In recent years, a wide variety of vitamin supplements have flooded the market. However, more vitamins are not always better. Blindly supplementing with vitamins can lead to poisoning!
So, what exactly are the types of vitamins we often talk about?
Vitamins, also known as "Vitamine," can be divided into fat-soluble vitamins (such as vitamins A, D, E, K, etc.) and water-soluble vitamins (such as B1, B2, B6, folic acid, B12, niacin, etc.). Fat-soluble vitamins can be stored in large quantities in the human liver, while water-soluble vitamins cannot be synthesized by the human body itself.
With so many vitamins, how should we choose to supplement them?
Vitamin C, also known as ascorbic acid, and Vitamin E are both very important antioxidants that can help resist the damage of oxygen free radicals to the skin and delay aging. They, along with beta-carotene and Vitamin B3 (niacin), are important substances that protect the skin from UV damage. Vitamin A helps maintain the normal structure and function of the epidermis; its deficiency can lead to rough skin, follicular keratosis, and nail malnutrition. A deficiency in Vitamin B2 can cause cheilitis and angular stomatitis. A deficiency in Vitamin D can lead to osteoporosis, and so on.
Since vitamins are so important for human health, is more always better? Not at all. This is a common misconception.
Fat-soluble vitamins are stored in the body, and an excessive intake can lead to poisoning. For example, it is common for children to suffer from Vitamin A and D poisoning after consuming an excessive amount of cod liver oil.
Water-soluble vitamins cannot be stored in the body, so poisoning rarely occurs. However, consuming too much can still affect health. For instance, a large intake of Vitamin C can cause urinary stones, and excessive Vitamin B6 may reduce the absorption of antibacterial drugs like levofloxacin, thereby diminishing their therapeutic effect.
To ensure a balanced nutrition, should one take vitamin supplements? In fact, vitamins are widely present in various foods.
Vitamin E is abundant in dairy, eggs, meat, and various vegetable oils. Vitamin C is abundant in various fresh vegetables and fruits. Vitamin A is found in animal livers, dairy, eggs, and fish roe. Vitamin B is rich in grains and legumes, and so on.
Therefore, for the average person, the primary source of vitamins should still be food. As long as the diet is balanced and the variety of foods consumed is rich, one can generally obtain the physiological required amount of vitamins.
However, for special populations, such as pregnant women, children in their growth and development period, and the elderly with weakened gastrointestinal absorption functions, due to increased vitamin requirements, some specially designed vitamin supplements for them can be considered as appropriate.