Which vitamins and minerals are worth looking for in supplements for men and which in preparations for women? What deficiencies are seniors exposed to? We suggest how to choose the best vitamin sets.
The best set of vitamins – how to choose?
Before we reach for the best sets of vitamins, it is worth analyzing the way we eat. Which vitamins may be needed depends primarily on their supply with meals, individual health condition, possible diseases and medications taken. Sometimes vitamin sets for men or women are given in a ranking. However, when choosing a specific preparation, it is not worth being guided by what is bought or advertised most often. The needs of a young adult who trains intensively are different from those of an older person, whose absorption of nutrients and their metabolism change.
The best set of vitamins is the one that will be selected individually to the needs of a given person. Diagnostic tests are helpful to assess the content of vitamins and minerals in the body. The results obtained will make it much easier to choose the right supplementation for the needs of a specific patient. It is not always necessary to take the entire set of vitamins. Sometimes the additional use of 1 or more compounds may be sufficient. An excess of these substances in the body, as well as their deficiency, can have a negative impact on health.
We should also remember that the primary source of nutrients should always be diet. And this, unfortunately, is very often unvaried and improperly balanced. It is worth, in the first place, to try to enrich the meals you take with products that will provide the missing elements. However, there are situations in which additional supplementation is actually needed by patients. This applies to, m.in, women planning to have children, who are pregnant, breastfeeding, people who practice sports intensively, the elderly or those suffering from chronic diseases.
The most important vitamins for men
The most important vitamin, the supplementation of which is needed by all men, is vitamin D. According to current recommendations, the recommended daily dose is 800-2000 IU. The range is quite large. The choice of a specific dose should depend on body weight and the vitamin D content of the foods consumed.
Men who train intensively and regularly should take special care of an adequate supply of vitamins and other nutrients. During training, there is an increased loss of mineral salts through sweat and intensification of metabolic processes. The body’s demand for energy and nutrients then increases. Therefore, it is worth increasing the amount of magnesium, calcium, iron, copper, iodine, and B vitamins consumed. In the case of athletes, it is also beneficial to supplement vitamin C. They can also be found in Supradyn Energy tablets.
The most important vitamins for menthose who are trying to conceive are those that have antioxidant properties: vitamins C and E. It is also worth taking care of the right amount of selenium and zinc. Ashwagandha has a beneficial effect on sperm quality. It helps reduce the body’s susceptibility to stress, which adversely affects testosterone levels and fertility. These ingredients can be found in the supplement. This preparation can also be taken by other groups of men, not necessarily trying to conceive. It supplements the diet with basic vitamins and minerals. The advantage of these products is that they are convenient to use. The recommended daily dose is only 1 tablet.
Constant fatigue and drowsiness in men – what vitamins? Persistent chronic fatigue or daytime sleepiness should always prompt the patient to see a doctor and perform basic tests. These symptoms can have many causes, and the introduction of supplementation may delay obtaining professional medical help.
The best set of vitamins for women
Vitamins for women – the ranking is a certain list of the most popular vitamin supplements. Among the ingredients they contain, iron is definitely worth looking for. In women, due to monthly blood loss, the need for iron is greater than in men. Between the ages of 19 and 50, it is 18 mg (in the case of men it is 10 mg). The requirements for calcium, phosphorus, iodine, selenium, copper and fluorine are similar. On the other hand, the recommended daily intake of magnesium is lower – 310-320 mg, zinc, manganese, as well as vitamins A, C and some B vitamins. It is worth paying attention to the content of individual compounds and choosing a product that meets the individual needs of the body.
Which vitamins for women to choose? Those that contain the right amount of vitamin D and folic acid. Folic acid is currently recommended for all women of childbearing age who have intercourse. It prevents defects of the nervous system, the risk of which increases with a deficiency of this compound. It is normally recommended to consume it in the amount of 400 μg/day. The recommended amount of vitamin D is the same as in men and amounts to 800-2000 IU per day.