Prelude#
You might think of me as a health blogger, but that's not the case; I'm just someone who likes to pay attention to their own health. Without any medical background, I rely on the power of the internet to learn about things I've never encountered before. However, please do not treat this article as a popular science piece, as it is merely the author's personal study notes.
Research shows that a large portion of us are in a sub-healthy state. Sub-health is a critical condition where individuals, although not suffering from explicit diseases, experience a decline in mental vitality and adaptability. Thus, it is also referred to as "secondary health," "third state," "intermediate state," "ambiguous state," or "gray state." As urbanization accelerates, it seems that everyone in towering cities is in a sub-healthy state, with unhealthy lifestyles and insufficient intake of necessary nutrients becoming indirect killers of health.
In light of this unsolvable dilemma, people gradually turn their attention to various health supplements and vitamin supplements. I have also become one of them. Of course, upon learning more, you might find vitamins to be quite alluring, promising to make your skin less rough, boost your immunity to prevent colds, and generally serve as a magical item that rejuvenates you. Is it really that miraculous? With a hint of curiosity and doubt, I stepped into the exploration of vitamins.
Traditional Diet#
Before we embark on the "vitamin war," we first question whether it's better to supplement vitamins through food or through pills. Taking vitamin pills, like I did impulsively at the pharmacy, is not the recommended approach. Many experts suggest that if you can supplement vitamins through traditional means—diet is the best way.
"Supplementing vitamins is a huge waste," says Dr. T. Colin Campbell, a professor emeritus at Cornell University and author of "The China Study." Campbell believes that medications make poor diets seem acceptable. "We should focus on eating whole plant-based foods, which already contain the nutrients we need."
Indeed, from the perspective of traditional Chinese medicine, "all medicines are toxic to some extent." Regardless of how healing a medication may be, overuse is merely another form of poison. Moreover, natural foods are already rich in various vitamins required by the human body, in moderate amounts. A review in the "American Journal of Clinical Nutrition" points out that the complex interactions and synergies among various nutrients in plant-based foods can keep your body in optimal condition and enhance antioxidant and anti-cancer activities. In other words, whole plant foods like oranges are more effective than supplements. Therefore, a balanced diet with plenty of fruits and vegetables is not just an empty slogan.
But how do we know which vitamins we need to supplement, or which fruits and vegetables are most suitable for us? The following table will provide you with the answers:
| Vitamin | Food | Deficiency Symptoms | Type |
|---|---|---|---|
| Vitamin A | Liver, kidney, oily fish, dairy products, eggs, and margarine. Carotenoids are found in oranges, yellow, orange, and dark green vegetables and fruits (e.g., carrots, broccoli, spinach, and watercress). | When vitamin A is deficient, a person may suffer from night blindness (caused by insufficient retinal supply), dry skin, poor growth, and developmental difficulties. | Fat-soluble substances found in animal products (fat-soluble vitamins) |
| Vitamin B1 | Typical components in brown rice, grains, legumes (such as beans and lentils), flour, yeast, nuts, potatoes, and pork. | Deficiency of vitamin B1 can lead to weakness, depression, dizziness, and tingling in the hands and feet. It may also cause headaches, memory loss, and sleep problems. | Water-soluble vitamin |
| Vitamin B2 | Beef, lamb liver, mushrooms, pasta, soy milk, whole grains, yeast, legumes, seeds, and dairy products. | Symptoms may include dry, red, peeling skin, chapped lips, sore throat and tongue, cracked lips and ulcers (cheilosis), inflamed eyes, light sensitivity, lack of concentration, memory loss, and burning sensations. Foot issues are common. Additionally, red blood cell levels may decrease. | Water-soluble vitamin |
| Vitamin B6 | Vitamin B6 is found in breakfast cereals (flakes, bran, and oatmeal), brown rice, dark bread, wheat germ, yeast, nuts, seeds, lentils, potatoes, baked beans, soybeans, bananas, white fish, and meats. | Deficiency may lead to tension, irritability, confusion, peeling facial skin, tongue inflammation, and oral ulcers. When vitamin B6 intake is too low, the immune system function in the elderly may decline. | Water-soluble vitamin |
| Vitamin C | Vitamin C is found in fresh fruits and vegetables and juices (kiwi, Brussels sprouts, peppers). | Vitamin C deficiency can lead to bruising, bleeding, skin issues, and hair loss. These are symptoms of the potentially fatal skin disease scurvy caused by deficiency. | Water-soluble vitamin |
| Folate | Folate is found in spinach, Brussels sprouts, broccoli, yeast, (fortified) cereals, citrus juices, legumes, liver, kidney, and oranges. | Folate deficiency is characterized by anemia, leading to decreased oxygen-carrying capacity of the blood. This can cause symptoms such as shortness of breath, fatigue, and weakness. Folate deficiency may also lead to tongue pain, depression, nerve damage, and birth defects in infants, including neural tube defects, heart defects, and limb deformities. Some of these symptoms may be unexplained, as they can also be caused by iron or vitamin B12 deficiency. | Water-soluble vitamin |
Note: This table was compiled by the author, and the data is sourced from the internet. Please point out any inaccuracies.
- Water-soluble vitamins are recommended to be taken after meals. This is because water-soluble vitamins are primarily absorbed in the small intestine, and food passes through the small intestine relatively quickly. Taking them after meals can increase the time vitamins spend in the small intestine, thereby increasing absorption rates.
- Fat-soluble vitamins are recommended to be taken during meals. After eating half of your meal, drink some vegetable soup to take the vitamins, including vitamin A and vitamin E. The vegetable soup contains oil, which helps dissolve the vitamins for better absorption and prevents a greasy feeling.
I will reorganize the interactions between vitamins and points to note in the table below.
Vitamin Supplements#
First of all, I am not selling medicine; secondly, this area is too specialized, and I don't dare to make wild guesses without being a professional; finally, if you have related needs, please seek help from professionals at specialized hospitals.
Why do I need to supplement vitamin supplements? I have oily skin and used to have issues with oiliness and acne in previous years. Coupled with long-term suffering from oral ulcers, the most important thing is that my personal nutritional intake is severely insufficient due to picky eating habits, leading to various issues at different times. I have a clear self-awareness; I am a relatively healthy person, but not very healthy.
Yesterday, in a moment of impulse, I bought some jars, hoping to see the effects after finishing them.
The reason I wanted to create this table, as you can see above, is that taking too many vitamins may lead to interactions between them, causing more harm than good. I have always been puzzled about how to properly supplement vitamins and their side effects. The interactions between vitamins are as follows:
| Vitamin | Interactions Between Vitamins | Warnings |
|---|---|---|
| Vitamin A | Zinc deficiency can interfere with vitamin A metabolism due to reduced synthesis of retinol and decreased conversion of retinol to retinal. When vitamin A is taken with iron, the likelihood of anemia is lower. Long-term alcohol consumption can deplete vitamin A stored in the liver, leading to alcohol-induced liver damage. | Pregnant women are advised not to take vitamin A. Excessive vitamin A may cause birth defects. However, since vitamin A plays an important role in embryonic development, adequate vitamin A supply is still necessary. |
| Vitamin B1 | Antioxidants like vitamin C can prevent vitamin B1 from oxidizing into inactive forms, which can occur in certain foods. | Long-term alcohol consumption can lead to vitamin D deficiency. Vitamin B1 is not safe for children under 12 or those with kidney problems (it accumulates in the kidneys). Raw fish may also contain vitamin B1 enzymes. |
| Vitamin B2 | Vitamin B2 interferes with the absorption of antibiotics, so it should not be taken simultaneously with antibiotics. The same goes for anti-cancer drugs. Vitamin B2 deficiency may lead to impaired iron absorption, intestinal iron loss, and impaired utilization of iron in hemoglobin synthesis. The underlying mechanism is not fully understood, but there is evidence that iron therapy can be better treated with iron deficiency anemia when vitamin B2 stores are also replenished. | Vitamin B2 should not be used by individuals under 12 or those with kidney deficiencies. Diuretics may increase the demand for vitamin B2. Due to reduced absorption and utilization, alcohol consumers are at a higher risk of vitamin B2 deficiency than those with lactose intolerance if they do not use other vitamins to replace these sources. |
| Vitamin B6 | Birth control pills may lead to decreased levels of vitamin B6. Therefore, it is recommended that pregnant women take additional vitamin B6. Anti-tuberculosis drugs like isoniazid and cycloserine, as well as anti-Parkinson's drugs, can form complexes with vitamin B6, causing functional deficiencies. Vitamin B2 and magnesium can be taken additionally, as they can enhance the absorption of vitamin B6. Vitamin B6 plays a crucial role in the synthesis of niacin (vitamin B3) from tryptophan. Replacing estrogen and other hormone coenzymes on steroid receptors with vitamin B6 suggests that this vitamin may play a role in preventing steroid hormone diseases (such as breast cancer and prostate cancer). Vitamin B6, B12, and folate regulate blood homocysteine levels. High levels of this substance may lead to cardiovascular diseases. | Cooking can lead to the loss of vitamin B6 in most foods. Vitamin B6 supplements are not suitable for children under 12. When high doses of this vitamin cause symptoms, it is recommended to discontinue use. |
| Vitamin C | Vitamin C enhances iron absorption and regenerates other antioxidants, such as vitamin E.Excessive intake of vitamin C may lead to vitamin B12** deficiency.** Estrogen contraceptives and frequent aspirin use can lower vitamin C levels in the blood. When a person takes large doses of vitamin C, anticoagulants like warfarin may be inhibited. | Cooking may destroy vitamin C stores in fruits and vegetables. Supplements containing bioflavonoids can increase the absorption and utilization of vitamin C. Smokers require more vitamin C from their diet than non-smokers, as toxins in cigarette smoke lead to oxidative stress in the body, and vitamin C levels in the blood are generally lower. |
| Folate | Certain roles of folate in cell development and nervous system function are interchangeable with vitamin B12 and vitamin B6. When anemia is caused by vitamin B12 deficiency, supplementing folate does not solve the problem and may even lead to nerve damage in the long run. High doses of aspirin and ibuprofen may interfere with folate metabolism. Long-term use of anticonvulsants may inhibit folate absorption in the intestines. Many drugs seem to have anti-folate activity, such as antibiotics, antimalarial drugs, blood pressure medications, and ulcer medications. | High doses of folate may mask the symptoms of vitamin B12 deficiency. |
Note: Specific interactions and warnings between drugs should be based on the instructions in the medication packaging. The above table was compiled by the author, and the data is sourced from the internet.
