patients following gastrointestinal tracts (a impaired absorption function)。
Core role: participation in red cell generation, neuromarrow repair, prevention of mega-poorness and neurological disorders and maintenance of cognitive functions。
Note: oversupply is not clearly toxic, but may mask folic acid deficiency (delayed treatment); vegetarians need long-term supplementation (natural b12 only in animal food); and older persons need to give preference to the “alcobalt” formulation (better absorption without internal factors)。
5. Folic acid (vitamin b9)
Applicable scenario: for people with “folic acid deficiency or high demand”, expressed as mega-cell anaemia (similar to b12), foetal neural tube defects (lack of risk during pregnancy), commonly found in pre-pregnancy/prevent pregnancy females (prevent foetal malformation), chronic alcohol consumption (effect absorption), administration of ammonium butterflies (chemicals, folic acid consumption) or paraplegic ulcers, tectonics。
Central role: participation in dna synthesis, cell division, prevention of foetal neural tube defects (e. G. Spinal fractures) and improvement of extreme poverty。
Note: long-term large-dose supplements (over 1 mg per day) may affect zinc absorption (causing zinc deficiency) or masking the lack of b12 (negative monitoring of b12); pregnant women need three months before supplementation and medically adjusted doses after pregnancy; deep green vegetables (e. G. Spinach, water to reduce herbal acid) can be eaten more in their daily diet。
6. Vitamin c (anti-fatal acid)
Applied scenes: are suitable for “vitamin c deficiency or increased demand”, expressed in the form of sepsis (tooth haemorrhage, skin bruises, wounds that are difficult to heal), reduced immunity (epidemic), often due to under-ingestion of fresh vegetables and vegetables (high-temperature cooking loss c), smokers (increased consumption of oxidative stress), post-operative patients (promoting the repair of wounds), or those associated with the initial flu (aided mitigation symptoms)。
Core roles: oxidation resistance, promotion of gelatin protein synthesis (rehabilitation tissue), immunization, promotion of iron absorption (prevention of iron deficiency)。
Note: excess (over 2000mg per day) can lead to diarrhoea, stomach fever, kidney stones (especially for high-grass acid urinators); non-commitment to sulfamide-type drugs may increase the risk of crystal urine; and avoidance of sudden stoppage after a long-term high dose (which may cause a sacrosanct disease to rebound) requires gradual reduction。
7. Vitamin d (calcified alcohol)
Applied scenes: the identification of vitamin d deficiency is expressed in bone pains (e. G. Back pain, joint pain), muscle incompetence, osteoporosis (old people), osteoporosis (baby children), which are common in the case of under-skin (skin synthesis d requires ultraviolet light), older persons (reduced skin synthesis capacity), obesity (d is deposited in fat, with low bioavailability) and dark skin populations (mergin hinders ultraviolet absorption)。
Central role: promote calcium absorption, maintain bone health, regulate immune functions, and prevent osteoporosis。
Note: excess supplementation (serosity d over 250 nmol/l) may result in high calcium haemorrhagic disease (e. G. Nausea, vomiting, kidney stones, vascular calcification, higher risk); detection of serum 25-hydroxy vitamin d is recommended prior to the supplementation (unequivocal lack); daily supplementation can be reduced by “suntan for 15-20 minutes/day (shield from noon)。
Ii. Supplementary signs of effectiveness: performance of complementary symptoms
After 1-4 weeks of normative supplementation (different vitamin life cycles), if the following changes are made, the situation is improved:
1. Reduction in symptoms of lack of vitamin b: abdominal inflammation, numbing of hands and feet, reduction of symptoms of anaemia (dryness, pale color), haemorrhaging of vitamin c, failure to heal wounds, bone pain of vitamin d deficiency, inability of muscle to alleviate
2. Physiological function optimization: increased energy (drillation of fatigue), recovery of appetite (b1, b2 lack of associated diet improvement), increased immunity (reduced frequency of flu), reduction of risk of foolic acid supplementation in pregnant women to foetal neural tube defects (pregnancy monitoring)
3. Improvement of indicators: regularity of blood (red cell, haemoglobin) for anaemics has returned to normal levels; serum 25-hvd levels for vitamin d deficiency have risen back to normal levels (30-100nmol/l)。
In the event of no improvement in the symptoms after four weeks or new discomforts, the “real lack” of “combining other diseases” (e. G., numbing of hands and feet may be a diabetic neurosis, not simply a b12) needs to be stopped and treated, and supplementary programmes adjusted。
Iii. Supply response to supplemental disappearance
- minor discomfort (common reactions): yellow urine after vitamin b2, mild abdominal swelling after vitamin c supplementation, normal, without the need to stop drugs; slight nausea after b6 supplementation, which can be taken after meals, reduced gastrointestinal irritation, most of which is not adapted to the body。
- obvious discomfort (negative): dvc-plus diarrhea over three days (excessive), immediate reduction or withdrawal, increased consumption of warm water for metabolism; vitamin d supplementation with nausea, inefficiency (early calcium haemorrhage), suspension of supplementation and detection of calcium haemorrhagic calcium; b6 supplementation with increased numbness (high dose nerve damage), immediate stoppage, medical assessment of neurological damage。
Iv. Comprehensive core principles and competitions
1. Principle of complementarity
- assessment and addition: prioritize the assessment of the lack of a “food assessment + symptoms observation” (e. G. Chronic vegetarian alert b12 lack, sunscreen alert d lack) and, where necessary, laboratory tests (e. G. Serum vitamin levels) to avoid “blind supplements”
- what is missing, what is appropriate, and what is appropriate: supplementing it with “deficit + recommended” (e. G. 100 mg/day recommended for chinese adult vitamin c, which is sufficient for prevention, without large doses), giving priority to “composite vitamins” (e. G. B vitamin multi-synergy, with limited single supplementation)
- priority diet, re-use of supplements: daily acquisition through natural foods (e. G. B12 from egg and egg milk, folic acid from deep green vegetables, d from deep sea fish + suntan), supplementation only as a complement to “food deficit” and not a substitute for natural foods
- noted agent type and absorption: e. G., b12 cobalt-methamphetamine (better-absorbed older persons), vitamin d3 (bioactivity higher than d2), vitamin c “calcium resistant to bad haemorrhagic acid” (small stomach irritation, suitable for stomach patients)。
Absolute taboos
- prohibition of vitamin allergies (e. G. B6 supplements for vitamin b6 allergics, rare but alert)
- prohibited/applied for specific diseases: vitamin d (enriched calcium deposition) for persons with high calcium haemorrhagic conditions; high doses of vitamin c (increased herbic acid) for patients with kidney stones (calcium herbate type); high doses of b1 (which may affect urinary acid excretion) for patients with arrhythmia
- drug interaction taboos: b6 (subject to medically prescribed doses) is required for persons who use amphibians; high doses of vitamin k (effect effects, not mentioned in this paper but noted); folic acid is required for persons who use aminoflops (over 12 hours)。
3. Censorship
- older persons: the function of absorption is poor, the type of absorbent is selected when supplementing b12 and d, and the function of the liver and kidney is regularly monitored (avoiding metabolic burdens)
- infants and young children: need to be supplemented by an “age-recommended quantity” (e. G., 400 ui/day of vitamin d for infants and young children), not available at adult doses (excessive)
- chronic patients: persons with kidney diseases use vitamin c (subject to control of potassium intake, partially c supplements containing potassium); persons with liver problems use vitamin b (need to adjust doses to avoid accumulation)
- pregnant women/lactating women: any vitamin supplement is subject to medical instructions (e. G. Folic acid, d requirement, b6 excess may affect the foetus) and may not be added。
V. Avoidance of 3 additional cognitive errors
“vitamins are health-care products, with no harm in eating them”: wrong, vitamins are not “one-size-fits-all drugs” to prevent/treat only “lack of associated diseases” (e. G., d-preventing epidemiology, failure to prevent cold); oversupply (e. G. D, a, e, k-slubber vitamins) accumulates in the body and causes poisoning (e. G. D-overdose in high calcium haemorrhage)。
“the daily diet is sufficient and there is absolutely no need for supplements”: it is wrong that the diet of special groups of people (e. G. Vegetarians, people with low sun, pregnant women, elderly people) is difficult to meet and requires targeted supplementation (e. G. Vegetarians are required to supplement b12 and folic acid is necessary in the early stages of pregnancy); chronic high-temperature cooking and drinking can also lead to vitamin loss/exumption, which needs to be supplemented。
“complex vitamins are better than single vitamins, and buy the most expensive”: wrong, they are suitable for “multi-risk” populations (e. G., the elderly, people with unbalanced diets) and are more accurate in selecting a single supplement if only one is lacking (e. G., only d); the price is not directly related to the effect, depending on whether the “dose-compliant” “agent type” is easy to absorb, rather than the brand price。
Vi. 2 auxiliary measures: enhancement of supplementary effects
1. Diet and living together
- a combination of diets: when vitamin b is replenished, the whole grain is fed, the skinny meat is fed (by promoting absorption); when vitamin c is replenished, the iron-rich food is fed (e. G., skinny meat, spinach, c promotes iron absorption); when vitamin d is replenished, the calcium-rich food is fed (e. G., milk, tofu, d promotes calcium absorption)
- living adjustments: during vitamin d supplementation, 15-20 minutes of daily sun (exposure of arms and legs after 10 a. M./ 4 p. M.), reduced dose of supplements; during vitamin b supplementation, avoiding nighttime and drinking (reduced consumption and absorption interference)。
2. Supplementary monitoring and management
- short-term monitoring: observation of changes in symptoms during supplementary periods (e. G., whether the anorexia is healing or whether the osteoporosis is decreasing) and prompt adjustment
- long-term monitoring: long-term detection of serum levels (avoiding excess) every 3-6 months for fat soluble vitamins (a, d, e, k); supplementing b12 and folic acids with regular detection of blood patterns (assessment of anemia improvement)
- timing of detoxifications: when symptoms are mitigated, laboratory indicators are normal, priority is given to maintaining the diet, reducing the dose of supplements over time (e. G. B6 large long-term doses need to be reduced to avoid rebound)。
The core value of seven commonly used vitamins is “to make up for inadequate diets and to correct the lack of a state” rather than “day health care, prevention of diseases”. Scientific use under the process of “assessment of the lack of - precise supplements - monitoring adjustments”, especially for special groups (pregnant women, the elderly, chronically ill), must be supplemented by a doctor or a nutritionist to ensure effectiveness and avoid excessive risk。
