“How to choose the right vitamins in accordance with the individual needs of the body? And in general, how to strengthen the immune system and maintain vital energy in this difficult time for everyone?"
Reader marieclaire.ru, 24
Expert's answer:
Despite the fact that there is no single instruction on how to choose vitamins, with a systemic and individual approach, this task becomes more than feasible. Vitamins are vital for the body: they play an important role in metabolic processes, maintaining immunity, health and beauty.
What vitamins and in what dosages are needed?
The best option is to get tested for micronutrients. Often people on their own and without research buy and start drinking dietary supplements, and in fact an excess of some micronutrients may be more dangerous than a deficiency. Therefore, if your girlfriend / friend / colleague has approached specific vitamins, it is not a fact that they will suit you.
It is imperative to understand exactly what your body needs. In addition, the compatibility of vitamins with each other must be taken into account.
- Thus, vitamin A is well compatible with vitamins C and E, as well as with iron and zinc. Vitamins C and E protect vitamin A from oxidation.
- Vitamin C (ascorbic acid) works great in a team with vitamins A, E, B5 and B9. Its antioxidant effect is enhanced by carotenoids, vitamin E and flavanoids. Vitamin C helps the absorption of calcium and chromium.
- Vitamin D (calciferol) shows good compatibility with calcium and phosphorus, as it improves the exchange of phosphorus and calcium in the body.
- Calcium has good compatibility with magnesium, boron and vitamins B6, B12, D and K.
- Iron always finds a "common language" with copper and vitamins A, B3 and C, but poorly interacts with zinc, magnesium, chromium and calcium, as well as with vitamins E and I12.
Some foods impair the absorption of vitamins: among them are caffeinated drinks (coffee, black and green tea), milk and dairy products. Some medications increase the side effects, so it is very important to consider what kind of therapy the doctor prescribed for you and how to combine the intake of dietary supplements with this therapy.
Cardiac glycosides, some diuretics (thiazide series: furosemide, hypothiazide), antacids containing magnesium can increase side effects when taken together with micronutrients. If you have recently taken antibiotics or are taking now, you should consult your doctor as they can interfere with the action of vitamins and minerals.
What will help strengthen the immune system?
To strengthen the immune system, the body primarily needs vitamin D, zinc, magnesium, vitamin C. Sleep is vital for the functioning of the immune system. Poor sleep becomes a serious stress for the body, and in the case of chronic lack of sleep, it suppresses the functioning of the immune system, provoking the development of autoimmune diseases. To reduce stress, you need healthy and quality sleep, yoga, massage, meditation, sports.
The diet should be balanced. It is important to maintain a water balance of 1.5-2 liters per day, eat more fruits, vegetables, whole grains. In moderation - meat and seafood. In this case, it is worth excluding simple carbohydrates, leaving complex ones. It is imperative to reduce your sugar intake, as when taken in large quantities, it can suppress the functions of the immune system. Do not forget about daily physical activity, even while at home: squats, push-ups, etc. increase the production of immune cells.
About the expert:
Konstantin Karuzin
Photo: Getty Images
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