Unique vitamin D has a comprehensive effect on the human body, without it the normal formation and vital activity of organs and systems is impossible. How to choose vitamin D, which one is best for you? In order not to get lost in the huge range of products containing the substance, an overview of the various forms of release of this element is provided for you.

Natural sources of matter

Vitamin D enters the human body in 2 ways:

1. Synthesized in the liver, when exposed to human skin by sunlight;
2. Gets when eating foods rich in vitamin (fatty sea fish, milk, mushrooms). You can learn more about natural sources of the vitamin from.

Please note that exposure to direct sunlight harms the skin, provoking its aging, causing serious damage, up to cancer. The use of special products to protect the skin from UV radiation will help reduce the negative impact. Protective products reduce both the harmful effects of ultraviolet radiation and the production of vitamin D.

To achieve sufficient levels of vitamin D, eating foods high in it, you need to eat a huge amount of food, which is fraught with serious consequences for the gastrointestinal tract.
For the ideal concentration of the vitamin in your body, it is easiest to consume supplements that contain the vitamin. This will eliminate side effects and difficulties with the use and absorption of the substance.

What is the difference between vitamin D and D3

What is the difference between vitamin D3 and D? Vitamin D combines a complex of substances that have a beneficial effect on the human body, normalizing the functioning of its organs and systems. D3 or cholecalciferol is one of the main elements that make up the group of D-vitamins. The second and no less significant substance is D2 ergocalciferol.

What is the difference between D2 and D3? Substances of the same group, they enter the human body in different ways. In addition, there are differences in their activities. Ergocalciferol is involved in the metabolic processes of phosphorus and calcium, stimulates the flow of these substances into the blood and bone tissues.

Cholecalciferol (D3) activates the absorption of minerals in the small intestine, the distribution of substances in organs and tissues. In the human body, D3 is transformed into the compound calcitriol, which effectively resists the development of cancer cells.

Cholecalciferol (D3) is synthesized in the body when direct sunlight hits the human skin. The production of a substance depends on a number of factors:

Times of Day. The best time for D3 synthesis is midday hours;

• Times of Day;
• Features of the region where the person is located;
• Environmental factor;
• atmospheric phenomena;
• The amount of own melanin.

In different regions of the country and the world, at different times of the day, the intensity of the sun's rays is different. The necessary amount of light that promotes the synthesis of D3 in the optimal concentration for the human body can be obtained in the tropics. In areas with a temperate and average climate, the required intensity of rays is achieved during the day, in summer and spring (with a positive environmental situation).

In winter, the amount of UV rays is small, so even if you are in the sun all day in winter, you will not get the right amount of vitamin D. The only way to get enough sun is to stay skiing in the mountains all the time.

Ergocalciferol (D2), contained in products of plant and animal origin.

The main source of ergocalciferol is sea fish (cod liver), which contains the maximum amount of the substance. Vitamin D2 is present in mushrooms and dairy products. Its small amount can be found even in fruits: citrus fruits (lemon, grapefruit, lemon), apricots, apples.

Vitamin D is fat soluble or water soluble: what's the difference?

The most popular is vitamin D in liquid form. Which is more effective: oil or water vitamin solution? What drug is better to buy for an adult? To answer these questions, you need to consider 2 types of liquid vitamin in more detail.

The water-soluble form of the vitamin has several advantages:

• The assimilation of a water-soluble substance occurs several times faster than an oil-based vitamin solution. This happens for the following reasons. Any fat (oil) entering the human digestive tract is broken down due to the action of fatty acid salts, only after that it is absorbed. An aqueous solution is absorbed much faster, since this type of liquid does not require progressive splitting;
• The effect after taking drops of an aqueous solution occurs several times faster and lasts 2 times longer than when using a fat-soluble vitamin remedy;
• High level of bioavailability (ability to be absorbed).

Water-based vitamin D preparations are mainly prescribed for babies born prematurely, if the newborn is suspected of developing rickets. More details on the positive effect of vitamin D on the development of the child's body can be found in the article: ""

Water-soluble preparations are preferable for infants, since babies in the gastrointestinal tract do not have enough substances involved in the breakdown of fat-soluble forms.

It should be noted that the aqueous form of vitamin release has negative qualities. Accelerated absorption of this type of solution increases the risk of side effects and poisoning in case of an overdose of the drug.

The bulk of water-soluble vitamin solutions contain artificial additives, flavors, stabilizers, which can cause an allergic reaction and rejection by the body in case of individual intolerance. To avoid negative consequences, doctors recommend the use of water-based vitamin solutions from trusted manufacturers.

A fat-soluble solution with vitamin D is preferable for adult consumption. It is absorbed more slowly, but contains less risk for allergic reactions because it does not contain flavors and sucrose. This type of solution accumulates in the body more slowly than the water-soluble analogue, so the possibility of hypervitaminosis D is less.

Important! If you have a serious lack of vitamin D in the blood, provided that the drug is well tolerated, a quick correction of the level of the substance in the body is achieved by using a water-soluble form of the drug.

The benefits of vitamin D drops

Vitamin D is produced in different forms:

• Tableted;
• In capsules;
• Water soluble products;
• Injections for injections;
• Oil solutions.

The highest bioavailability (degree of digestibility in the body) differs in aqueous solutions. Fat-soluble products are absorbed a little slower. Capsule and tablet preparations are absorbed at the slowest rate, but for many people they represent the most convenient form of packaging. They can be taken at any time, regardless of location (at work, driving a car).

Vitamin D in injections is prescribed for diseases of the musculoskeletal system, during exacerbations. In this case, the vitamin solution is used as an additional treatment, concomitant drug therapy.

The choice of the form of vitamin D is determined taking into account the individual characteristics of a person:

• With a serious lack of vitamin D in the body, which provoked the development of a number of diseases, pathological conditions are optimally used in the liquid form of the substance (water or fat-soluble agents);
• An aqueous solution of D is prescribed to newborns if rickets is suspected, since babies do not have enough enzymes to assimilate the oil form;
• It is more convenient for people who lead an active lifestyle, living in the fast pace of the metropolis, to use capsule or tablet forms;
• Injectable water-based solutions, in most cases, are prescribed as an auxiliary treatment for pathologies of the musculoskeletal system.

Reception scheme

To provide an adult with the necessary daily amount of a vitamin, a dietary supplement is used as follows:

• The substance in tablets and capsules is recommended to take 1-2 pcs. 1-2 times a day;
• Vitamin D liquid consistency (oil-based or water-soluble) is used 1-2 drops daily.

The presented dosage is prophylactic. For medicinal purposes, the required amount of vitamin is determined individually by the attending physician.

The role of vitamins in the body

Vitamin D has a unique effect on the human body. The substance plays an important role in the functioning of systems and organs, prevents the development of many diseases:

1. The vitamin is of great importance for the formation and development of bone and cartilage tissues. The substance is involved in the formation, restoration, regenerative processes of the bone. Vitamin D provides nutrition to bone tissues, saturating them with calcium, regulating its proper absorption;
2. It has a positive effect on the processes of hematopoiesis, regulates the required amount of calcium in the blood;
3. Prevents, helps in the treatment of skin diseases (psoriasis);
4. The substance prevents the development of cardiovascular pathologies;
5. It has a beneficial effect on the nervous system, participating in the formation, nutrition and recovery processes in nerve cells;
6. Vitamin takes part in the formation of cells of the immune system. This greatly increases the resistance to infectious and inflammatory lesions. The ability of a substance to resist the development of cancer cells, allows you to successfully resist cancer, slow down and completely stop the growth of tumor formations, and prevents the formation of malignant tumors;
7. Vitamin D acts as a hormone-like substance in the body and is involved in carbohydrate metabolism. It has a beneficial effect on the normal functioning of the human reproductive system: in women it helps to normalize ovulation and successful conception, in men it normalizes the quality and quantity of ejaculate, prevents a decrease in libido and the development of male infertility.
8. The substance regulates the level of glucose, which prevents the occurrence of diabetes;
9. Vitamin plays an important role in the rejuvenation of the body. The normal level of D directly affects the external attractiveness of a person. The ability of the substance to accelerate metabolic processes, allows you to quickly get rid of toxins and toxins, as a result, excess fluid and swelling go away, and weight is significantly reduced.

By facilitating the transport and absorption of calcium, vitamin D makes the skin more attractive: it acquires elasticity, tone, a healthy color appears, and the number of wrinkles decreases. Hair becomes shiny and thick, legs cease to exfoliate and break. Improves the quality of the teeth, which retain their natural smoothness, strength and even color.

Most of the vitamins needed by humans are soluble in water. But there are four fat-soluble vitamins: they are much better absorbed into the bloodstream when consumed with fat: These are vitamins A,D, E, andK.

I will explain what are their health benefits and what are the main sources.

Vitamin A

This vitamin supports many bodily functions:

- vision(required for photosensitive cells of the eyes and for the formation of tear fluid);

- immune function;

- cell growth;

-Hair Growth ( deficiency leads to hair loss);

- reproductive function and importance for fetal development.

food sources

Vitamin A is found only in animal food sources, mainly in liver, fish oil and butter:

Provitamin A can be obtained from carotenoids - antioxidants found in plants. Beta-carotene is the most effective and is found in abundance in carrots, kale, spinach, red, yellow and orange vegetables, and some dark green leafy vegetables.

Vitamin A deficiency

Vitamin A deficiency is rare in developed countries.

However, it can be experienced by vegans, as vitamin A in its ready-to-eat form is found only in animal food sources. Although provitamin A is found in fruits and vegetables, it is not always efficiently converted to retinol, the active form of vitamin A (effectiveness depends on the individual's genetics).

The lack of this vitamin can cause a diet based on refined rice and potatoes, with a lack of fat and vegetables.

Sign of early deficiency - night blindness(poor twilight vision). Consequences of deficiency: dry eye syndrome, blindness, hair loss, skin problems (hyperkeratosis, or goose bumps); suppression of immune function.

Overdose

Hypervitaminosis A is rare, but with serious consequences. The main causes are excessive intake of vitamin A from dietary supplements, liver or fish oil. But the consumption of provitamin A does not cause hypervitaminosis.

The main symptoms are: fatigue, headaches, irritability, abdominal pain, joint pain, lack of appetite, vomiting, blurred vision, skin problems and inflammation in the mouth and eyes, liver damage, bone loss, hair loss.

The upper intake limit is 900 micrograms per day for adults.

Vitamin D

There are two well-studied functions of vitamin D (in fact, there are many more):

- maintenance of bone tissue: vitamin D helps to absorb calcium and phosphorus from the diet and regulates the levels of these most important minerals for bones;

- strengthening the immune system.

Types

Vitamin D, or calciferol, is a collective term for several fat-soluble compounds. It exists in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).

Once absorbed into the bloodstream, the liver and kidneys convert calciferol to calcitriol, the biologically active form of vitamin D. It can also be stored in the body for later use as calcidiol.

Vitamin SourcesD

The body produces the right amount of vitamin D3 if a significant portion of the skin is regularly exposed to sunlight. But many people spend little time in the sun or are fully clothed even on sunny, hot days. And sunscreen, although recommended for everyone, reduces the amount of vitamin D produced by the skin.

As a result, vitamin D needs to be replenished from the diet.

Few foods naturally contain vitamin D. The best food sources are oily fish, fish oil, and eggs (vitamin B3). Mushrooms exposed to ultraviolet light may also contain vitamin D2.

Here are some of the most powerful sources of vitamin D:

Consumption rate

For children and adults, the daily intake of vitamin D is 15 micrograms, for the elderly - 20 micrograms.

vitamin deficiencyD

Severe vitamin D deficiency is rare.

Risk factors for "mild" deficiency include dark skin, older age, obesity, lack of sun exposure, and diseases that prevent fat absorption.

Consequences of vitamin D deficiency: decreased bone density, weak muscles, increased risk of fractures, weak immune system. Other signs include fatigue, depression, hair loss, and slow wound healing.

Vitamin overdoseD

Toxicity is very rare. Long exposure to the sun does not cause hypervitaminosis, but a large amount of supplementation can lead to hypercalcemia - an excessive amount of calcium in the blood.

Symptoms: headache, nausea, loss of appetite and weight, fatigue, kidney and heart damage, high blood pressure, fetal abnormalities in pregnant women. The upper limit of daily intake for adults is 100 micrograms.

Vitamin E

As a powerful antioxidant, vitamin E protects cells from premature aging and free radical damage. Antioxidant properties are enhanced by vitamins C, B3 and selenium. In large quantities, vitamin E thins the blood (reduces its clotting).

Types

Vitamin E is a family of eight antioxidants: tocopherols and tocotrinols. Alpha-tocopherol, the most abundant form of vitamin E, makes up about 90% of this vitamin in the blood.

Sources

The most powerful sources of vitamin E are certain vegetable oils, seeds and nuts, avocados, peanut butter, fatty fish, and fish oils.

Consumption rate

Vitamin E deficiency

Deficiency is rare, usually in diseases that prevent the absorption of fat or vitamin E from food (cystic fibrosis, liver disease).

Vitamin E deficiency symptoms: muscle weakness, difficulty moving, tremors, vision problems, poor immune function, numbness.

Long-term deficiency can lead to anemia, heart disease, severe neurological problems, blindness, dementia, impaired reflexes, and an inability to fully control body movements.

Vitamin E overdose

Overdose is unlikely, only due to the large amount of supplements. Possible consequences are blood thinning, reduced vitamin K effectiveness, and severe bleeding. People taking blood-thinning drugs should avoid large doses of vitamin E.

Vitamin K

Vitamin K plays a key role in the blood clotting process. Without it, you risk bleeding to death. It also supports bone health and helps prevent calcification of blood vessels, reducing the risk of cardiovascular disease.

Types

Vitamin K - compounds divided into two main groups. Vitamin K1 (phylloquinone), the main form of vitamin K in the diet, and vitamin K2 (menaquinone).

food sources

Vitamin K1 is found in plant food sources (primarily green leafy vegetables):

And vitamin K2 is found in small amounts in fatty animal products (egg yolk, butter, liver) and in fermented soy products. It is also produced by intestinal bacteria in the large intestine.

Vitamin K intake

Adequate vitamin K intake is 90 micrograms for women and 120 micrograms for men. For children, the value ranges from 30 to 75 mcg, depending on age.

Vitamin K deficiency

Unlike vitamins A and D, vitamin K is not stored in the body. The lack of vitamin K in the diet leads to its deficiency in just a week.

In the risk zone, first of all, people whose body is not able to effectively absorb fats (due to celiac disease, inflammatory bowel disease, cystic fibrosis). Loading...

Fat-soluble and water-soluble vitamins are divided into 2 large groups based on their physical properties. The connection with certain foods and protection against disease has been traced back to ancient Egypt. Scurvy, night blindness, beriberi learned to win long before the discovery of vitamins (and this happened already in 1911, although speculation about their existence arose even earlier).

Now everyone probably knows about these compounds, but many of the nuances remain a mystery. To finally dispel doubts, in the article we will analyze in detail the main functions of vitamins, what you need to eat and how to rationally compose your diet. After all, these bioactive substances play a huge role in the regulation of processes and must be present in our menu.

In fact, these biologically active substances have only an absolute necessity for the body in common. The vitamins themselves have a different chemical nature and structure, and act as a "team".

Their feature is the inability to accumulate in the body, they are excreted in the urine per day, except for B12 (for example, nutrient C, which in animals is synthesized and accumulates in the liver on its own, and a person must consume it daily). These compounds are highly unstable and are easily destroyed by heat or metal oxidation.

They are not produced in the body. The functions of water-soluble vitamins are extremely diverse, this group plays a special role in the regulation of metabolic processes. affecting growth, mental and physical activity, increases the body's resistance to diseases, the source is plants and animals. With a shortage (avitaminosis), even one link from the chain of vitamin elements, metabolism is more or less disturbed and affects the well-being of a person. After all, one necessarily complements the other, and they are interchangeable, which is why they are closely interconnected.

Ascorbic acid (vitamin C)

The most popular and well-known food element. It is an important antioxidant (reduces the aggressive effects of reactive oxygen species and reduces the aging process). The compound is quite “capricious” and can be destroyed not only during the processing of vegetables and fruits, but also under the action of metals.

Basic properties:

• Participates in the synthesis of adrenal hormones (which are extremely important for the regulation of blood pressure and performance) and the thyroid gland.
• Helps to increase immunity.
• Neutralizes harmful nitrite salts (contained in sausages).
• Reduces the risk of developing atherosclerosis.
• Provides acceleration of collagen synthesis (important for maintaining the tone of the skin and connective tissues).
• Increases the absorption of iron.
• Speed ​​up healing.

The need for an element is not always the same; it should be supplied in much larger quantities with colds, malignant neoplasms and infections. Symptoms of vitamin C deficiency are increased fragility of blood vessels, which leads to multiple bleeding - pulmonary, uterine, gastric. Violation of blood circulation also affects the condition of the teeth, leading to their loss. This type of beriberi is also called scurvy.

Fact: Smoking just 1 cigarette destroys 25 mg of the vitamin in our body.

Inadequate intake of a nutrient (a biologically significant, irreplaceable element that enters the body from outside) leads to a decrease in efficiency, increased fatigue, and an increase in the number of colds. Perhaps the development of iron deficiency anemia.

Foods rich in ascorbic acid

Thiamine (vitamin B1)

The water-soluble vitamins include the entire group B. The most important action (or B1) is participation in carbohydrate metabolism, although it plays an important role in almost all types of metabolism. The production of the coenzyme carboxylase, the enzyme acetylcholine, depends on the vitamin. They ensure adequate conduction of nerve fibers.

Avitaminosis B1 leads to disruption of the functioning of the peripheral and central nervous system and a decrease in the normal processing of carbohydrates.

Nutrient deficiency causes

• memory impairment,
• paresis of limbs,
• Migraine,
• Increased irritability.
• Violation of cardiac activity - pain, shortness of breath, palpitations, "cardiac" edema (shins).
• The phenomena of dyspepsia - nausea, diarrhea or constipation, loss of appetite.

The longer the body does not receive thiamine, the more pronounced the signs of deficiency. In an extreme degree (which is also called beriberi), a shaky gait appears, the occurrence of paralysis of the legs.

Important: In developed countries, avitaminosis of this vitamin occurs quite rarely. The reason for the decrease in its intake into the body may be: a monotonous diet of products made from premium flour, alcohol abuse, diseases of the small intestine.

Riboflavin (B2)

An important function of the vitamin is participation in the renewal of body tissues. It contributes to the protection of the skin from ultraviolet radiation and increases the barrier properties. There is also evidence that sufficient consumption of foods rich in this element increases life expectancy.

Hypovitaminosis leads to fairly obvious manifestations in the body:

1. Cracks and peeling of the lips, the appearance of "zaed" in the corners of the mouth.
2. Dryness of thin skin - wings of the nose, behind the ears, neck.
3. Violation of vision - a decrease in color and twilight perception.

B2 deficiency is quite common, especially with a dairy-free diet. The trace element is susceptible to sunlight, so the products in which it is contained. Not recommended for direct exposure.

Pyridoxine (B6)

Participates in almost all types of metabolism and regulates the synthesis of hormones. Often the symptoms of vitamin deficiency are expressed in disorders of the central nervous system - drowsiness, depression, irritability. Skin manifestations are also possible, usually in the form of reddening of the border of the lips, tongue, inflammatory processes of the oral mucosa and skin.

A sharp decrease in vitamin intake often provokes chemotherapy for tuberculosis. The drugs react with the element, making it inactive.

Important: vitamin B6 deficiency in children can lead to the development of anemia.

Cobalamin (B12)

This vitamin, unlike others, can be deposited in the liver depot, from where it is used for several years (in the absence of intake). It plays an important role in hematopoiesis, metabolic processes and the synthesis of acetylcholine.

The element is essential for maintaining a healthy nervous system. A decrease in its consumption can lead to increased irritability, deterioration in the functioning of the pelvic organs, paresis of the legs,. Often there is a deficiency of hemoglobin, anemia, possibly exacerbation of erosive processes in the stomach and intestines.

Usually severe avitaminosis affects strict vegetarians who adhere to a protein-free diet for a long time. B12 deficiency can occur during pregnancy, addiction to alcohol and microflora imbalance.

Nicotinic acid (PP or B3)

It is the only group B element that is a drug. It also has several names: niacin B3; nicotinamide (RR); a nicotinic acid. Acid is involved in the regulation of energy metabolism. With prolonged malnutrition, the development of pellagra is possible - a disease of the nervous system with severe lesions of the gastrointestinal tract, skin and central nervous system.

The disease is accompanied by dermatitis, inflammation of the tongue, diarrhea. Often there is a decrease in motor activity, depressive disorders, aggression and psychosis, it is not for nothing that it is called the “calm vitamin”. Prolonged beriberi can lead to permanent disorders of the brain - dementia.

Pellagra was widely distributed among the poor, where the staple food was corn. Also, vitamin deficiency PP can cause chronic alcoholism and anti-tuberculosis drugs.

Products contain nicotinic acid

Pantothenic acid (B5)

The element takes an active part in the synthesis of enzymes, and is also part of some biologically active substances - coenzyme A (synthesizes fatty acids).

Normally, your own microflora can independently produce this vitamin, but in much smaller quantities - about 3.5 mg during the day. Nutrient deficiency is expressed in damage to the small arteries and capillaries of the legs and feet, causing a burning sensation in them. There may be cramps and pain in the joints.

Important: B5 is very sensitive to heat treatment.

Folic acid (B9)

Vitamin can be synthesized by our intestinal microflora, but only in the presence of vitamin B10. The acid is similar in properties to B12, but its deficiency leads to a decrease in all blood cells - leukocytes, erythrocytes, platelets. Avitaminosis leads to persistent diarrhea, can cause multiple deformities in the fetus, and a decrease in immunity.

Biotin (N)

Actively participates in the main types of metabolism - fat, protein and carbohydrate. A decrease in its use leads to disorders of the nervous, visual, and hematopoietic systems. The main signs of beriberi are:

• Peeling of the skin on the wings of the nose, behind the ears, on the head.
• Increased hair loss.
• Fatigue and decreased mood
• severe anemia,
• Characteristic smooth tongue.

Fat soluble vitamins

This group of nutrients includes those vitamins that do not dissolve in water (how they differ from their hydrophilic counterparts). The division into this group is rather conditional, because science has taken a long step forward. Scientists have learned to bring new forms, turning them into water-soluble counterparts.

Elements of this group tend to cause not only beriberi with insufficient administration, but also provoke hypervitaminosis - poisoning by an excess of incoming substances. In most vitamins, the excess is excreted in the urine. For A and D, this rule does not work. They tend to accumulate, which, at excessively high doses, leads to poisoning of the whole body.

Retinol (A)

An extremely versatile nutrient. It is involved in almost all areas of the body. Vitamin A has the greatest effect on vision, skin and the reproductive system. Retinol is involved in growth, accelerates tissue renewal, and supports immunity. This is a kind of "first line of the front", providing our protection against inflammatory processes and diseases.

Vitamin has antioxidant abilities, reducing the aging of the body.

The lack of income actively affects many functions:

• Decreased night vision (night blindness).
• Eye damage - dryness of the cornea, keratitis (inflammation) ulcerative formations.
• Skin lesions - inflammatory diseases, acne, dry skin.
• Decreased immune function with increased susceptibility to the occurrence of pneumonia, bronchitis and infectious diseases of the genitourinary system.
• Growth retardation in children.

However, this useful element causes not only a disruption in the work of our body with a deficiency, but can also provoke intoxication. With hypervitaminosis A, the skin color changes (yellowness, it becomes almost orange), dryness, itching and peeling appear, hair loss increases. Asthenovegetative syndrome is characteristic - lethargy, drowsiness, migraine, vomiting is possible.

Calciferol (D)

The most important participant in phosphorus and calcium metabolism. Provides normal growth and formation of bone tissue. Especially important is its sufficient intake in early childhood, a deficiency leads to serious consequences and multiple deformations of the skeleton, causing diseases - rickets.

At the initial stages of vitamin deficiency, the nervous system is affected - tearfulness, excessive sweating (sticky sweat), insomnia. Then, with the progression of hypovitaminosis, growth retardation, muscle weakness, softening of bone and cartilage tissue join.

In adults, reduced nutrient intake causes osteoporotic changes or osteomalacia (softening). Such changes occur extremely rarely - with an unbalanced diet and a long absence of sunlight in pregnant women, as well as residents of the far north.

An interesting fact is that calciferol is independently produced in our body under the influence of sunlight. Moreover, people with fair skin produce this solar vitamin better than their dark-skinned relatives. A tan creates a natural barrier against overexposure to the element.

Tocopherol (E)

This vitamin is an essential element for the reproductive system, both for women and men. It is involved in the synthesis of gonadotropic hormones (those that contribute to the formation of the follicle, ovulation and normal conception, and the course of pregnancy) and many proteins - smooth muscles, collagen, genital mucosa, placenta, etc.

The nutrient has the strongest antioxidant properties, which are significantly enhanced in the presence of vitamin C. The trace element is able not only to protect our cells from negative oxidative effects, but also reduce hypoxia (oxygen starvation) of tissues.

Usually, vitamins are sold in a complex preparation A and E. This is necessary to protect vitamin A susceptible to oxidation.

Also, the nutrient is able to reduce the amount of cholesterol in the blood and strengthen the immune system.

Hypovitaminosis occurs quite often. Especially in areas with radioactive contamination. It is possible to develop severe forms of insufficiency in premature infants.

The main signs of a vitamin deficiency are:

• Damage to brain tissue (their softening).
• Speech and gait disturbance.
• Muscle weakness.
• Disorder of the functions of the reproductive system - decreased erection, frequent miscarriages.
• Damage to the kidneys and liver.
• Visual disturbances (due to association with vitamin A).

Hypervitaminosis occurs extremely rarely - an excess of a substance is excreted from the body along with bile. The disease may be accompanied by sepsis, necrotic lesions of the liver, kidneys and intestines.

Phylloquinone (vitamin K)

It is a blood clotting factor. In addition, he takes part in the synthesis of bone tissue, proteins. Our body (more precisely, beneficial intestinal microorganisms) fully provides the necessary intake of the nutrient.

Its deficiency is usually associated with problems in the liver, dysbacteriosis, and also with the intake of certain anticoagulants (for example, dicoumarin, warfarin).

With hypovitaminosis, extensive hemorrhages, ossification of cartilage tissue and the formation of salt plaques on the walls of blood vessels are possible.

Fat-soluble and water-soluble vitamins: table

fat soluble

Name	Daily rate	Where is contained
A	For adults - 1000 mcg Children (ages 3 to 7) - 500 mcg	In its pure form (retinol) - eggs, fish liver (cod, perch), chicken. Beef liver, butter, cheese. In the form of precursors (carotenes) - carrots, tomatoes (grown in the ground), spinach, parsley, pumpkin, apricots, green onions.
D	The general norm is 10 mcg	Fish oil (especially from the liver of tuna, salmon, herring), eggs, caviar, fat sour cream, cream.
E	For adults - 15 mcg For children - 7 mcg	All types of vegetable oils, wheat germ, whole grains, eggs, squid, shrimp.
TO	For adults - 120 mcg For children - 55 mcg	Pork liver, spinach, cauliflower, strawberries, tomatoes, beef tenderloin.

water soluble

Name	Daily rate	Sources
WITH	90 mg for adults 50 mg for children (ages 3 to 7)	Citrus fruits, currants, wild rose, greens, all types of cabbage, sea buckthorn, sweet peppers.
IN 1	For adults - 1.5 -2 mg For children - 0.9 mg	Pork, offal, whole grain breads and cereals, yeast, peas.
AT 2	For adults - 1.8 mg For children - 1.2 mg	Beef, liver, kidneys, heart, eggs, cheese, cottage cheese, green vegetables and mushrooms.
AT 6	2.0 mg for adults 1.2 mg for children	Chicken, liver, legumes, garlic, bell pepper, pomegranate, cereals (barley, buckwheat, corn).
AT 12	3.0 mg for adults 1.5 mg for children	All types of meat, eggs, fish, dairy products
RR (B3)	20 mg for adults 11 mg for children	Meat, fresh and dried mushrooms, beans, peanuts, seeds, salmon, mackerel, beef liver
H	15 mcg for children 50 mcg for adults	Kidneys, yolk, liver, soy products, peanuts.
AT 9	400 mcg for adults 200 mcg for children	Green salads, spinach, liver, rye bread, cottage cheese, hard cheeses, liver, Brussels sprouts.
AT 5	5 mg for adults 3 mg for children	All kinds of legumes, eggs, fatty fish (sardine, chum salmon).

Print the table and look more often when compiling a home menu.

Vitamins, all fat-soluble and water-soluble, must be present in our diet, in the form of foods, supplements. Unfortunately, in order to get the right dose of some elements, you need to consume a huge amount of food, and this is unlikely to please anyone.

Until new posts.

Take care of yourself and your loved ones!

Vitamins are conventionally divided into water-soluble and fat-soluble. All of them enter the body with food and are integral components of health.

A distinctive feature of fat-soluble vitamins is their ability to accumulate in subcutaneous fat and in the liver, which supports metabolism and synthesis.

The following fat-soluble vitamins are known to science: A, D, E, K and carotenoids.

Fat-soluble vitamins have common properties to keep in mind when taking: They dissolve in fats. An overdose of such vitamins is associated with serious disorders of the body. Especially dangerous in this regard are vitamins D and A, an overdose of which can lead to the most serious consequences. The lack of fat-soluble vitamins is quite rare, since the removal of these substances from the body is slow. These substances are components of cell membranes. They accumulate not only in subcutaneous fats, but also in the internal organs. Thanks to this feature, a significant supply of vitamins is created, which are excreted in the urine if necessary. The importance of fat-soluble vitamins is enormous and to understand this, you just need to familiarize yourself with the properties of each of them: Vitamins A, D, E and K are fat soluble (another name is retinol) ensures the growth and division of cells, the perception of light rays by the retina, the functioning of bone tissues and epithelium. (or calciferol) is necessary for newborns, because without it the skeleton cannot form normally. Calciferol normalizes calcium / phosphorus metabolism. Tellingly, this vitamin is ingested not only with food, but can also be synthesized in the skin under the influence of ultraviolet radiation. (or tocopherol) is the main antioxidant in the body. This substance deactivates free radicals and, as a result, prevents cell destruction. Vitamin K is involved in the synthesis that occurs in the liver, and its main function is to provide a number of blood clotting factors. Carotenoids are the substances that give fruits and vegetables their bright colors. To date, more than 600 types of these substances are known. For a full-fledged metabolism, the body requires much more carotenoids than natural sources can provide. This is a short classification of fat-soluble vitamins. Now let's see what products they contain. Table of natural sources of fat-soluble vitamins. daily requirement Below are the main sources of fat-soluble vitamins, as well as their daily dose. Name Where is contained Dose per day Vitamin A Animal food (fish oil, chicken eggs, liver, cheese, caviar, milk, sour cream, butter). Plant foods (green / orange vegetables, including cherries, peaches, apricots, sea buckthorn, carrots, legumes, rose hips). 900 mcg Vitamin D Fish liver, chicken eggs, a small part is formed under the influence of the sun's rays. 10 mcg Vitamin E All vegetable oils without exception, milk, almonds, legumes, cereals, peanuts, green leafy vegetables. 15 mg Vitamin K Spinach, nettle, liver, cabbage, tomatoes. 120 mcg Carotenoids (most famous) beta carotene Vegetables, orange and yellow fruits (carrots, pumpkin, apricots, peaches, melons, etc.). 2 to 6 mg Lutein Dark green vegetables (kale, peas, spinach, mustard leaves), orange/red vegetables and fruits (oranges, melons, tangerines, peaches, strawberries, pomegranates, apples, peppers, tomatoes), egg yolk, oatmeal. 0.2 mg Lycopene Red tomatoes, watermelon, bell pepper. 2.5-7 mg Symptoms and effects of deficiency The role of fat-soluble vitamins in the normal functioning of the body is enormous, and their deficiency can lead to the most serious consequences. Vitamin A Signs of a deficiency of this substance manifest themselves in completely different ways, although hypovitaminosis is often accompanied by a loss of twilight vision. A little later, other symptoms appear, including disorders of keratinization of the skin and mucous membranes, often in the mouth. If a lack of retinol occurs in adolescents, then dry skin may appear. Below are other signs: Dandruff and other hair problems are one of the symptoms of vitamin A deficiency. dandruff and; erectile dysfunction; fragility of nails; redness of the eyelids; skin aging, the appearance of wrinkles; increased tearfulness in the cold. What is the risk of vitamin deficiency? Here are the main consequences that this provokes: skin diseases; lag in development, growth; mastopathy; increased sensitivity of the teeth; frequent colds, respiratory diseases; breast cancer; diseases of the digestive tract, including liver cysts, gastritis and even pancreatic cancer; gynecological diseases. All these effects are associated with impaired immunity. As a result, a person suffering from hypovitaminosis is more susceptible to various infections. Vitamin D Deficiency of this vitamin is the result of poor diet, the use of sunscreen or infrequent exposure to the sun. The risk of deficiency increases if a person lives in the northern regions, where for several months a year it is not possible to synthesize a substance on the skin. Signs of deficiency: loss of appetite; irritability; weight loss; fatigue, weakness; profuse sweating of the scalp; caries, tooth decay. These symptoms can also appear in a number of other diseases, so you should definitely consult a doctor for a proper diagnosis. The consequences of deficiency can be the most serious, up to rickets, bone deformities and osteoporosis. A neglected form of beriberi can be accompanied by arthritis, asthma, breast cancer, and heart disease. Serious complications are accompanied by diseases of the vascular system, diabetes, chronic fatigue, hypertension, depression, multiple sclerosis and migraine. Vitamin E Vitamin E is excreted from the body for a long time, so its deficiency is rare. Vitamin E deficiency in the body can be extreme or overt. Let's get acquainted with each of the varieties. marginal deficit. Due to the fact that this substance is depleted for a long time, no obvious symptoms of deficiency were noticed. But in the course of laboratory studies, some biochemical changes were revealed, including a decrease in muscle volume, a shortening of the life of red blood cells and an increase in the intensity of the synthesis of aging pigments. As for the consequences, certain genetic blood diseases are associated with the amount of the vitamin (for example, sickle cell anemia, lack of an enzyme that is involved in the destruction of sugar). Clear deficiency. The lack of vitamin E, which enters the body with food, is rare. Signs of deficiency can only appear in those who suffer from fat malabsorption syndrome and in newborns. This can lead to the development of a type of neuromuscular disease, the signs of which are a violation of balance and coordination, in the most advanced cases, the loss of the ability to walk. If deficiency occurs in a premature baby, then intraventricular bleeding and hemolytic anemia may occur. Vitamin K The main sign of a lack of a substance is bleeding from the nose, bleeding from the stomach (often accompanied by vomiting), as well as hemorrhage into the skin. In addition, blood may appear in feces or urine. The consequences of deficiency can be the most severe. In advanced forms, when the liver is already affected, blood clotting disorders occur, even if fat-soluble vitamins for children are administered as injections. In such cases, plasma transfusion may be required. Carotenoids As you know, these substances are necessary for the normal functioning of the visual organs. Lack of carotenoids can cause vitamin deficiency and, as a result, disruption of all metabolic processes. The epithelium of the lacrimal glands no longer performs its functions at the same level, as a result, dry eye syndrome occurs (this often leads to conjunctivitis). In advanced forms, necrosis or softening of the cornea, "night blindness" is observed. Signs and effects of excess An overdose of these substances manifests itself in different ways, and the effect may not disappear for several months after cancellation. Vitamin A Signs of excess include: coarse, sparse hair; weakness; chapped lips; partial loss of eyebrows; dry skin; severe migraines, increased intracranial pressure; liver enlargement; joint pain. It is worth knowing that if a pregnant woman was prescribed isotretinoin (this is a vitamin preparation used in the treatment of skin diseases), then the child may develop congenital malformations. Note! If an overdose has been observed in a woman, then she can plan a pregnancy at least six months after stopping the vitamin. Vitamin D Hypervitaminosis can manifest itself only when, within a month, a person has consumed a daily allowance that is ten times higher than the allowable value. Obviously, we are talking exclusively about the forms of the vitamin prescribed by the attending physician. In this case, the level of calcium increases, which can lead to damage to soft and bone tissues, kidneys. Symptoms of hypervitaminosis are different. For example, patients may experience: An excess of vitamin D can only be after taking vitamin preparations irritability; deposition of calcium; frequent convulsions; spasms. A person has an overdose if the following symptoms are observed: vomiting, nausea; constipation; loss of appetite; fatigue; increased thirst; muscle rigidity; weight loss; increased intensity of urination; permanent high blood pressure. An excess of this substance requires immediate treatment, which consists in the abolition of the prescribed drug, as well as in the prevention of other doses (from food). In other words, a special diet is prescribed. Vitamin E Its overdose is determined in the laboratory. It is often observed in women who have taken tocopherol acetate for severe menopause or to ease menstruation. Signs include: rapid breathing; visual disturbances; stomach and heart pain; lethargy, weakness, fatigue; muscle cramps, pain; dizziness, migraines. With long-term use of excessive doses, blood pressure rises, nausea, and upset stools are observed. Sexual dysfunction is also possible. In a severe form of hypervitaminosis, renal failure, various CNS disorders, thrombophlebitis and sepsis may appear. Vitamin K The introduction of excessive doses of vitamin K into the body leads to hyperprothrombinemia, causes a tendency to thrombosis. Carotenoids When using an excessive amount of this group of substances, the skin acquires a slightly orange tint (especially the palms). This indicates that the daily rate should be reduced. In addition, studies have found that if a smoker takes carotenoids for a long time in order to reduce the harm from addiction, lung cancer may develop. Fat soluble vitamin preparations There are a lot of such drugs, we will consider only the most popular of them. "Tri-V Plus" Tri-V Plus is an American drug developed as part of the HEALTH LIFE program Contains vitamin A and is used to prevent complications after chemotherapy and radiotherapy, to slow down the aging process. It is also prescribed for the prevention of ailments that are provoked by overwork, stress, poor ecology and increased stress. One tablet is taken daily before meals. "Aekol" Contains carotene, vitamin A, E and K. Thanks to this combination of components, their effectiveness is increased several times. It is prescribed for liver diseases, as well as to stimulate the healing of burns and wounds. "Vigantol" In case of an overdose, the level of calcium in the body increases, so it is better not to use the drug for people with kidney stones. Can be administered to infants and newborns (including premature babies). It is produced in the form of drops from vitamin D2, while artificial additives, dyes and preservatives are not used. It is prescribed for the treatment / prevention of osteomalacia, rickets and spasmophilia. Often well tolerated. "Vitrum vitamin E" A powerful antioxidant that neutralizes free radicals and converts them into harmless elements that are easily excreted from the body. Prevents the appearance of atherosclerosis, slows down aging, improves immunity, reduces insulin dependence, exposure to carcinogens, and also resumes reproductive functions. In addition, it is an excellent preparation for the treatment of burns. Produced in the form of capsules. As you can see, fat-soluble vitamins are very important for normal life. Their deficiency can lead to various diseases, including quite serious ones. However, an excess of this group of substances is also dangerous, so you should always adhere to the dosage prescribed by your doctor.

Most of the vitamins needed by humans are soluble in water. But there are four fat-soluble vitamins: they are much better absorbed into the bloodstream when consumed with fat: These are vitamins A,D, E, andK. I will explain what are their health benefits and what are the main sources.

Vitamin A

This vitamin supports many bodily functions:

- vision(required for photosensitive cells of the eyes and for the formation of tear fluid);

- immune function;

- cell growth;

-Hair Growth ( deficiency leads to hair loss);

- reproductive function and importance for fetal development.

food sources

Vitamin A is found only in animal food sources, mainly in liver, fish oil and butter:

Provitamin A can be obtained from carotenoids - antioxidants found in plants. Beta-carotene is the most effective and is found in abundance in carrots, kale, spinach, red, yellow and orange vegetables, and some dark green leafy vegetables.

Vitamin A deficiency

Vitamin A deficiency is rare in developed countries.

However, it can be experienced by vegans, as vitamin A in its ready-to-eat form is found only in animal food sources. Although provitamin A is found in fruits and vegetables, it is not always efficiently converted to retinol, the active form of vitamin A (effectiveness depends on the individual's genetics).

The lack of this vitamin can cause a diet based on refined rice and potatoes, with a lack of fat and vegetables.

Sign of early deficiency - night blindness(poor twilight vision). Consequences of deficiency: dry eye syndrome, blindness, hair loss, skin problems (hyperkeratosis, or goose bumps); suppression of immune function.

Overdose

Hypervitaminosis A is rare, but with serious consequences. The main causes are excessive intake of vitamin A from dietary supplements, liver or fish oil. But the consumption of provitamin A does not cause hypervitaminosis.

The main symptoms are: fatigue, headaches, irritability, abdominal pain, joint pain, lack of appetite, vomiting, blurred vision, skin problems and inflammation in the mouth and eyes, liver damage, bone loss, hair loss.

The upper intake limit is 900 micrograms per day for adults.

Vitamin D

There are two well-studied functions of vitamin D (in fact, there are many more):

- maintenance of bone tissue: vitamin D helps to absorb calcium and phosphorus from the diet and regulates the levels of these most important minerals for bones;

- strengthening the immune system.

Types

Vitamin D, or calciferol, is a collective term for several fat-soluble compounds. It exists in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).

Once absorbed into the bloodstream, the liver and kidneys convert calciferol to calcitriol, the biologically active form of vitamin D. It can also be stored in the body for later use as calcidiol.

Vitamin SourcesD

As a result, vitamin D needs to be replenished from the diet.

Few foods naturally contain vitamin D. The best food sources are oily fish, fish oil, and eggs (vitamin B3). Mushrooms exposed to ultraviolet light may also contain vitamin D2.

Here are some of the most powerful sources of vitamin D:

Consumption rate

For children and adults, the daily intake of vitamin D is 15 micrograms, for the elderly - 20 micrograms.

vitamin deficiencyD

Severe vitamin D deficiency is rare.

Risk factors for "mild" deficiency include dark skin, older age, obesity, lack of sun exposure, and diseases that prevent fat absorption.

Consequences of vitamin D deficiency: decreased bone density, weak muscles, increased risk of fractures, weak immune system. Other signs include fatigue, depression, hair loss, and slow wound healing.

Vitamin overdoseD

Toxicity is very rare. Long exposure to the sun does not cause hypervitaminosis, but a large amount of supplementation can lead to hypercalcemia - an excessive amount of calcium in the blood.

Symptoms: headache, nausea, loss of appetite and weight, fatigue, kidney and heart damage, high blood pressure, fetal abnormalities in pregnant women. The upper limit of daily intake for adults is 100 micrograms.

Vitamin E

As a powerful antioxidant, vitamin E protects cells from premature aging and free radical damage. Antioxidant properties are enhanced by vitamins C, B3 and selenium. In large quantities, vitamin E thins the blood (reduces its clotting).

Types

Vitamin E is a family of eight antioxidants: tocopherols and tocotrinols. Alpha-tocopherol, the most abundant form of vitamin E, makes up about 90% of this vitamin in the blood.

Sources

The most powerful sources of vitamin E are certain vegetable oils, seeds and nuts, avocados, peanut butter, fatty fish, and fish oils.

Consumption rate

Vitamin E deficiency

Deficiency is rare, usually in diseases that prevent the absorption of fat or vitamin E from food (cystic fibrosis, liver disease).

Vitamin E deficiency symptoms: muscle weakness, difficulty moving, tremors, vision problems, poor immune function, numbness.

Long-term deficiency can lead to anemia, heart disease, severe neurological problems, blindness, dementia, impaired reflexes, and an inability to fully control body movements.

Vitamin E overdose

Overdose is unlikely, only due to the large amount of supplements. Possible consequences are blood thinning, reduced vitamin K effectiveness, and severe bleeding. People taking blood-thinning drugs should avoid large doses of vitamin E.

Vitamin K

Vitamin K plays a key role in the blood clotting process. Without it, you risk bleeding to death. It also supports bone health and helps prevent calcification of blood vessels, reducing the risk of cardiovascular disease.

Types

Vitamin K - compounds divided into two main groups. Vitamin K1 (phylloquinone), the main form of vitamin K in the diet, and vitamin K2 (menaquinone).

food sources

Vitamin K1 is found in plant food sources (primarily green leafy vegetables):

And vitamin K2 is found in small amounts in fatty animal products (egg yolk, butter, liver) and in fermented soy products. It is also produced by intestinal bacteria in the large intestine.

Vitamin K intake

Adequate vitamin K intake is 90 micrograms for women and 120 micrograms for men. For children, the value ranges from 30 to 75 mcg, depending on age.

Vitamin K deficiency

Unlike vitamins A and D, vitamin K is not stored in the body. The lack of vitamin K in the diet leads to its deficiency in just a week.

In the risk zone, first of all, people whose body is not able to effectively absorb fats (due to celiac disease, inflammatory bowel disease, cystic fibrosis).

Broad-spectrum antibiotics and very high doses of vitamin A, which reduces the absorption of vitamin K, may increase the risk of deficiency.

Excessive doses of vitamin E can counteract the effects of vitamin K on blood clotting. Without vitamin K, the blood will not clot, and even a small wound can lead to uncontrollable bleeding.

Low vitamin K levels are also associated with decreased bone density and risk of fractures in women.

Vitamin overdoseK

Natural forms of vitamin K are non-toxic.