Почему витамины на вас не действуют?!🧐

Summary

The video discusses the complexities of vitamin absorption and why they may not always be effective. It highlights the importance of obtaining vitamins through a balanced diet, as some nutrients like Vitamin D, magnesium, and Vitamin B12 are challenging to get from food alone. It explains how factors such as stomach acidity, synthetic versus natural vitamins, and the combination of nutrients can impact effectiveness. The video also touches on the right dosages, the importance of therapeutic doses, and the risks of relying on isolated nutrients or poor diet habits. Overall, it stresses a holistic approach to nutrition and proper supplementation.

Takeaways

• 😀 Vitamins are essential for the body's biochemical processes, but it’s hard to get all necessary vitamins from just one food, especially Vitamin D, magnesium, zinc, and Vitamin B3.
• 😀 Blood tests often fail to detect nutrient deficiencies since many nutrients are stored deeply in cells, making it difficult to assess nutrient levels accurately.
• 😀 Low stomach acid can hinder nutrient absorption, particularly Vitamin B12, which is bound to protein and requires stomach acid to break it down.
• 😀 Synthetic vitamins may not be as effective as their natural counterparts; for instance, synthetic folic acid and cyanocobalamin should be avoided in favor of active forms like folate and methylcobalamin.
• 😀 The body doesn’t typically absorb isolated nutrients well; nutrients in nature are consumed in complex forms alongside other nutrients, making them more effective.
• 😀 Omega-3 fatty acids in flaxseeds and nuts are not as effective as those found in fish oil, which contain the active forms EPA and DHA.
• 😀 Carrots and spinach cannot provide the active form of Vitamin A (retinol); it is best obtained from egg yolks or cod liver oil.
• 😀 Supplements often contain fillers like maltodextrin, which can strip essential nutrients like Vitamin C and increase the need for Vitamin B1, especially when consuming high-carb foods.
• 😀 Lifestyle factors such as smoking, alcohol consumption, and poor diet can greatly hinder nutrient absorption, diminishing the effectiveness of supplements.
• 😀 Recommended daily allowances (RDAs) for vitamins, like 600 IU of Vitamin D, are often insufficient. Higher therapeutic doses are necessary to treat chronic health issues effectively.

Q & A

Why can't we get all our vitamins from food alone?

While food is an essential source of vitamins, certain nutrients like vitamin D, magnesium, and zinc are difficult to obtain in sufficient amounts from diet alone. This is because specific foods may lack these nutrients, or they may not be absorbed effectively due to various biological factors.

What factors can prevent the absorption of vitamins in the body?

Several factors can hinder vitamin absorption, including low stomach acid, which affects the digestion of proteins that carry vitamins like B12. Poor dietary choices, smoking, and alcohol consumption can also interfere with nutrient absorption.

Why are synthetic vitamins less effective than natural ones?

Synthetic vitamins often don’t absorb as well as their natural counterparts. When nutrients are isolated from their natural sources, they may lack the accompanying substances that help with proper absorption and usage by the body.

What is the difference between the active form and precursor form of vitamins?

The active form of a vitamin is the version that the body can immediately use, whereas a precursor form needs to be converted into the active form before it can be utilized. For example, beta-carotene is a precursor to vitamin A, while retinol is the active form.

Can we get vitamin A from plant-based foods like carrots or spinach?

While foods like carrots and spinach contain beta-carotene (a precursor to vitamin A), it's difficult to consume enough of these to meet the body’s needs for the active form, retinol. Animal sources like egg yolks and cod liver oil provide the active form directly.

Why do people think they can get omega-3 from flaxseeds or walnuts?

Flaxseeds and walnuts contain ALA (alpha-linolenic acid), which the body can convert into EPA and DHA, the active forms of omega-3. However, the conversion process is inefficient, and consuming fish oil or cod liver oil is a more reliable source of EPA and DHA.

What role do fillers like maltodextrin play in vitamin supplements?

Maltodextrin is a starch-based filler used in many supplements to turn them into powder. Unfortunately, it can reduce the effectiveness of certain vitamins, such as vitamin C, and can interfere with the absorption of others like B1.

How does diet affect the effectiveness of vitamin supplements?

A poor diet, especially one high in processed foods and sugar, can undermine the benefits of vitamin supplements. A healthy diet is crucial for ensuring that the body can absorb and utilize the vitamins properly.

Why might someone need higher doses of vitamins like vitamin D or magnesium?

Certain health conditions, such as chronic diseases, diabetes, or nutrient deficiencies, may require therapeutic doses of vitamins and minerals. For example, vitamin D deficiency can lead to poor absorption, and higher doses may be needed to achieve optimal levels.

What is the recommended dosage for vitamin D, and why might it not be enough for some people?

The recommended dosage for vitamin D is often 600 IU, which was based on outdated research. For most people, especially those with health conditions, much higher doses (8,000 to 10,000 IU) may be necessary for effective results, as vitamin D is often absorbed poorly in insufficient amounts.