What are the potential side effects of taking multivitamins. How do multivitamins interact with other medications and foods. What are the recommended uses and dosages for multivitamins. What important warnings should you be aware of when taking multivitamins.

Understanding Multivitamins: Essential Nutrients for Your Body

Multivitamins are dietary supplements that contain a combination of vitamins and minerals essential for the body’s growth, function, and development. These supplements are designed to provide a comprehensive range of nutrients that may be lacking in one’s regular diet. People take multivitamins for various reasons, including treating vitamin deficiencies, promoting overall wellness, and potentially reducing the risk of certain diseases.

Multivitamins are available under numerous brand names and can be purchased over-the-counter or prescribed by healthcare professionals. While they are generally considered safe when taken as directed, it’s crucial to understand their proper use, potential side effects, and interactions with other substances.

The Importance of Proper Dosage: Avoiding Vitamin Overdose

One of the most critical aspects of taking multivitamins is adhering to the recommended dosage. Taking excessive amounts of certain vitamins can lead to serious health complications. Can you overdose on vitamins? Yes, it is possible to overdose on vitamins, especially fat-soluble vitamins that accumulate in the body over time.

Symptoms of vitamin overdose may include:

• Stomach pain
• Vomiting
• Diarrhea or constipation
• Loss of appetite
• Hair loss
• Skin peeling
• Tingling sensation in or around the mouth
• Changes in menstrual periods
• Weight loss
• Severe headaches
• Muscle or joint pain
• Severe back pain
• Blood in urine
• Pale skin
• Easy bruising or bleeding

If you suspect an overdose, it’s crucial to seek immediate medical attention or contact the Poison Control center at (800) 222-1222. In case of severe symptoms or if someone collapses or stops breathing after taking multivitamins, call 911 immediately.

Common Side Effects and Allergic Reactions

While multivitamins are generally well-tolerated when taken as directed, some individuals may experience mild side effects. What are the most common side effects of multivitamins? The most frequently reported side effects include:

• Upset stomach
• Headache
• Unusual or unpleasant taste in the mouth

It’s important to note that these side effects are usually mild and temporary. However, if you experience persistent or severe symptoms, it’s advisable to consult your healthcare provider.

In rare cases, some individuals may have an allergic reaction to multivitamins. Signs of an allergic reaction may include:

• Hives
• Difficulty breathing
• Swelling of the face, lips, tongue, or throat

If you experience any of these symptoms, seek emergency medical help immediately.

Interactions with Medications and Foods

Multivitamins can interact with certain medications and foods, potentially affecting their absorption or efficacy. How do multivitamins interact with other substances? Here are some important interactions to be aware of:

1. Calcium: Multivitamins should not be taken with milk, dairy products, calcium supplements, or antacids containing calcium, as calcium may interfere with the absorption of certain ingredients in the multivitamin.
2. Salt substitutes: If your multivitamin contains potassium, avoid regular use of salt substitutes in your diet. This is particularly important for individuals on low-salt diets.
3. Other multivitamin products: Taking multiple multivitamin products simultaneously can lead to vitamin overdose or serious side effects. Always consult your doctor before combining vitamin supplements.

It’s essential to inform your healthcare provider about all medications, supplements, and dietary habits to avoid potential interactions and ensure safe use of multivitamins.

Special Considerations for Pregnancy and Breastfeeding

Pregnant and breastfeeding women have unique nutritional needs, and their vitamin requirements may differ from those of the general population. Are multivitamins safe during pregnancy and breastfeeding? While multivitamins can be beneficial during these periods, it’s crucial to consult a healthcare provider before use.

Key points to consider:

• Dosage adjustments may be necessary during pregnancy.
• Some vitamins and minerals can be harmful to an unborn baby if taken in large doses.
• Pregnant women may need to use prenatal vitamins specifically formulated for their condition.

Always seek professional medical advice to ensure you’re meeting your nutritional needs safely during pregnancy and breastfeeding.

Proper Usage and Dosage Guidelines

To maximize the benefits of multivitamins while minimizing potential risks, it’s crucial to follow proper usage and dosage guidelines. How should you take multivitamins? Here are some general guidelines:

• Follow the instructions on the product label or as prescribed by your healthcare provider.
• Do not exceed the recommended dosage unless specifically instructed by a medical professional.
• If you miss a dose, take it as soon as you remember. However, if it’s almost time for your next dose, skip the missed dose and continue with your regular schedule.
• Never take two doses at once to make up for a missed dose.

Remember that multivitamins are supplements and not substitutes for a balanced diet. The best approach is to obtain essential nutrients from a variety of healthy foods, using multivitamins to fill potential nutritional gaps.

The Debate on Multivitamin Effectiveness

While multivitamins are widely used, their effectiveness in preventing diseases and promoting overall health has been a subject of debate in the scientific community. Do multivitamins provide significant health benefits? The evidence is mixed, and research findings have been inconsistent.

Most studies have found limited evidence that multivitamins:

• Reduce the risk of heart disease
• Lower cancer risk
• Prevent cognitive decline
• Decrease early mortality rates

However, certain populations may benefit more from multivitamin supplementation, including:

• Individuals with diagnosed vitamin deficiencies
• People with specific health conditions that affect nutrient absorption
• Older adults who may have difficulty obtaining all necessary nutrients from diet alone
• Vegetarians or vegans who may be at risk of certain nutrient deficiencies

It’s important to consult with a healthcare provider to determine if multivitamin supplementation is appropriate for your individual needs and health status.

Identifying Quality Multivitamin Products

With numerous multivitamin products available on the market, it can be challenging to choose a high-quality supplement. How can you identify a reputable multivitamin product? Consider the following factors:

1. Third-party testing: Look for products that have been independently tested for quality and purity by organizations such as USP, NSF International, or ConsumerLab.
2. Ingredient list: Check for a comprehensive range of essential vitamins and minerals in appropriate amounts.
3. Form of vitamins: Some forms of vitamins are more easily absorbed by the body. For example, methylcobalamin is often considered a more bioavailable form of vitamin B12 compared to cyanocobalamin.
4. Absence of unnecessary additives: Avoid products with excessive fillers, artificial colors, or preservatives.
5. Expiration date: Ensure the product is not past its expiration date, as the potency of vitamins can decrease over time.

Remember that more expensive doesn’t always mean better quality. Focus on the product’s ingredients, manufacturing practices, and third-party certifications rather than price alone.

Multivitamins for Specific Populations

Different age groups and populations may have varying nutritional needs. Are there specialized multivitamins for specific groups? Yes, many manufacturers offer multivitamins tailored to particular demographics, including:

• Children’s multivitamins
• Prenatal vitamins for pregnant women
• Multivitamins for seniors
• Gender-specific formulations
• Vegetarian and vegan multivitamins

These specialized formulations aim to address the unique nutritional requirements of different groups. However, it’s essential to consult with a healthcare provider to determine which type of multivitamin, if any, is most appropriate for your individual needs.

Potential Benefits of Multivitamin Supplementation

While the overall health benefits of multivitamins for the general population remain debatable, certain individuals may experience positive effects from supplementation. What are some potential benefits of taking multivitamins? These may include:

• Addressing nutrient deficiencies in those with restricted diets or malabsorption issues
• Supporting immune function
• Promoting healthy skin, hair, and nails
• Enhancing energy levels and reducing fatigue
• Supporting bone health, particularly in older adults
• Potentially reducing the risk of birth defects when taken during pregnancy

It’s important to note that these benefits are most likely to occur in individuals who have pre-existing deficiencies or increased nutritional needs. For those with a balanced diet, the effects may be less noticeable.

Alternatives to Multivitamin Supplements

While multivitamins can be beneficial for some individuals, obtaining nutrients from whole foods is generally considered the optimal approach. What are some alternatives to multivitamin supplements? Consider the following strategies:

1. Diverse diet: Consume a wide variety of fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure a broad spectrum of nutrients.
2. Fortified foods: Many common foods, such as cereals, bread, and milk, are fortified with essential vitamins and minerals.
3. Targeted supplementation: Instead of a multivitamin, some individuals may benefit from specific single-nutrient supplements based on their unique needs, as determined by a healthcare provider.
4. Lifestyle changes: Adequate sleep, stress management, and regular exercise can all contribute to better nutrient absorption and overall health.

Remember that food sources of vitamins and minerals often provide additional benefits, such as fiber and phytochemicals, that are not present in supplement form.

The Role of Multivitamins in Disease Prevention

The potential role of multivitamins in disease prevention has been a subject of extensive research. Can multivitamins help prevent chronic diseases? While some studies have shown promising results, the overall evidence remains inconclusive. Here’s a brief overview of the current understanding:

• Cardiovascular disease: Some studies suggest a modest reduction in cardiovascular risk with long-term multivitamin use, but results are mixed.
• Cancer: While certain studies have shown a slight decrease in cancer risk among multivitamin users, others have found no significant effect.
• Cognitive decline: Research on the impact of multivitamins on cognitive function and dementia risk has produced conflicting results.
• Eye health: Some evidence suggests that multivitamins containing antioxidants may help slow the progression of age-related macular degeneration.

It’s important to note that multivitamins should not be considered a substitute for a healthy lifestyle, including a balanced diet, regular exercise, and avoiding harmful habits like smoking.

Monitoring Your Body’s Response to Multivitamins

When starting a multivitamin regimen, it’s essential to pay attention to how your body responds. How can you tell if multivitamins are working for you? Consider the following indicators:

1. Energy levels: Some people report increased energy and reduced fatigue after starting multivitamins, especially if they had pre-existing deficiencies.
2. Immune function: You may notice fewer instances of common illnesses like colds.
3. Skin, hair, and nail health: Improvements in these areas can sometimes be observed with consistent multivitamin use.
4. Mood and cognitive function: Some individuals report better mood stability and mental clarity.
5. Lab tests: Regular blood tests can help monitor vitamin and mineral levels in your body.

Keep in mind that changes may be subtle and take time to manifest. If you have concerns about the effectiveness of your multivitamin regimen, consult with your healthcare provider for personalized advice.

The Future of Multivitamin Research and Development

As our understanding of nutrition and its impact on health continues to evolve, so does the field of multivitamin research and development. What can we expect in the future of multivitamin supplements? Some potential trends include:

• Personalized formulations: Advances in genetic testing and nutritional science may lead to more tailored multivitamin formulations based on individual needs.
• Improved bioavailability: Research into new delivery methods and more bioavailable forms of nutrients may enhance the effectiveness of multivitamins.
• Integration with technology: Smart devices and apps may help users track their nutrient intake and adjust their supplementation accordingly.
• Focus on specific health outcomes: Future multivitamins may be designed to target particular health concerns or support specific bodily functions.
• Sustainable and eco-friendly options: As environmental concerns grow, we may see more multivitamin products emphasizing sustainable sourcing and packaging.

As research progresses, our understanding of the optimal use and formulation of multivitamins is likely to become more refined, potentially leading to more effective and personalized supplementation strategies.

Multivitamins – Side Effects, Interactions, Uses, Dosage, Warnings

Brand Names:AllanTex, Allbee-C 800, Allbee-C (obsolete), Allbee Plus, Alz-Nac, Animal Shape Vitamins

By Julie Lynn MarksMedically Reviewed by Justin Laube, MD

Reviewed: January 22, 2021

Multivitamins contain a combination of different vitamins and minerals, which are substances that your body needs to grow, function, and develop normally.

People take multivitamins on their own or under healthcare guidance for a variety of reasons, such as to treat vitamin deficiencies, promote wellness, and lower the risk of disease.

Multivitamins are sold under many different brands, some as prescriptions.

warnings

What is the most important information I should know about Multivitamins (Oral, Sublingual)?

Many vitamins can cause serious or life-threatening side effects if taken in large doses. Do not take more of this medicine than directed on the label or prescribed by your doctor.

Before you use multivitamins, tell your doctor about all your medical conditions and allergies.

Ask a doctor before using this medicine if you are pregnant or breastfeeding.

Your dose needs may be different during pregnancy. Some vitamins and minerals can harm an unborn baby if taken in large doses. You may need to use a prenatal vitamin specially formulated for pregnant women.

Side Effects

What are the side effects of Multivitamins (Oral, Sublingual)?

Get emergency medical help if you have signs of an allergic reaction: hives; difficulty breathing; swelling of your face, lips, tongue, or throat.

When taken as directed, multivitamins are not expected to cause serious side effects. Common side effects may include:

• upset stomach;
• headache; or
• unusual or unpleasant taste in your mouth.

This is not a complete list of side effects and others may occur. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088.

Pregnancy & Breastfeeding

Can I take Multivitamins (Oral, Sublingual) if I’m pregnant or breastfeeding?

Ask a doctor before using this medicine if you are pregnant or breastfeeding.

Your dose needs may be different during pregnancy. Some vitamins and minerals can harm an unborn baby if taken in large doses. You may need to use a prenatal vitamin specially formulated for pregnant women.

Interactions

What drugs and food should I avoid while taking Multivitamins (Oral, Sublingual)?

Avoid taking more than one multivitamin product at the same time unless your doctor tells you to. Taking similar vitamin products together can result in a vitamin overdose or serious side effects.

Avoid the regular use of salt substitutes in your diet if your multivitamin contains potassium. If you are on a low-salt diet, ask your doctor before taking a vitamin or mineral supplement.

Do not take multivitamins with milk, other dairy products, calcium supplements, or antacids that contain calcium. Calcium may make it harder for your body to absorb certain ingredients of the multivitamin.

Dosage Guidelines & Tips

How to take Multivitamins (Oral, Sublingual)?

Use Multivitamins (Oral, Sublingual) exactly as directed on the label, or as prescribed by your doctor. Do not use in larger or smaller amounts or for longer than recommended.

What should I do if I missed a dose of Multivitamins (Oral, Sublingual)?

Take the medicine as soon as you can, but skip the missed dose if it is almost time for your next dose. Do not take two doses at one time.

Overdose Signs

What happens if I overdose on Multivitamins (Oral, Sublingual)?

Overdose symptoms may include stomach pain, vomiting, diarrhea, constipation, loss of appetite, hair loss, peeling skin, tingly feeling in or around your mouth, changes in menstrual periods, weight loss, severe headache, muscle or joint pain, severe back pain, blood in your urine, pale skin, and easy bruising or bleeding.

If you think you or someone else may have overdosed on: Multivitamins (Oral, Sublingual),  call your doctor or the Poison Control center

(800) 222-1222

If someone collapses or isn’t breathing after taking Multivitamins (Oral, Sublingual), call 911

911

What to Expect

You usually can get all the vitamins you need by eating a healthy, balanced diet.

Some people with vitamin deficiencies or certain health problems may benefit from a multivitamin supplement. It’s best to talk to your doctor first before starting and taking them long-term.

Most research studies have found limited evidence that multivitamins reduce the risk of heart disease, cancer, cognitive decline, or early death.

Secondary Uses

Multivitamins may be used for conditions not listed in this guide.

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Drugs A-Z provides drug information from Everyday Health and our partners, as well as ratings from our members, all in one place. Cerner Multum™ provides the data within some of the Overview, Uses, Warnings, Side Effects, Pregnancy, Interactions, Dosage, Overdose, and Images sections. The information within all other sections is proprietary to Everyday Health. 

The Dangers Of Going Overboard On Supplements

You’ve probably heard at some point that you might benefit from taking a multivitamin. Visit any vitamin aisle at your local drugstore, and you’ll see a variety of supplements designed to help you increase your intake of a range of vitamins and minerals. They seem pretty harmless—we’re talking about vitamins and minerals here, after all—but experts say you can actually go overboard with them and hurt your health.

“It is possible to overdose on vitamins and minerals, and taking certain ones on a daily basis can cause health problems,” Alissa Rumsey, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics, tells SELF.

Jessica Cording, a New York-based R.D., agrees. “It’s possible to exceed your needs,” she tells SELF. “In some cases, it’s not a big deal, but you can have serious consequences with some nutrients.”

This isn’t immediate cause for alarm. If you accidentally take two of your multivitamin in the same day, don’t panic—you should still be fine. This is more about consistently taking too much of a supplement, even if it’s something like calcium that you know is key for your health. A new study published in the Journal of the American Heart Association found that while calcium-rich foods can help protect your heart health, calcium supplements can raise your risk of plaque buildup in your arteries, leading to heart damage. Beyond that, there are other common supplements that experts say can be risky if you take too much.

Like calcium, overloading on potassium supplements is potentially problematic for your ticker. The mineral has a function in regulating your heartbeat, and taking too much of it can cause heart problems, Cording says.

Vitamin A is another example of a seemingly great supplement that can wreak havoc on your body. While it can help keep your vision and immune system healthy, vitamin A toxicity can lead to hair loss, bone loss, confusion, and even liver failure, Rumsey says. Unlike water-soluble types like vitamins B and C, which you’ll typically just pee out if there’s an excess in your system, vitamin A is stored in your body fat. “It’s easier to build up a toxicity if you’re taking too much,” Rumsey says.

Iron and zinc can both easily accumulate in your body and cause various issues, the experts explain. While symptoms of going overboard with a supplement vary based on the vitamin or mineral, Cording says digestive issues are typically the first sign that something is off, but people can also experience nausea, vomiting, seizures, or a rapid heartbeat. If you notice any of these and suspect you may have taken too much of a supplement, stop taking it immediately and call your doctor.

In fact, it’s a good idea to talk to your doctor before taking any kind of supplement. “Certain vitamins, minerals, or herbal supplements can interact with medications,” Rumsey explains. “If you’re on medication or have any kind of health condition, you should always talk to your doctor before taking any supplements.” Even if you’re on no medication and in fine health, your doctor can do a blood workup to determine if you actually need to be on a supplement at all, Cording points out.

Multivitamins: is there any benefit from them, or is it a waste of money?

June 21, 2021

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Half of American adults and 70% of those over 65 regularly take multivitamin and mineral supplements, spending about $12 billion a year on them.

It would be better to spend it on healthy foods that contain all the vitamins and minerals that a person needs in a natural form, such as vegetables and fruits, whole grains and low-fat dairy products, say Johns Hopkins University experts.

• Why vitamin supplements don’t work and can be deadly
• “Vitamin drips” in schools and hairdressers. Why are they dangerous?
• Scientists: multivitamins are not needed during pregnancy

Multivitamins (or multivitamins) are preparations containing several vitamins, sometimes together with trace elements, in one capsule.

In an editorial in the Annals of Internal Medicine entitled “Enough: Stop Throwing Money on Multivitamin and Mineral Supplements,” they reported on the results of three studies they conducted. Here are the main findings:

• Analysis of 450 thousand people shows that multivitamins do not reduce the risk of heart disease and cancer
• Follow-up of 5947 men over 12 years showed that they do not reduce the risk of cognitive and memory degradation
• Among 1708 people heart attack survivors, of whom one group took high doses of multivitamins for 55 months, and the other placebo, the number of repeated heart attacks, heart operations and deaths was about the same

Researchers have also found that vitamin E and beta-carotene supplements can be harmful, especially at high doses.

“Pills are not a shortcut to health and chronic disease prevention,” says Larry Appel, director of the Center for Prevention, Epidemiology and Clinical Research at Johns Hopkins University. and salt.”

The exception is folic acid supplements for women of childbearing age, he points out. “Folic acid prevents neural tube defects in babies if the mother takes it before and in early pregnancy. Therefore, a multivitamin is recommended for young women.”

The Center for Prevention, Epidemiology and Clinical Research advises all women of reproductive age to take 400 micrograms of folic acid daily. The iron found in multivitamins can also be good for them, adds Larry Appel.

“I don’t recommend anything else,” he says. “With a healthy diet, you’ll get all the vitamins and minerals you need from food.”

M.D. diet

Image copyright, Getty Images

“I don’t take any supplements,” said Larry Appel. for dinner”.

“Skim milk and yogurt contain calcium, magnesium, potassium, so I have whole grain porridge with milk for breakfast several times a week and often eat yogurt.”

“At home, we usually have fish or chicken for dinner, which contains the necessary proteins. I’m not a vegetarian, I just try to eat less meat. Some types of fish, such as salmon, are rich in healthy omega-3 fatty acids.”

Other advice and what Hopkins University scientists do not advise

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Whole Grains: Wheat, brown rice, and barley grains contain vitamins, minerals, and healthy fats. Whole-grain breads and cereals reduce the risk of heart disease, type 2 diabetes, and cancer, and improve digestion.

Omega-3 fatty acids: They are indispensable for the construction of brain cell membranes. The body does not produce them itself and must receive them from the environment. They are abundant in salmon, tuna, and mackerel, as well as nuts, flaxseed, and rapeseed oil. An appropriate diet reduces the risk of heart disease, stroke, cancer, and intestinal inflammation.

Saturated fat: Found in excess in butter, whole milk, full fat cheese, ice cream, fatty meats, poultry skins, palm oil, and coconut oil. Contribute to the accumulation of cholesterol in the vessels, adversely affect the absorption of sugar in the blood. Reducing the intake of saturated fat is a means of preventing cardiovascular disease.

However, it is possible that not everyone will agree with the recommendations of experts at Johns Hopkins University regarding the optimal diet. The views of some modern nutritionists and their conclusions about the benefits of a number of products, in particular, dairy, low-fat and cereals, differ from traditional recommendations.

5 popular vitamins that you waste money on: what vitamins you should drink in autumn – 24 September 2022

Experts do not recommend choosing multivitamin complexes for yourself when almost every second person comes up with the idea of ​​taking vitamins to strengthen immunity. But are they so harmless and which ones should you choose, and which do more harm than good? Our colleagues from Marie Claire talked to experts and found out how to choose vitamins for yourself and whether they are harmful.

To begin with, it is worth remembering that prescribing any drugs to yourself is not always a good idea. Even if it seems that it’s just vitamins.

— In order to diagnose a lack of vitamins, you need to take a blood test, — doctor-therapist Regina Akimenko comments . – Hypovitaminosis and beriberi, as a rule, are secretly formed in the body for several months. And replenishment of vitamin reserves is also a slow process that requires a balanced diet, a proper work and rest regimen, and taking vitamin preparations under the supervision of a doctor.

Remember, vitamins should be prescribed by a doctor, not even a nutritionist. A nutritionist may advise you to go to the doctor with a certain list of vitamins, to consult whether they can be taken, but no more.

No, this is rarely done on a permanent basis and only on doctor’s orders. Usually, vitamins are drunk in courses during beriberi – most often in autumn, winter and spring. The lack of vitamins will always affect the well-being, performance and appearance. Vitamins A, C and group B are considered basic for any person.

Studies show that multivitamins are much less effective than monovitamins. According to doctors, such complexes can be easily replaced with a high-quality and balanced diet.

“We were surprised to find how little benefit there is from common [multivitamin] supplements,” says Dr. David Jenkins , lead author of the Popular Vitamin Efficacy Study. “Our review showed that if you want to use a multivitamin, it doesn’t hurt, but it also doesn’t provide clear benefits.

But even the meager vegetable plate will become a source of useful substances: almost the entire vitamin alphabet can be found in cucumbers, tomatoes, cabbage, potatoes, lettuce and other products from the refrigerator. It remains only to remember what is useful and for what.

The whole multivitamin complex is in your salad

Infographics: Vitaly Kalistratov / City portals

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Vitamin A is strong nerves and cancer prevention, B is the health of the nervous and hematopoietic system, beautiful skin and hair. Vitamin C – against fatigue and bone fragility, D (aka calciferol) – prevention of rickets. Tocopherol or vitamin E is the prevention of infertility and muscular dystrophy, and vitamin P will help the heart and blood vessels. Vitamins of group K improve blood clotting, and L fights against the manifestations of ulcers and gastritis.

The creator of the very first biologically active food supplement in the world is American Carl Rehnborg. A chemist by education, at the beginning of the 20th century he worked in the Chinese representative office of an American company, and it so happened that he ended up in prison in China. The conditions of detention were bad, and the chemist began to experiment – he ate shavings from rusty nails, bamboo and … survived. Rehnborg began to study Chinese folk traditions of herbal medicine, and when he returned to America, he came up with the first alfalfa-based dietary supplement. Later, Carl Rehnborg created his own dietary supplement company and came up with a sales-by-recommendation scheme that would later be called network marketing.

“You have to understand that dietary supplements were originally invented for people who are in difficult conditions,” says St. Petersburg doctor Boris Shelyapin. – And now we live in sufficient comfort – in apartments, private houses. The average person these days eats two to three times what they need. Pay attention – nowhere are there any ads “I will cure exhaustion”, everywhere only – “I will help you lose weight. ” So even if there are some errors in nutrition, they are more than compensated.

– This is a problem not only in Russia, but also in the world – dietary supplements do not require certification – thorough research, like medicinal substances. They go through the register according to a simplified scheme,” says Boris Shelyapin. — For comparison: it takes from 5 to 15 years to launch a drug on the market, and from 6 to 12 months for dietary supplements. Therefore, their control is worse. What is put there and in what quantities is often unknown. Yes, most dietary supplements and vitamins have instructions and ingredients. But given that there is no strict control over their production, what is written on the jar may differ from reality. And we can never be sure what gets into our body. After all, the Damocles sword of a multi-million dollar fine does not hang over the manufacturers.

The expert notes that there are conscientious producers of bioadditives who are trying to make an “honest” product.

It’s not that dietary supplements are an absolute evil. There are examples of quality supplements. But there are also those manufacturers who can completely uncontrollably add to dietary supplements something that not only does not bring benefits, but can also cause harm.

Taking extra vitamin D without a doctor’s prescription is not only pointless, but also unsafe.

“Vitamin D stops working at some point, so taking this expensive supplement is a waste of money at best,” says MD Muhammad Amer . – In the worst case, an overdose of vitamin D in the body can cause severe symptoms of intoxication

How to get vitamin D? Stay in the sun for 5-30 minutes between 10:00 and 15:00 every day. In this case, we get a vitamin that stays in the blood twice as long. When the skin takes on a pinkish hue, 10,000-25,000 IU (international units) of the vitamin are produced.

International unit in this case is used as an indicator of vitamin activity. 1 mcg of vitamin D = 40 IU.

A vitamin obtained through the sun’s rays is cooler than any supplements. Because this is his original way of working out. We were not supposed to sit in concrete boxes all day, but to be in the sun. Therefore, it is not easy to get your daily dose through food … If you do not have the opportunity to crack cod.

See which food has the most vitamin D

Infographics: Yuri Orlov / City portals0012 , there is no evidence that replacing natural omega-3 amino acids with a dietary supplement works. The expert believes that it will be enough to regularly consume fatty fish, vegetable oils and nuts.

According to nutritionists, this is another case where it is better to get a vitamin from food than from tablets.

— Too much vitamin C can turn its antioxidants into pro-oxidants (which damage body cells), not to mention possible diarrhea, says Nutritionist Bethany Thayer .