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Fatigue, apathy, bad mood, and malaise, which often occur during the off-season, may be associated with vitamin deficiency. These valuable substances have a huge impact on the functioning of the human body and maintaining excellent health.
What substances are called vitamins? What species are known? Where are they found in nature? Which synthetic additives are most effective and which are less effective? Below, we will try to find answers to all these questions.
Types of vitamins
Modern science has discovered 13 vitamins; a person can get them with food, from vegetables, fruits, meat, or from special industrial complexes.
Fat-soluble type
This group includes those substances that dissolve in a fatty environment.
These include the following connections:
- retinol;
- calciferol;
- tocopherol;
- phylloquinone.
Excess fat-soluble vitamins are excreted outside the body. Excessive consumption of these compounds is dangerous to human life.
Water-soluble species
The group includes compounds that dissolve in an aqueous environment. These include vitamin C and B vitamins.
B vitamins are:
- thiamine;
- riboflavin;
- a nicotinic acid;
- AT 5;
- AT 6;
- AT 7;
- folate;
- cyanocobalamin.
These vitamins are very important for humans; they are not deposited in tissues and are easily excreted outside the body.
Vitamin-like
These compounds are classified in a separate group. They do not have the characteristics characteristic of vitamins, but they have some of their properties.
Here, too, there is a division into the ability to dissolve in water and fat.
Fat-soluble: vitamins F, N; coenzyme Q.
Water soluble:
- choline;
- inositol;
- para-aminobenzoic acid;
- L – carnitine;
- orotate;
- pyrroloquinoline quinone;
- pangamic acid;
- B16;
- B17;
- bioflavonoids;
- U.
Vitamins for sports for women and men: recommendations
In sports training, it is important for women not only to achieve an increase in strength characteristics and endurance, but even more than that - to activate metabolism, improve the composition of the figure, maintain youth and beauty, as well as gain self-confidence and positive emotions. Therefore, vitamins for women when playing sports should help ensure all this. They must contain vitamin B9 (folic acid), since this vitamin is considered one of the essential vitamins for women. It stabilizes the functioning of the hormonal system, accelerates puberty in youth and slows down the onset of menopause in late age. Strengthening psychological stability and supporting the functioning of the genitourinary system, it is indispensable for female athletes.
Vitamin D helps women maintain youth and beauty, strengthen bones, maintain hormone balance, and improve immunity. In addition, vitamin C helps to prolong youth; other B vitamins, iron and calcium are also very important.
Vitamins for sports for men should ensure accelerated muscle growth, increased strength and endurance. Protecting the heart and liver is also important. Vitamin D helps achieve this, as it not only maintains the balance of calcium and phosphorus, strengthening bones, but also helps maintain high levels of testosterone, the main male hormone that ensures activity and muscle growth.
To maintain high levels of hormones, vitamins E and A, as well as zinc and selenium, are also important. Magnesium will support heart function. Vitamins of group B, which are responsible for protein metabolism, will help muscle growth, and vitamin C will help you recover faster, maintain tone and strengthen tendons. In addition to vitamins, a male athlete also needs essential amino acids and unsaturated fats.
Functions of vitamins
Vitamins are components of enzymes and hormones; only at their required level can the body launch a full-fledged metabolic process.
What is the biological role of vitamins:
- hematopoiesis;
- protecting the body from toxic effects and harmful effects of radionuclides;
- ensuring the full functioning of various systems of the human body.
| Name of the compound, its daily dosage | Functions performed | Where can I find |
| Beta-carotene (1300 mcg) | · work of immunity; maintaining vision; · maintaining healthy skin | Bright vegetables, fruits, sweet potatoes, mangoes, spinach, carrots |
| Retinol (1000) | · skin health; · strength of bones, teeth; maintaining healthy mucous membranes | Dairy products, chicken, fish, meat |
| B1 (1.8 mg) | · breakdown of carbohydrates; energy production | Cereals, legumes, meat, nuts |
| B2 (20 mg) | · combating the effects of free radicals; control over the formation and growth of red blood cells | Yeast, organ meats, almonds, mushrooms, broccoli, spinach, eggs, whole grain bread, milk |
| B3 (5 mg) | · produces serotonin, melatonin; · reduces the level of “bad” cholesterol | Beets, green vegetables, eggs, dairy products, fish, yeast, chicken, meat |
| B5 (5 mg) | · responsible for memory; · synthesizes sex hormones, red blood cells; Regulates the functioning of the gastrointestinal tract | Meat, chicken, unprocessed grains, turkey, whole grains, vegetables, egg yolk, vegetables |
| B6 (2 mg) | · immune support; hemoglobin production; · takes part in protein metabolism | Bananas, avocados, nuts, beans, meats, whole grains |
| B7 (50 mcg) | · skin protection; · reduction of mental tension; glycogen metabolism | Whole grains, mushrooms, cauliflower, nuts, yeast, eggs, legumes, bananas |
| B9 (400 mcg) | · cellular construction; · reducing the risk of developing heart disease and weakening of blood vessels; · reducing the likelihood of fetal defects | Spinach, broccoli, leafy vegetables, yeast, banana, mushrooms, melon, lettuce |
| B 12 (3 mcg) | · protection against the development of cardiovascular diseases and cancer | Dairy products, beef, fish, eggs, chicken |
| Ascorbic acid (90 mg) | · strengthening the immune system; · protection of the circulatory system; · preventing the negative effects of free radicals; · protection of cells from premature withering; · removal of toxins | Fresh fruits, vegetables |
| Vitamin D (15 mcg) | Regulates the absorption of phosphorus and calcium | Produced in the skin under the influence of sunlight. Liver, yolk, beef |
| Tocopherol (15 mg) | · protection of cells from oxidative processes; · work of immunity; · prevention of the development of senile dementia | Seeds, vegetable oil, nuts, spinach, melon, coriander, apricots, cabbage |
What to look for
Vitamins are complex organic compounds. Each vitamin makes its own irreplaceable contribution to the life of the body. When taking vitamins, it is very important to remember the dosages and courses, and also consider the interaction of some vitamins with each other. Some substances may cause allergic reactions, so it is better to consult a doctor before use.
Remember that dosages are individual, they depend on the person’s activity - an athlete needs more support with vitamins and minerals than a person who does not play sports. It is also necessary to take into account the time of year, physiological needs and individual characteristics of a person. For example, a person who has had a cold needs much more vitamins.
In any case, take care of yourself, listen to your body and provide it with vitamin support on time.
When does the body lack vitamins?
Having found out why the human body needs vitamins, you need to focus on those cases when taking them is required.
Taking synthetic vitamins is necessary in the following cases:
- diet including monotonous foods;
- lack of a balanced diet;
- weight loss process;
- frequent being under stress;
- chronic diseases;
- treatment with medications that reduce the absorption of vitamins and minerals;
- period of illness;
- recovery after surgery;
- receiving sports loads;
- vegetarianism;
- therapy with hormonal medications;
- taking oral contraceptives;
- elderly age;
- postpartum period;
- breast-feeding;
- intense mental stress;
- childhood;
- bad habits.
Vitamins are useful for all ages. In mild cases of deficiency, it is enough to establish the correct diet; in severe situations, it is impossible to do without taking special complexes or administering them with injections.
We look at the symptoms of vitamin deficiency in the table.
| Vitamin name | Manifestations | Names of drugs to correct the deficiency |
| A | · blurred vision at dusk; keratomalacia; dry cornea | Retinol acetate |
| AT 3 | · disorders of the gastrointestinal tract; · dermatitis; · mental disorders | A nicotinic acid |
| AT 6 | · anemia; · disturbances in the functioning of the nervous system; peripheral neuropathy | Nerviplex, Pyrodoxine hydrochloride |
| AT 7 | · dermatitis; · enteritis; · inflammatory processes in the intestines | Biotin |
| AT 9 | Congenital defects in the fetus | Folacin |
| AT 12 | · disruption of red blood cell production | Neurobex |
| WITH | · production of “wrong” red blood cells | Ascorbic acid |
| Vitamin D | · anemia; · rickets; decreased bone density, increased fragility | Aquadetrim, Ergocalciferol |
How do they work
All about vitamins
Almost everyone needs multivitamin complexes. We tell you what you need to know about vital substances, why they are needed, how hypovitaminosis manifests itself, and why it is best to drink multivitamins.
Since then, scientists have discovered dozens of similar substances and understood the mechanism of their action on the human body. Vitamins do not supply energy like proteins, fats and carbohydrates, but they are involved in metabolism and help normalize almost all processes in the body
.
A person gets most vitamins only from food
, because our body is able to synthesize only some of them, and then in insufficient quantities.
Types of synthesized vitamins
Taking into account the needs of the human body, special synthetic forms of vitamins have been developed. They are available in liquid and dry forms and are absorbed faster than those that a person receives from food. To avoid the possibility of an overdose, you must take such drugs strictly according to the manufacturer's instructions.
Synthesized vitamins come in liquid and dry forms.
Liquid forms are easier to absorb by the body and are safe for children. There are the following types:
- oil-based: used for external use, they are applied to the skin, hair, nails;
- in ampoules: used for intramuscular injections, recommended for people with gastrointestinal diseases, because they do not come into contact with mucous membranes, causing their damage;
- syrups: used in childhood, the benefits of vitamins are combined with a pleasant taste and smell.
Dry types of synthetic vitamins:
- tablets: they are easy to store and transport;
- capsules: have a gelatin shell, are broken down directly in the gastrointestinal tract, where they begin to act;
- gel, marmalade: specially designed for children, have a pleasant taste and aroma;
- powders: have a high concentration, do not contain dyes or additives, and have maximum efficiency.
Purchased vitamins must be stored correctly, otherwise they may deteriorate and lose their properties. They change under the influence of:
- oxygen;
- high humidity, air temperature;
- acidic, alkaline environment;
- sunlight;
- microorganisms;
- bacteria.
Where to order vitamins with delivery
A large selection of vitamins is presented in our network of online pharmacies “Aptstore”. There are both mono and multivitamin complexes available. All supplements are of high quality, so they are a good addition to vitamins of natural origin.
In the online pharmacy "Aptstore" you can quickly place your order. To do this, you need to go through a simple procedure for registering your personal account. Then add the required items to your cart. And choose delivery to one of our branches. Delivery is possible in Moscow and Odintsovo. You can find out how much vitamin preparations cost from the catalogue.
The phone number is also listed on our website. By calling it, you can also place an order and clarify delivery conditions or information about the product.
If the product you need is out of stock, you have the opportunity to pre-order. When it arrives at the warehouse, our employees will inform you about it.
What vitamin complexes should I buy?
Having figured out what vitamins are for, you need to understand that in order to get rid of a deficiency, it is unlikely that it will work only with the help of vegetables, fruits, fish and meat. Sometimes only taking special complexes helps solve the deficiency problem.
For immunity
Fruttilar Evalar: is a source of vitamins such as ascorbic acid, tocopherol, elderberry extract. They are in the form of lozenges that can be chewed like regular marmalade.
Multi Tabs Immuno plus: contains vitamins, minerals, probiotic with lactobacilli.
Complivit: contains vitamins, microelements, and has a low cost.
Centrum: used in children over 12 years of age, it contains a complex of vitamins and microelements. An important advantage is the large number of antioxidants.
Supradin Immuno Forte: echinacea, vitamin C, zinc, propolis.
For vision
What vitamins are there for the eyes? Okuwait Forte is recognized as one of the most popular. Contains lutein, zeaxanthin, carotenoids. Protects the retina from negative influences, reduces the risk of developing changes, and stops inflammatory processes.
To maintain beauty
Doppelhertz: accelerates metabolic processes, stimulates cellular renewal. Works to improve the condition of the skin, stimulate hair growth, and strengthen nails.
Solgar: contains methylsulfonylmethane, which transports sulfur, collagen, keratin. The presence of ascorbic acid, zinc, and copper enhances the positive effects of the drug. A course of treatment increases the elasticity of the skin and regulates the functioning of the sebaceous glands.
Merz: vitamins contained here (L-cysteine, iron, B vitamins, ascorbic acid, retinol) perform various functions. Dragees help increase the strength of connective tissues and stimulate cellular renewal processes.
Vitrum Beauty: contains 10 vitamins, enhanced with bioflavonoids and amino acids.
Complivit Radiance: includes green tea extract and 10 vitamins. Used to strengthen hair follicles and eliminate dandruff.
For men's health
Solgar for men: helps in easily overcoming stress, normalizing hormonal levels, increasing performance, strengthening the immune system.
Doppelherz for future dads: all the vitamins necessary for conception are collected here. Contains components to improve prostate function.
Doppelgerz Spermactive: increases libido, increases sensitivity during sexual intercourse, strengthens erection, improves the quantity and quality of sperm, stimulates their motility.
Pharma Honey "Men's Formula": aimed at increasing the body's immune forces, normalizing blood circulation processes, increasing vitality, normalizing the functioning of the cardiovascular system. Helps with high fatigue, decreased intellectual capabilities, and memory loss. Contains 26 minerals, vitamins for the male body, valuable plant extracts.
Pharma Med "Male Formula" Forte: prevents the occurrence of sexual dysfunction, improves blood circulation in the pelvic organs, enhances potency, increases the duration of sexual relationships, and prevents premature ejaculation.
Men's Multivitamin Formula: Created to support the health of people involved in sports. Contains 12 vitamins, 9 elements. Increases endurance, normalizes sleep, increases energy, vigor, and normalizes the functioning of the reproductive organs.
Parity Evalar: designed to stimulate potency, contains roots of Eurycoma longifolia, yohimbe. Helps normalize testosterone production and stimulate libido.
For children
Doppelhertz Kinder: These vitamins are an excellent choice for keeping children's bodies healthy. Contains the entire group of B vitamins, glycine, ascorbic acid. The complex has a pleasant taste of raspberry and orange, which does not create problems during use. Taking vitamins helps strengthen the nervous system, increases mental activity, normalizes sleep, stabilizes the psycho-emotional background, and stabilizes metabolic processes in the brain.
Fruttilar company Evalar: is produced in the form of marmalade, reminiscent of chewing candies. Contains B vitamins, retinol, ascorbic acid.
Multi Tabs Immuno Kids: used in children from three years old. Contains B vitamins, tocopherol, ascorbic acid, vitamins K, D, 6 minerals, lactobacilli.
Vitrum Kids: approved for use in children over 3 years old. It looks like gummy animals with a pleasant taste. Contains a wide range of vitamins.
Pikovit: there are several varieties approved for use from 1, 3, 4 and 7 years.
Adult complexes
Doppelhertz A to Zn: used to restore people who often experience mental and physical stress. Can be used to prevent the development of deficiency conditions. Contains 13 vitamins. 11 minerals. Works to strengthen the immune system, increasing the body's resistance to stress.
Selmevit: suitable for people recovering from surgery, injuries, and chronic pathologies. The drug contains vitamins and minerals that increase the body's resistance to negative factors.
Undevit: an inexpensive drug containing calcium, ascorbic acid, retinol, tocopherol, B vitamins and vitamin P. Indicated for use by weakened people for recovery after illnesses. Suitable for use in old age to establish normal metabolism.
Solgar Multi-1: differs from other drugs in that all its components are presented in easily digestible forms. Contains a line of basic vitamins, as well as chromium, zinc, selenium, magnesium, iodine, rutin, copper, bioflavonoids. For ease of absorption by the body, organic betaine hydrochloride is included in the composition.
Multi tabs: contains antioxidants, without which the proper functioning of the heart, urinary and nervous system organs is impossible. The drug is used to strengthen the body’s immune forces and increase its resistance in the fight against stress.
Vitrum: used for the prevention and treatment of vitamin deficiencies. It is often prescribed to stabilize the body’s functioning after cancer.
Complivit: contains vitamins, minerals, supplemented with cobalt, without which the full functioning of the hematopoietic system and the processing of nutrients into energy is impossible.
Complexes for pregnant women
Doppelgerz active for expectant mothers: balanced for women who are preparing for conception.
Elevit: contains an increased amount of magnesium, necessary for relaxing muscle muscles. Therefore, the drug is used to prevent miscarriage. Contains a level of folic acid sufficient for normal fetal development.
Multi Tabs Prenatal: contains the main forms of vitamins, as well as minerals - magnesium, iodine, supplemented with the right amount of folic acid.
Fruttilar from Evalar for pregnant women: contains a whole complex of vitamins and minerals. Suitable for use immediately after conception, as well as at the planning stage of pregnancy, during lactation. It is produced in an attractive form of marmalade berries, which does not create problems with administration even with severe toxicosis.
Complexes for maintaining vigor
Berocca: consists of components that support mental activity at any age, reduce the speed of reactions, and increase energy production by cells.
Alphabet Energy: all components are divided into three groups of components that need to be taken in the morning, lunch and evening. This is done in order to avoid conflict between substances and improve the degree of absorption by the body. The complex maintains human activity at a high level throughout the day.
Gerimax Energy: helps in the fight against fatigue, supports vitality. Vitamins and minerals are supplemented with extracts of green tea leaves and ginseng root.
Biorhythm Antistress company Evalar: capsules are taken in the morning and evening to restore the body’s biological rhythms, get rid of fatigue, normalize sleep, and improve its quality characteristics.
Complivit Superenergy: additionally contains guarana, which increases the level of energy in the body, relieves increased anxiety and chronic fatigue.
Doppelhertz Energotonic: has a varied composition, including vitamins, minerals, bioflavonoids. Works to combat fatigue, increases activity levels, and accelerates recovery from illnesses.
Vitamins are important components of human life. Without a sufficient amount of them, it is impossible to achieve effective and complete functioning of the body. Therefore, it is so important to monitor their quantity, avoid deficiencies, promptly adjust the diet, and take special complexes.
Also read: Benefits of B vitamins for the body. Dietary rules for maintaining normal B vitamins
Comments
Vitamins (lat. vita life + amines) are low molecular weight organic compounds of various chemical natures that are absolutely necessary for the normal functioning of organisms. They are essential nutrients, because... With the exception of nicotinic acid, they are not synthesized by the human body and come mainly as part of food.
Unlike all other vital nutrients (essential amino acids, polyunsaturated fatty acids, etc.), vitamins do not have plastic properties and are not used by the body as a source of energy. Participating in a variety of chemical transformations, they have a regulatory effect on metabolism and thereby ensure the normal course of almost all biochemical and physiological processes in the body.
Most known vitamins are represented not by one, but by several compounds (vitamers) that have similar biological activity. To name groups of similar related compounds, letter designations are used; Vitamers are usually designated by terms reflecting their chemical nature. An example is vitamin B6, a group of which includes three vitamers: pyridoxine, pyridoxal and pyridoxamine.
There are 13 known essential nutrients, which are certainly vitamins (see table). They are usually divided into water-soluble and fat-soluble.
Classification, nomenclature of vitamins and their specific functions in the human body.
| Vitamin | Vitamers | Active forms of vitamins | Specific functions of vitamins |
| Table section: “Water-soluble vitamins” | |||
| Vitamin C | Ascorbic acid, dehydro-ascorbic acid | Not known | Participates in the hydroxylation of proline to hydroxyproline during collagen maturation |
| Thiamine (vitamin B1 water soluble) | Thiamine | Thiamine diphosphate (TDP, thiamine pyrophosphate, cocarboxylase) | In the form of TDP, it is a coenzyme of carbohydrate-energy metabolism enzymes |
| Riboflavin (vitamin B2 water soluble) | Riboflavin | Flavin mononucleotide (FMN), flavin adenine dinucleotide (FAD) | In the form of FMN and FAD, it forms prosthetic groups of flavin oxidoreductases - enzymes of energy, lipid, and amino acid metabolism |
| Pantothenic acid (obsolete name - vitamin B5) | Pantothenic acid | Coenzyme A (coenzyme A; CoA) | In the form of CoA, it participates in the processes of biosynthesis, oxidation and other transformations of fatty acids and sterols (cholesterol, steroid hormones), in the processes of acetylation, and the synthesis of acetylcholine |
| Vitamin B6 water soluble | Pyridoxal, pyridoxine, pyridoxamine | Pyridoxal phosphate (PALP) | In the form of PALF, it is a coenzyme of a large number of enzymes of nitrogen metabolism (transaminases, amino acid decarboxylases) and enzymes involved in the metabolism of sulfur-containing amino acids, tryptophan, and heme synthesis |
| Vitamin B12 water soluble (cobalamins) | Cyanocobalamin, oxy-cobalamin | Methylcobalamin (CH3B12), deoxyadenosyl-cobalamin (dAV12) | In the form of CH3B12, it participates in the synthesis of methionine from homocysteine; in the form of dAB12, it participates in the breakdown of fatty acids and amino acids with a branched chain or an odd number of carbon atoms |
| Niacin (vitamin PP water soluble) | Nicotinic acid, nicotinamide | Nicotinamide adenine dinucleotide (NAD); nicotinamide adenine dinucleotide phosphate (NADP) | In the form of NAD and NADP, it is the primary acceptor and donor of electrons and protons in redox reactions catalyzed by various dehydrogenases |
| Folate (obsolete name - vitamin Bc) | Folic acid, folic acid polyglutamates | Tetrahydrofolic acid (THFA) | In the form of THFA, it transfers one-carbon fragments during the biosynthesis of purine bases, thymidine, methionine |
| Biotin (obsolete name - vitamin H) | Biotin | Biotin residue bound to the e-amino group of the lysine residue in the apoenzyme molecule | Part of carboxylases, which carry out the initial stage of fatty acid biosynthesis |
| Section of the table “Fat-soluble vitamins (do not dissolve in water)” | |||
| Vitamin A | Retinol, retinal, retinoic acid, retinol acetate | Retinal, retinyl phosphate | In the form of retinal, it is part of the visual pigment rhodopsin, which ensures the perception of light (conversion of a light impulse into an electrical one). In the form of retinyl phosphate, it participates as a carrier of sugar residues in the biosynthesis of glycoproteins |
| Vitamin D (calciferols) | Ergocalciferol (D2); cholecalciferol (D3) | 1,25-Dioxychole-calciferol (1,25-(OH)2-D3) | A hormone involved in maintaining calcium homeostasis in the body; enhances the absorption of calcium and phosphorus in the intestine and its mobilization from the skeleton; influences the differentiation of cells of epithelial and bone tissue, hematopoietic and immune systems |
| Vitamin E (tocopherols) | α-, β-, γ-, δ-tocopherols | The most active form is α-tocopherol | Acts as a biological antioxidant that inactivates free radical forms of oxygen, protects lipids of biological membranes from peroxidation |
| Vitamin K | Phylloquinone (vitamin K1); menaquinones (vitamins K2) 2-methyl-1,4-naphthoquinone (menadione, vitamin K3) | Dihydrovitamin K | Participates in the conversion of preprothrombin to prothrombin, as well as in similar conversions of some proteins involved in the blood clotting process and the bone protein osteocalcin |
Taking vitamins in doses significantly higher than the physiological requirement can lead to unwanted side effects, and sometimes to severe intoxication. Such pathological conditions are called hypervitaminosis. The use of high doses of vitamins D and A is especially dangerous.
Water-soluble vitamins are much easier to remove from the body, and only exceeding the physiological dose by tens or hundreds of times, especially when administered parenterally, can cause the occurrence of nonspecific side effects (nausea, diarrhea, urticaria), which quickly disappear when the drugs that caused hypervitaminosis are discontinued or when the diet is corrected .
The chairman of the expert commission of the English Government Food Standards Agency, Professor Michael Langman, is convinced that “over the past few years we have collected enough evidence that certain vitamins in large doses can be harmful to human health.” See also Vitamin and mineral complexes Fortification of food and water with vitamins Conflicts of vitamins when taken simultaneously Vitamins in the diet of vegetarians and vegans
