When you ask someone if they take vitamin pills, you are often told that they do. But why does almost everyone take vitamin pills and what are their benefits?
In this article, we are going to look at the effect of vitamins and vitamin pills. We have also compiled a list of the most commonly used vitamin pills at the moment and the effects they have. Read on quickly!
What are vitamins?
Your food contains nutrients, including the so-called “macros”. You are familiar with most macros. These are fats, carbohydrates, and proteins.
Your diet also contains micronutrients, including vitamins and minerals. These substances do not provide energy to your body but help to keep your body healthy and to promote the growth of children.
Vitamins are indispensable in your diet because your body makes little or no vitamins itself. If you do not get enough vitamins through your diet, you can suffer from various vitamin deficiency symptoms. Think of fatigue, a weak immune system, and sometimes also mental complaints. Fortunately, healthy food and vitamin pills can quickly counteract these complaints.
Vitamins that your body can make itself are vitamins A, D, B3, and K. However, the amount that your body makes is often too little to benefit from it. Therefore, an extra dose – derived from your diet – is strongly recommended.
How many vitamins are there?
You can divide all vitamins into two main groups: Fat-soluble vitamins and water-soluble vitamins.
The fat-soluble vitamins are common in high-fat products, such as animal products, but also nuts, oils, and fatty vegetables. Vitamins A, D, E, and K are especially abundant in them. You can also find fat-soluble vitamins in many vitamin pills and supplements.
As the name suggests, these vitamins can be stored in fat. So they will also be stored in your body after you consume them. That way, your body can tap into vitamin stores when necessary.
Think of the vitamin D stores that your body uses during the winter months. Illness can also lead to the depletion of vitamin stores. After all, they ensure that recovery from an illness is faster and easier.
The water-soluble vitamins are abundant in vegetables, fruits, and grains. Nevertheless, you can also find these vitamins in nuts and (animal) milk products. These include vitamins C, B1, B2, B3, B5, B6, B8, B11, and B12. Many good vitamin pills also contain water-soluble vitamins.
Water-soluble vitamins can hardly be stored in your body. It is therefore very difficult (unlike the fat-soluble vitamins) to build up a stock that can be used at a later time. A surplus of water-soluble vitamins leaves your body through the urine.
Please note that all of the above vitamins can also be found in other products. After all, vitamin B12 is regularly added to meat products and vitamin A is abundant in carrots, even though carrots contain little fat.
Finally, some vitamins function as antioxidants at the same time. Antioxidants keep your body healthy by fighting free radicals. Free radicals are substances that damage your tissues and cells. They arise from your regular metabolism, but can also occur in your body when you inhale a lot of polluted air, such as cigarette smoke or exhaust fumes.
The antioxidants fight these free radicals so that your body suffers less from damage and you recover faster after exercise. Vitamins that mainly act as antioxidants are vitamins A, C, and E.
How do vitamin pills work?
However, you may have trouble getting enough vitamins of a certain kind due to a bad diet, an illness, or medication.
In the short term, this usually does little harm and your body will recover quickly when you get enough vitamins again. However, in the long run, this can cause many health problems. It is then important to use supplements with vitamins, or vitamin pills.
Vitamin pills are available in the form of capsules, tablets, and pills. They are filled with a certain amount of one or more vitamins. When you take a vitamin pill, it releases the vitamins to your body.
They then enter your bloodstream, after which they are transported throughout your body. In this way, vitamin pills help your body to stay healthy.
The best vitamin pills for many people
Below you will find an overview of the most commonly used vitamin pills and their effect. There is also an explanation for each vitamin about the daily recommended dose and whether the vitamin pills have side effects.
1. Vitamin D in a Vitamin Pill
Vitamin D ensures that your body can absorb the mineral calcium better. In addition, it helps with the functioning of your muscles and immune system and this vitamin supports the growth of your bones.
The average person needs about 10 micrograms of vitamin D per day. For older people over 70, this is 20 micrograms. Although it seems very little, we only get a very small percentage from the sunlight. Foods also do not contain much vitamin D, making support with vitamin pills a common alternative.
When you don’t have enough vitamin D, your bones can weaken and break faster. Too much vitamin D can cause calcification in your body. Fortunately, an excess of vitamin D is rare in the Netherlands.
2. Vitamin Pills With Vitamin C
Adults need about 75 milligrams of vitamin C per day. For pregnant and breastfeeding women, this is 100 milligrams. Citrus fruits in particular contain a lot of vitamin C, but Brussels sprouts and bell peppers also contain a lot of this vitamin.
The deficiency of vitamin C can lead to slower wound healing, more bruising, and a weak immune system. You pee too much vitamin C, but can temporarily cause intestinal complaints and diarrhea.
Many people like to take multivitamins to get a good dose of all kinds of vitamins and minerals in one go. You can buy these vitamin pills at the drugstore and often contain different doses of vitamin A to vitamin K.
Each brand uses different amounts. Manufacturers of vitamin pills have to comply with strict rules, which means that you will usually not find multivitamins in the Netherlands with too high a dose.
Research into the effects of multivitamins has shown that taking multivitamin pills can help promote your mental health. This has to do with maintaining the number of vitamins and minerals in your body.
4. Vitamin B12 preparations
Vitamin B12 contributes to the production of red blood cells and is, therefore, an important part of a healthy body. Vitamin pills with B12 can often be bought in the drugstore, but are also regularly prescribed by a doctor. For example, if you have a vitamin B12 deficiency.
After all, a deficiency of vitamin B12 is fairly common. You recognize a possible B12 deficiency from fatigue, palpitations, dizziness, and memory loss. It used to be said that vegans had to take extra good vitamin pills because vitamin B12 was only found in animal products. Today, this vitamin is often added to other foods to support the daily recommended amount.
Adults need about 2.8 micrograms of vitamin B12 per day, for breastfeeding women, this is 3.8 micrograms. No consequences of an excess of vitamin B12 have been established. Vitamin B12 is a water-soluble vitamin and can leave your body through your urine.
5. Vitamin A Pills
The fat-soluble vitamin A supports the growth of children and helps to keep your hair, skin, and nails healthy. In addition, it promotes the functioning of the eyes and the immune system. Your body makes vitamin A itself from vegetable substances, but also gets it from animal products.
Women need about 680 milligrams of vitamin A per day, and men 800 mg. A deficiency of vitamin A can lead to skin and hair problems and fatigue. You can counteract this by taking vitamin pills with vitamin A.
An excess of vitamin A can lead to nausea, headaches, and even skeletal abnormalities. So keep in mind the amount of vitamin A you get every day. An excess has the opposite effect and is harmful to your health.
6. Folic Acid (Vitamin B11)
For women, folic acid is an important vitamin. It helps to support the growth of a fetus. Therefore, vitamin pills containing folic acid are regularly sold to pregnant women. Vitamin B11 also promotes the production of both white and red blood cells.
It is recommended that adults consume about 300 mg of folic acid per day. If you are deficient in folic acid, you can suffer from intestinal problems, fatigue, anemia, or even birth defects.
An excess of folic acid has virtually no adverse effects, except that it can hinder the detection of a vitamin B12 deficiency.
7. Biotin (Vitamin B8)
Finally, there is biotin (also called vitamin B8). This vitamin allows your body to release energy from food. It also contributes to healthy skin and a well-functioning nervous system.
Although it is unclear what a healthy daily amount of biotin is, it is recommended to get about 40 milligrams of vitamin B8 per day. After all, a deficiency of vitamin B8 can lead to depressive symptoms, anemia, and skin abnormalities. An excess is usually not harmful and you pee out.
Should you take vitamin pills?
However, you may feel more comfortable getting some extra support from vitamin pills. In that case, you are more than welcome to take these supplements, as long as you are careful not to consume too many high-dose vitamins.
Do you have a bad diet, an established deficiency, or medication that makes you absorb fewer vitamins? Then it is completely wise to take vitamin pills to support your body and mind. In that case, it is important to discuss this with your doctor, so that he or she is aware of this and can provide you with medical advice.
The importance of vitamin pills summarized
Each vitamin has a different effect, but we all need them. That’s why it doesn’t hurt to take vitamin pills now and then.
You can divide vitamins into two main groups: vitamins that are soluble in water and vitamins that are soluble in fat. In addition, several vitamins also function as antioxidants, supporting the immune system and protecting your body against free radicals.
When it comes to buying and using vitamin pills, several types are easily available at a supermarket or drug store. Especially vitamins D, C, and B12 are often bought and used as supplements.
Although it is not necessary to take vitamin pills, you may feel better about doing so. Nevertheless, pills containing vitamins may be necessary in certain cases. Think of quickly having to combat one or more vitamin deficiencies. Always discuss this with a medical specialist, such as your GP.
Do you feel that you are deficient in a certain vitamin? Then contact your doctor. The person can provide you with appropriate advice and can prescribe high-dose vitamin pills.