There has been a saying on the Internet that everyone is deficient in vitamins, vitamin A protects the eyes, and vitamin D promotes calcium absorption...... With everyone's concern about health, many people supplement vitamins through pills or health supplements. Recently, the topic of vitamin supplementation has once again sparked heated discussions, and related studies have said that "eating vitamins indiscriminately may increase the risk of cancer by 27%", and some netizens complained in the message: "It's not okay to eat, it's not okay not to eat", this sentence poked the hearts of many people.
Hot search topics
Cheng Qing, a technician in charge of the clinical nutrition department of Jiangsu Provincial Hospital of Integrated Traditional Chinese and Western Medicine, said in an interview, "First of all, it needs to be clear that relevant studies have pointed out that excessive and improper supplementation β of carotene or vitamin E may increase the risk of lung cancer and cardiovascular disease for smoking or some occupational special groups." But the average person who supplements vitamins doesn't need to worry too much. "However, it is important to note that some vitamins do come in toxic doses.
Netizens posted to share
The reporter noticed that the social platform #vitamin# had as many as 590 million views. Some netizens shared: "One pill a day for vitamin A, two capsules for compound vitamin B a day, two capsules for vitamin B6 a day, two capsules for vitamin C a day, one pill for vitamin D a day, two capsules for zinc gluconate a day, and two capsules of fish oil, after taking it for 3 months, the skin has indeed improved." But she stressed in the post that after going to the hospital for examination, she found that the liver function value was high. Doctors point out that the cause may be related to taking a lot of vitamins. Subsequently, she stopped taking vitamin A and vitamin D, reduced the number of doses, and returned to normal after a month of rechecking.
"Can vitamin B and vitamin C eat together" is hotly discussed
Cheng Qing introduced that vitamins are generally divided into water-soluble vitamins and fat-soluble vitamins, which are absorbed and transported in different ways in the human body, and water-soluble vitamins are stored and released faster in the body than fat-soluble vitamins. Fat-soluble vitamins include vitamin A, vitamin D, vitamin E, etc., which are easily soluble in fat, the absorption process is complex, and parallel to fat absorption, the metabolism is slow, and exceeding the dose may produce toxic effects.
Recommended Dietary Vitamin Intake (RNI) or Appropriate Intake (AI)
"Excessive vitamin A supplementation may lead to hepatotoxicity or fetal malformations, and long-term high dose intake can also reduce bone density. Cheng Qing said, "Vitamin D can regulate the metabolism of calcium and phosphorus, and now many people will take the initiative to supplement vitamin D, but in fact, after taking too much, it may cause hypercalcemia, kidney stones, etc." ”
In addition, many people wonder "can vitamin B and vitamin C be taken together?" and some netizens "popular science": vitamin C is reducing, vitamin B is oxidative, and eating together will affect absorption, and it is best to have an interval of 2-3 hours. In this regard, Cheng Qing said that the antagonism between vitamins is relatively rare and generally does not affect, but some vitamins may affect the absorption of minerals, such as taking a large amount of vitamin C may lead to nausea, diarrhea, and increase the risk of urinary stones, patients with broad bean disease may produce hemolysis after receiving a large dose of vitamin C;
Dietary Micronutrient Tolerable Maximum Intake (UL)
Vitamins are one of the essential nutrients to maintain life, and they are also essential substances to maintain the physiological functions of the human body. For ordinary people, do they need to supplement vitamins in particular? Cheng Qing said that it mainly depends on each person's diet, if in the case of a balanced diet, intake 20~25 kinds of food a day, pay attention to the thickness of the match, there is no need for additional supplements. However, modern people generally live a fast-paced life, and in her opinion, if you need to supplement vitamins, there are two main considerations: one is the indication, and the other is the intake.
"B vitamins are water-soluble vitamins, including B1, B2, B6, etc., such as B1 deficiency, there may be fatigue, fatigue, headache, desire to drop fatigue, weight loss and other symptoms, at this time can be appropriately supplemented, of course, from food such as grains, animal offal (liver, kidney and heart) to obtain better; Cheng Qing said.
Source: Visual China
As for the intake, experts pointed out that the daily dietary nutrient intake standard generally includes four items: average requirement, recommended intake, appropriate intake, and tolerable maximum intake. For pregnant women or some cancer patients, the vitamin requirement will be higher at certain times, but for most people, the maximum tolerable intake should not exceed the maximum tolerable intake for vitamin supplementation. "You can refer to the "Dietary Nutrient Reference Intakes for Chinese Residents (2023 Edition)" to correctly supplement vitamins according to your own situation. Cheng Qing emphasized that if you are not sure about your own state, you can do it under the guidance of a doctor.
Yangtze Evening News/Purple Cow News reporter Wang Menghang
Proofread by Li Haihui