Tip 1: What vitamins choose

to ensure a balanced diet are important biologically active compounds such as vitamins.They must always be ingested in a certain amount.Each vitamin performs its function, which must be considered when choosing a vitamin complex.

classification and function

vitamins are fat-soluble vitamins (A, D, E, K) and water-soluble (B group vitamins, vitamin C, P, PP et al.).

Vitamin C is an excellent antioxidant that slows the aging process.In addition, it is involved in the formation of collagen, strengthens the vessel wall.With a lack of this vitamin can be the following symptoms: bleeding gums, reduced immunity, weakness, a violation of the dentition.It is found in citrus fruits, rose hips, cabbage, red pepper.

Vitamin A (retinol) has an effect on eyesight, strengthens the mucous membranes and skin and has strong antioxidant properties.With a lack of this vitamin may develop conjunctivitis, decreased vision.Children are very often reduced immunity, they often get sick.Vitamin A is found in meat, liver,

Vitamin E (tocopherol) is involved in protecting the body from peroksidantov acts on sexual function.Contained in oil, bean.Lack of it is very rare and may occur defeat muscle tissue.With the development of anemia (decrease in hemoglobin and red blood cells) is very important to consume vitamin B 12 (cyanocobalamin) and folic acid.

basic rules when choosing vitamins

Vitamins should be selected, observing certain rules.Firstly, supplementation of vitamins should be under medical supervision.Secondly, you need to take into account any vitamin is most lacking in the body, and to select those products that are rich for them.Third, the great importance is the person's age.

Therefore, every manufacturer indicates for which age is a vitamin complex.For example, young children during the active growth of important vitamins C, D, Groups B, as well as calcium, magnesium, as they affect all types of metabolism, stimulate bone growth.At school age need vitamins for nervous system, improves memory, thinking.For older people have chosen a different set of substances.

particular importance is the selection of vitamins for pregnant women.Choice for this complex preparations which contain all the necessary material.When choosing vitamins at a pharmacy must be very carefully read the composition of the watch expiration dates.Thus, the selection of vitamins based on the signs and symptoms of lack, physiological characteristics, the age of the person.

Tip 2: How to choose the vitamins for men

If spring comes a man becomes sluggish, dull and sleepy, he probably suffers from a lack of vitamins.Eat a lot of fresh onions or oranges can be, but is fraught with stomach flu or torn meetings.Calculate the amount of vitamins in the diet can be only approximately, so it is best to trust the finished pharmaceutical products.
How to Choose Vitamins for Men
life of modern man is like a marathon.In it there are strict rules of survival, often have a lot of work, business trips.Many men are constantly in a state of chronic stress.All this invariably affects the heart, causing it to operate with increased load.In order to avoid the most common male diseases - myocardial infarction, need for daily intake of ascorbic acid.Vitamin C is a powerful antioxidant, splitting the free radicals and protects vessel walls from their damaging effect.Include in your daily diet of foods rich in these beneficial agent: citrus fruits, cabbage, black currant and kiwi.Required dose of consumption - 60 mg per day, so buy ascorbic acid in the form of ready-made forms of pharmacy.At the use of the drug, try not to drink it on an empty stomach, as irritate the stomach lining, and after receiving necessarily rinse your mouth, because the acid destroys tooth enamel.
not always the stronger sex are committed extremely healthy food and do not drink alcohol.Drinking beer and fried, salty and spicy food creates an additional burden on the liver, therefore, must be present in the diet products containing lipoic acid.It has beneficial effects on lipid and carbohydrate metabolism and helps the liver to cope with the additional burden in the form of the decay products of alcohol.Vitamin N is contained in cabbage, milk, rice and greens.Daily consume at least 1 gram of lipoic acid, preferably in tablet form.
If man exercisers build muscle volume, then it needs Group B vitamins: B6, B12 and B2.They are responsible for the uptake and distribution of the protein in the body.The content of these substances in the foods is very small, so do not do without the additional intake of vitamin preparations.If you are taking a complex drug, then carefully study the composition: the content of B2 must not be less than 5 mg, B6 - B12 2 mg - 3 mg.Excess dosage is not recommended, the problem can be obtained in the form of allergic reactions or edema.
If hair condition has deteriorated over the years and planned to baldness, the problem may lie not only in age or heredity, but also in the lack of vitamin H. It provides transport of sulfur to the hair follicles and helps to reduce hair loss.For longer hair you "never left", enter into the diet of beef and mutton, eggs, spinach, mushrooms and milk.Biotin daily rate shall be no less than 30 mg can be increased to 100 mg, an overdose does not happen.
man at any age seek to preserve sexual activity is responsible for the quality of the potency of vitamin E. As an antioxidant, it stimulates the production of hormones of the anterior pituitary, which has a positive effect on spermatogenesis and erectile function.Take tocopherol daily in an amount of not more than 0.3 mg per 1 kg of body weight, an overdose can cause elevation of blood pressure.Include in the daily consumption of whole grains and vegetable oils - olive, sunflower and corn.