The Only Vitamins You Actually Need On A Daily Basis

Vitamin minimum: what important substances we cannot do without

After a viral epidemic, the body of many is weakened and vulnerable. Therefore, he needs support in the form of vitamin supplements. Together with a specialist in functional nutrition, an expert nutritionist Vlada Grishkevich we will tell you what vitamin minimum is necessary for a modern person to maintain immunity and vitality.

Self-medicate not worth it. Before using supplements, you need to consult a doctor - a specialist will help you choose the most effective vitamin complex. However, supplements can never replace proper nutrition, exercise, and healthy sleep. Therefore, they should only be used as an auxiliary element.
Vitamin minimum: what important substances we cannot do without

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Vitamin D

Recommended dose : 0.03 mg per 10 kg of body weight per day.

Approximate price in online pharmacies: RUB 1300

Take in the morning.

This is one of the most important micronutrients for the body. It interacts with many genes (over a thousand), regulates the immune system and stops inflammation. In addition, it plays a critical role in calcium metabolism and bone formation. This is one of the few vitamins that people can get for free - just get out in the sun.

Vitamin minimum: what important substances we cannot do without

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However, it is difficult for the body to synthesize this element. Its deficiency is especially observed in countries where there are few sunny days a year. Vitamin D deficiency can lead to a variety of diseases and health problems, including obesity, diabetes, cancer, and autism.

To maintain optimal micronutrient levels, it can be taken as a supplement. A nutritionist recommends combining it with vitamins K2 and A.

Vitamin A

Recommended dose: 1.8-6 mg per day.

Approximate price in online pharmacies: 350 rubles.

Take with meals.

This is the most important co-factor a variety of metabolic reactions and body functions. Vitamin is important for eye health, normal functioning of the immune and reproductive systems. In addition, the trace element plays an important role in the functioning of the thyroid gland, heart, lungs, kidneys and some other organs. It also affects the growth and development of cells.

Vitamin minimum: what important substances we cannot do without

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Lack of vitamin A weakens the immune system, and the body becomes more susceptible to viruses and infections .

Plants contain an element in the form of beta-carotene, but this is its inactive form. As the expert notes, the body is often bado copes with the processing of carotene into vitamin A. In its active form, it can be found in foods of animal origin - beef liver, cod liver oil, salmon, butter, egg yolk.

Vitamin K2

Recommended dose: 2 mg per day.

Approximate price in online pharmacies: RUB 1300

Take with food, along with a small amount of fat and vitamin D.

Plays the most important role in blood clotting. Also participates in calcium metabolism, preventing vascular calcification.

Vitamin minimum: what important substances we cannot do without

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There are two forms of microelements: K1 and K2. Their functions differ. K1 is found in leafy greens and grass, and K2 is found in animal foods. It is the latter that is critically important for the health of the cardiovascular system and bones.

Some animals can convert K1 to K2, but the human body is not capable of this. Therefore, supplementation can be used to maintain optimal vitamin levels.

Vitamin C

Recommended dosage: 2.5 mg per day.

Approximate price in online pharmacies: 600 rubles

Take after meals.

It is an essential vitamin for healthy functioning of the immune system , as well as a powerful antioxidant (participates in the production of glutathione - the most important antioxidant). In addition, the trace element helps fight high blood pressure, reduces the risk of cardiovascular and cancer diseases, prevents the development of gout, iron deficiency anemia, age-related retinal degeneration and dementia. It is essential for the synthesis of collagen and connective tissues of the body, as well as for the protection of blood vessels.

Vitamin minimum: what important substances we cannot do without

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The richest sources of vitamin C are rose hips, broccoli, paprika, spinach, black currant, fresh thyme, parsley, kale, kiwi, lemons and strawberries.

The human body cannot produce on its own this trace element. Therefore, it is important to get it either from food or as a vitamin supplement.

Magnesium

Recommended dosage: 200-800 mg per day.

Approximate price in online pharmacies: 1200 rubles

Take before bed.

One of the most important and at the same time undervalued micronutrients. It participates in over 300 enzymatic processes, including the production of ATP (energy). Vital for correct gene transcription and together with calcium is essential for cardiovascular health.
Magnesium deficiency can cause many diseases, including cardiovascular disease, diabetes, asthma, anxiety disorders, and more.

The mineral is found mainly in leafy greens and raw cocoa beans.

Vitamin minimum: what important substances we cannot do without

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Zinc andcopper

Recommended dose: 15 mg zinc and 1-2 mg copper per day.

Approximate price of the complex in online pharmacies: 600 rub.

Take separately from food and supplements containing iron, calcium and phytates.

Perform dozens of important tasks in the body. Zinc plays a key role in the maintenance of immune, cognitive and visual function, as well as energy production. Together with copper, it ensures the correct functioning of the cardiovascular system.

Vitamin minimum: what important substances we cannot do without

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According to statistics, over the past 10 years, the copper content in fruits, vegetables and meat has decreased by 75%. The amount of zinc and copper needed by the body can be obtained in the form of supplements.

It is important to take these micronutrients together, because in large quantities, one can cause a lack of the other. In addition, together they form the antioxidant copper-zinc superoxide dismutase (CuZnSOD) - one of the body's most important natural defense mechanisms.

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Methyl B12 and methylfolate

Recommended dose: 5 mg methylcobalamin or hydroxocobalamin and 0.8 mg folic acid from methylfolate.

The approximate price of the B9 + B12 + B6 complex in online pharmacies: 900 rubles.

Take with meals.

These are methylated forms of vitamins B12 and B9. The first reduces the risk of dementia, cardiovascular disease and atherosclerosis, stimulates the immune system, strengthens the nervous system and regenerates cells. Trace minerals are needed to support methylation reactions, which in turn repair DNA and fight cancer. They also play an important role in mental activity, and a deficiency of one of them leads to a lack of the other, so you need to take these two vitamins together.

A deficiency of these elements can lead to brain disorders and neurological diseases.

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