Myth: All the vitamins and minerals you need can be obtained from food
However, even with a balanced diet, some vitamins, such as vitamin D for vegetarians or vitamin B12, may not be adequately supplied to the body.
Vitamins do not have an infinite shelf life. Over time, vitamins can degrade, losing their effectiveness. Although they may remain harmless, their benefit to the body is reduced.
It is best to take vitamins with food. Fat-soluble vitamins such as A, D, E and K are best absorbed in the presence of fat, so it is recommended to take them with meals.
Proper storage is important to preserve the quality of vitamins.
For example, vitamin D is recommended to be stored in the refrigerator, while most other vitamins should be stored in a dry, cool place, away from light and at a stable temperature.
Vitamins can interact with medications. Some vitamins may cause unwanted side effects when taken together with certain medications. Therefore, before starting to take vitamin complexes, it is best to consult your doctor.
We recommend testing before starting to take vitamins and mineral complexes, with the exception of vitamin D, which is often recommended in preventive doses for everyone without exception.
Myth: Vitamin C helps with colds
Vitamin C is one of the most famous and widely used vitamins in the world, especially for supporting immunity and preventing colds. Linus Pauling, a chemist and winner of two Nobel Prizes, helped popularize vitamin C as a cold remedy.
The recommended daily intake of vitamin C is 90 mg for men and 75 mg for women. Interestingly, excess vitamin C can reduce its absorption in the intestines, making excess vitamin C useless for the body.
Despite its popularity and widespread use, research shows that vitamin C does not have a significant effect on the development of colds or cardiovascular disease.
However, vitamin C is important for people with poor nutrition, as well as for those who adhere to specific diets or abuse alcohol and smoking. Although scientists continue to study the issue of vitamin supplementation, many agree that the best sources of vitamins are vegetables, fruits and other natural foods, rather than dietary supplements or synthetic vitamins.
Myth: You can never have too many vitamins
Everyone knows about the dangers of a lack of vitamins, but not everyone is aware of the possibility of an overdose of these substances. Every year, US poison control centers receive up to 60 thousand reports of vitamin overdoses.
Symptoms of vitamin overdose may include rash, diarrhea, vomiting and nausea. Taking too much vitamin A (more than 20 mg per day) may increase the risk of lung and stomach cancer. Postmenopausal women who consume too much vitamin B6 and B12 double their risk of hip fracture.
The exact dosages of substances in dietary supplements are unknown, since they are not regulated as strictly as medications. This may increase the risk of overdose and unwanted side effects.
The best source of vitamins is a varied diet, as it allows you to get a wide range of essential substances. Before you start taking vitamin complexes, it is always better to consult a doctor and undergo appropriate tests.
