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Studies show that the use of multivitamin supplements is not always recommended.

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what are vitamins

They are much discussed, studied and recommended, but do you really know what vitamins are?

Vitamins are organic substances essential for metabolism that an organism is not able to produce on its own and therefore must be obtained from food. An organic compound can be considered a vitamin for humans, but not for other animals, such as a dog. Humans are not able to produce ascorbic acid, while dogs can produce enough to meet their needs, so vitamin C is not considered a vitamin for the species.

People who take vitamin supplements must have heard that the morning is the best time to take the product, along with the first meal. But why?

It is recommended to eat foods that contain natural vitamins in the morning, as they are absorbed more completely and are more likely to facilitate the same process with other nutrients that are ingested throughout the day. Therefore, you should prioritize the morning period to take vitamins, but the best thing is to schedule that time you will never forget, regardless of the period. That, of course, if you really need to take vitamins.

The amount of vitamins ingested by the human being must increase according to the individual's health status. If the person is in a more delicate situation, as happens with pregnant women, debilitated people or people in the growth phase, more vitamins should be taken (but always with the guidance of a professional). However, food should not be dispensed in exchange for supplements, as without the first ones, the body will not be able to absorb the nutrients.

Types of vitamins

Have you ever heard of the classification of vitamins? They are named after the substances that dissolve them. For example, those that are fat-soluble are called fat-soluble and are vitamins A, D, E and K.

According to nutritionist Jéssica Pandolfi, these vitamins, when consumed with another type of lipid (food with fat), are absorbed more efficiently. Jessica points out that the chosen foods, however, need to contain the “good fat”, as they are healthier, such as salmon, vegetables with soy oil, Brazil nuts and avocado. However, when ingested in excess, these fats can cause intoxication.

Vitamins that dissolve in water are called water-soluble, like vitamins C and B complex. These can and should always be ingested daily, as they remain in the body for a short time. Vitamin B is one that should be included in your morning diet as it is known as the energy vitamin - it helps fight stress and fatigue. So, once taken at night, this will conflict with your sleep.

Nutritionist and Master in Health Sciences, Celma Muniz, says that fat-soluble and water-soluble vitamins are present in fruits, vegetables and vegetables. The nutritionist explains that it is not necessary to consume supplements, if such foods are consumed daily, except in cases of sick people - even so, a doctor or nutritionist should assess the need for supplementation".

Is it necessary to supplement vitamins?

For many years, doctors prescribed multivitamins so that patients could reach the recommended daily doses of vitamins and nutrients, especially in individuals who did not have a balanced diet. But are supplements really necessary for our daily lives?

For some experts, including Marion Nestle, PhD, professor of nutrition at New York University and author of the book What to eat (what to eat, in the original edition), eating a wide variety of fruits and vegetables, lean proteins, dairy products and whole grains is enough to supply your body with all the necessary vitamins.

According to an editorial published in the magazine Annals of Internal Medicine, supplements and multivitamins are an economical waste. The text is based on three studies that take into account the effect of multivitamins for preventing heart attacks and the development of cancer. One of the studies covered more than 450,000 participants, and came to the conclusion that the products did not help prevent disease.

Other research says that taking multivitamins, in addition to being unnecessary, proves to be dangerous for your health. A study published by Harvard Men's Helth Watch, in 2008, points out that excess folic acid, which is embedded in most vitamin products common in markets, can lead to prostate cancer. Another study by Jama Internal Medicine, in 2011, says that thousands of women over 25 who took supplements had an increased risk of death.

So before you go around taking vitamins, check with your doctor or nutritionist if you have any vitamin deficiencies. Read more about this in the article: "Know nutrients and avoid lack of vitamins".

Could it be that I need it?

It is common for vegetarians to lack vitamin B12 and iron in their bodies, as both are easily found in meat. A multivitamin can help balance this level, but don't overdo it. According to a study carried out by the Federal University of Brasília, excess iron increases the production of free radicals (molecules released by the body's metabolism that can cause degenerative diseases and cell aging), which attack lipids and proteins.

For vegans, it is always necessary to measure calcium and vitamin D levels. Therefore, it is important to make sure that the soy milk consumed is enriched with these nutrients.

Watch the video that gives tips for healthier eating.

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