What is Vitamin D?

Vitamin D is not a vitamin. They are liposoluble pro-hormones, in other words, precursors of hormones that have little activity of their own. Two forms of vitamin D are important to humans: vitamin D2, or ergocalciferol, and vitamin D3, or cholecalciferol. Vitamin D2 is naturally synthesized by plants. Vitamin D3 is synthesized by the body when the skin is exposed to ultraviolet radiation (mainly UV-b rays) from sunlight. Both vitamin D2 and D3 are also produced chemically by industry and used as supplements.
Both vitamin D2 and vitamin D3 are converted in the body to the active form of vitamin D.

Vitamin D3

• D3 (cholecalciferol) is called “solar” because it is formed in the skin through exposure to ultraviolet light. To do this, children and adults should be in the sun for about 15-30 minutes several times a week. However, the intensive production of vitamin D occurs during unhealthy hours – from 11.00 to 14.00, when the skin needs protection.
• Vitamin D3 is abundant in oily fish (sardines, sardines, sardines, etc.), and the body is deficient in vitamin D3 due to insufficient intake from the diet and insufficient exposure to sunlight. , Osteoporosis, osteomalacia, rickets, etc. increase the risk of occurrence.
• Also, the natural absorption of the vitamin decreases over the years, and people with dark skin absorb it more slowly. Sunscreens and unfavorable ecology, such as air pollution, become negative moments for the perception of beneficial sunlight. Therefore, even in the summer months, not always and not everyone can stock up on cholecalciferol.

Vitamin D2

• D2 (ergocalciferol) enters the body along with the usual food. However, not many animal foods are known to be fortified with vitamin D: fatty fish (herring, sardines, salmon, mackerel, tuna, halibut), lamb, eggs (yolk), butter, cream, sour cream, hard cheese, beef liver, seafood, cod liver, red caviar, fish oil. In a limited amount, the vitamin is present in plant foods: chanterelle mushrooms, oatmeal, potatoes, oranges, parsley, broccoli, nuts, vegetable oils.

Vitamin D is involved in several processes essential for good health.

• Improves muscle strength.
• Strengthens the immune system.
• It helps to prevent inflammation.
• It promotes the absorption of calcium from the small intestine.
• It helps maintain adequate blood calcium and phosphate levels, which are essential for bone formation, composition, growth, and repair.

When vitamin D is deficient

A lack of vitamin D tends to weaken bones and muscles. Of particular note are the elderly, obese, and women who have passed the menopause.
After menopause, female hormone production is reduced and the risk of osteoporosis is increased. When bones become brittle due to osteoporosis, the risk of falls and fractures increases, which may lead to the need for long-term care such as bedridden. Take Vitamin D to strengthen your bones and muscles and help prevent falls.
In winter, when the daylight hours are short, the concentration of vitamin D in the blood is also low, which coincides with the influenza epidemic season. Our research shows that taking vitamin D reduces the prevalence of influenza. Store vitamin D by sunbathing or eating before the epidemic to prevent influenza.

What foods can I get vitamin D from?

Foods that naturally contain vitamin D are very limited. Most of the vitamin D in the American diet comes from fortified foods.

• Fatty fish such as salmon, tuna, and mackerel are the best sources of vitamin D.
  Beef liver, cheese, and egg yolk contain small amounts of vitamin D.
• Mushrooms also contain vitamin D. Recently, mushrooms with increased vitamin D content when exposed to ultraviolet light are also on sale.
• Most milk in the United States is fortified with 400 IU of vitamin D per quart (= 0.946 liters). However, foods made from milk, such as cheese and ice cream, are generally not fortified.
• Vitamin D is added to many breakfast cereals, some brands of orange juice, yogurt, margarine, and soy milk. You can check it on each product label.

Benefit of multivitamins

People are taking multivitamin/mineral supplements for a variety of reasons. Indispensable to the body’s metabolism, which cannot synthesize it, a vitamin is an organic molecule, supplied only by food.
On the one hand, we have the liposoluble vitamins (A, E, D), i.e. soluble in fat that our body can store in large quantities, ie the human liver contains around 500,000 IU of vitamin A (retinol )!
On the other hand, vitamins C, B1, B2, B6 are said to be water-soluble. So soluble in water, and the body will metabolize quite quickly.
Usually, a good multi-vitamin formula also includes the minerals that the body needs for essential functions such as oxygen transport, nutrient utilization, muscle contraction/relaxation etc.

Correct nutritional deficiencies

Micronutrient deficiencies can cause health problems like anemia, bone loss, chronic fatigue, and constipation. Multivitamins can be used to fill any nutritional deficiency in your diet and prevent vitamin and mineral deficiencies to optimize your health.

Promote the health of pregnant women

The provision of a sufficient amount of vitamins and minerals in your diet is essential to ensure a healthy pregnancy, and each nutrient plays a specific role in the growth and development of the fetus. For example, folate helps the development of the neural tube, calcium promotes bone growth, iodine prevents thyroid problems and iron keeps your blood healthy.

Promotes adequate growth and development

Multivitamins can help provide many of the micronutrients needed to support proper growth and development in children. This is especially important for children who cannot meet their nutritional needs through diet alone.

Helps maintain strong bones

As we age, it decreases bone mineral density, which increases the risk of bone fractures and diseases such as osteoporosis. Some people are at an even higher risk of developing osteoporosis, especially women, the elderly, and those with nutritional deficiencies.

Optimizes brain function

​​The benefits of vitamins go far beyond physical health. Some research shows that a diet rich enough in vitamins can also preserve brain function and improve mental health. A study published by the Center for Human Psychopharmacology at Swinburne University in Australia even found that daily vitamin supplementation could improve memory in older men at risk for cognitive deterioration.

Improves eye health

Recent research suggests that a diet rich in vitamins can help to improve eye health and the treatment of conditions such as macular degeneration, which is an eye disease that causes vision loss and is considered the main cause of blindness in the world. Studies show that consuming vitamins as a supplement to the diet can help slow the progression of age-related macular degeneration. Other studies have found that taking the vitamin can reduce the risk of symptoms of cataracts, another common condition that contributes to vision loss in older people.

May be beneficial for cardiovascular health

It is no secret that what you put on your plate has a major impact on the health of your heart. Certain nutrients can lower cholesterol levels, lower blood pressure, and relieve inflammation to keep the heart working optimally. Some studies have found that vitamin consumption may be associated with a lower risk of heart attack and death from heart disease. But the evidence on the effects of multivitamins on cardiovascular health is mixed, with several studies showing that supplementation may not have much of an impact in preventing heart disease.

Vitamin d rich source

The vitamin D is soluble in fat reserves of the body and helps absorb valuable dietary calcium to help bones. Besides, it seems to be beneficial in cases of arthritis, dermatological problems such as psoriasis, digestive problems such as inflammatory bowel disease. It is also involved in the prevention of diabetes, cardiovascular diseases, and certain cancers, among others. Some of these foods are not fundamentally part of our usual diet, which explains, beyond the lack of sunlight, the frequent deficiencies in vitamin D. Most of them are fatty fish and oils.

1. Cod liver oil. With 250 µg of vitamin D per 100 g (or 10 cl), it is the champion in all categories. If its particular taste bothers you, it can be ingested in capsule form. Generally speaking, all fish oils – as well as olive oil – are beneficial. Calf liver is also rich in vitamin D.
2. Herring. This cold sea fish is an excellent source of vitamin D: per 100 g, it contains between 13 and 22 µg. This variation is due to the different possible preparation methods. For a good preservation of the vitamin D content, prefer smoked, grilled or marinated herring.
3. Mackerel. With an average content of 13 µg per 100 g, mackerel – which is chosen rather fried – is a source of vitamin D that should not be neglected.
4. Sardines. They contain around 12 µg of vitamin D per 100 g. Grilled sardines or sardines in oil are the most beneficial for a significant intake of vitamin D.
5. Salmon/trout. These two fatty fish contain on average 10 µg of vitamin D per 100 g. To keep the maximum vitamin D content, prefer steaming for salmon and baking for trout.
6. Canned tuna. Its vitamin D content is approximately 7 µg per 100 g. Raw tuna is just as rich.
7. Dark chocolate. It contains approximately 5 µg of vitamin D per 100g. For optimal vitamin D content, choose dark chocolate made with at least 40% cocoa.
8. Milk. Essential for its calcium intake, milk is also rich in vitamin D, with 3.70 µg for a 250 ml glass. The whole cow’s milk is the most beneficial.
9. Eggs. Vitamin D is mainly concentrated in raw egg yolk: 3.25 µg per 100 g.
10. Mushrooms. With 1.18 µg of vitamin D per 100g, cooked button mushrooms provide a significant contribution of vitamin D while filling up with minerals and vitamin B.

We know our organism capable of synthesizing vitamin D on its own if it is sufficiently exposed to the sun: under the action of UVB radiation, it transforms a derivative of cholesterol into vitamin D. But during this period of confinement, only those who have a well-oriented garden or balcony can enjoy daily sun exposure. It is therefore important to focus on food sources of vitamin D. Find out which ones in this slideshow.

Everyone knows from childhood that ascorbic acid is very useful and no less tasty. Cold treatment is not complete without fruit and, especially, lemon, but few people think about the benefits and dangers of vitamin C.
Many are convinced that it is useful to take ascorbic acid for colds: it boosts the immune system and helps to recover quickly. There is also talk of its effectiveness against cancer. Although ascorbic acid was discovered in the last century, not everything is still known about it, and data on its effects on the body are sometimes contradictory.
Everything needs a measure. The human body cannot produce vitamin C on its own, so it must be supplied with food. If someone is at risk of this vitamin deficiency, then it makes sense to take nutritional supplements with the calculation of on average 80 mg of vitamin C daily. For smokers – 1.5 times more.
Better yet, stick to a healthy diet. The following foods are richest in vitamin C: broccoli, kiwi, oranges, strawberries, tomatoes, yellow bell peppers.

What happens if you take too much of this vitamin?

Overall, vitamin C is a fairly safe supplement. It is highly unlikely that eating foods rich in vitamin C can lead to any negative health effects. But taking special supplements or ascorbic acid tablets can cause side effects. It is believed that for this you need to take more than 2 g of the vitamin daily (in pharmacies there are 0.25 g and 1 g of tablet form). The mildest side effects will be gastrointestinal discomfort: diarrhea, nausea, stomach pain, bloating, and another abdominal discomfort.

This is because the body cannot absorb all of the ascorbic acid. And the greater the excess, the more it does not reach the systemic circulation.

By the way, for pregnant and lactating women, the upper threshold dose of vitamin C remains the same.
But it changes for children:
– up to 3 years, the limit is 0.4 g,
– from 4 to 8 years old – 0.65 g,
– from 9 to 13 – 1.2 g,
– from 14 to 18 – 1.8 g …

Functions and useful properties

• Vitamin C is one of the most important in the body and plays a large role in its functioning. It is also involved in the production of red blood cells in the bone marrow and is responsible for hemoglobin in the body. Ascorbic acid maintains good condition of capillaries, gums, teeth, and even helps heal wounds and burns.
• Another great benefit of this vitamin is its important role in the production of antibodies: when the immune system is overwhelmed, vitamin C helps to increase the number of white blood cells that are responsible for immunity. It also works as an interferon conductor. Vitamin C improves iron absorption and calcium absorption in the body, lowers cholesterol levels, protects against heart disease and blood clots, which prevents strokes and heart attacks. The trace mineral reduces the symptoms of arthritis and helps prevent the toxic effects of viruses.

How much vitamin c in an orange and other useful substances

100 grams of ripe and sweet orange pulp contains:

• vitamin C (ascorbic acid) – from 60 to 80 mg,
• vitamins B1 and B2 – about 0.4 mg, as well as B3 and B5 – about 3 mg, B6 and B9 – 0.5-0.6 mg each,
• E – 0.2 mg,
• A – 0.5 mg.

Of the minerals, most of all potassium – about 190 mg, followed by calcium – 35 mg, sodium with magnesium – 13-14 mg each. Other important minerals present in orange are iron and copper with zinc.

What are the benefits of oranges?

It is not for nothing that doctors advise eating more oranges and drinking tea with lemon in the cold season, when it is easy to get sick.

The body needs 95-100 mg of vitamin C per day. If a person is engaged in physical labor or sports, then this need doubles.

Vitamin C is an important element for strengthening the immune system and enhancing the body’s defenses. By eating only 150 to 200 grams of orange, you can fully meet the need for ascorbic acid (vitamin C).

By including oranges in your diet regularly, your body can fight off harmful microorganisms.

Modern research has shown that the properties of oranges are much broader:

• they have a positive effect on the nervous system,
• help to avoid the development of vitamin deficiency,
• strengthens blood vessels, large and small, make them elastic,
• improve blood circulation and prevent blood clots,
• normalizes bowel function,
• reduce the feeling of hunger, and the nutritional value of the fruits will help those who want to lose weight,
• improve mood, increase the general tone of the body,
• slows down cell aging and prolongs youth.

Oranges are also good because you can not just cut and eat them or squeeze out the juice. They are used in the preparation of confectionery, added to salads, and make a delicious sauce for meat dishes.
So don’t be dismissive of them. It is necessary to eat not only tasty, but also with benefit. Oranges will be an important part of this.
And I hope you were interested. I wish all my readers vigor, good mood and good health)

Vitamin C is a water-soluble vitamin found in many foods. The richest sources of this vitamin are fruits and vegetables. This trace mineral is known to be a powerful antioxidant. It should be noted that its consumption has a positive effect on the quality of the skin, and also improves the work of the name system.
This element is also used by the body to synthesize collagen, as well as to strengthen connective tissue, bones, teeth, and small blood vessels.
The human body cannot produce or store vitamin C on its own, so it must be consumed regularly.
The average person’s daily requirement for vitamin C is 90 mg.
In the event of a deficiency of this element in the body, symptoms such as bleeding gums, frequent bruising and lowered immunity, and slow wound healing can be observed. A lack of this vitamin can cause serious diseases such as anemia and scurvy. To prevent the negative effects of vitamin C deficiency, consider vitamin c high foods.

Foods with vitamin c

Plum cockatoo

• The cockatoo plum, also known as Terminalia ferdinandiana, is an Australian fruit that contains 100 times more vitamin C than an orange. This fruit has the highest known concentration of vitamin C – up to 5300 mg per 100 grams of product. Consuming just one plum can replenish 5 to 30 percent of your daily requirement for vitamin C.
• In addition, the cockatoo plum contains potassium, vitamin E and lutein, which is an antioxidant. All of these elements are considered to be very beneficial for vision.

Acerola cherry

• Acerola cherry red, which has the scientific name Malpighia emarginata, is also rich in vitamin C. 49 grams of this product contains 822 mg of vitamin C, which is 913 percent of the daily value.
• Studies using an extract of this plant have shown that its consumption prevents the formation of cancerous tumors, as well as protects the skin from ultraviolet radiation and reduces the damage done to human DNA by inappropriate nutrition.

Rosehip berries

• Rosehip is a small, sweet, fruit produced by the blooming rose. It has a high vitamin C content.
• Consumption of 6 rose hips provides the body with 119 mg of vitamin C, which is 132 percent of the daily value. This product allows you to improve collagen synthesis, as well as the condition of the skin, despite the age of the person.
• As a result of research, it was found that vitamin C reduces the negative effects of ultraviolet radiation on the skin, eliminates wrinkles, dryness, discoloration and improves its appearance. Among other things, this trace mineral accelerates wound healing and eliminates inflammatory skin conditions such as dermatitis.

Chilli

• One green chili contains up to 109 mg of vitamin C, which is about 121 percent of the daily value. At the same time, the content of vitamin C in red pepper does not exceed 65 mg, which is only 72 percent of the daily value.
• It is important to note that chili peppers are high in capsaicin, which is responsible for the pungency. The capsaicin in the fetus can also be used to relieve pain and inflammation.
• Research by scientists has shown that consuming 10 grams of red chili powder can improve fat burning.

Guava

• Guava is a pink-colored tropical fruit native to Mexico and South America. One fruit of this plant contains up to 126 mg of vitamin C, which is approximately 140 percent of the daily value. This fruit is also high in lycopene, known for its antioxidant properties.
• A 6-week study in which 45 young and healthy people took part showed that eating 400 grams of guava per day can significantly reduce blood pressure and cholesterol levels.

Sweet yellow pepper

The vitamin C content of sweet yellow peppers can increase as the fruit ripens.

• 75 grams of this vegetable contains 137 mg of vitamin C, which is approximately 152 percent of the daily value. This figure is twice the vitamin C content of green peppers.
• Scientists have shown that the systematic consumption of the daily intake of vitamin C improves the functioning of the eyes, and also protects them from the development of cataracts.
• A study of over 300 women showed that the group that consumed more vitamin C had a 33 percent lower risk of developing cataracts compared to the group with a lower intake of this vitamin.

Black currant

• 56 grams of blackcurrant, which is about half a glass, contains 101 mg of vitamin C, which equates to 112 percent of the daily intake.
• The dark color of this berry is due to its high content of antioxidant flavonoids known as anthocyanins.
• The combination of micronutrients such as vitamin C and anthocyanins helps to reduce the level of oxidative damage that can be caused by chronic diseases, including heart disease, cancer and neurodegenerative diseases.

Thyme

• Fresh thyme, a culinary herb, contains three times more vitamin C than orange fruit. This herb has one of the highest concentrations of vitamin C of any spice used in cooking. 28 grams of fresh thyme contains 45 mg of vitamin C, which equates to half the daily value
• To strengthen the immune system, it is quite enough to add 1-2 tablespoons of fresh thyme to cooked dishes.
• Thyme is also known as one of the best remedies for sore throats and respiratory problems, as it boosts antibody production and also kills viruses and harmful bacteria.

Parsley

• 8 grams of fresh parsley, which is approximately equal to two tablespoons, contains up to 10 mg of vitamin C, which equates to 11 percent of the daily value. In addition, parsley is one of the richest sources of non-heme iron. The combination of these two trace elements in this plant helps prevent the development of iron deficiency anemia.
• Scientists conducted a study in which people on a vegetarian diet were given 500 mg of vitamin C twice a day at the same time as meals. At the end of the study, subjects’ blood levels increased by 17 percent, hemoglobin by 8 percent, and ferritin, which is a stored form of iron, by 12 percent.

Mustard spinach

• One cup of raw chopped mustard spinach can provide 195 mg of vitamin C, which is approximately 217 percent of the daily intake of this micronutrient.
• Despite the fact that during cooking during heat treatment, the content of vitamin C in many products decreases, mustard spinach retains its beneficial properties and the amount of beneficial trace elements.
• It is also worth noting that mustard spinach is rich in vitamin A, potassium, calcium, manganese, fiber, and folate.

Cabbage

• One cup of shredded raw cabbage contains up to 80 milligrams of vitamin C, or about 89 percent of the daily intake for this micronutrient. In addition, raw cabbage is high in vitamin K, carotenoids, lutein, and zeaxanthin.
• Despite the fact that the heat treatment of this vegetable reduces the vitamin C content, it allows you to increase the amount of antioxidants that prevent the development of chronic diseases and eliminate inflammation.

Kiwi

• A medium-sized kiwi fruit can contain up to 71 mg of vitamin C, or 79 percent of the daily value of this trace element. As a result of studies, it was found that the systematic consumption of kiwi fruits reduces the negative effects of stress, lowers blood cholesterol levels and improves the functioning of the immune system.
• Also, scientists conducted another study, which involved 30 people aged 20 to 51 years. His results showed that consuming 2–3 kiwi fruits daily for 28 days lowered platelet stickiness by 18 percent and lowered triglycerides by 15 percent. Based on this, the scientists concluded that the systematic consumption of kiwi can reduce the risk of blood clots and strokes.
• Another study of 14 men who were deficient in vitamin C found that eating two kiwifruit per day for a month increased white blood cell activity by 20 percent. At the same time, the level of vitamin C in the blood returned to normal in just 7 days.

Broccoli

• Broccoli is a vegetable that belongs to the cruciferous family. Half a cup of cooked broccoli contains 51 mg of vitamin C, which is 57 percent of the daily intake.
• Daily consumption of boiled broccoli helps to reduce the risk of cancer and cardiovascular disease.
• Scientists conducted a study in which 27 young men who are heavy smokers included 250 grams of steamed broccoli in their diet every day. After a week and a half, their C-reactive protein marker for inflammation had dropped 48 percent.

Brussels sprouts

• Half a glass of boiled Brussels sprouts contains up to 49 mg of vitamin C, which is 54 percent of the daily intake of this trace element. Like most cruciferous vegetables, Brussels sprouts are high in fiber, vitamin K, folate, vitamin A, manganese and potassium.
• Vitamins C and K are of great importance for strengthening bone tissue. In particular, vitamin C contributes to the formation of collagen, which is the fibrous component of the bone.

Lemon

• In the 18th century, workers on large sea vessels were given lemon fruit to prevent the development of scurvy. One whole, raw lemon, including its peel, contains up to 83 mg of vitamin C, which equates to 92 percent of the DV.
• It’s important to note that vitamin C in lemon juice also acts as an antioxidant.
• When fruit is cut, the polyphenol oxidase enzyme contained in the fruit is exposed to oxygen, which causes an oxidation process and makes their surface brown. Applying lemon juice to exposed surfaces helps prevent browning.

Lychee

• One lychee fruit contains about 7 mg of vitamin C, or 7.5 percent of the DV. At the same time, one cup of lychee can contain up to 151 percent of the daily value of vitamin C.
• Lychee fruits, among other things, contain omega-3 and omega-6 fatty acids, which are of great value for the functioning of the brain, heart muscle and blood vessels.
• A large study involving about 196,000 people found that those who consumed large amounts of vitamin C had a 42 percent reduction in stroke risk. However, each additional serving of fruits or vegetables high in vitamin C reduced the risk by an additional 17 percent.

American persimmon

• Persimmon is an orange-colored fruit with a shape that vaguely resembles a tomato. There are a huge number of varieties of this plant in the world. The most common of these is the Japanese persimmon. Most beneficial, however, is the American persimmon, also known as Diospyros virginiana, which contains nearly nine times more vitamin C than the Japanese variety.
• One American persimmon fruit contains 16.5 mg of vitamin C, which is 18 percent of the daily value.

Papaya

• 145 grams of papaya contains 87 mg of vitamin C, or 97 percent of the daily intake of this micronutrient. The consumption of the fruits of this plant improves memory and also prevents the development of inflammatory processes in the human brain.
• As part of the study, 20 subjects with mild Alzheimer’s disease were given concentrated papaya extract for six months. The results showed a 40 percent improvement in participants’ health.

Strawberry

• One cup of strawberries, which contains 152 grams of pure product, can provide the human body with 89 mg of vitamin C, or replenish 99 percent of the daily value of this trace element.
• Strawberries contain many different micronutrients such as manganese, flavonoids, folate, and a number of beneficial antioxidants.
• Research has shown that the antioxidants in strawberries can help prevent cancer, diabetes, dementia, and heart disease.

Orange

• One medium-sized orange contains up to 70 mg of vitamin C, which is 78 percent of the daily value.
• Other citrus fruits can also replenish the body’s supply of vitamin C. So, half of a grapefruit contains 44 mg of vitamin C, or 73 percent of the daily intake of this trace element, in tangerine – 24 mg, in lime juice – 13 mg.

Summary

• Vitamin C is of great importance for the human body, as it improves the functioning of the immune system, strengthens connective tissues, ensures normal heart function, improves vascular health, and is also used by the body to maintain a number of important functions. Lack of this trace element can negatively affect health.
• Although citrus fruits are the most famous source of vitamin C, this trace mineral is found in a huge number of fruits and vegetables. Moreover, some vegetables contain several times the vitamin C concentration of citrus fruits.
• By consuming the fruits and vegetables mentioned above daily, you can fully satisfy the body’s need for vitamin C. Eating a diet rich in vitamin C is the first and most important step towards a healthy lifestyle, as well as the best way to prevent diseases.

A multivitamin that allows you to efficiently take in various nutrients. When you think about trying it, there are a lot of multivitamin products, and many people may be wondering which one to choose. Therefore, we will introduce how to choose multivitamins and the products that are becoming popular now in the ranking.

Top rated products in Multivitamin Supplements

Multivitamin supplements popular selling ranking! You can search the ranking for popular products that are currently selling. Information such as price information, detailed information, reviews, and reviews is also posted in detail link of each product.

Centrum Silver Multivitamin for Women 50 Plus, Multivitamin/Multimineral Supplement with Vitamin D3

Vitafusion Mens Gummy Vitamins

One-A-Day Multivitamin, Men’s Health Formula Tablets

SmartyPants Kids Formula Daily Gummy Multivitamin: Vitamin C, D3, and Zinc for Immunity, Gluten Free, Omega 3 Fish Oil (DHA/EPA),Vitamin B6, Methyl B12

One A Day Proactive 65+, Mens & Womens Multivitamin,

One A Day Men’s 50+ Multivitamins

Garden of Life Multivitamin for Men

Centrum Silver Multivitamin for Women 50 Plus, Multivitamin/Multimineral Supplement with Vitamin D3, B Vitamins, Calcium and Antioxidants

Vegan Kids Multivitamin Gummies by MaryRuth’s – Organic Ingredients – Immune Boost – Methylfolate – Sugar Free – Non-GMO Vitamin Chewables 60ct

How to choose multivitamin over-the-counter supplements

1. Check the amount of each nutrient

• First of all, let’s check the amount of each nutrient contained.
• Various units such as “mg”, “μg”, and “IU” are used for the amount of vitamins and minerals, which makes it difficult to judge at a glance.
• For example, the recommended intake of vitamin C is “100 mg”, so if the supplement contains 100 mg, the notation will be as follows.
• Vitamin C: 100 mg (100%)

2. Check nutrients other than vitamins

• Vitamins are essential nutrients for maintaining human vital functions, but of course, vitamins are not the only nutrients needed.
• Similarly, minerals, which are essential nutrients for maintaining vital functions, and “multivitamins & minerals”, which are also included, are very popular.
• However, compared to multivitamin-only supplements, multivitamins and minerals tend to contain fewer vitamins, so be careful if you want to take only vitamins.
• Some supplements contain amino acids, which are a source of energy, and supplements that specialize in iron, which is a mineral that is in high demand.

3. It is better to take 2 or more tablets a day

• When choosing a multivitamin supplement, you may find it easier and better to take one tablet a day, but it’s better to take two or more tablets a day.
• The reason is that water-soluble vitamins such as vitamin C cannot be absorbed and excreted even if they are taken in large amounts at one time.
• Choose a multivitamin supplement with a daily guideline of 2 or more, and take it separately in the morning and at night.

4. Check the price per day

• When choosing a supplement, it’s a good idea to compare the daily prices.
• Since the recommended daily intake differs depending on the product, it is meaningless to compare the contents.
• Generally, a large capacity such as 90 days is cheaper than 30 days, but if you buy the supplement for the first time, there may be problems such as ease of drinking, so it is less. It’s better to try it in a few minutes.

Q & A about over-the-counter supplements

Q1. Do high supplements work better?

• The effectiveness of supplements is not proportional to the price.
• In particular, the ingredients for multivitamin supplements are not expensive, so it seems that expensive multivitamin supplements often simply have additional advertising costs.
• First of all, it is important to acquire the ability to identify the nutrition facts label of supplements and to select the product that suits you.

Q2. If I miss a dose, should I take it for 2 days at a time?

• Again, multivitamins cannot be absorbed even if you drink a lot at once.
• It is effective to take the medicine in the morning, noon, and evening, but it is not particularly immediate, so it is more important to take it continuously for a long period.
• If you forget only one day, it will not have much effect, so forget about what you forgot and keep drinking for one day.

Side effects of supplements you want to know before you buy

• Multivitamins are essential nutrients for maintaining human health, and are very important dietary supplements, especially for modern people who tend to have a disordered diet.
• In general, multivitamins rarely cause side effects, but some vitamins can also cause damage due to overdose.
• Vitamins are roughly divided into fat-soluble vitamins (vitamins A, D, E, K) that are soluble in fat and water-soluble vitamins (vitamin BC) that are soluble in water.
• Even if you take a large amount of water-soluble vitamins, they cannot be absorbed and are excreted as urine, so you do not have to worry about hypervitaminosis.
• In the case of fat-soluble vitamins, it is necessary to be careful about hypervitaminosis because it dissolves in fat and accumulates in the body.
• Vitamin A is especially prone to hypervitaminosis, which can lead to abdominal pain, hair loss, and headaches.
• Vitamin D also promotes calcium absorption, so overdose can cause hypercalcemia, which can lead to polyuria, constipation, and muscle weakness.
• When taking multivitamins, follow the recommended daily intake and be careful of overdose.

Vitamin D plays a huge role in the body, regulating the metabolism of phosphorus and calcium supplied with food, affects cell growth, neuromuscular transmission, and the immune system. Therefore, it is so important to replenish his level in time. For example, eating right. Let’s find out which foods can help replenish vitamin D stores in the body.

What foods contain more vitamin D

• The most generous source of the sunshine vitamin is briskly moving its fins, frolicking in the rivers and seas. The champion in vitamin D content is wild salmon. 100 g of wild salmon contains 247% of the daily intake of the vitamin. Please note that salmon should be wild, not farmed – the latter is weak in vitamin D, it contains only 63% (100-250 IU) of the norm per 100 grams.

• In second place is herring – a fish that is available anytime, anywhere. And it costs significantly less than untamed salmon. 100 grams of fresh Atlantic herring contains about 1600 IU, which is almost 4 times higher than the daily requirement. Don’t like fresh herring? Not a problem – add pickled to lunch, it will contain 680 IU per 100 grams, which is 170% of the daily intake. But don’t get carried away – pickled herring is high in sodium, and excess sodium in the diet is linked to a host of cardiovascular and other diseases
• The third place on the solar pedestal is taken by a product that many people (literally) do not tolerate, but in vain. Cod liver oil contains vitamin D in high dosages. Just one teaspoon of oil contains 450 IU of the nutrient. Cod liver oil also contains omega-3 acids, which are responsible for the health of the heart, blood vessels, and brain.
• And finally, the gourmet option is oysters. Yes, we do not eat them every day, and some have never tried them at all, but, you see, it’s worth starting sometime. Indeed, these low-calorie shellfish contain a lot of nutrients and vitamin D. A couple of oysters contain 80% of the daily value of vitamin D, as well as other vitamins and trace elements.

Animal and Plant Source

Luckily for those who don’t like fish, vitamin D can be found in other foods as well.

• From the river, we will move to a beautiful forest. And then all the attention is under your feet. Look carefully for mushrooms, because in them, under the influence of sunlight, there is an active synthesis of vitamin D (446 IU per 100 g). But champignons or oyster mushrooms bought in a supermarket, despite the fact that they are the easiest to cook, alas, contain almost no vitamin – they grow in greenhouses, they do not receive natural ultraviolet radiation, therefore the level of vitamin D in them is only from 10 to 100 ME in 100 grams – about 25% of the daily value.
• In addition to the hat maker, vitamin D can be found in dairy products and egg yolk. Just keep in mind that natural milk itself contains a very small amount of vitamin D – only 2 IU per 100 grams. Therefore, carefully study the labels – many manufacturers produce milk fortified with vitamin D. In it, the micronutrient dose ranges from 80 to 100 IU (about 30% of the daily value). Vitamin D is also found in sour cream – about 50 IU per 100 grams. But sour cream is rich in saturated fat, and its consumption is generally limited due to its high-fat content
• In chicken eggs, vitamin D levels vary significantly depending on the conditions in which the bird was raised. Everything is like with mushrooms – if the chicken was sitting in a dark and cramped chicken coop, then the eggs in the vitamin will be three to four times less than in those that were demolished by laying hens satisfied with life, warming their feathers in the sun. In general, one-yolk contains from 18 to 39 IU.