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vitamins
Many people take supplements such as vitamins and minerals to stay healthy. Dr. Michael Gesche, a physician in Hamm, Westphalia, is very familiar with micronutrients and clarifies the question of whether dietary supplements are useful or not.
I eat a lot of vegetables and fruits. Do I still need additional nutrients?
There are numerous studies showing that the majority of the population is underserved by vitamins and minerals. The recommendation is five servings of vegetables and fruits a day, but only a few can do that. Thus the average German eats 82 percent too few vegetables and 59 percent too few fruits. The fact that we are underserved is also due to the industrial food production: Due to immature harvest, long transport routes and processing, many vital substances are lost. Nevertheless, not every person needs dietary supplements every day. If in doubt, ask your family doctor or pharmacist.
Can I also dangerously overdose vital substances?
Basically no! Anyone who sticks to the recommended intake on the package can not go wrong - even if he also consumes large amounts of vegetables and fruit on top of that.
Fish oil capsules make me uncomfortable. Is there an alternative?
You can try it with vegetable fatty acids, such as linseed oil capsules. However, this is less well received by the body, so you need more of it. What helps with fish oil capsules: never take on an empty stomach.
I get constipation from iron tablets. Can this be?
That can happen unfortunately. Those who are prone to constipation should be careful to drink plenty, at least two liters of water a day. Do not stop the tablets without consulting the doctor. There are also softer iron supplements, but it takes much longer to remedy the iron deficiency.
Why do some vitamin supplements stain the urine?
This is due to vitamin B2 and is completely harmless. B2 is also used as a dye in the food industry.
Anticoagulants and vitamin tablets - is that possible?
When prescribing anticoagulants, patients are often advised not to eat too much green vegetables because the vitamin K contained in them may slow the tablets down. However, I do not know any study that proves that. Just who is sick, should eat a lot of vegetables, I would say. The intake of vitamin supplements that contain vitamin K, but you should first discuss with the doctor.
What do smokers have to pay attention to?
There was one study that showed that heavy smokers increase their lung cancer risk when they take 25 mg of beta-carotene daily. This amount is completely unrealistic, in common vitamin supplements are a maximum of 5 mg. Generally, smokers need more nutrients than non-smokers. Especially vitamin C. Even one cigarette consumes 40 mg of vitamin C. The German Society of Nutrition recommends 100 to 150 mg daily. This is too little. Our immune system needs 500 mg.
Can diabetics also take supplements ?
They should even! In many countries, these supplements are medically prescribed. Because we know that the diabetes drug metformin breaks down about the most important B vitamins. Before necessarily ask the doctor.
Many people need nutritional supplements
For the National Consumption Study of the Federal Research Institute for Nutrition and Food, the supply of nutrients to the population was examined. Five results from the study: 32% of women have too little vitamin B1 (men: 21%) in their blood, 55% of women lack calcium (men: 46%), iron 58% (men: 14%), of folic acid 86% (men: 79%), of magnesium 29% (men: 26%). These five nutrients are important for nerves, blood vessels, bones and immune system.
