10 mistakes people make when taking vitamins, microelements and dietary supplements

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With extreme thinness, a person begins to eat intensely and exercise to build muscle mass. In this case, you can take vitamins for weight gain. They improve metabolic processes and saturate the body with energy. However, they must be used strictly according to the instructions, otherwise they may cause harm.

Causes of lack of muscle mass

Reasons for excessive thinness include:

1. Accelerated carbohydrate metabolism. People with this problem should consume foods containing large amounts of these compounds. Their lack in the diet leads to metabolic disorders, a decrease in cell volume and weight loss.
2. Not eating enough high-calorie foods.
3. Diseases of the endocrine system. With a thyroid pathology such as hyperthyroidism, excessive amounts of the hormone are produced. Because of this, tissues consume more oxygen than necessary, increasing protein energy exchange.
4. Insufficient synthesis of enzymes that break down food into carbohydrates, fats, proteins, macro- and microelements, vitamins. Their lack contributes to poor absorption of food.
5. Depression, stress. They often lead to a decrease in appetite, and sometimes it disappears completely.

In addition, adipose tissue is not able to accumulate due to gastrointestinal dysfunction, ulcers, gastritis, parasitic infestations, excessive physical activity, and hereditary factors. Thinness in infants is associated with a lack of milk from the mother.

Lack of weight in the male and female body leads to various negative consequences, but for the male body this is less critical due to a different hormonal system.

What to do

If you are concerned about the quality of your skin, order vitamins early. First you need to go to the doctor and find out what the reason is. Maybe the body does not have enough iron, or the person has hypothyroidism - only an examination will determine this. If the indicators are normal, the doctor will prescribe a test for vitamin levels in the blood. When there are few of them, the diet is first changed. Supplements are prescribed only to those who have digestive problems.

“Most vitamin A comes from foods rich in beta-carotene and provitamin A carotenoids. These are powerful antioxidants. They neutralize the effect of free radicals, which break down collagen and contribute to the appearance of wrinkles, explains Nadezhda Nabatnikova. “The substances also reduce skin sensitivity to ultraviolet rays, providing natural protection against redness and pigmentation caused by the sun.”

The norm for a person from the age of four is 5000 international units of vitamin A. He should receive it from food of animal and plant origin. The best source is cod liver. One teaspoon of its oil contains 150% of the daily requirement. A lot also contains beef liver, salmon fillet and tuna. The plant richest in vitamin A is sweet potato, one hundred grams of which covers the daily requirement. Kale, winter squash and turnips contain it in abundance, with carrots only coming in sixth. Important: heat-treated root vegetables are taken into account, not raw ones.

Some people, tired of acne, buy systemic retinoids and take dosages from the Internet. This is dangerous - if the dosage is exceeded, these drugs cause fetal malformations - auricular atresia, underdevelopment of the limbs, atrial septal defect and displacement of large vessels. Therefore, a dermatologist prescribes systemic retinoids after a pregnancy test and the patient’s commitment to use double contraception - hormonal pills plus a condom.

“When using systemic retinoids and other vitamin A preparations, a teratogenic effect on the fetus is possible. Therefore, even before taking dietary supplements, and even more so medications, it is worth consulting with your doctor,” says Nina Alexandrova. “The unfavorable effect of high doses of vitamin A persists even after stopping its use, depending on the drug - from 1 month to 2 years.”

Consequences of being thin

Severe weight loss leads to various consequences. Some of them are quite dangerous. These include:

• weakening of the immune system, as a result of which the body begins to poorly resist infectious diseases;
• nervous breakdowns and irritability;
• severe fatigue;
• hormonal imbalance, leading to changes in internal organs, in some cases irreversible;
• slow growth in children;
• muscle weakness;
• prolonged course of inflammatory processes;
• production of a small number of sperm;
• menstrual irregularities.

In addition, excessive exhaustion of the body can lead to death.

Essential Vitamins and Minerals

To get better, the body must have the following vitamins:

1. Thiamine (B1) - necessary for redox reactions. A lack of such an element will not help increase weight, since food without it is digested extremely poorly.
2. Riboflavin (B2) - required for biochemical reactions.
3. Vitamin B3 - helps digest fats, proteins and carbohydrates.
4. Vitamin B6 - necessary for the formation of amino acids.
5. Vitamin A - required for cell growth and development.
6. Vitamins C and E - have an antioxidant effect, reducing the concentration of free radicals that prevent weight gain.

Vitamin Thiamine (B1) plays an important role in the metabolism of carbohydrates, so if it is deficient, weight gain is very slow.
Minerals required to gain pounds:

• potassium - helps increase muscle mass;
• phosphorus and calcium - strengthen bone tissue;
• magnesium - necessary for the formation of important amino acids;
• sulfur - normalizes metabolic processes;
• iron and zinc - form protein in muscle tissue.

Mistake #5. Ignore Omega-3

Why take Omega-3

polyunsaturated acid? It preserves visual acuity, beauty and protects the vascular endothelium from damage. The brain is 30% composed of Omega-3 fatty acids. The substance is not synthesized in the body independently. Unfortunately, even adherents of the Mediterranean diet do not always get enough Omega-3. The fatty acid is found in fatty fish, flaxseed, sea buckthorn and mustard oils.

Adults should take 2 grams of Omega-3 daily—or more. The exact dosage can be selected after an analysis called the Omega-3 index

.

The advantage of Omega-3 capsules over the same red fish is the good purification of fatty acids from harmful impurities that we can receive along with fish caught in a pond.

Vitamins for weight gain in foods

To increase adipose tissue, you should include in your menu foods that contain essential vitamins:

• A - carrots, caviar, liver, butter, meat, chicken eggs;
• B1 - bran, yeast;
• B2 - beef liver, milk, eggs, bananas;
• B3 - brewer's yeast;
• B6 - sunflower seeds, chicken meat;
• C - black currant, rosehip, strawberry;
• E - walnuts, chicken meat.

You can also enrich your diet with dark chocolate and fish. To gain weight, the daily calorie intake is increased by 200-300 units. The daily calorie intake for young people 19-30 years old is 2400. After 30 years, there is a slowdown in metabolism, so only 2200 calories per day are required, and after 50 years - 2000.

Menu for increasing testosterone

To obtain the daily requirement of vitamins that increase testosterone, you must include in the menu: 1. Salads from fresh vegetables and herbs (cabbage, cucumbers, carrots, beets, parsley, leeks, dill, basil, peppers, others). 2. Lean meat (baked, boiled). 3. Fermented milk products (kefir, cottage cheese, cheeses). 4. Buckwheat and rice porridge. 5. Nuts and seeds. 6. Fruits and berries (oranges, apples, bananas, currants, beaks, etc.). 7. Decoctions (rose hips, parsley root, celery). 8. Tea with ginger.

To increase testosterone in the blood, it is recommended to take vitamin complexes. A study in the field of andrology has proven that taking medications containing vitamin D, B vitamins, ascorbic acid and other beneficial compounds stimulates testosterone secretion by 30-40%.

Pharmacy vitamin complexes

To gain the necessary kilograms, you should not only eat the right foods and perform special exercises for muscle growth, but also take vitamin and mineral complexes. Pharmacies sell a large number of drugs that are intended for both men and women.

How to choose the right drug

When choosing a drug that would help you gain the necessary kilograms, you should consult your doctor.

He will advise you to pay attention to the following points:

• floor;
• age;
• indications for use;
• existing deficiency of microelements and vitamins;
• possible contraindications.

Before purchasing a product, you need to clarify what percentage of the daily requirement it covers. If this figure is 95-100%, then the drug is intended for those who eat incorrectly.

If the diet contains a lot of fats, carbohydrates, fiber, proteins, a product is recommended that replenishes 50% of the daily need for vitamins. In addition, you should find out the iron content in the preparation. A large amount of this element will benefit women, but in men its excess causes tremors and problems with blood vessels.

Vitamins for women

There are vitamin complexes that allow girls and women to gain weight.

The most effective means include the following:

1. Multivitamin for Women is a balanced complex containing 12 vitamins, 14 antioxidants, 11 minerals. Take the product 2 pcs. while eating. It helps you gain weight quickly.
2. Swisse Women's Ultivite is a drug that not only increases weight, but also normalizes sleep, increases endurance, and supports you in stressful situations.
3. Opti-Women - the dietary supplement includes 17 plant extracts and 22 beneficial compounds. The drug is recommended for women who engage in sports, as well as intellectual and physical work. The product helps to increase the tone of the body, improve health, normalize metabolism, stimulate hematopoietic processes, and restore the functioning of all systems and organs.

Vitamins for men

The best drugs for increasing body weight in men are:

1. Allmax Zma is a supplement that restores tissue, increases strength, and opens anabolic zones of muscles. It contains magnesium, zinc and vitamin B6. This product is well absorbed.
2. Hi Tec Vitamin AZ. The product contains many vitamins and minerals. The optimal ratio of components leads to an increase in body weight in men. Thanks to the drug, performance increases, immunity is strengthened, and the condition of blood vessels improves.
3. Mega Mass 4000. The product contains proteins, calcium, iodine, iron, phosphorus, zinc, creatine, vitamins B, C, E. The drug helps the body recover after various stresses.

Diet correction is an effective means of maintaining men's health

There are many ways to increase testosterone levels in men. The most effective are: • regular strength training; • full 8-hour sleep; • sufficient intake of vitamins, microelements, amino acids and other beneficial substances; • normal weight (i.e. no excess weight); • exclusion of xenoestrogens contained in steroid preparations, pesticides, which can be used to treat any plant product (they can enter the body when spraying an air freshener, with food from plastic containers).

All methods help reduce the concentration of substances that suppress testosterone synthesis. Correcting the diet allows you to provide the body with useful substances and vitamins that stimulate the production of male androgen.

Brewer's yeast for weight gain

You can gain kilos with the help of brewer's yeast. They can speed up metabolic processes and increase body weight.

Brewer's yeast is represented by:

• vitamins of groups B;
• microelements - manganese, zinc, copper, iron;
• macroelements - magnesium, sodium, calcium, phosphorus, potassium;
• glucose, amino acids, enzymes.

Brewer's yeast is made in the form of powder and tablets. This allows the drug to be better absorbed by the body. In order for the product to help you get better, you need to take it after meals. In this case, you need to drink 2.5 liters of water daily. Brewer's yeast contains essential amino acids and easily digestible protein, which form and repair tissue. This allows you to gain pounds.

Medications

In addition to vitamin complexes, there are medications that help you gain weight.

The following remedies are considered the most effective:

1. Duphaston. The medication increases the production of certain hormones, resulting in weight gain. Such tablets can cause harm to the body, so only an endocrinologist should authorize their use.
2. Nutrizon. They are prescribed to those who want to gain weight, as well as to patients with anorexia. The drug effectively treats gastrointestinal disorders, including those that arise after a long diet.
3. Peritol. The medication helps to better absorb nutrients, which allows you to increase body weight. Available in the form of syrup and tablets. While taking the drug, you should eat large amounts of high-calorie food.
4. Riboxin. The drug has a beneficial effect on the body, improving blood circulation and regulating energy balance. Together with physical activity and diet, it helps to increase muscle mass, which has a positive effect on weight.

Are pills dangerous?

Any pill has various contraindications and side effects. Most drugs help increase body tone and affect anabolic hormones, which greatly affects a person’s psycho-emotional state. Therefore, to prevent them from causing harm, you need to use them according to the instructions. If used incorrectly, hormonal drugs can seriously undermine your health.

For women over 50 years old

Menopause occurs on average at fifty years of age, but this does not mean old age. Pronounced senile changes appear only after 70 years. To help the body, you need to exercise, eat right and drink vitamin tablets, and if the symptoms of menopause are severe, take hormonal medications.

One of the most necessary medications for women of this age is calciferol. To choose which vitamin D is best for an adult woman to buy, you need to read the composition. It must include calcium in a dosage of about 1500 mg. After menopause, an effective scheme for preventing colon, endometrial and breast cancer includes:

• a diet high in fiber;
• calciferol – 1100 IU;
• calcium 1500 mg.

Possible contraindications

Vitamins for weight gain are contraindicated in case of allergic reactions. Thiamine bromide, which is part of the preparations, can cause anaphylactic shock in patients with bronchial asthma. Cyanocobalamin (vitamin B12) is prohibited for use by people with heart pathologies, as it leads to nervous excitement, tachycardia, and stabbing pain in the left side of the chest.

Large doses of vitamin C are dangerous for people who suffer from varicose veins and are prone to blood clots. In some cases, to gain weight, you have to consume large amounts of vitamin A. This leads to poor health in people with diseases of the gallbladder or pancreas.

Before taking vitamins for weight gain, you should get tested and consult with your doctor.