In 1912, a Polish biochemist Kazimierz Fank Funk isolated compounds that he believed gave brown rice its protective properties. He coined the word “vitamin” to describe the compounds. Funk realized there were likely other compounds that could fight specific health disorders. Between his discovery and 1948, all of the essential vitamins had been identified. By the 1950s, mass production of vitamin supplements, including the concept of multivitamins, began. This marked the beginning of an era in which nutrition became more accessible, but it was not without its complications.
Today, multivitamins have become an essential part of the daily health regimen of millions of people around the world. Multivitamins are a way to get nutrients that you can’t get from food. Food is always a better sourceWhenever possible, take a multivitamin. Multivitamins are usually more cost-effective than taking individual vitamins, but there are some things you should know before taking one.
1. You can take expired vitamins
Like prescription drugs, vitamins also have expiration dates. But there are some differences. Vitamin manufacturers are not required to list an expiration date. Another difference is that certain vitamins do have an expiration date. Prescriptions can be dangerous Do not consume after the expiration date: Vitamins do not go bad or become harmful after they have expired.
They will become less effective and you won’t get the full nutritional benefits. It’s usually safe to take vitamins for up to two years after the expiration date. Tablet vitamins generally have a longer shelf life than gummies or chewable forms.
read more: Supplements are no substitute for a healthy lifestyle
2. Not all multivitamins are right for everyone
Multivitamins are a convenient way to supplement your diet, but they aren’t the best option for everyone. There are different formulas targeted to specific populations, including multivitamins made for men, women, seniors, and pregnant women.
Pay attention to the ingredients. Some multivitamins contain: Exceeding the recommended daily intakeNote to smokers and ex-smokers: Avoid multivitamins high in vitamin A and beta-carotene, as these may increase the risk of lung cancer. Consult a medical professional Before taking vitamins.
read more: It’s Hard to Know Which Supplements are Safe
3. The difference between water-soluble and fat-soluble vitamins is important
Water-soluble vitamins dissolve in water Rapidly absorbed by the bodyAny excess is excreted in the urine. Vitamins such as vitamin C and B complex vitamins need to be replenished frequently.
Fat-soluble vitamins Absorbed in the small intestineExcess is stored in the liver and fatty tissue. These vitamins are best consumed with foods that contain fat. Of the 13 recognized vitamins, only four are fat-soluble: A, D, E, and K. These are stored in the body and can build up and cause health problems if consumed in large quantities.
read more: Do multivitamins work? How do you know if you need one?
4. Some vitamins can be dangerous if taken in large quantities
Certain vitamins can be toxic or cause serious side effects if taken in large amounts over a long period of time.
Vitamin B3 (niacin)
Symptoms of Niacin Poisoning Symptoms include flushed skin, itching, nausea, headache, vomiting, dizziness, and upper abdominal pain.
Vitamin A
Symptoms Dangerous Vitamin A Levels These may include headache, irritability, stomach pain, vomiting, rash, vision changes and drowsiness.
Vitamin E
Overdose Vitamin E may increase bleeding riskThis is especially important to consider for people taking blood thinners.
read more: Strange side effects of supplements and what you need to know
5. Cooking methods affect nutritional value
When food is cooked in water, vitamins and nutrients are often lost, sometimes significantly. One study found that boiling vegetables Lowest Vitamin C retentionThis is especially evident in Swiss chard.
Cooking methods like roasting, grilling, sautéing, and microwaving help preserve the vitamins and other healthy nutrients in foods. Water-soluble vitamins are more sensitive to cooking methods than fat-soluble vitamins. If you prefer to cook your vegetables by simmering them, you can use the simmering liquid in soups and sauces. This way, you can benefit from the vitamins that are released into the food.
read more: Cooked vegetables are often more nutritious than raw ones. Here’s why
This article does not provide medical advice and is for informational purposes only.
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