Clinical dietitian – nutritionist explains everything you need to know.
The vitamins are organic chemical compounds necessary for the normal development and maintenance of the organism. The human body cannot synthesize them, so it is necessary to obtain them through the diet. Vitamins perform various biochemical functions, however, their action generally lies in the regulation of the metabolic process and energy conversions that occur in the body, explains Stella Petridouclinical dietitian – nutritionist.
Some vitamins (e.g. vitamin D) act like hormones, regulating the metabolism of mineral elements, or the growth and differentiation of cells and tissues (e.g. some forms of vitamin A). Other vitamins (e.g. vitamin E and C) act as antioxidants, while some others (e.g. B vitamins) act as precursors, which help the body’s enzymes to metabolize proteins, carbohydrates and fats and in energy transfer.
“People who regularly take vitamins or other nutritional supplements should be aware that they may be taking more vitamins and other nutrients than their body can tolerate.”
What causes vitamin deficiency?
Lack of one or more vitamins, slows down specific metabolic tasks and can change the metabolic balance of the body, causing various pathological conditions. However, insufficient vitamin intake and symptoms of vitamin deficiency or hypovitaminosis are problems that are not particularly common in Western countries.
At regular intervals, scientific bodies around the world revise the recommended levels of daily intake of vitamins, taking into account age, sex, the physiological state of the body (eg pregnancy) and the existence of disease. When vitamin intake is close to the recommended levels, it is almost impossible to cause any problems. Conversely, higher intake of some vitamins, especially when it is daily, is likely to be toxic.
• Food supplements
As lifestyles become increasingly fast-paced and meal planning is not a priority for many people, the demand and use of nutritional supplements has increased. Nowadays, a wide range of dietary supplements is commercially available, including multivitamins and individual or combined vitamin preparations. Supplements mainly serve to compensate for insufficient nutrient intake by some people, or to further increase nutrient intake.
• Fortified foods
Another growing market is that of fortified foods, ie foods that have been enriched with additional nutrients. For example, the food industry adds vitamins and minerals to breakfast cereals, vitamin C to drinks and candies, or vitamin A to margarines. These products aim to enhance health, and more and more people are choosing them to add extra vitamins and minerals to their diet.
The danger of hypervitaminosis
Vitamin supplements and fortified foods are useful for boosting nutrition, but when taken in excessive amounts, they can be extremely harmful. People who eat a healthy diet, which they reinforce with fortified foods, and at the same time take vitamin supplements intend to provide their bodies with the necessary elements to ensure good health.
But many people do not realize that there is no benefit to taking vitamins in amounts higher than recommended, and many more do not know that taking too many vitamins is likely to lead to clear disadvantages to their health.
It is a fact that most people do not take mega doses of vitamins, but let’s think of an example, which reveals that it is not difficult to “overdo it”. Say you eat fortified breakfast cereal for breakfast, an energy bar later, fortified pasta for lunch, and take a daily multivitamin. Then, it is very easy to take a vitamin dose much higher than recommended.
Symptoms of reckless use of fortified foods and supplements
Injudicious use of fortified foods in combination with taking supplements can lead to intakes higher than the recommended daily intake or upper safe limits for various vitamins, resulting in unpleasant side effects. This is especially true for fat-soluble vitamins, which accumulate in the tissues. In cases of excessive intake, symptoms of hypervitaminosis may appear, including headaches, liver damage, bone deformation, myalgias, etc.
Advice on taking vitamin supplements
• If you take a vitamin supplement, choose one that provides amounts of vitamins equal to the recommended daily intake.
• Always take supplements as directed.
• Talk to your doctor about the supplement you are taking and the dosage you are taking so that you are always within safe limits.
Caution! The content of this article should never be used as a substitute for direct medical advice from your doctor or other qualified practitioner.
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