"Comprehensive Vitamin" is really effective? In fact, it’s like eating “Ru meat, shaved ice, and pearl milk tea”! 3 tricks for NTU Chemical PhD to crack the myth of health food

How should we eat a comprehensive vitamin? You have to know the following things first!

The recent coaxing astronaut vitamins has caused heated discussions, and many experts have given everyone advice~

"She Bo, don't play too much fist! What do you think???"

Me? I am eating nutritional supplements myself. In my personal opinion, whether it is a common combination of vitamins, vitamin B group leaf vegetarian, or nutritional supplements such as supplements, iron and other nutritional supplements that girls often eat, it will definitely have a relatively good degree of help to the body under appropriate doses, especially because life is tight and we don’t pay attention to balanced diets. Modern people will live in this life. Nutritional supplements are indeed a convenient and time-saving way. But if the product itself sells text, it will make everyone have unrealistic fantasies about the efficacy or have doubts about the dosage, it is worth visiting!

"Unreal fantasy? I think it looks really bad!"

What is a reasonable dosage?

First, emphasize, rational consumption! Consume rationally! Let us try to see this from the perspective of a science and engineering worker! The first step is to think about it: How much supplementation can each type of nutrient every day to achieve the expected auxiliary effect? The website of the National Health Department of the Ministry of Health and Welfare actually has sufficient information for your reference. For example, the recommended intake of vitamins B1 and B2 (RDA) falls between 1.3 mg and 0.9 mg, and the recommended intake of B12 is 2.4µg. Before purchasing nutritional supplements, you can refer to these data to determine whether the product's dose is suitable. Never ask for good intentions, think that high doses must be better~

But on the other hand, since it is a "nutritional supplement", the nutrient content must be above a certain value to achieve the effect. The daily intake of vitamin capsules produced locally in Taiwan is in the "Acknowledgement Base Value Range" in the table below, and must be checked and registered.

"Visit the check-in? What does it mean?"

Simply put, "the range of the identified base value" is greater than the recommended intake (RDA), which is actually the common dose of commonly used in commercially available vitamin capsules. As long as you take it within the scope and as recommended, you can replenish RDA. But if you find that the vitamin you buy is lower than the "accredited base value range", there is no need to check and register, and it is better to define "food" than to say it is "nutritional supplement".

"Can you speak a word?"

Well, it is lower than "Acknowledge the base value range", so the content is considered low!

Department of Health and Welfare/The identification basis for domestic vitamin capsid foods that should be registered with Richard.

The absorption paths of each nutrient are different, and it is not easy to see them together

"Thank you! Then if I want to eat nutrition supplements, is it okay to eat many types at once?"

Well, will you drink the Lume, shaved ice, pearl milk tea and juice machines together and drink it? Nutritional supplements should be absorbed well and should be based on their respective characteristics. They should not be OK if you eat them in one bite.

"Why can't it work?"

First, some ingredients will fight each other. The simplest example is iron and calcification. Patients with iron deficiency blood deficiency who use iron agents, or take iron-containing health products, usually do not recommend using milk, and it is best to eat high-calcification ingredients and supplements for more than 2 hours. In addition, in order to refresh yourself, some office workers must come to a cup of coffee every morning, and they don’t have sex without drinking it; or sports lovers who work in long-term running, three-iron, and weight training will also choose to supplement high-dose caffeine before exercise to help them have better explosiveness and concentration during the training process. However, caffeine will accelerate the quality of calcium and increase the possibility of calcium excretion in urine. So if you eat calcium tablets and caffeine at the same time, it is like eating them in vain~

Second, fat-soluble ingredients, it is best to eat them with/with them after eating. Fat-soluble nutrients such as vitamins A, D, E, K, fish oil, Q10, leaf ginger... are better absorbed with fat, and the absorption rate on an empty stomach is worse.

"Ga! Then, if you get up in the morning and swallow vitamins, isn't it a waste?"

If you eat group B in the morning because it is mainly water-soluble, it is OK; if it is a comprehensive vitamin and yusu, it is best to eat it with breakfast to better effect.

Basic nutrients are pure materials: if you don't know it, you must be better

As common vitamins A, B, C, D, E, calcium, iron, ox, and lemon, the effect of different sources is not very different, and can be sold as a supplement, and the purity is also of a certain level. So don’t believe that “prime is good”. It is the most important thing to confirm whether the dose of each ingredient is sufficient.

Nutrition supplement is just a supplement, and a balanced diet is the fundamental reason

The name "nutrition supplement" is to supplement the originally insufficient nutrients. If you pay attention to a balanced diet and have the principle of achieving the daily "3 vegetables and 2 fruits" of five vegetables and fruits, and paired with "nutrition supplements", it will be twice the result with half the effort; but if you have high oil and high sugar meals and do not eat vegetables and fruits, then even the nutrients of Martians and Universe people can only be considered as half the effort with twice the effort. Regular work and rest, balanced diet, and good exercise habits are the foundation of health and can improve the situation of insufficient nutrition from the source.

In general, there is no way that there is a "Wan Ling Pill"-type comprehensive vitamin that can suit everyone: because everyone has different physical and living habits, the nutrients that may be lacking are also different.. We are independent individuals. It is better to spend some time to clarify what nutrients we need and then replenish them if we blindly believe in a single comprehensive "nutritional supplement".

If the body emits abnormal alarms, it is recommended to ask a doctor to diagnose it

"But I often feel tired or uneasy, what should I do?"

If the body feels tired or uneasy for a long time, please do not think that eating nutritional supplements can be solved thoroughly. Nutritional supplements are just help. If your body has issued a warning signal, you should still seek help from a doctor as soon as possible to find out the problem! Symptoms such as viral hepatitis, depression, hypothyroidism, blood stasis and other diseases can all cause the body to be easily tired and mentally uneasy. If you feel tired for a long time, it is best to seek medical help as early as possible!