Vitamin minimum: what important substances we can’t do without

After a viral epidemic, many people’s bodies are weakened and vulnerable. Therefore, it needs support in the form of vitamin supplements. Together with a specialist in functional nutrition, expert nutritionist Vlada Grishkevich, we tell you what vitamin minimum a modern person needs to maintain immunity and vitality.

You should not self-medicate. Before using supplements, you should consult a doctor – a specialist will help you choose the most effective vitamin complex. However, supplements can never replace proper nutrition, physical activity and healthy sleep. Therefore, they should be used only as an auxiliary element.

Vitamin D

Recommended dose: 0.03 mg per 10 kg of body weight per day.

Approximate price in online pharmacies: 1300 rubles.

Take in the first half of the day.

This is one of the most important micronutrients for the body. It interacts with many genes (over a thousand), regulates the immune system and stops inflammatory processes. It also plays a critical role in calcium metabolism and bone formation. It is one of the few vitamins that people can get “for free” – just go out in the sun.

Nevertheless, it is difficult for the body to synthesize this element. Especially its deficiency is observed in countries where there are few sunny days in the year. Vitamin D deficiency can lead to various diseases and health problems, including obesity, diabetes, oncology and autism.

To maintain optimal levels of the micronutrient, it can be taken in supplement form. A nutritionist recommends combining it with vitamins K2 and A.

Vitamin A

Recommended dose: 1.8-6 mg per day.

Approximate price in online pharmacies: 350 rubles.

Take with meals.

It is an essential co-factor in a number of metabolic reactions and body functions. The vitamin is important for eye health, normal functioning of the immune and reproductive systems. In addition, the trace element plays an important role in the functioning of the thyroid gland, heart, lungs, kidneys and some other organs. It also affects the growth and development of cells.

Lack of vitamin A weakens the immune system, and the body becomes more susceptible to viruses and infections.

The element is contained in plants in the form of beta-carotene, but this is its inactive form. As the expert notes, the body often does not cope well with the processing of carotene into vitamin A. In its active form, it can be found in food of animal origin – beef liver, cod liver oil, salmon, butter, egg yolk.

Vitamin K2

Recommended dose: 2 mg per day.

Approximate price in online pharmacies: 1300 rubles.

Take with meals along with a small amount of fat and vitamin D.

Plays the most important role in blood clotting. It is also involved in calcium metabolism, preventing calcification of blood vessels.

There are two forms of the trace element: K1 and K2. Their functions are different. K1 is found in leafy greens and grasses, while K2 is found in animal foods. It is the latter that is critical for cardiovascular and bone health.

Some animals can convert K1 to K2, but the human body is incapable of doing so. Therefore, supplements can be used to maintain optimal levels of the vitamin.

Vitamin C

Recommended dose: 2.5 mg per day.

Approximate price in online pharmacies: 600 rubles.

Take after meals.

This is an essential vitamin for the healthy functioning of the immune system, as well as a powerful antioxidant (involved in the production of glutathione – the most important antioxidant). In addition, the trace element helps fight high blood pressure, reduces the risk of cardiovascular and cancer diseases, prevents the development of gout, iron deficiency anemia, age-related retinal degeneration and dementia. It is essential for the synthesis of collagen and connective tissues of the body, as well as for the protection of blood vessels.

The richest sources of vitamin C are rose hips, broccoli, paprika, spinach, black currants, fresh thyme, parsley, kale, kiwi, lemons and strawberries.

The human body cannot produce this trace element on its own. Therefore, it is important to get it either from food or in the form of a vitamin supplement.

Magnesium

Recommended dose: 200-800 mg per day.

Approximate price in online pharmacies: 1200 rubles.

Take before bedtime.

One of the most important and at the same time underestimated micronutrients. Participates in more than 300 enzymatic processes, including the production of ATP (energy). Vital for proper gene transcription and, along with calcium, is essential for cardiovascular health.
Magnesium deficiency can cause many diseases, including cardiovascular disease, diabetes, asthma, anxiety disorders, and more.

The mineral is found mainly in leafy greens and raw cocoa beans.

Zinc and copper

Recommended dose: 15 mg of zinc and 1-2 mg of copper per day.

Approximate price of the complex in online pharmacies: 600 rubles.

Take separately from food and supplements containing iron, calcium and phytate.

Perform dozens of important tasks in the body. Zinc plays a key role in maintaining immune, cognitive and visual functions, as well as energy production. Together with copper, it ensures the proper functioning of the cardiovascular system.

According to statistics, the copper content in fruits, vegetables and meat has decreased by 75% in the last 10 years. The amount of zinc and copper needed by the body can be “topped up” in the form of supplements.

It is important to take these trace elements together, because in large amounts one can cause a deficiency of the other. In addition, together they form the antioxidant copper-zinc superoxide dismutase (CuZnSOD), one of the body’s most important natural defense mechanisms.

Methyl B12 and methylfolate

Recommended dose: 5 mg of methylcobalamin or hydroxocobalamin and 0.8 mg of folic acid from methylfolate.

Approximate price of complex B9 + B12 + B6 in online pharmacies: 900 rubles.

Take with meals.

These are methylated forms of vitamins B12 and B9. The first reduces the risk of dementia, cardiovascular disease and atherosclerosis, stimulates the immune system, strengthens the nervous system and regenerates cells. Micronutrients are essential for maintaining methylation reactions, which in turn repair DNA and resist the development of cancer. They also play an important role in mental performance, and a deficiency of one leads to a deficiency of the other, so take these two vitamins together.

Deficiency of these elements can lead to brain dysfunction and neurological diseases.