Complex vitamins are chosen primarily on the basis of the category to which you belong.
The main thing is to decide for yourself for what purpose you are going to buy the drug. In addition, you need to pay attention to the symptoms that signal a lack of vitamins. These symptoms include digestive disorders, reduced attention span, increased fatigue, visual impairment, flaky skin, bad nails, hair loss, etc. Any complex, which is aimed at a particular category of people, contains all the necessary nutrients. But chemical vitamins are more poorly absorbed than natural vitamins, and be prepared when you see the inscription on the daily rate of the substance, that the absorption will happen about half.
Taking vitamins requires strict adherence to the dosage so that there is no excess. Usually taking multivitamins lasts for courses of one to one and a half months, after which a break is taken. The best absorption of vitamins is during meals or after.
It is desirable to take multivitamins in the cold season when there is no fruit and vegetable variety on the tables. In summer, if the doctor did not prescribe taking vitamins, you should refrain from them, avoiding hypervitaminosis.
It is important to realize that the vitamin complexes are great for a healthy person, the body chooses all the necessary preparations, and the rest is not included in the metabolic process. If, however, a disease is diagnosed and a particular vitamin needs to be taken, then you need to focus on a mono-preparation, that is to take strictly only what is needed.
Doppelherz Vitamin C 400 + Zinc + Vitamin E Depot Tablets, 40 pcs.
Doppelherz active Vitamin C + Zinc
What should I do to make my vitamins better absorbed?
How to take vitamins to maximize absorption? It’s easy, just remember a few rules. Fat-soluble vitamins (which include A, E, and D) go great with foods that include vegetable oils. Water-soluble vitamins (which include folic acid, C, and B) are better taken between meals because they are quickly eliminated by our body.
Foods with high zinc content
In most cases, vitamins are not necessary to prevent zinc deficiency in the body. Various foods are rich in zinc, such as:
Pumpkin seeds – 10 mg Zn per 100 g of product;
Beef – up to 8 mg per 100 g of product, depending on the type of meat;
Sesame – 7 mg per 100 g of product;
Sunflower seeds – 5 mg of zinc per 100 g of product;
Cocoa powder – up to 7 mg per 100 g of the product without sugar;
Wheat – 3.5 mg per 100 g of product;
Walnuts – 3 mg per 100 g of product.
Considering that an adult man needs about 11 mg of zinc per day and a woman about 8 mg, we can calculate that it is not difficult to get this amount from ordinary and affordable foods. Especially because heat treatment either has no effect on zinc content or even increases its mass fraction in food by removing excess liquid from cooked foods.
Therefore, vitamins with zinc or monopreparations containing only this trace element make sense for use in severe deficiencies of this substance in the body and only when directed by a doctor. Taking zinc-containing multivitamins as a preventive measure is possible, but usually not necessary with a well-designed diet.