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In the winter, one of the most discussed topics is vitamins – their chronic deficiency and ways to replenish it. Many even complain of a particular disease – avitaminosis. In other words, vitamins raise many questions, and we have decided to briefly answer the main ones. Spoiler: Vitamin C does not help with colds.
What can be done to address vitamin deficiencies during the winter season?
There is no existence of avitaminosis during winter or spring. It is a “diagnosis” unique to CIS countries and unheard of elsewhere in the world. Avitaminosis is typically characterized by a significant deficiency of one or more vitamins, which results in severe symptoms, such as scurvy, which includes tooth loss, bleeding gums, joint pain, and weakness. Such conditions are prevalent in impoverished nations. In contrast, the signs of “commercial avitaminosis” are subtle and include fatigue, paleness, and a low mood.
What are the signs and symptoms of a potential vitamin deficiency?
If you are deficient in a specific vitamin to the extent that medical attention is necessary, you will experience visible symptoms. But, if you’ve been informed of a deficiency after taking a test, do not panic immediately. If you feel generally healthy, you probably don’t need treatment. The definition of “normal” is quite imprecise and varies from person to person. Therefore, “deficiencies” found through tests do not always indicate a health problem. Moreover, there is no evidence to support the idea that taking corresponding vitamins to supplement such deficiencies is helpful.
What are the best sources of vitamins and where can they be found?
Healthy nutrients can be obtained from food, especially from vegetables and fruits, which contain more than just vitamins. There is no necessity to pursue labels such as “organic products” or “GMO-free”; it is enough to purchase food from an ordinary supermarket.
Is it necessary to pay extra attention to vitamin intake during the winter season?
In regions like Russia, where there is minimal sun exposure during autumn and winter, it is essential to consider the role of vitamin D in one’s diet. British physicians advise taking vitamin D (cholecalciferol) between October and March to help individuals in the high-risk category, such as the elderly, to prevent bone fractures. Nonetheless, there is no conclusive scientific evidence to suggest that additional vitamin D intake can prevent other illnesses.
Is it recommended to take multivitamins or other vitamin supplements during the summer season?
Multivitamins should only be consumed if there are specific medical reasons to do so, and under the guidance of a doctor, as they are classified as medications. For instance, indications include severe alcohol addiction, congenital metabolic disorders, or bariatric surgeries where an individual is incapable of obtaining sufficient vitamins from food. Research has demonstrated that consuming multivitamins as a precautionary measure does not provide any benefits, such as disease prevention or an increase in life expectancy. None of the evidence-based medical associations suggest taking multivitamins without valid reasons. Furthermore, multivitamins may not be compatible with other medications that an individual may be consuming.
Is going to a tanning salon or using a sunbed a viable option for getting enough vitamin D?
Tanning beds are hazardous and can cause skin cancer to develop more frequently and premature wrinkles due to ultraviolet radiation exposure. There are many safer ways to acquire vitamin D, such as consuming vitamin D-rich foods like salmon, cheese, and beef liver, taking vitamin D supplements from a pharmacy, or spending 10-15 minutes outdoors around noon. It is worth noting that sunscreen does not obstruct the skin from producing vitamin D.
What are the potential benefits of consuming high doses of vitamins?
Although taking vitamins in moderation is generally safe, there can be harmful effects associated with excessive consumption. For instance, if a pregnant woman ingests an excessive amount of vitamin A per day, it can have detrimental effects on the fetus’s development and result in various defects. Individuals who took high doses of vitamin E and beta-carotene in studies were more prone to develop cancer. Although excess water-soluble vitamins like vitamin C and B vitamins are easily excreted in urine, consuming 10-25 times more vitamin C than the recommended daily intake can elevate the risk of kidney stones. With fat-soluble vitamins (A, D, E, K), the risk of poisoning is higher as they accumulate in the body.
Do I require any extra vitamins if I am actively participating in sports?
It is unlikely that athletes need to take vitamin supplements if they follow a balanced diet, as they usually obtain all the necessary nutrients from food. However, if a person omits whole food groups or has a poor diet, they may require additional vitamins or multivitamins in tablet form.
What are the recommended supplements for pregnant women?
Women who are planning to conceive should begin taking folic acid in advance to reduce the risk of developmental defects in their child. If you start taking this medication at least a month before pregnancy and do not stop taking it in the first few months, the risk of some serious developmental defects in the child decreases.
As for the rest of the vitamins and micronutrients, in general, with a well-planned diet, it is possible to obtain everything from food, even taking into account increased needs for some substances. However, if a dietician has not evaluated what you eat, it may be worth taking multivitamins that contain iron, calcium, folic acid, iodine, and vitamin D. In fact, this is a very controversial issue, and the small benefits of taking multivitamins have only been established for women living in developing countries.
Is taking vitamin C beneficial for treating a cold?
Taking vitamin C regularly does not reduce the frequency of getting sick compared to those who do not take it. However, it may slightly reduce the duration of the illness. For instance, if you would usually be sick for a week, taking daily doses of vitamin C beforehand may shorten the illness to around 6.5 days. But there is no evidence that taking vitamin C after catching a cold can help you recover faster or make the illness less severe.
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