When it comes to vitamins, we all know what nutrition is essential to the body, but what exactly is used, what symptoms are missing and how to repair them, many of them half-aware. There are those who feel that “additionality is right” and that they eat vitamins blindly; there are those who do not pay attention at all until problems such as accentitis, fatigue and so on come to mind. Today, in large white words, you will be able to identify the “household” of the family of vitamins — the central role of 11 common vitamins, lack of signals, the appropriate population, and talk about additional common fault areas, which will help you to make a scientific contribution and not to step on the pit。
I. “core values” of vitamins: why is the body “just in need of nutrition”
Vitamins, which do not provide energy like carbon water and proteins, are the “regulators” for the functioning of the body
- most cannot be synthesized on their own, and must be obtained from food or supplements, which are “essential nutrients”
- the effects cover the whole body: some pipe energy metabolism, some skin mucous membranes, some bone-promoting, some blood-salary health protection, some as “a small butler in charge of his duties” is indispensable
- lack can lead to targeted problems, such as b-negative stress, c-epidemic stress, d-impaired calcium absorption, but oversupply can also create burdens, such as excessive accumulation of lipid-soluble vitamins (a, d, e, k) and increased liver and kidney stress。
To put it simply, vitamins are like “moisture oil” for a body machine, and enough is enough for the machine to be smooth, but more is blocked and the key is “exact replenishment”。
Ii. 11 common vitamins detail: impact + lack of signals, demand for signing
Vitamin b1: energy metabolic “accelerators”, protection against fatigue, neurotics
- central role: to help the body transform food into energy, to maintain the health of the nervous system and to avoid the “failure” of neuro-temperature transmission
- lack of signals: prone to fatigue, poor mental health, serious foot aerobics (i. E. Not fungi-infected feet, edema, numbness, panic, etc.), indigestion and appetite
- persons who are often up late in the night, who are physically exhausted (e. G. Couriers, athletes), or who have long-term consumption of white flour, who have a single diet, and who have neuro-infection and indigestion。
Vitamin b2: skin mucous “guardians”, arthritis, eye protection
- core role: to maintain the health of skin, oral mucous membranes, eye mucous membranes and also to participate in energy metabolism and light skin
- lack of signals: open mouths, skin-skinned lips, haematosis of the tongue (tips), possible cystic inflammation, dry red eyes, lipid-spill inflammation (over-oil, pox)
- persons who regularly eat spicy and irritating food, who are prone to fire in their mouths, or who work on computers, who over-optimal, and who are exposed to lipid-skinned and conjunction。
Vitamin b6: multi-faced “regulator”, stop-off, skin-protective, neurotic
- core role: function is too comprehensive - it reduces vomiting (especially during pregnancy, after chemotherapy), improves lipid perfluorine, regulates the nervous system and supports the treatment of infant convulsions and decreases in white cells
- lack of signals: the presence of fat-skinned rashes, oral ulcer, accompanied by agitation, insomnia, which can cause anaemia and neurological damage in serious cases
- population groups: pregnant women (mitigation of pregnancy), patients with neoplasm (mitigation of vomiting, white cell), persons who have long-term use of amphibian (anti-tuberculosis) and population groups with lipitis and reduced white cells。
Vitamin b4: white cell “pushers” to help body “anti-damage”
- central role: specially promoting white cell formation and increasing body resistance to injury, especially in dealing with drugs, radiation and chemical damage to white cell
- lack of signals: reduction in the number of white cells, susceptibility to cold, infection, slow healing of wounds and mental discomfort
- population: reduction of white cells following tumour sterilisation, long-term exposure to chemical substances such as benzene (e. G. Paint workers, chemical workers) and acute particle cell reduction due to various causes。
Vitamin b12: red cell “blood-making officer”, anaemic, neuro-protective
- the central role: to promote the formation of red cells, to avoid anaemia caused by the “dedevelopmental” of red cells, to maintain the health of the nervous system and to prevent damage to the nervous marrow
- lack of signals: numbness of hands and feet, loss of memory, loss of dizziness, which, in serious cases, can lead to erythrocyte anaemia (red cells become larger but less functional), or even affect walking balance
- population groups: vegetarians (vegetative foods almost excluding b12), elderly people (reduced absorptive capacity) and populations diagnosed with cytocell anaemia。
Complete vitamin b: a “family barrel” for b to address multiple b shortages
- the central role: consisting of a variety of vitamins of b (b1, b2, b6, b12, etc.), which can be supplemented and adapted to the deficiencies of the various groups of b, comprehensively regulating metabolism, skin protection and nervous stability
- lack of signals: there are multiple symptoms of b-based deficiency, such as fatigue and oral inflammation, indigestion, or malnutrition and anorexia caused by chronic poor diet
- population groups: people with irregular diets, food preferences (e. G., working people, student parties), people who stay up late at night, who are under stress, and people with foot and skin diseases (dry skins)。
Vitamin c: vaccination “enhanced”, influenza prevention, rehabilitation
- central role: to increase resistance and help the body fight against bacterial viruses, as well as to promote the synthesis of gelatin proteins (i. E. Healing wounds, elastic skin), to assist with the discharge of heavy metals (e. G. Lead, mercury) and to protect the liver
- lack of signal: prone to cold, haemorrhaging of teeth, slow healing of wounds and severe haemorrhagic disease (stained skin, joint pain)
- persons with high cold fever, those who wish to increase their resistance, those who are exposed to heavy metals on a regular basis (e. G., battery workers), and those with acute and chronic infectious diseases, purple and cirrhosis of the liver (aided treatment)。
Vitamin d: calcium absorption “good partners”, bone-promoting, anti-skeletal
- the central role: helping the intestine to absorb calcium and phosphorus is a “critical booster” to bone development and also regulates immunization against osteoporosis
- lack of signals: children suffer from osteoporosis (skeletal skeletal softening, o-legs/x-legs) and adults suffer from osteoporosis (e. G. Pain in their backs, fractures) and muscle weakness
- population groups: infants and young children (preventing osteoporosis), older persons (preventing osteoporosis) and persons who work indoors for long periods and do not tan the sun (skin with synthetic vitamin d)。
Vitamin e: vascular “protective shield”, for the care of the brain, assisted reproduction
- the central role: it is resistant to oxidation, it protects inner-vascular cells, it prevents hemorrhages, it preserves reproductive health and helps to improve cardiovascular problems
- lack of signals: dry skin, cold hands and feet, the possibility of customary miscarriages, infertility among women and a decrease in the sperm activity of men, and the possibility of cardiovascular discomfort
- persons of medium age (preventing cardiovascular diseases), persons with customary abortions, infertility, and persons with long-term stay and high oxidation stress (aided antioxidation)。
Vitamin ad: visual + bone “doubleguard”, night blindness, calcium absorption
- core roles: vitamin a and d supplementation, visual protection, calcium absorption, double protection of eye and bone health
- lack of signal: night blindness (failure to see at night), dry eyes, twitching of children, muscle spasms due to calcium deficiency, osteoporosis of adults and dry skin
- population groups: infants and young children (prevent paraplasia, night blindness), people who work at night, people who over-observed (e. G. Night nurses, drivers), and people who lack both a and d。
Folic acid: erythrocyte + foetal “guardian”, anemia prevention, neural care
- central role: to promote red cell formation, prevent cytocell anaemia in the larvae and also participate in dna synthesis, which is essential for the development of the foetal neural tube (avoiding deformities such as spinal fractures)
- lack of signals: dizziness, pale face (asymptomatics of anaemia), lack of pregnant women may lead to foetal neural tube defects, and chronic soluble anaemia is also prone to folic acid deficiency
- population: pre- and early-pregnancy women (must be supplemented to prevent foetal malformations), persons with erythrocyte anaemia and chronic soluble anaemia。
Iii. Five common fault areas for vitamin supplementation, no pits
Mistake i: “complex vitamins are all-powerful, ate everything”
Although complex vitamins contain multiple components, each content is limited, and when a single vitamin deficiency (e. G. Severe arthromitis b2) is present, the combination may not be sufficient and a single formulation will need to be targeted for supplementation; and most diet-balanced people, who do not eat additional complex dimensions, overburden their liver and kidneys。
Misdirection ii: “supplementation, faster than filling”
Feeding is the safest way to supplement it: b1 for coarse food, b2 for animal liver, c for orange monkeys, d for sun + deep sea fish. Replenishment is appropriate for those whose diet does not meet their needs (e. G. Vegetarian supplement b12), or for those who have been diagnosed as lacking, and cannot replace their daily diet。
Misdirection iii: “face soluble vitamins (a, d, e) are safe to eat”
Fatly soluble vitamins are stored in the body and there is a high risk of oversupply: overfilling vitamin a leads to headaches, liver damage, and overfilling d causes high calciumemia (disgusting, kidney stones). It would be preferable to consult a doctor before supplementing it, to be measured according to needs and not to add up blindly。
Zone four: “young people are well, no need to supplement”
Young people who eat irregularly (e. G., often at out-of-home and late-night snacks) may also be lacking: for example, long-term milk tea, people who do not eat their staple foods are prone to b1, people who wear frequent makeup, contact lenses may lack b2, rather than “young people do not have to make up” and critically look at diets and physical signals。
Mistake five: “synthetics, medical care, no access to a doctor”
Vitamins are “aided fixes” that cannot be substituted for medications: for example, anemia caused by a b12 deficiency requires first identification of the cause of the disease (i. E. Poor absorption or low intake) and then targeted supplementation, which cannot be based solely on vb12; if serious symptoms (e. G. Diarrhea, very poor children) occur, they must be treated first and supplemented by doctors。
Iv. The three key principles of vitamin supplementation, science and security
1. Priority feeding: daily diets of whole grains, fresh vegetables and vegetables, egg milk, nuts, and diet balance are the basis, for example, if you want to fill b with rough rice, skinny meat, if you want to fill c with peppers, strawberries, if you want to fill d with sun + salmon
2. Supplementation, as required: if there is a lack of signal (e. G. Oral inflammation, fatigue) or if it belongs to a specific group (e. G. Pre-pregnancy female folic acid, geriatric supplement d), then the supplementation is considered, preferably by consulting a doctor or a nutritionist, specifying whether it is necessary to supplement, what type and for how long
Control dosages: strict supplementation at recommended doses, especially lipid- soluble vitamins, is not considered to be “a good extra effect”, but an overdose, which can be reduced or stopped after a period of time if symptoms are mitigated。
Vitamins, though small, are important, and the key is “precision matching” — not as good as they are and not as young as they are. Bearing in mind the “specialities” of each vitamin, identifying needs against physical signals, giving priority to dietary supplements and, if necessary, supplements, making vitamins a “good helper” to the body, rather than a “burden”. If it is not clear which one is missing, it is recommended that a nutrition assessment be made and that professionals give it to the programme。
