approximately Half Take the current food supplement. But vitamins and minerals are usually only needed in small quantities, and too good is bad.
Here are some things to know about the benefits and risks of the most common vitamins and minerals.
Vitamin A
Vitamin A The immune system helps to fight infections, it can be seen better in the dark and needs healthy skin. Most people can get enough vitamin A by eating dairy, oily fish and liver. Yellow and red vegetables, such as carrots and peppers, contain beta carotene and decompose to vitamin A of the body. Recommended daily allowance (RDA) am 700 microgram and 600 micrograms For men and women, respectively.
Although the body stores excessive vitamin A Some studies Over the day, more than 1.5 mg of bones can be weakened. Older people can lead to fractures because they are likely to cause osteoporosis. ~ Inside Severe casePeople can experience irreversible liver damage.
If you are pregnant, you must completely avoid vitamin A supplements. Excessive vitamin A can be the cause. Congenital defects and legacy.
Vitamin B6
This vitamin, also called pyridoxin, is needed to make healthy red blood cells and help the body store energy in food. that RDA For men and women, it is 1.4mg and 1.2mg per day. For example, it can be obtained by eating reinforcement cereals, chicken and beans. More than 10 mg is not recommended per day. The effect is unclear.
However, there was something to eat more than 200 mg per day. It is connected to Peripheral -If the nerves of the limbs of the body are damaged. This can begin with the tingling of the arm and legs, and the feeling can be lost. In some patients, the effect of vitamin B6 is stopped. For other patients, nerve damage can be permanent.
Folic acid
Folic acid or folic acid It is necessary to create a healthy red blood cell. Good sources of folic acid include vegetables, chickpea and reinforced cereals with high green leaves. that RDA 200 micrograms every day.
For pregnant patients, folic acid is recommended to prevent neurological defects. Spina bifida. Doctors can do a prescription higher than the recommended dose (5 mg). High -risk patient.
consuming More than 1000 micrograms (1mg) Folic acid can cover vitamin B12 deficiency symptoms such as fatigue, tingling hands and feet, tongue and muscle weakness. These can represent A Vitamin B12 anemia. High folic acid level by correcting anemia symptoms due to deficiency Can prevent detection Basic B12 problem It can lead to brain damage Without treatment.
Vitamin D and calcium
The amount of calcium in the body is control Vitamin D. Nutrients help healthy bones and teeth. Vitamin D is also needed for the immune system, muscles and nerves. Some foods, such as reinforcement cereals, contain vitamin D, but most of them are made in the body. The skin is exposed to sunlight. that RDA In the case of vitamin D, it is 10 micrograms. People with vitamin D deficiency can prescribe more capacity.
Those who have dark skin or have no exposure to sunlight can benefit from taking supplements every day. but Too many vitamins D Over the years, kidney failure and irregular heartbeat may occur. It is bad for bones.
Canada study We have found that high doses can be connected to weakened bones. This is because vitamin D is high. Too many calcium To build up in the body. The body begins Disassemble the bone To lower calcium.
steel
Iron is an important nutrient needed to make red blood cells. The sauce contains red meat and beans. Iron deficiency is The most common cause in the world of anemia; But taking too much can be toxic. that RDA Iron is different depending on sex and age, but should not be taken. More than 17mg per day. If you have a diagnostic deficiency, you can purchase or prescribe higher doses in pharmacies.
acquisition More than 20 mg of iron every day It can cause the above problems, such as vomiting, diarrhea and pain. Long -term use or higher doses can cause long -term damage, such as liver failure. This accumulates in the organs It interferes with normal cell function.
Fish oil
This supplement is included Omega -3 fatty acid. Other fats are required to support the cells of the body and to properly operate the heart, lungs, blood vessels and immune systems. Some are essential for the baby’s brain and eye development. Fish oil is related to the low probability of heart disease. but, research It has a mixed result of how effective this is.
recent study Healthy people taking fish oil supplements Atrial fibrillation. This is mainly from people with heart disease. But there is still profit It is to eat food rich in omega -3s like oily fish.
that British It is better to improve the diet before considering the supplement. Some groups, such as infants, pregnant women and groups diagnosed with deficiency, require supplements. Vitamins and minerals are different for each other, so do not always take the recommended doses and take a variety of supplements that can take certain vitamins or minerals beyond the safe level. Make sure your doctor, pharmacist or nutritionist needs to be supplemented before taking anything.
