6 vitamin myths experts want you to stop believing

Supplements. Their claims are really everywhere: wWe are constantly bombarded with sources telling us different things about how to reach all of your recommended vitamin levels.

Here, we unravel the web of misinformation and puzzling facts.

Vitamin D – All you need is the sun

The idea that you naturally absorb all of your vitamin D from walking in the sun throughout the day is one of the most common vitamin “facts”. However, getting enough sun can actually be more difficult than you might think.

In order to reach the recommended vitamin D levels (10-20 micrograms per day), you need to get 30 minutes of sunlight, several times a week. Some people with darker skin may even need up to 3 hours of sun exposure. It is much more than an occasional passage outside.

However, the sun can also have harmful effects on our skin, so incorporating oily fish like tuna or salmon and egg yolk in your diet can help reduce your vitamin D intake. such as Special K contain 25% of your daily vitamin D recommendation in a single serving. Even spending time in the sun at less harmful times, like on the way to and from work when UV levels are lower.

How do you say you lack vitamin D? If you experience fatigue, bone pain, muscle weakness, muscle pain, or changes in mood, this could be a sign of vitamin D deficiency. If so, then a vitamin D3 supplement. good quality could be a better option for your lifestyle with less hassle.

Gut health – you need more than probiotics

Supplements alone will not keep our gut healthy and regular. The most critical nutrient for gut health is dietary fiber from plant foods, not supplements. Fiber helps us flush toxins from our body and control glucose and cholesterol levels in the blood. It also helps keep our gut microbiota healthy.

Prebiotic fiber also helps nourish bacteria in the gut, which helps skin, mood, energy, and the immune system. With gut health being the biggest fad of health today, there are plenty of supplements out there, but most cost over $ 100. This just isn’t possible for most people, and it’s not even the best option in my opinion.

Kellogg’s research shows that more than half of Australians (52%) are unaware that prebiotic fiber is found in breakfast cereals and whole grains. And that intestinal primers, kombucha, prebiotic and probiotic pills can be replaced with staple foods such as All-Bran flakes, whole grain bread, legumes, vegetables and fruits.

Vitamin C – Orange, oranges and more oranges

People often choose an orange to boost their immunity when the first flu symptoms appear. However, oranges are not the only source of vitamin C. They contain vitamin C, but many other healthy food options that have even higher levels of vitamin C.

100g of oranges provide about 60 mg of vitamin C, while thyme, chilies, guavas and bell peppers all contain 100 mg or more. You don’t have to give up oranges, but it does show that there are other ways to get your vitamin C that are more effective.

Bloody gums, bruising, feeling weak and rash are symptoms of vitamin C deficiency. You can see a doctor if you have these signs to see exactly what’s going on.

Vitamin supplements – “The more the merrier”

If you eat a healthy balanced diet, you should be able to get all the vitamins you need. Certain nutrients such as iron, calcium and vitamin D may need to be supplemented in certain population groups and some people may need additional supplements. It is important to remember that too much can also be as damaging as not enough. Too much vitamin A, for example, can cause toxicity in the blood and nausea which can be harmful during pregnancy. Too much vitamin B6 has been shown to cause loss of sensation in your limbs and cause nerve damage. It’s not something you want to gamble with or risk!

Before choosing any supplements, it is imperative that you consult your doctor or nutritionist who can prescribe a recommended dose for your body. Once on supplements, think of it like this, a supplement and not a food substitute.

Medicines and vitamin supplements work together

Simply put, no. Your medications and vitamin supplements will not only take care of their own business and do their own thing in your body. Many supplements will change the way your body absorbs and metabolize your medicine. For example, taking coenzyme Q10 supplements may affect the absorption of warfarin (a blood thinner).

It is essential that you speak to your doctor when adding or stopping medications and supplements. Unless you are a doctor, it is impossible to know and remember all the different ways that certain drugs and supplements affect each other and your body.

Supplements put AGES to work

Some supplements can take 90 days to work, while others only take a few days. Different supplements have different time frames for when you can expect to see benefits, and particular bodies will absorb at different rates as well. Your particular vitamin deficiency and the dosage you take will also affect how quickly you start to see results. There is no set timeline as to when your supplements will start working. However, if you start to experience negative symptoms anytime after taking them, or if you don’t notice any changes after 90 days, see your doctor to discuss other options or dosages.

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