We use vitamins without harm to the body

Now is the period when our body has stopped receiving vitamins from vegetables and fruits, because by spring there are practically none left. Our body immediately reacts to this. Drowsiness, general fatigue and malaise, bad mood, and irritability appear. Many who have experienced these symptoms try to prevent their body from getting into this state in the future, resorting to the help of tablets with which pharmacies are overflowing, and, more recently, many grocery stores. In order to interest the buyer, pharmacologists manage to combine different vitamins and microelements in one package. On the one hand, this saves both time and money for consumers. But the point of this article is not to convince you to take this or that drug, but to teach you how to take any mineral supplements and vitamins correctly.

The doses of vitamins and minerals that will be given below are the standard recommended daily doses used by the WHO. If you are under medical supervision or have a chronic illness, please consult your physician before taking supplements or vitamins.

1. Calcium, recommended daily allowance (RDI) – 700 mg, maximum dose (LD) – 1500 mg. Taking more PD may worsen kidney disease. It is better to combine calcium intake with vitamin D, especially in old age.

2. Folic acid, RDA – 200 mcg, for pregnant women 100 mcg, DI 1.5 mg. By consuming this supplement within the specified limits, pregnant women can prevent birth defects in the fetus.

3. Iron, RDA - 8-14 mg, PD - 17 mg. More than 20 mg, toxic to children. Adults with blood diseases, only as directed by a doctor.

4. Magnesium, RDA - 270 mg, PD -400 mg. It is not recommended to take it without consulting a doctor, especially for those who have heart and kidney diseases.

5. Selenium, RDA – 60 mcg, PD – 0.45 mg. Side effects in case of overdose are dizziness, nausea, with long-term use, loss of hair and nails, as well as the smell of garlic from the mouth.

6. Vitamin A, RDA – 600 mcg, PD – 1500 mcg. Excessive doses harm bones, liver, promote hair loss, nausea, and blurred vision.

7. B vitamins, RDA 1-2 mg, DA 10-17 mg. An overdose provokes headaches, irritability, insomnia, and cardiac arrhythmia.

8. Vitamin C, RDA - 40 mg, DP - 1000 mg. An overdose causes allergic reactions and diarrhea.

9. Vitamin D, RDA – 0.01 mg, DP – 0.025 mg. An overdose provokes headaches, irritability, fatigue, diarrhea, and loss of appetite.

10. Vitamin E, RDA - 3 mg, DP - 540 mg. Promotes blood thinning, not recommended for people with concomitant blood diseases.

11. Zinc, RDA - 7 mg, DP - 25. Overdose causes nausea, dizziness, vomiting. Interferes with the normal absorption of other elements such as copper for example.

If you still choose a complex of vitamins, be sure to check the content of the ingredients on the label, compare them with the permitted daily allowances given above, which will allow you to be confident in the safety of the chosen complex.