These nutrients are as valuable as they are vulnerable, so it is common to consider whether or not to take a supplement. How much vitamins do you need and how do you get them?
The Dr. Roger John Williams (1893-1988), discoverer of vitamin B5, showed that although the list of essential nutrients is common, the nutritional needs of each individual are as unique as fingerprints.
He stated that genetotrophic diseases are those due to an above-average demand for specific nutrients, determined by genetic individuality, necessary to facilitate optimal function and prevent premature disease.
Due to this predisposition or genetic characteristic, the person had a series of needs that, if they were not covered, could manifest as diseases in their middle age.
The nutritional needs of individuals of the same species, as Williams demonstrated, can vary even in a 40 to 1 ratio. How can this be possible?
Genetic variations determine a specific and therefore different enzymatic activity in each individual. Because enzymes are proteins that drive biochemical reactions, the level of enzyme activity in the body determines many things, such as hormone production, fat metabolism, energy supply, and antioxidant activity.
Vitamins and minerals act as cofactors for most enzymes, which means they are necessary for the enzymes to work. Higher amounts of some particular cofactors can stimulate enzyme activity. For example, one person may need 2 mg of vitamin B5, while another needs 80 mg to achieve the same level of a certain enzyme action.
On the other hand, we all live in different environmental conditions and are subjected to different stressors, which determine different nutritional needs.
VITAMINS: MINIMUM DAILY AMOUNT, HOW TO INCLUDE THEM IN THE DIET AND HOW TO KNOW IF YOU ARE MISSING ANY OF THEM
However, in general there are minimum doses of each vitamin that we must ensure through the diet.
VITAMIN A: RETINOL AND BETA-CAROTENE
The retinol is the active form of vitamin A, but only found in animal foods.
With a vegetable diet we can provide enough provitamin A, which is transformed into the vitamin in the body: it is beta-carotene.
It has among its advantages that it is more antioxidant and only the necessary amount will be converted into vitamin A, so it is more appropriate than retinol as a supplement.
Daily minimum: 1 mg of retinol equivalents; or 6-8 mg of beta carotene.
WHAT FOODS CONTAIN VITAMIN A?
Good sources of beta-carotene are carrots, sweet potatoes, apricots, spinach, and cabbages.
HOW TO GET ENOUGH VITAMIN A?
We can cover the recommended daily amount with 100 g (raw weight) of dandelions, carrots or sweet potato.
HOW DO YOU KNOW IF YOU LACK VITAMIN A?
Symptoms of vitamin A deficiency include dry skin and hair, dandruff, brittle nails, eye problems, growth retardation, loss of elasticity in the digestive mucosa.
VITAMIN D
This vitamin, which is also obtained through the skin by the action of the sun, is essential for bone care; that is why it should accompany calcium and magnesium supplements for osteoporosis.
Daily minimum: 5 µg
WHAT FOODS CONTAIN VITAMIN D?
Among the plant foods with vitamin D, wheat germ and mushrooms stand out.
HOW TO GET ENOUGH VITAMIN D?
200 g of chanterelles.
WHAT IF YOU LACK VITAMIN D?
Vitamin D deficiency is common in our societies due to the lack of time outdoors, but it must be covered to avoid bone and dental fragility, alterations in growth and physical development.
VITAMIN E: ALFATOCOPHEROL
Vitamin E is a reference antioxidant, vital in cardiovascular protection. It works in synergy with vitamin C and selenium.
Daily minimum: 12 mg
WHAT FOODS HAVE VITAMIN E?
Wheat germ oil, virgin olive oil, whole wheat bread, flax, soy, hazelnut, almond, raspberry.
HOW TO GET ENOUGH VITAMIN E?
With a tablespoon of wheat germ oil or 30 g of flax seeds is enough.
WHAT SYMPTOMS DO YOU NOTICE IF YOU LACK VITAMIN E?
Lack of vitality, irritability, restlessness, decreased libido, muscle weakness, increased platelets, lipid peroxidation.
VITAMIN B1 – THIAMINE
B1 or thiamine is an essential vitamin for the functioning of neurons and cell nutrition.
Daily minimum: In men: 1.4 mg; in women, 1.2 mg
WHAT FOODS CONTAIN VITAMIN B1?
Brewer’s yeast, whole grain rice and bread, legumes…
HOW TO GET ENOUGH VITAMIN B1?
With a portion of lentils with brown rice we could obtain it. The contribution of cereals is important, provided they are not refined; we must also consider that the tannins present in beverages such as tea or coffee decrease the absorption capacity.
WHAT SYMPTOMS DO YOU NOTICE IF YOU LACK VITAMIN B1?
Nausea, apathy, sadness, loss of appetite, insomnia, fatigue, depression, and abdominal pain.
VITAMIN B2- RIBOFLAVIN
It can be taken with antioxidants, as it reinforces the action of vitamin C.
Daily minimum: In men. 1.7 mg; in women, 1.5 mg
WHAT FOODS CONTAIN VITAMIN B2?
Among the plant foods, nuts, whole grains and mushrooms stand out.
HOW TO GET ENOUGH VITAMIN B2?
With 100 gr. of almonds we get 85% of the recommended daily amount, so a handful of these nuts combined with an adequate supply of whole grains throughout the day is a very healthy snack.
WHAT SYMPTOMS DO YOU NOTICE IF YOU LACK VITAMIN B2?
Digestive disorders, asthenia, irritability, depression, headache.
VITAMIN B3 – NIACIN
It is one of the B vitamins most used in therapy, especially in nervous system problems.
Daily minimum: In men, 18 mg; in women, 15 mg
WHAT FOODS CONTAIN VITAMIN B3?
Among the plant foods, peanuts, chanterelle mushrooms and whole grains stand out.
HOW TO GET ENOUGH VITAMIN B3?
With 100 g of peanuts the recommended daily amount is covered, but being such a caloric food it is preferable to combine different sources to cover the necessary dose.
WHAT ARE THE SYMPTOMS OF VITAMIN B3 DEFICIENCY?
Fatigue, depression, dermatitis and diarrhea.
VITAMIN B5 – PANTOTHENIC ACID
It is considered the anti-stress vitamin. It is used in formulas to compensate for the exhaustion of the adrenal glands.
Daily minimum: 8 mg
WHAT FOODS CONTAIN VITAMIN B5?
One of the main ones is the egg yolk; among the vegetables, watermelon, brown rice, cabbages and mushrooms, mug beans and legumes in general stand out.
HOW TO GET ENOUGH VITAMIN B5?
200 g of broccoli + 100 g of chanterelles + 75 g of mug beans.
WHAT SYMPTOMS DOES VITAMIN B5 PRODUCE IF IT IS LOW?
Exhaustion, repetitive infections, anemia. Poor quality of nails, skin and hair.
VITAMIN B6 – PYRIDOXINE
It works together with vitamin B3. Essential in the metabolism of neurotransmitters.
Daily minimum: In man, 1.8 mg; in women, 1.6 mg.
WHAT FOODS CONTAIN VITAMIN B6?
Among the richest plant foods are banana, whole wheat bread, oatmeal, pepper, sweet potato or avocado.
HOW TO GET ENOUGH VITAMIN B6?
We would need about three bananas a day to cover the recommended dose, so it is essential to combine the different sources of B6 in the daily diet.
WHAT SYMPTOMS DOES A LACK OF VITAMIN B6 GENERATE?
Alterations in the skin, digestive system and nervous system.
VITAMIN B9 – FOLIC ACID
Daily minimum: 160 µg
WHAT FOODS CONTAIN FOLIC ACID?
Green leafy vegetables, orange, beets, legumes, banana.
HOW TO GET ENOUGH FOLIC ACID?
With 150 g of endive, endives or spinach the recommended daily doses of this vitamin are covered.
WHAT ARE THE CONSEQUENCES OF A LACK OF FOLIC ACID?
Poor fetal development, megaloblastic anemia, neurological disorders and neuropathies; That is why it is essential to cover any possible deficiency during the gestation period, but also to monitor the levels outside this period. Supplements are contraindicated if drugs are taken against epilepsy.
VITAMIN B12 – COBALAMIN
Vitamin B12 is only contained in foods of animal origin: dairy products, eggs, oily fish, meats. Therefore, if you have a diet without them, it is essential to take a supplement of this vitamin, whose deficiency can have effects serious.
Daily minimum: 5 µg
WHAT ARE THE EFFECTS OF A LACK OF VITAMIN B12?
Anemia, digestive disorders, diarrhea, stomatitis, gingivitis, neuralgia, neuropathies…
Deficiency symptoms can appear two years after not taking it.
VITAMIN C – ASCORBIC ACID
It is very sensitive to oxygen and perhaps the optimal vitamin to supplement. It is best used in organic form or in ascorbate.
Daily minimum: 60 mg
WHAT FOODS CONTAIN VITAMIN C?
Papaya, kiwi, strawberry, orange, raspberry, currant, mango, raw red pepper, cabbage, spinach, chard.
HOW TO GET ENOUGH VITAMIN C?
A large orange, a kiwi or 60 g of red pepper contain the minimum daily dose of this vitamin.
WHAT SYMPTOMS WARN OF A VITAMIN C DEFICIENCY?
Bleeding gums, bruises, asthenia, recurrent infections, delayed healing, iron deficiency anemia, bone fragility.
HOW TO TAKE BETTER ADVANTAGE OF VITAMINS?
- Use as far as possible unhandled food, in its original state.
- Have two vegetable dishes every day, one raw(salad) and the other steamed (vegetable), and they are bright and intense colors.
- Take four pieces of quality fruit every day (if possible from organic farming).
- Try not to cook above 110 ºC.
- Take a red fruit smoothie very day (blueberries, raspberries, blackberries, cherries).
- Try to drink little while eating and abundantly between meals.
- Legumes and cereals are preferable organic and whole. Taking them very well cooked allows you to avoid phytates, which inhibit the absorption of certain vitamins.
MULTIVITAMIN FORMULA IN PRUDENT DOSES
It is preferable to take a balanced vitamin supplement and in moderate doses than to consume vitamins in isolation. A balanced formula could contain the following amounts:
- Vitamin A: 600 µg
- Folic acid: 100 µg
- Beta carotene: 1,000 µg
- Vitamin B8: 0.01 mg
- Vitamin B1: 10 mg
- Choline: 50 mg
- Vitamin B2: 10 mg
- Inositol: 50 mg
- Vitamin B3: 10 mg
- Vitamin C: 50 mg
- Vitamin B5: 10 mg
- Vitamin D: 2.5 µg
- Vitamin B6: 10 mg
- Vitamin E: 40 mg
- Vitamin B12: 10 µg
- Calcium: 100 mg
But it is always advisable to take personal advice and observe its repercussions on health.
