Everything you need to know about all vitamins and supplements in 2023

Before taking any vitamins or supplements, read the instructions carefully.

Vitamin A

This vitamin may be known to you as retinol.

Its deficiency in the body by chain reaction can lead to problems such as:

1. Premature skin aging;
   
2. Visual impairment and excessive dryness of the eye mucosa;
   
3. Dry skin;
   
4. Vitamin C deficiency.

Vitamin A is found in liver, oily fish, egg yolks, cow’s milk, and cheese.

In addition, this vitamin can be found in carrots, melon, apricots, sweet potatoes in cabbage, and spinach.

The main benefits of vitamin A are anti-aging effects and improved vision.

Vitamin A promotes the formation of new cells, protein synthesis, and acts as an antioxidant for our body.

Vitamin A is most often found in skin care products for mature skin, and as a supplement it can be found in vitamin complexes.

Vitamin B

There are many B vitamins:

1. Vitamin “B1” (thiamine, neurite);
   
2. Vitamin “B2” (riboflavin);
   
3. Vitamin “B3” (niacin, nicotine acid);
   
4. Vitamin “B5” (pantothenic acid);
   
5. Vitamin “B6” (pyridoxine);
   
6. Vitamin “B7” (biotin);
   
7. Vitamin “B9” (folate, folic acid);
   
8. Vitamin “B12” (cyanocobalamin).

These vitamin groups are responsible for the nervous and cardiovascular systems.

They improve the function of the intestines, the condition of the skin, and support emotional health.

They help to cope with stress, depression, increased emotional stress during vigorous mental work, participate in cell growth and muscle function.

Furthermore, they help to cope with stress, depression, increased emotional stress during vigorous mental work, participate in cell growth and muscle function.

If there is stress in your lifestyle, your study, or your work is associated with serious mental stress, then the lack of vitamins in this group can greatly harm the results.

Usually, B vitamins are taken in combination.

Vitamin C

You rightly associate all citrus fruits (lemon, lime, grapefruit) with vitamin C (ascorbic acid).

But this vitamin is found in even greater quantities in onions, it can be found in white cabbage, kiwi, berries and rose hips.

Vitamin “C” is a powerful antioxidant:

1. Strengthens the immune system;
   
2. Speeds up the healing of wounds;
   
3. Regulates the process of hematopoiesis;
   
4. Cleanses the body of toxins;
   
5. improves the process of bile secretion;
   
6. Restores the function of the pancreas;
   
7. Slows the aging process of the body;

Helps to recover from many diseases.

It is best absorbed in combination with calcium and magnesium, so experts suggest taking it in a vitamin complex.

The daily requirement of the body in vitamin “C” depends on age.

Read the instructions that come with the vitamins.

Vitamin D3

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D-3 is a sunshine vitamin.

The element is synthesized in the skin by sunlight and then transported to the liver and kidneys, where it is converted into forms for further distribution throughout the body.

Eighty percent of the U.S. and European population is found to be deficient in “D-3.”

D-3 is responsible for a number of important processes:

1. Assists in the absorption of calcium and phosphorus by “opening up” the cells of bone, teeth, and nails to receive these minerals;
   
2. Normalizes blood sugar levels;
   
3. Accelerates the metabolism;
   
4. Cleanses the blood;
   
5. Improves impulse transmission between neurons.

Vitamin E

Most vitamin E is found in nuts, red fish and vegetable oil.

This element plays an important role in the health of the skin, nails, and hair.

1. Normalizes the production of sex hormones;
   
2. Accelerates the healing of damaged tissues;
   
3. Normalizes blood clotting;
   
4. Protects blood vessels from atherosclerosis and slows down the development of cardiovascular diseases;
   
5. Normalizes the hydro-lipid balance of the skin.
   

Most often, this vitamin is found in cosmetics aimed at moisturizing and nourishing the skin.

Therefore, if you notice that your skin is prone to dryness, chances are that you are deficient in this element.

Vitamin E stimulates metabolic processes in the body and restores skin elasticity.

All you need to know about supplements

Nutritional supplements are just as important to your body.

It is recommended that you take them just like you take your vitamins.

So make sure you read the information carefully before you use them.

Calcium

Everyone knows about the benefits of calcium for bone and nail health.

Indeed, the lack of this element can lead to thinning, for example, of the nail plate.

Also, the lack of this element greatly affects:

1. The strength of heart contractions and their rhythm;
   
2. Arterial pressure;
   
3. Normalization of the functioning of the nervous system;
   
4. Formation of thyroid hormones and other endocrine organs;
   
5. Activity of allergens entering the body;
   
6. Formation of cellular immunity and the formation of antibodies.

It is important to note that our body can lose calcium under the influence of, for example, daily stress, so its blood level should be checked one of the first.

In foods, most calcium is found in milk, cottage cheese and spinach.

Magnesium

First, magnesium is necessary for women’s health.

Its properties affect the regularity of menstruation and ovulation, and also affect the comfortable course of pregnancy.

Magnesium helps relieve fatigue, reduce irritability and improve mood. In addition, this mineral alleviates the symptoms of menopause.

Magnesium impacts the functioning of the nervous system and brain activity.

Another important function of it is to help memorize and process information.

It increases the sensitivity of neurons in areas of the brain where long-term memories are stored.

Zinc

Zinc has anti-inflammatory properties and controls sebum production.

It is necessary for an integrated approach in the treatment of problematic and rash-prone skin.

Zinc is found in foods such as:

1. Shellfish;
   
2. legumes (lentils, chickpeas, beans);
   
3. Mushrooms;
   
4. Nuts;
   
5. Whole grains (quinoa, oats, brown rice);
   
6. Vegetables (beets, cabbage, asparagus, peas).
   

Zinc supports the functioning of the thyroid gland, normalizes the functioning of the gastrointestinal tract, and also helps to cope with seasonal hair loss.

Omega-3

Read also Vitamin D3 and why you should take it in 2024

Omega-3 – is the undisputed leader in the fight for female beauty and health.

Comprehensive care should always include taking this supplement, especially important in the off-season.

This trace element is a group of polyunsaturated fatty acids that protect cell membranes and internal human organs from destruction.

Such compounds affect the function of:

1. The nervous, immune and cardiovascular systems;
   
2. Proper metabolism.

In addition, they inhibit inflammation, improve the condition of the joints, combating emotional disorders, chronic fatigue syndrome.

Read also Vitamin D3 and why you should take it in 2023

If you live in the city, work non-stop, and don’t even think about taking a vacation, you can prevent burnout syndrome and increase your body’s resources by taking vitamins and other micronutrients.

Maintaining your beauty and health is always a complex work on yourself, which includes not only the correct care, but also healthy habits, nutrition and taking nutritional supplements selected especially for you.