How can I take vitamin supplements without getting sick?

Vitamins and minerals are present in low concentrations in the body, but they are crucial for vital bodily functions. Deficiencies or excesses of these substances can lead to various health problems and, in some cases, even be life-threatening.

Vitamins come in many types, and based on their physical properties, they are classified into two groups: water-soluble vitamins such as B vitamins and C, and fat-soluble vitamins such as A, D, and E.

Minerals include substances such as iron, zinc, copper, gold, calcium, magnesium, sodium, potassium, chlorine, phosphate, sulfate, etc. Minerals make up about 4% of body weight; a person weighing 50kg has approximately 2kg of minerals.

The body needs a minimum amount of minerals each day. These minerals must be supplied through food, water, or in the form of medication when necessary, as the body cannot synthesize them.

More isn't always better.

Many of us think of high-dose vitamins as a kind of energy booster. But we forget that vitamins are also medications, chemical substances, meaning that overdosing can lead to poisoning. Vitamins A and D are two fat-soluble vitamins that are prone to causing poisoning when taken in high doses for extended periods. Vitamin A is known to play an important role in vision, skin, and cell membranes, and can be used to treat conditions such as psoriasis, acne, and dry, brittle hair. The medication is easily taken orally, and studies have shown that vitamin A poisoning can cause brain edema and severe liver damage. Both of these complications can be life-threatening, so we must be cautious when using high doses of vitamin A for extended periods. It is best to use it only under the prescription and supervision of a doctor.

Pyridoxine, also known as vitamin B6, is commonly used to treat dizziness and premenopausal disorders. However, prolonged overuse can lead to toxicity and damage to the central nervous system.

Ascorbic acid, also known as vitamin C, is known as a medication that boosts immunity. A deficiency in vitamin C can cause blood vessels to rupture, leading to subcutaneous bleeding. This condition was previously described in sailors who spent months at sea without eating fresh fruits and vegetables. Vitamin C offers many benefits when used correctly. It is abundant in green plants and fruits such as lemons, oranges, tangerines, grapefruits, and cabbage. The body's need for vitamin C is much higher than for other vitamins. Adults need approximately 50-100mg, or 1mg/kg of body weight, per day; children and pregnant women need 100-200mg per day. Besides its benefits for cardiovascular health, vitamin C also boosts immunity against colds and flu, a fact known for decades: with relatively high doses of 1-4g/day for several days, the duration of the flu can be shortened by 30%. Conversely, if we don't know how to use it properly, taking excessively high doses (over 2g/day) for many months can harm the stomach because vitamins themselves are acidic. Worse still, high doses of vitamin C increase calcium oxalate in the urine; these crystals can deposit in the kidneys, forming kidney stones. Only about 0.5-1g of vitamin C per day is beneficial for health and helps prevent atherosclerosis... long-term use should always be discussed with a doctor.

A shortage is even more dangerous.

If we don't get enough vitamins, it can cause many dangerous diseases such as: vitamin A deficiency causing night blindness and reduced immunity; vitamin C deficiency causing subcutaneous bleeding; vitamin B1 deficiency causing edema and heart failure; vitamin D deficiency causing rickets; vitamin B12 deficiency causing anemia and neuritis...

Minerals are also very important, participating in many chemical reactions that determine survival in the body and are the main building blocks of several organs, such as: calcium is the main building block of bones, and iron is the main building block of hemoglobin in red blood cells - the substance that functions to transport oxygen in the blood.

Mineral deficiencies can have many harmful effects on health: calcium deficiency can cause convulsions in the hands and feet, potassium deficiency can cause muscle cramps and heart rhythm disorders, etc.

How can we prevent vitamin and mineral deficiencies?

To prevent these conditions, we should eat foods that contain sufficient minerals and vitamins necessary for the body. In cases of declining health, the elderly, or those with prolonged illnesses, we should supplement with medications containing all the necessary vitamins and minerals to meet the body's needs. Many studies conducted on individuals aged 48-78 years have shown that after 4-10 weeks of vitamin and mineral supplementation, there were significant health improvements such as reduced fatigue, improved concentration, increased appetite, easier sleep, and longer sleep duration.

Vitamins and minerals are fundamental to life, readily available through food and drink, to the point that we sometimes forget their true necessity. It's only when deficiencies accumulate over time and become pathological, leading to significant health decline, that we sometimes realize how important they are. Therefore, it's crucial to provide your body with what it needs promptly.

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