The food you should know

Generally, commonly used vitamin products on the market can be divided into two types according to their formulas. Among them, the comprehensive vitamins on the market are vitamin products that are compounded because they often contain a variety of vitamins and mineral ingredients.

The life steps of modern people are tightly adjusted. While seeking rapid diet, they often ignore the balanced extraction of various nutrients. Therefore, many people choose to buy nutritional supplements such as vitamins, in order to easily and conveniently supplement the required nutrients in one go.

{999 9}

Commonly used vitamin products on the market can be roughly divided into two types according to their formula. Among them, the comprehensive vitamins on the market are vitamin products that are compounded because they often contain a variety of vitamins and mineral ingredients. So how should I choose?

The dosage of the intake varies depending on the person. Some vitamins have their upper limit dose

The customer groups of each manufacturer are different, so the distribution formula of the comprehensive vitamins is also different. Iron is often added to female groups, while iron is often added to males. The National Health Agency (Simplified Chinese Health Agency) announced that the dietary nutritional reference intake for people also varies depending on age, gender and the nutritional content required for women during pregnancy and breastfeeding.

Lin Shihang Nutrition, founder of the Good Food and Food Group, said that some vitamins have the upper limit of their intake. The general recommended intake is between the "Recommended Dietary Allowances" and the "Upper Upper Intake Levels" and the upper limit of each vitamin is not the same, so it cannot be discussed at all during intake.

RDA: The amount of intake required by 97% to 98% of healthy people who meet a specific age and gender is called the recommended amount of intake.

UL: refers to the maximum daily intake of nutrients or food ingredients. Even if this amount is taken for a long time, it will not cause harmful risks to most people in healthy people, and the hazard risks to the most sensitive people are also very low; the chance of adverse effects exceeding this upper limit increases.

Vitamin deficiency or overdose can cause harm

Vitamin C can promote the synthesis of gelatin; Vitamin A helps maintain dark vision; while vitamin D can increase the absorption of calcin, but these vitamins, whether in deficiency or overdose, may lead to changes in the human physiological function.

According to the survey on the changes in nutritional health status of the people from 2013 to 2016, the most serious prevalence of nutritional deficiency in the blood of people is "vitamin B12" and "vitamin D", among which the extraction status of vitamin D in people is generally deviating. In addition to causing skeletal softening in adults, vitamin D deficiency is also related to rizziness in children.

However, vitamin deficiency can have its own symptoms, but Lin Shihang also stated that some vitamins can also have health effects when they are taken in excess. For example, vitamin C, which is often supplemented by the public, is recommended to take in daily 100 mg per day, while the upper limit take intake is 2,000 mg. During long-term excessive consumption, it may also increase the risk of kidney stones. Excessive amount of vitamin A may also lead to a risk of fetal teratogenic risk for pregnant women. According to the National Health Administration, the daily recommended intake of vitamin A is 500 micrograms of Retinol Equivalent (retinol Equivalent; briefly RE). In addition to slightly increasing the intake to 600 micrograms of RE during the third stage of pregnancy, pregnant women generally do not need additional replenishment.

The more you have, the better? You can just supplement low-dose vitamins on a daily basis

As for how much dose should adults supplement? Lin Shihang explained that no matter when choosing vitamins or single-prepared vitamin products, the higher the dose and the higher the CP value, it means it is better. When choosing, it is recommended to use lower doses of vitamins as daily supplements, because people have the opportunity to get these vitamins during daily diet. The simplest way is to ask the doctor whether it needs additional supplements and eat them according to the recommended amounts. Otherwise, as long as healthy adults have a balanced nutrition, they basically do not necessarily need to supplement certain vitamins. Taking high doses of vitamins at one time will not only be beneficial to the human body, but may also increase the burden on the body. Be careful!