Do we need to take vitamins?

In the modern world, vitamin complexes have become one of the most popular supplements. It seems that there is no person who hasn't heard about the benefits of vitamins or hasn't taken them at least once in their life. We often believe that the more vitamins we consume, the better it is for our health. However, as practice shows, this belief can be mistaken and even dangerous.

The question arises: does our body really need additional vitamins? Is the mass enthusiasm for multivitamin complexes safe? Can we do without them altogether? Let's try to delve into all these questions in more detail.

 

Physiological Role of Vitamins

First of all, it’s important to understand what vitamins are and the role they play in our body. Vitamins are organic compounds necessary for the normal functioning of the body in microscopic amounts. They participate in many biochemical processes: from metabolism to the immune system's functioning. In the absence or deficiency of vitamins, even if all other nutrients are consumed in sufficient quantities, the body starts to malfunction, which can lead to various diseases.

 

Sources of Vitamins

Normally, vitamins are obtained from food. Different foods contain different vitamins, so the diet should be varied and include various food groups: vegetables, fruits, grains, meat, fish, and dairy products. Vitamins are unstable and can be destroyed during thermal processing, so part of the diet should consist of fresh vegetables and fruits rich in vitamins.

 

The Myth of Not Being Able to Obtain Vitamins from Food

In the 20th century, it was suggested that a modern person cannot obtain a sufficient amount of vitamins from food alone. This opinion was reinforced by the idea that vitamin deficiency is a constant companion of urban dwellers, contributing to weakened immunity and the development of various diseases. Pharmaceutical companies actively supported this idea, and vitamins began to be widely used to prevent hypovitaminosis.

 

Critical Analysis of Mass Vitamin Consumption

However, decades of practice have shown that mass consumption of vitamin complexes not only fails to provide the expected benefits but can also be harmful. Studies conducted by independent scientific centers have shown the following:

• Excessive doses: Previously recommended vitamin doses were significantly overestimated. In most cases, the body receives enough vitamins from food, provided the diet is diverse and balanced.
• Absorption issues: Often, vitamin deficiency is not due to a lack of vitamins in the diet but rather to problems with their absorption in the body. This can be related to gastrointestinal diseases, metabolic disorders, and other factors.
• Poor absorption of synthetic vitamins: Synthetic vitamins are absorbed by the body much worse than natural ones. Some studies indicate that absorption can be as low as 5%.

 

Dangers of Excessive Vitamin Intake

Excessive vitamin intake can lead to hypervitaminosis — a condition that is no less dangerous than their deficiency. Some vitamins, especially fat-soluble ones (A, D, E, K), can accumulate in the body and cause toxic effects.

An interesting and alarming fact

It has been established that certain vitamins, such as A, E, and C, in large doses, can promote the growth of malignant tumors. This raises doubts about the safety of uncontrolled vitamin complex intake.

 

Vitamin Myths

• Cold prevention: There is a belief that vitamins can protect against colds and ARVI. However, statistics show that the peak incidence occurs in the fall — a period when the body is maximally saturated with vitamins after the summer. If vitamins truly protected against colds, the incidence would be higher in spring.
• Cancer protection: There is no convincing evidence that taking vitamins protects against cancer. Moreover, as mentioned earlier, some vitamins in large doses can increase the risk of developing cancer.
• Allergic reactions: Synthetic vitamins have high allergenicity. The increase in allergy cases among children may be linked to the intake of multivitamin complexes during pregnancy.

 

Quality of Vitamin Complexes

Many vitamin-mineral complexes belong to the category of dietary supplements (DS), not medicinal drugs. This means they do not undergo rigorous clinical trials, and their efficacy and safety may not be proven. Additionally, such complexes often contain antagonist components that can reduce the absorption of each other.

 

When Vitamins Are Really Needed

There are situations where vitamin intake is genuinely necessary and vital.

• Hypovitaminosis and avitaminosis: Diagnosed deficiency of specific vitamins requires medical intervention. For example, vitamin B1 deficiency in alcoholism, vitamin D in children in regions with low insolation, vitamin B12 in strict vegetarians.
• Diseases affecting vitamin absorption: Some intestinal diseases and metabolic disorders require additional vitamin intake under a doctor's supervision.
• Specific conditions: Pregnancy, lactation, intensive physical exertion, recovery after surgeries may require adjustment of vitamin balance.

 

Practical Recommendations

• Balanced diet: The main source of vitamins should be food. Include a variety of products in your diet: fresh vegetables and fruits, whole grains, protein products.
• Consult a doctor: Before taking any vitamin complexes, consult a doctor and, if necessary, get tested to determine vitamin levels in your body.
• Avoid self-prescription: Do not take vitamins "just in case." Uncontrolled intake can lead to unwanted consequences.
• Beware of dietary supplements: When choosing vitamin supplements, give preference to those registered as medicines and that have undergone clinical trials.

 

Vitamins play an irreplaceable role in ensuring the body's normal functioning. However, mass and uncontrolled consumption of vitamin complexes without medical indications is not only useless but can also be harmful. The main source of vitamins should be a balanced and varied diet. In case of suspected vitamin deficiency, consult a doctor for diagnosis and appropriate treatment. Remember, health is not just the absence of diseases but a wise approach to your body.

 

Before starting to take vitamins, watch this to avoid problems

 

Do we need vitamins?