Darrick Robles “More and more people are taking vitamin supplements, although vitamin deficiencies are actually quite rare. Healthy adults who eat a varied and balanced diet and get some sun every day usually get all the vitamins and minerals they need,” explains Dr. Céline Guyomar, General Practitioner at Med-Healths.
A varied diet is particularly important, because with an unbalanced diet you may not get enough vitamins.
Important in advance: “Before taking vitamin supplements, you should always speak to a doctor first. Because there are definitely risks – especially for children. Some dietary supplements can also interact with certain medications,” explains Dr. Guyomar.
What vitamins does the body need?
“Vitamins and minerals belong to the micronutrients and are essential for the functioning of the body,” says Dr. Guyomar. They play a role in the nervous, immune, and muscular systems, as well as vision, growth, and more.
The body needs 13 different types of vitamins, as well as a number of minerals and trace elements. Vitamins include:
- Vitamins A, C, D, E and K
- B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12 and folate)
“ With the exception of vitamin D , which our body produces itself using UV radiation from the sun, and vitamin K, which is produced by bacteria in the body, our body cannot produce vitamins itself. We have to absorb them through food,” explains Dr. Guyomar.
Vitamin deficiency: These symptoms indicate which vitamins are missing
The symptoms of a vitamin deficiency depend largely on the type of vitamin and the severity of the deficiency. “The symptoms appear more quickly if you have a deficiency in vitamins that the body cannot store as easily, such as vitamin C or folic acid,” explains Dr. Guyomar.
Common symptoms of a vitamin deficiency include:
- fatigue
- susceptibility to infection
- headache
- bleeding gums
- Very dry skin and chapped lips
- Brittle nails and hair
- A swollen and inflamed tongue
- digestive disorders such as diarrhea
Should I take vitamin supplements in winter?
“Taking vitamin D supplements in winter can make sense under certain circumstances,” explains Dr. Guyomar. This is because we don’t spend as much time outdoors in winter, and the lack of sunlight increases the risk of vitamin D deficiency .
If you belong to a risk group or have low levels in winter, you need vitamin D as a dietary supplement. Talk to your doctor about it.
Many parents give their children vitamin D supplements to boost their immune systems during the winter . Babies under the age of 2 in particular do not get enough sun to produce enough vitamin D. Remember: Consult a pediatrician before giving your child vitamin D.
Which dietary supplements are useful?
Many people take vitamin pills as a precaution, but overdosing can be bad for your health. What supplements do we really need?
Vitamin D
Who should take vitamin D? People who do not get enough sunlight and/or vitamin D from their diet in winter. These include e.g. B. older people over 80 years, black people and people with certain bowel diseases.
When? According to a doctor’s recommendation. Daily or a high dose every 2 or 3 months, from November to April.
“Vitamin D is important for calcium absorption, which helps keep bones healthy. Vitamin D deficiency can also promote osteoporosis in older people. This vitamin also plays an important role in supporting the immune system,” said Dr. Guyomar.
The amount and strength of sunlight in the winter months is not sufficient to meet all of the vitamin D needs. Only a small part of the vitamin D requirement can be covered through diet. Therefore, a daily intake of 10 micrograms (400 IU) of vitamin D is recommended during the winter months.
Vitamins A, C and E
Who Should Take These Vitamins? Children and adults who have been advised by a doctor to take dietary supplements.
When? As recommended by a doctor, but usually no longer than 3 months.
- Vitamin A
“Vitamin A is good for the eyes, but it also ensures that our genes convert DNA into important proteins,” explains Dr. Guyomar. Night blindness is often one of the first signs of vitamin A deficiency. You see worse – especially at dusk.
- Vitamin C
“Vitamin C is essential for our body,” explains Dr. Guyomar. It helps fight infections, aids in the absorption of iron and calcium, and generally helps protect body cells and heal wounds. Daily consumption of foods high in vitamin C, such as avocados, citrus fruits, and potatoes with their skins, is usually sufficient. Keep the vegetables and fruit in the fridge and eat them raw or steamed because vitamin C is sensitive to light, heat and air.
- Vitamin E
Vitamin E, a powerful antioxidant, is found in seeds and oils. Vitamin E deficiency is extremely rare. Vitamin E is often found in children’s multivitamins. They are given as a precautionary measure to ensure that growing children – especially those who are picky about food or do not eat a varied diet – get all the vitamins they need.
Vitamin K
Who Should Take Vitamin K? infants when? At different times of development.
Vitamin K is a vitamin that plays an important role in blood clotting. Newborns do not have sufficient stores of vitamin K. That is why they receive vitamin K prophylaxis immediately after birth, on days 3 to 10 and at the age of 4 to 6 weeks – especially if they are exclusively breastfed.
folate and folic acid
Who? Pregnant women and women who want to become pregnant When? Daily
“ Folic acid is one of the most important vitamins for pregnant women. It is involved in cell division and during pregnancy ensures that the spine and jaw of the embryo develop healthily, and neural tube defects in particular are avoided as a result. Therefore, folic acid should be taken during pregnancy and early pregnancy,” explains Dr. Guyomar.
Taking folic acid in the period leading up to conception can reduce neural tube defects in infants by up to 70 percent.
Vitamin B12
Who Should Take This Vitamin? Vegans, vegetarians and people who have chronic bowel disease or a known vitamin B12 deficiency. When? Daily or monthly depending on medical advice.
“Vitamin B12 is necessary for red blood cell production, cell proliferation, and proper nerve function,” explains Dr. Guyomar. It only occurs naturally in animal foods , which is why vegans and vegetarians are at higher risk for a deficiency.
What about minerals and other dietary supplements?
“Minerals or trace elements are micronutrients. As with the vitamins, the mineral requirement is also covered by a varied diet,” explains Dr. Guyomar.
All minerals are important for bodily functions. Deficiencies are most common in the following substances.
Magnesium
“Magnesium is involved in the energy absorption of the muscles, so it is particularly important for athletes,” explains Dr. Guyomar. But in general it plays a role in the healthy functioning of nerves, muscles and organs, the reproduction and repair of our cells, stress management and thermoregulation.”
Alcoholic or caffeinated beverages can decrease absorption. It is therefore advisable to avoid coffee and alcohol as much as possible .
Eisen
“Iron helps red blood cells carry oxygen to cells and is important for the development of the central nervous system in infants,” explains Dr. Guyomar. Iron deficiency is common, particularly in women of childbearing age and in women with normal to heavy menstrual periods . Vegans and vegetarians, children aged 6 months to 4 years, and people with health conditions associated with blood loss are also at higher risk.
Calcium
“Calcium is important for bone health and regulates muscle contraction,” explains Dr. Guyomar. It is particularly important in childhood and adolescence when bones are growing, and from the age of 50 in women and 60 in men.
When should I seek medical advice?
Talk to a doctor about vitamins and supplements if you:
- are considering taking supplements
- are pregnant or want to become pregnant
- think you have symptoms of a vitamin deficiency, such as anemia (low blood count), very dry skin, or hair loss .
