Vitamins are commonly understood to be a heterogeneous group of substances that have comparable effects in the human body. Vitamins are indispensable for numerous chemical reactions in our body, for growth and development and for a healthy organism with strong defenses. Unlike animals, humans depend on a regular supply of vitamins – such as vitamin C.
Daily dose of vitamins
The recommendations regarding the daily requirement of vitamins are to be understood as guidelines. They vary, depending on the institution making the recommendations. The differences arise from the fact that it is extremely difficult to measure the actual needs of the organism. Complex mechanisms make many vitamins recyclable, some vitamins are produced by the body itself or by intestinal bacteria. Complicated absorption mechanisms further complicate this assessment.
Vitamins: High doses
While there is agreement on a reasonable minimum amount of vitamins needed, opinions differ on the upper limit. Especially in the United States, there is an increasing number of scientists who recommend an intake of various vitamins in so-called megadoses (several times the recommended daily allowance). However, this approach must be viewed critically. On the one hand, above a certain dose the vitamins are excreted unchanged, on the other hand, certain vitamins in large quantities can excessively increase the consumption of others, which can even lead to a deficiency situation. If high-dose vitamin substitution is to be used, it should be very targeted after prior diagnosis and only with individual vitamins.
Synthetically produced vitamins
When taking nutrients, the option of consuming them in “artificial” form has existed for some time. Chemically, synthetically produced ones have the same structure as naturally occurring vitamins. In fruit, vegetables and animal products, however, the vitamins occur in combination with numerous other important substances, about whose function in the human body we still know little in some cases. The risk of incorrect dosage is also lower with natural sources. For these and other reasons, the “natural” way of getting one’s daily vitamin ration is preferable, especially since a healthy body does not need an additional supply of nutrients if it has a balanced and varied diet. Vitamin supplements cannot compensate for a deficient and unbalanced diet.
Vitamins: Deficiency symptoms
In Europe, severe deficiency symptoms with characteristic signs of disease, often found in developing countries, are rare. However, many uncharacteristic symptoms attributable to vitamin deficiency are also quite common in our country. Increased fatigue, lack of drive, signs of depression, digestive disorders, and nervous system disorders may be signs of inadequate intake. Dry, cracked skin, rhagades of the corners of the mouth, brittle nails and hair growth problems must also make one think of a deficiency supply. In a healthy, well-balanced body there is little danger of getting into a deficiency situation. The human organism has sophisticated mechanisms to store, recycle and use vitamins sparingly, which is why it manages with extremely small amounts. Nevertheless, special circumstances exist under which a deficient supply can occur:
- Reduced supply due to a one-sided diet with a large proportion of “empty calories“.
- Impaired absorption (absorption), due to inadequate digestion (bile production or absorption disorder, after surgery in the manganese intestine, in infectious or chronic inflammation of the intestine, in congenital defects and impaired intestinal flora after antibiotic therapy).
- Increased need, for example, in the context of stressful situations (infections, trauma, surgery, chronic diseases), pregnancy or heavy physical work (endurance sports, heavy labor).
- Disruption of vitamin storage in liver dysfunction.
- Increased excretion in renal and hepatic dysfunction or heavy sweating.
Particularly at risk of becoming deficient are:
- Infants, in the case of exclusive, long-term (longer than until the fourth month of life) feeding on breast milk.
- Children and adolescents with an unbalanced diet (too many sweets) and growth-related increased needs.
- Pregnant women, as there is an increased need for vitamins, especially from the fourth month.
- Elderly people: Nutrition often deficient, absorption and absorption capacity additionally reduced in old age.
- People who meet their energy needs essentially with alcohol. Alcohol means pure energy for the body and contains no nutrients. With prolonged, regular intake in larger quantities can cause deficiency symptoms (especially deficiency of vitamin B1).
Overdose
An excess of water-soluble vitamins is largely excreted by the kidney or liver and therefore has at most short-term consequences. Fat-soluble vitamins (A, D, E, and K), on the other hand, accumulate in the body and can have far-reaching consequences if consumed in excess. Especially in young children, it is essential to follow the dose prescribed by the physician when administering “synthetic” vitamins.
