Supplementing Vitamins Indiscriminately Can Lead to Poisoning
Many people take various health supplements daily to supplement their vitamins. Experts point out that the method of supplementing vitamins should be appropriate, and the amount should be moderate. Indiscriminate supplementation of fat-soluble vitamins can lead to poisoning.
It's Best to Choose Compound Vitamins for Supplementation
A deficiency of vitamins in the human body can lead to corresponding vitamin deficiency diseases, damaging health. Vitamins account for only a very small proportion in natural foods, yet they are essential for the human body. However, the body cannot synthesize most vitamins or the amount synthesized is insufficient, so they must be obtained through food regularly. However, it is difficult to get enough vitamins through diet every day because vitamins are easily lost during food processing, storage, and cooking. For example, excessive soaking of vegetables can lead to the loss of a large amount of water-soluble vitamins; vitamins can be lost if food is stored for too long. Therefore, it is best for adults to supplement with a certain amount of compound vitamins on the basis of a reasonable diet. Be Cautious with Dosages of Fat-Soluble Vitamins
The human body's need for vitamins is very small. Normal adults require 50-100 milligrams of vitamin C, 2500-3000 international units of vitamin A, and 300-400 international units of vitamin D daily. Therefore, vitamins are essential for the body, but supplementing excessively daily is also wasteful. Some vitamins can easily cause poisoning when taken in excess. Water-soluble vitamins, such as vitamins B and C, can be excreted through urine after consumption and have relatively low toxicity. However, if fat-soluble vitamins (including vitamins A, E, K, and D) are supplemented in excess, they can easily cause poisoning reactions. Abuse of vitamin E can lead to high blood pressure and breast tumors. High doses of vitamin C can cause urinary stones. Oral administration of large amounts of vitamin C can destroy vitamin B12 in the blood and in the body's reserves. Therefore, fat-soluble vitamins must be supplemented according to the amounts specified by the state. Vitamin Absorption is Best After Meals
Vitamin medications should be taken after meals. Experts point out that water-soluble vitamins such as folic acid, vitamins B and C, if taken on an empty stomach before a meal, quickly pass through the stomach into the small intestine to be absorbed, causing the concentration in the blood to rise quickly. As a result, before they can be fully utilized by the body, a portion is excreted through urine. In addition, fat-soluble vitamins such as vitamins A, D, E, and K must be dissolved in fatty foods to be absorbed. If taken on an empty stomach, most fat-soluble vitamins cannot dissolve, leading to poor absorption of most vitamins.
Tips
Dietary Restrictions When Taking Vitamins
1. When taking vitamin C, avoid eating animal liver, as vitamin C will rapidly oxidize and lose its biological function.
2. When taking vitamin A, avoid alcohol, as it will seriously affect visual circulation and male sperm production.
3. When taking vitamins A and D, avoid congee or soup, as it will cause the vitamins to be lost.
4. When taking vitamin B1, avoid eating fish and clams, as it will destroy vitamin B1.
5. When taking vitamin B2, avoid high-fat foods and high-fiber foods, as they will reduce the absorption rate of vitamin B2; a high-fat diet can exacerbate vitamin B2 deficiency.
6. When taking vitamin B6, avoid foods containing boron, as they will affect the absorption and utilization of vitamin B6. Foods rich in boron include pumpkin, carrots, eggplant, etc.