Advice on Vitamin Supplementation

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Louise Hay
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Introduction

Vitamin supplements are food products containing vitamins and possibly other active ingredients (for example, mineral salts, etc.), used for the purpose of supplementing normal nutrition.


Despite the fact that these are products widely marketed and used by many people, the debate regarding their real usefulness is still heated. While on the one hand there are those who consider them completely useless as long as you follow a balanced and balanced diet, on the other hand there are those who instead support their use, as, nowadays, individuals hardly follow such a varied diet and correct to ensure the sufficient supply of micronutrients such as vitamins. Furthermore, subjects who follow particular diets or who are in conditions of increased need may need to resort to vitamin supplementation with products of this type.



Considerations and Advice

Considerations and Advice on Vitamin Supplementation

Vitamin supplements are used to supplement the normal diet with vitamins - and possibly other nutrients - in cases where there is a deficiency or in any case a decrease in the levels of the same which can occur in case of reduced or inadequate intake with the diet or in case of increased need.


However, it must be considered that, in general, people's diets would be able to meet the minimum recommended intake levels overall. On the other hand, it is true that not all people follow a correct diet, while others follow particular dietary patterns (for example, vegan diet, diet without fruit and vegetables, etc.) which cannot guarantee the right intake of all nutrients. - vitamins included - which the body needs.

Furthermore, for some subjects (for example, sportsmen, pregnant women, etc.), the vitamin requirement is greater and only a truly varied and balanced diet - often difficult to follow - can satisfy this need. For this reason, in such situations, the use of vitamin supplements can be useful.

In any case, before starting to take food supplements of any kind, it is good to follow the following advice:


  • Optimize your diet, trying to make it as much as possible varied and balanced. In this regard, it may also be useful to contact specialized professionals. At the same time, it is important correct your lifestyle adopting healthy habits. Vitamin supplements, in fact, should not be intended as a substitute for a varied and balanced diet, nor should they be intended as remedies to be used in case of incorrect habits.
  • Make sure there are no contraindications to supplementing with vitamins. In the presence of particular disorders, pathologies or conditions (for example, the presence of allergies, pregnancy, breastfeeding, etc.), as well as in the case of pharmacological therapies in progress (due to possible interactions), the intake of vitamin supplements could, in fact, be unsuitable or even dangerous. In such situations, therefore, before taking vitamin supplements, it is always advisable ask for the doctor's prior opinion.
  • If you decide to proceed with the supplementation of vitamins, always respect the recommended doses. The same applies to the duration of the treatment which, unless otherwise indicated by a medical practitioner, should not continue for excessively long periods of time.

Diet Examples

Examples of Diets and Vitamin Intake

As mentioned, a varied and balanced diet may be able to provide the body with sufficient levels of vitamins to ensure its proper functioning. Therefore, the RDA (Reccommendend Daily Allowance) values ​​of the different types of vitamins and the levels of vitamins that can be provided by two example diets will be illustrated below.



Vitamins RDA DIET 1 DIET 2
Vit. THE 800 mcg 526,6 mcg 757,8 mcg
White. B1 (tiamina) 1,1 mg 1,31 mg 1,41 mg
Vit. B2 (riboflavin) 1,4 mg 1,82 mg 2,68 mg
Vit. B3 (niacin) 16 mg 14,48 mg 34,09 mg
Vit. B5 (pantothenic acid) 6 mg ND ND
Vit. B6 (pyridoxine) 1,4 mg 3,95 mg 3,46 mg
White. B8 (biotin) 50 mcg ND ND
Vit. B9 (folic acid) 200 mcg 531,9 mcg 468,4 mcg
Vit. B12 2,5 mg ND ND
Vit. C 80 mg 404,7 mg 584,9 mg
Lives. D 5 mcg ND ND
Vit. E 12 mg 15,6 mg 16,31 mg
White. K 75 mcg ND ND

DIET example 1

2083 Kcal (50% carbohydrates, 30% fats and 20% proteins)


Breakfast

  • Caffelatte with skimmed milk 300 g
  • Sugar 10 g
  • Durum wheat bread 50 g
  • Jam 30 g

Mid-morning snack

  • Kiwi 100 g
  • Dried walnuts 15 g

Lunch

  • Riso parboiled 100 g
  • Tomato and basil 50 g
  • Grated Parmesan cheese 20 g
  • Turnip broccoli 150 g
  • Salad tomatoes 200 g
  • Olive oil 10 g
  • Grilled or boiled trout 150 g
  • Olive oil + lemon 10 g

Afternoon snack

  • Semi-skimmed milk yogurt 130 g
  • Apple 200 g

Price

  • Bread with olives 100 g
  • Canned beans 150 g
  • Corn oil 10 g
  • Banana 70 g
  • Strawberries 150 g

DIET example 2

2510 Kcal (53% carbohydrates, 28% fats and 19% proteins)

Breakfast

  • Partially skimmed cow's milk 300 g
  • Muesli 50 g
  • Hazelnuts 10 g

Mid-morning snack

  • Strawberries 150 g
  • Low-fat milk yogurt with fruit 250 g

Lunch

  • Generic semolina pasta 150 g
  • Grated Parmesan cheese 20 g
  • Tomato and basil 50 g
  • Yellow peppers 200 g
  • Olive oil 20 g
  • Chicken breast 150 g

Afternoon snack

  • Pinoli 10 g
  • Apple 200 g

Price

  • Wholemeal bread 150 g
  • Two whole chicken eggs 120 g
  • Corn oil 10 g
  • Kiwi 100 g
Vitamin Supplements Vitamins and minerals: maximum allowable doses in food supplements
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