There is no age limit for vitamin deficiencies. People of all ages are susceptible to deficiencies in essential nutrients. As a result, supplement intake rates have skyrocketed, with many people turning to multivitamins as a safety net against potential deficiencies. From calcium to vitamin B12, the appeal of supplements that meet your daily needs with the convenience of a pill is undeniable. While these broad-spectrum supplements may have certain benefits, if taken carelessly or in excess, they pose significant risks and can wreak havoc on the body’s delicate balance. there is.
Micronutrient malnutrition
India is experiencing “micronutrient malnutrition,” which essentially means massive vitamin and mineral deficiencies in the population, says D. Nageshwar, chairman of the Asian Institute of Gastroenterology (AIG).・Dr. Reddy speaks. “Supplements should not be considered over-the-counter medicines or used without medical supervision. Even simple vitamins can cause serious medical effects if taken in excess,” says Dr. Reddy. points out. He said that preventive medicine has come a long way in India and there is a need to utilize preventive medicine in the form of regular health check-ups. “Vitamin and mineral supplementation can not only be advised but also customized by a professional to suit individual needs,” he says.
vitamin D deficiency
For example, Dr Reddy says more than 70% of Indians are vitamin D deficient. “For older adults, this can lead to osteoporosis, decreased cognitive function, increased risk of chronic disease, and decreased immune function,” he warns. The main natural source of vitamin D is the production of vitamin D in the skin through exposure to sunlight, but given our skin color, the amount of vitamin D This further reduces the production of , explains Dr. Reddy. Additionally, there are only a limited number of foods that contain vitamin D, such as tuna, making it difficult to consume sufficient amounts. “Supplements are therefore important in this situation,” explains the renowned gastroenterologist.
V.A.D.
Similarly, vitamin A deficiency (VAD) remains a major public health nutritional problem in India, which has one of the highest proportions of children with VAD in the world. “This issue has led to significant policy changes, resulting in the fortification of oil and milk with vitamin A.” The incidence of vitamin A poisoning, also known as vitamin A poisoning, is extremely rare in our country.
B12
Another important vitamin that Indians are deficient in is vitamin B12, with a prevalence of 47%, the majority of which is found in adolescents. “This can lead to anemia, along with fatigue and weakness, which can lead to decreased productivity in studies and work,” says Dr. Reddy, adding that natural sources of vitamin B12 are relatively easy to consume, such as dairy products, eggs, and poultry. he added. ,fish. “It’s important to understand that vitamins and minerals are involved in the production of hormones, enzymes, and other substances that manage growth and development,” he added.
iron problem
Iron, an essential mineral essential for oxygen transport in the body, is a prime example of the delicate balance required in supplementation, says Dr. Haroon H, Department of Internal Medicine, KMC Hospital, Mangalore. “Iron deficiency can cause anemia and fatigue, while excessive iron intake can cause toxicity that negatively affects the liver and heart,” he points out. He advises people not to use iron supplements indiscriminately without proper medical supervision, as the risks may outweigh the benefits. Similarly, overconsumption of fat-soluble vitamins such as vitamin A also raises serious concerns. “Vitamin A is essential for vision, immune function, and cell growth, but too much can lead to vitamin A excess. “It is characterized by symptoms that lead to severe outcomes,” he explains.
blurred lines
These disastrous results highlight the importance of moderation and informed decision-making when it comes to supplement use. “In the area of B vitamins, especially vitamins B6 and B12, the line between sufficient and excess amounts is often blurred. These vitamins play important roles in energy metabolism, neurological function, and red blood cell production. However, overdosing can cause neuropathy and damage, and can even mask underlying medical conditions,” says Dr. Haroon. Calcium supplements are essential for bone strength, nerve conduction, and muscle function. “When used correctly, it can help prevent osteoporosis and maintain overall health. However, incorrect use, such as in excess, can cause kidney stones, constipation, and impaired absorption of other minerals.” .”
consultation
Dr. Haroon says consulting your health care provider will ensure proper dosage and effectiveness. Vitamin D supplements play an important role in maintaining bone health, immune function, and overall health. “If used properly, it can address deficiencies, especially in areas with limited sunlight exposure.
However, misuse, such as overdosing, can lead to toxicity and side effects such as nausea, vomiting, and kidney damage,” he says. So what can individuals do to responsibly navigate the complexities of supplement use? “Consultation with a health care professional is paramount to adjusting your supplement schedule,” says Dr. Haroon. Second, adopting a holistic approach to health that emphasizes a balanced diet filled with whole foods can reduce the need for excessive supplements. “In conclusion, overconsumption of vitamin and mineral supplements is risky, even if the promise of instant benefits is appealing. Individuals can make informed choices about their nutritional health. By doing so, you can reduce the potential harm of excess supplementation and promote overall well-being,” says Dr. Haroon.
healthy diet
Dr. Babina NM, chief medical officer at Jindal Nature Cure Institute, says people who maintain a balanced diet usually get the nutrients they need from food sources. “Relying solely on supplements can ignore the importance of a diverse, nutritious diet that provides a wide range of nutrients in addition to beneficial components such as fiber and antioxidants,” she says. say. This behavior of taking medication can be influenced by a variety of factors, including busy schedules, diet, and health concerns. “A diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats provides the essential vitamins and minerals needed for good health. Eating a variety of foods provides a wide variety of Nutrients are guaranteed.” According to Dr. Babina, choosing cooking methods that preserve the nutritional value of your food, such as steaming or lightly sautéing your vegetables, can preserve vitamins and minerals. “Long-term stress can also affect the body’s ability to absorb and utilize nutrients. Yoga practices such as asanas (postures), pranayama (breathing exercises), and meditation can reduce stress levels and thereby promoting overall health and wellness.
absorption of nutrients. ” Supplements can be beneficial in addressing certain deficiencies or supporting specific health goals, but they should be considered as a supplement to a balanced diet, not as a replacement for a balanced diet. She says she should. “While multivitamins are a useful way to fill potential gaps in your diet, it’s important to be aware of the potential dangers associated with overdosing on certain vitamins and minerals,” warns Dr. Babina. . Some vitamins and minerals, such as vitamin A, vitamin D, iron, and calcium, can be harmful if taken in excess. “Over time, these nutrients can accumulate in the body in high concentrations, leading to negative effects,” she added.
Functionality Karishma Chawla, a nutritionist and lifestyle educator, says that whether you choose a vitamin individually or as part of a multivitamin depends on its functionality. For example, the optimal intake of vitamin C is about 1 to 2 g, which helps boost immunity, prevent colds, strengthen the skin, and fight stress. “It’s best to take them individually, rather than in small doses as part of a multivitamin or other pill. You can look into the different vitamins available,” she says. A high-strength, high-quality multivitamin is packed with more than 20 mg of B vitamins and fat-soluble vitamins such as A, D, E, and K, as well as other minerals and antioxidants. “The amount you take depends on the function and form of the vitamin you take,” she says.
• Calcium citrate is best taken on an empty stomach.
• Calcium carbonate is taken with meals to increase absorption.
• Vitamin C and vitamin E are anti-stress and anti-aging and are best taken after dinner to fight stress and prevent cell damage.
• Omega-3 helps improve metabolism and overall health and can be consumed after dinner.
• Take digestive enzymes with your meals to aid digestion.
• Multivitamins (B complex) aid in metabolism and break down energy from food. Best taken after breakfast.
• Zinc and magnesium help with better sleep and muscle recovery. It can be taken at bedtime.
• Asvagandha, an adaptogen, can be taken first thing in the morning to combat stress.
• Pre-meal probiotics to boost gut health.
Doctor clears up misunderstandings
Diabetes specialist Dr. V. Mohan informed Mr. X’s supporters that there is no such thing as multivitamin deficiency. “Multivitamins are not sufficient to replace the vitamins you are missing.” “There is no such thing as a multivitamin deficiency, unless you are deficient in a specific vitamin. Dosing is not beneficial and may even cause harm. Multivitamins usually do not provide enough of the missing vitamins,” Dr. Mohan wrote, slamming American multivitamin brand Centrum.
Supplements should not be considered over-the-counter drugs or used without medical supervision. — Dr. D. Nageshwar Reddy, Chairman, Asian Institute of Gastroenterology
Iron deficiency can cause anemia and fatigue, while excessive iron intake can cause toxicity that negatively affects the liver and heart. ” — Dr. Haroon H, Department of Internal Medicine, KMC Hospital, Mangalore
Whether you choose vitamins individually or as part of a multivitamin depends on their function. ” — Karishma Chawla, Functionality, Nutritionist and Lifestyle Educator
People who maintain a balanced diet usually get the nutrients they need from food sources. ” — Dr. Babina NM, CMO, Jindal Nature Cure Institute
