Vitamins - The basis for our health

Information, effects, deficiency, dosage, side effects

Vitamins and minerals are the basis for our health. A deficiency can lead to a wide variety of complaints.

It is often difficult to get enough vitamins and minerals through your daily diet. That is why more and more nutritionists are recommending taking a good multivitamin mineral capsule every day.

Everyone knows that vitamins are vital and therefore important for our health. The effects of each individual vitamin in the body are unknown to many.

That is why we are presenting you with an overview of the most important vital substances and their natural sources in detail. As you read through, you will see how much vitamins, minerals and trace elements effect our well-being, appearance and vitality.

Vitamins: Your personal health insurance

New studies show that the consequences of a lack of vitamins can have a greater impact on the body than previously thought.

That is why more and more nutritionists are recommending taking a good multivitamin as "health insurance" to compensate for a possible nutritional deficiency.

Do not leave your vitality and health to chance. The additional intake of vitamins and minerals guarantees that you are sufficiently supplied with important vital substances. Millions of people are therefore already taking additional vital substances every day.

How long does it take to feel the positive effects of additional vitamins?

It all depends on how pronounced the vitamin deficiency is. If you are someone who does not pay attention to his/her diet, but still places high demands on their body, it will take longer for the positive effects of an optimal supply of vital substances to be felt.

In general, it can be said that it can take 3 to 12 weeks to notice changes in themselves.

Is it better to take individual vitamins or a complete multivitamin?

Basically, it makes sense for everyone to regularly take a good multivitamin for the basic supply of vital substances. It is the easiest and safest way to get all the important vital substances every day.

In addition to this, individual vitamins or other vital substances can be taken in addition to the multivitamin depending on your individual needs. If you smoke, you should definitely take an extra dose of vitamin C.

If your cholesterol level is high, omega 3 capsules would be recommended. If you want to do something good for your skin and stay young for as long as possible, OPC or an amino acid formula would be ideal.

It is crucial that you create the basis with a good multivitamin and thereby enable other additional vital substances to work optimally.

Vitamin A - The eye vitamin

Important for:

  • Hair and skin
  • Eyes
  • Resistance
  • Healthy body cells
  • Healthy blood
  • Good sex
  • Nails
  • Bones and teeth
  • Mucous membranes
  • Fertility

Natural sources of vitamin A:

Liver, carrots (as beta-carotene), spinach (as beta-carotene), cheese, salmon, apricots (as beta-carotene), papaya (as beta-carotene), kale (as beta-carotene), egg yolk

Tip: If you work a lot on the computer or spend a lot of time in front of the TV, an adequate supply of vitamin A is particularly important for you. The eyes have to adjust to light/dark stimuli 10,000 times. With each of these light stimuli, the eyes produce the visual purple rhodopsin. A lot of vitamin A is needed for this.

Vitamin B1 - The energy vitamin

Vitamin B1 is important for:

  • Better memory
  • Spiritual freshness
  • Fast wound healing
  • Strong nerves
  • Carbohydrate utilization
  • Good digestion
  • Strong heart
  • More energy

Natural sources of vitamin B1:

Wheat germ, brewer's yeast, spirulina, whole grains, sunflower seeds, nuts, egg yolk, liver, buckwheat

Tip:If you smoke, drink a lot of coffee or tea, are under stress or take the pill, you need additional vitamin B1.

Vitamin B2 - Spark for the cells

Vitamin B2 is important for:

  • Cell energy and cell respiration
  • Beautiful skin and healthy hair
  • Carbohydrate, protein and fat metabolism
  • Fertility and reproduction
  • Good eyesight
  • Working thyroid
  • Firm fingernails

Natural sources of vitamin B2:

Liver, spirulina, almonds, salmon, egg yolk, cheese, milk, whole grains, dark green leafy vegetables

Tip: If you are under stress, you need a lot of vitamin B2. Many people are under constant pressure to perform or go through phases of life in which they have to go through major problems. The entire reserves of vitamin B2 are consumed by the constant production of stress hormones.

Vitamin B3 (niacin) - the nerve vitamin

Vitamin B3 is important for:

  • Production of sex hormones
  • Healthy nervous system
  • Good digestion
  • Healthy skin
  • Lowering cholesterol
  • Positive mood
  • Blood oxygen uptake

Natural sources of vitamin B3:

Brewer's yeast, peanuts, liver, spirulina, salmon, tuna, poultry, whole grain cereals, lamb

Tip: The biggest enemy of vitamin B3 is sugar. If you often consume candy, chocolate, gummy bears, coke and other lemonades, it can lead to a vitamin B3 deficiency very quickly.

Vitamin B5 (pantothenic acid) - The anti-gray hair vitamin

Vitamin B5 is important for:

  • Energy and vitality
  • Protein, fat and carbohydrate metabolism
  • Formation of the color pigments of our hair
  • Healthy connective tissue and cartilage
  • Growth and nerves
  • Ability to concentrate

Natural sources of vitamin B5:

Liver, kidney, brewer's yeast, mushrooms, egg yolk, avocado, salmon, mung beans, broccoli

Tip: If you don't get out of bed easily in the morning and your arms and legs feel stiff and can only be moved with difficulty, perhaps even painfully, then a lack of vitamin B5 could be the reason.

Vitamin B6 - The sports vitamin

Vitamin B6 - The sports vitamin

  • Metabolism of protein
  • Coping with stress
  • Stable blood sugar
  • Vitality and feelings of happiness
  • Immunity
  • Menopausal women and during pregnancy
  • Brain metabolism

Natural sources of vitamin B6:

Calf's liver, salmon, sardines, bananas, avocados, dates, figs, nuts, soybeans

Tip: The vitamin B6 concentration drops by 20% just three hours after taking the pill. This could result in mental disorders in women. Vitamin B6 is also particularly important during menopause, since an adequate intake counteracts the rapidly progressing bone loss.

Vitamin B12 - For muscle energy

Vitamin B12 is important for:

  • Bone structure
  • Fat utilization
  • Brain and nervous system
  • Formation of red blood cells
  • Spiritual freshness
  • Muscle performance
  • Cell division and the formation of DNA and RNA
  • Coping with everyday stress
  • Positive mood

Natural sources of vitamin B12:

Liver, oysters, spirulina, herring, egg yolk, dairy products, sauerkraut, meat, fish

Tip: Vitamin B12 occurs mainly in meat and is therefore a problem for vegetarians. Especially if vegetarians also avoid dairy products and eggs, care must be taken to ensure an adequate vitamin B12 intake.

Folic acid - The good mood vitamin

Folic acid is important for:

  • Red blood cell production
  • Cell division and the healthy development of the unborn child
  • Release of the happiness hormones
  • Serotonin and norepinephrine
  • Stressed people
  • Strong hair
  • Gastrointestinal activity

Natural sources of folic acid:

Liver, wheat germ, brewer's yeast, egg yolk, nuts, whole grain cereals, beets, asparagus, legumes

Tip: It is advisable to take additional folic acid when planning the child, as this is necessary for the healthy development of the unborn child and can prevent premature births, miscarriages and child malformations.

Biotin - The beauty vitamin

Biotin is important for:

  • Beautiful, silky skin
  • Stable blood sugar level
  • Balanced fat metabolism
  • Firm fingernails and thick hair
  • Muscle cells
  • Energy for brain and nerve cells

Natural sources of biotin:

Liver, spirulina, soy products, egg yolk, nuts, whole grain cereals, brewer's yeast, salmon, brown rice

Tip: Beautiful, silky skin and full, shiny hair need biotin. This beauty vitamin can do more than the most promising cosmetic products in the world. Biotin is also produced in the intestine by bacteria. If the intestinal flora is damaged by unhealthy eating, alcohol or nicotine, there can be a lack of biotin.

Vitamin C - The cell protection shield

Vitamin C is important for:

  • Strong body's defense
  • Defense against free radicals
  • Formation of firm connective tissue
  • Firm, smooth skin
  • Calcium metabolism
  • Healthy gums
  • The formation of happiness
  • Ability to concentrate
  • Elasticity of blood vessels

Natural sources of vitamin C:

Acerola cherry, kiwi, lemons, kohlrabi, oranges, grapefruit, raspberries, spinach, bell peppers

Tip: If you smoke, vitamin C is particularly important. Due to the sharp increase in free radicals, much more vitamin C is consumed. If there is a deficiency, wrinkles and furrows form prematurely in smokers. Vitamin C can prevent and counteract this.

Vitamin D - The sun vitamin

Vitamin D is important for:

  • Building strong bones
  • Firm, healthy teeth
  • Good mood
  • Strong immune system
  • Prevention of osteoporosis
  • Prevention of colon and breast cancer
  • Vitamin A intake

Natural sources of vitamin D:

Liver, cod liver oil, egg yolk, milk and dairy products, butter, yeast, green vegetables, tuna, herring, sardines, margarine

Tip: Normally, half an hour a day in sunlight is enough for a sufficient supply of vitamin D to be formed in the skin. However, if you live in a smog-prone area, work at night or don't get enough sunlight for any other reason, you should take vitamin D.

Vitamin E - The cell energy vitamin

Vitamin E is important for:

  • Protection against free radicals
  • Prevention of age problems
  • Adequate sperm production
  • Good blood circulation
  • Accelerate wound healing
  • Reduced scarring
  • People under physical stress
  • Healthy cardiovascular system

Natural sources of vitamin E:

Wheat germ oil, sunflower seeds, soybeans, almonds, spirulina, nuts, peppers, flaxseed, salmon

Tip: Athletes need more vitamin E. It helps the muscles and nerves use as little oxygen as possible. That increases strength and endurance. Athletes flood their tissues with oxygen. As important as oxygen is for the organism, it can be dangerous if it generates too many free radicals.

Natural sources of vitamin D:

Liver, cod liver oil, egg yolk, milk and dairy products, butter, yeast, green vegetables, tuna, herring, sardines, margarine

Tip: Normally, half an hour a day in sunlight is enough for enough vitamin D to be formed in the skin. However, if you live in a smog-prone area, work at nigh or don't get enough sunlight for any other reason, you should take vitamin D.

Vitamin K - The bone vitamin

Vitamin K is important for:

  • Build healthy strong bones
  • Preservation of bone density
  • Maintaining healthy, elastic blood vessels
  • Reduction of calcium deposits in arteries and soft tissues

Natural sources of vitamins K1 and K2:

Vitamin K1 is mainly found in green leafy vegetables such as spinach, cabbage and broccoli. Vitamin K2 is mainly found in animal foods such as meat, offal, egg yolk, curd cheese, cottage cheese and certain cheeses that are subject to a bacterial ripening process. It is also traditionally found in natto, a Japanese dish made from natto-fermented soybeans.

Tip: If you take vitamin D3 on a regular basis, you should also take vitamin K2 at the same time. On the one hand, K2 supports vitamin D3 in the storage of calcium in the bones. On the other hand, vitamin K2 prevents calcium from being stored in the arteries or other soft tissues in the body and causing limescale deposits.  

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