Trace Elements Benefits and Nutrition Facts

The hormonal system is responsible for regulating a number of functions in the body through the release of hormones. Signs of hormone imbalance: acne flare-ups, insomnia, weight gain, excessive sweating, fatigue, and hair loss. It will not work to determine by eye which hormone does not perform its functions well, you will have to take tests and undergo an examination.

In nutrition, there are ways to regulate hormonal failure, but if the situation is running, an endocrinologist will help you.

4 functions of hormones

Hormones are substances that are carriers of specific information, they circulate in the blood and affect various organs and tissues located at a considerable distance from the place of their formation.

Endocrine system

The reading of information contained in hormones occurs due to the presence of specific receptors, after activation of which their effect is manifested.

The effect depends on the amount of hormones in the blood, the functional state of the receptor, and the level of functioning of the post-receptor mechanism.

Most hormones have multiple effects.

All the variety of their functions can be reduced to 4 main ones:

• growth;

• reproduction and development of the organism;

• maintaining homeostasis;

• energy exchange.

All hormones are variants of one of two types of chemicals, they are either peptides - derivatives of amino acids, or steroids - derivatives of cholesterol.

Allocate protein and polypeptide, steroid and mixed hormones.

9 elements of the hormonal system in the human body

1. Pituitary. These include oxytocin, vasopressin, tropic hormones.

2. Hypothalamic hormones, which include releasing factors.

3. Thyroid hormones. This group includes tetraiodothyronine, calcitonin, triiodothyronine.

4. Parathyroid. These include parathyroid hormone.

5. The sex hormones are androgens and estrogens.

6. Adrenal hormones. This group is represented by the most extensive list - adrenaline, aldosterone, norepinephrine, cortisol, some androgens.

7. pancreatic hormones. These include insulin and glucagon.

8. APUD hormones. This group includes gastrin, motilin and others.

9. Tissue hormones - prostaglandins, leukotrienes.

Hormones of the hypothalamus

Hypothalamus [hypothalamus (BNA, JNA, PNA); Greek, hypo- + thalamus room; synonym: hypothalamus, hypothalamic region, hypothalamic region] - a department of the diencephalon, located downward from the thalamus under the hypothalamic groove and representing a cluster of nerve cells with numerous afferent and efferent connections.

Liberins are hormones of the hypothalamus that activate, stimulate the release of tropic hormones of the pituitary gland (tropic hormones are hormones of the anterior pituitary gland, which in turn stimulate the work of peripheral endocrine glands):

• Corticoliberin-releasing hormone ACTH (CRH). - stimulates the release of adrenocorticotropic hormone.

• Thyreoliberin-thyrotropin-releasing hormone (TRH) - stimulates the release of thyroid-stimulating hormone TSH.

• Luliberin-releasing hormone-luteinizing hormone (LH-RG).

• Folliberin-releasing hormone-follicle-stimulating hormone (FSH-RG).

• Somatoliberin-somatotropin-releasing hormone (SRH).

• Prolactoliberin-prolactin-releasing hormone (PRH).

• Melanoliberin-releasing hormone-melanostimulating hormone (MRH).

Transported to the posterior pituitary gland:

• vasopressin;

• oxytocin.

hypothalamic hormones

The pituitary gland (pituitary gland), together with the hypothalamus, makes up the hypothalamic-pituitary neurosecretory system. It is a brain appendage. In the pituitary gland, the adenohypophysis (anterior lobe, intermediate and tuberal parts) and the neurohypophysis (posterior lobe, infundibulum) are distinguished.

The organ consists of two lobes: the anterior pituitary and the posterior. Each of them has its own responsibility for certain functions of the body. So, the anterior lobe (adenohypophysis) is larger than the posterior one and is responsible for the production of such protein hormones as:

• Prolactin involved in the production in the mammary glands during milk lactation. It is the best known of the hormones.

• Somatotropin involved in the growth of the human body. By the way, its excess provokes excessive growth, and the lack, of course, delays it.

• Gonadotropic hormone is involved in the synthesis of sex hormones, both male and female.

• Thyroid-stimulating hormone that ensures the normal functioning of the thyroid gland.

• Adrenocorticotropic hormone stimulates the adrenal cortex.

The neurohypophysis is the posterior lobe of the organ, synthesized in the hypothalamus descend there:

• oxytocin, which provides muscle contraction of such organs as the intestines, mammary glands (during milk production during lactation), urinary and gallbladder, uterus (during labor). A large amount of it is produced in the female body during childbirth and lactation;

• vasopressin, which prevents dehydration of the body, retaining fluid in it, and also reduces the sodium content in the blood, actively removing it from the kidneys.

A tumor, vascular diseases of the brain, trauma, surgery, blood loss, and congenital anomalies can lead to disruption of the pituitary and hypothalamus. They manifest themselves in the form of insufficient or excessive production of hormones.

Thyroid

The thyroid gland is an almost symmetrical organ that looks very much like a butterfly. It is located at the level of the larynx and upper trachea and is projected onto the anterior surface of the neck. The gland lies directly on the thyroid cartilage of the larynx (hence the name). The thyroid gland consists of two lobes connected by a narrow isthmus. Outside, the organ is covered with a dense capsule, which ensures its fixation in a certain position and protects the gland from damage.

The hormone C of the thyroid cells is thyrocalcitonin. It has a much smaller range of effects than iodine-containing hormones and performs the following functions:

• Regulates the exchange of calcium and phosphorus.

• Reduces the content of calcium in the blood.

• Helps calcium ions move from blood plasma to bone tissue.

• Delays the release of calcium from the bones, regulates the number of osteoblasts and osteoclasts, thereby balancing the processes of destruction and formation of bones.

• Inhibits the excretion of calcium ions in the urine.

The main task of thyrocalcitonin is to ensure the growth of bone tissue, which is especially important in childhood and young age. The level of this hormone increases during pregnancy and when bones are fractured, which is necessary for the restoration of bone tissue.

Parathyroid hormone

Most often, a person has two upper and two lower parathyroid glands (PG), but their number can normally reach 12. These glands weigh only 0.05-0.12 g, their length varies from 2 to 7 mm, and the width and thickness do not exceed 2-3 mm.

Parathyroid hormone of the pancreas has the following effect on target organs:

• intestines - helps the absorption of calcium from food;

• bones - provides leaching of salts and their transition into the blood;

• kidneys - inhibits reabsorption and removes phosphorus, prevents the deposition of calcium phosphate in tissues, retains calcium in the body.

All the “efforts” of the hormone are aimed at increasing calcium in the blood. If this element is not enough, then the cells of the pancreas actively produce parathyroid hormone and secrete into the blood.

Sex hormones - androgens and estrogens

In the follicles, the main hormones of the ovary are produced, which affect the entire female body. In the follicular phase of the menstrual cycle, estradiol is the dominant hormone, and androgens are also produced in small quantities.

In the phase of ovulation, the peak of estradiol. In the luteinizing phase, progesterone activity predominates.

The ovaries produce many different hormones and other biologically active substances.

Estriol is the least active estrogen and dominates during pregnancy, while estrone is the main estrogen after menopause.

Estradiol, on the other hand, is produced mainly from testosterone in the ovarian follicles and is the most active female hormone that provides a wide variety of functions in the body. He is responsible for:

• growth of the functional layer of the uterine mucosa during the follicular phase;

• stimulation of ovulation;

• sexual desire;

• preparation of the body for a full-fledged conception (the maximum possible opening of the cervix, the “pupil symptom” on the eve of ovulation; a change in the rheological properties of cervical mucus - in consistency these days it resembles egg white, stretching up to 8-10 cm and is best able to pass sperm through itself) .

Also, estrogens have an anti-atherosclerotic effect, reducing the level of low-density lipoproteins, and normalize the function of the blood coagulation system. In addition, they strengthen the immune system, increasing the body's resistance to various infections.

Progesterone - a hormone of the progestogen class is responsible for ensuring that an already fertilized egg is introduced into the uterus and pregnancy occurs. In addition, progesterone at this time neutralizes the effect of oxytocin, which causes uterine contractions.

During pregnancy, it inhibits the growth of follicles and the onset of ovulation, promotes the accumulation of nutrients in the body "in reserve". In addition, progesterone affects the mood of a woman. Therefore, in the luteal phase of the cycle, as well as during pregnancy, some women note a certain tendency to be overweight, so they are forced to adhere to a diet with calorie restriction.

Androgens. The most prominent representative of this class in men is testosterone and its active metabolic form, dihydrotestosterone (DHT).

Aromatase is also present in the male body, due to which a certain amount of testosterone is immediately converted into estradiol and estrone (estrogens) in the testicles, and progesterone is formed from pregnenolone, which is a precursor of testosterone.

Adrenal hormones

Effects of mineralocorticoids (for example, aldosterone):

• Increases the reabsorption of sodium and chlorine in the renal tubules by activating the synthesis of enzymes that increase the energy efficiency of the sodium pump.

• Reduces potassium reabsorption in the renal tubules. Similar changes are observed in the cells of the epithelium of the stomach, intestines, salivary and sweat glands.

Adrenaline is a stress hormone, not only psychological, but also physical (burns, injuries, shock conditions), as well as physical activity stimulate the release of a huge portion of adrenaline into the blood. Constricts blood vessels and raises blood pressure.

• Increases heart rate and the amount of blood the heart pumps out.

• Accelerates breathing, expands the bronchi.

• Stimulates the secretion of the hormone renin by the kidneys, resulting in increased blood pressure.

• It releases glucose from the depot in the liver and muscles, thereby providing the body with energy.

• Stimulates the breakdown of fat. "Heating" fat warms up the muscles, and gives additional energy to the body.

• Activates memory, attention, thinking. Here, by the way, it must be said that adrenaline does not cause adequate brain function in all people. Quite often, under its influence, the opposite effect occurs - confusion of thoughts and panic.

• Raises the pain threshold.

• Leads to muscle tone. Sometimes, under the influence of adrenaline, a tremor (fine trembling) of the limbs occurs.

• Expands the pupil, sharpens vision. Here we can recall the proverb “Fear has big eyes”.

• Suppresses appetite, the work of the digestive system and kidneys.

• Causes sweating and dry mouth.

Norepinephrine is the rage hormone. Together with adrenaline, it determines the level of courage, and answers the question “fight or flight?”.

The action of norepinephrine on the body is similar to the action of adrenaline. But there are some nuances - it narrows the blood vessels more, and more effectively increases blood pressure. At the same time, it has a weak effect on the bronchi, intestines, heart, and has a weak effect on metabolism.

pancreatic hormones

Pancreatic hormones:

• insulin;

• glucagon;

• c-peptide;

• somatostatin;

• thyroliberin;

• gastrin.

Insulin is a peptide hormone produced by the β-cells of the pancreas.

Functions of insulin:

• metabolic: increased uptake of glucose and other substances by cells;

• activation of key enzymes of the process of glucose oxidation (glycolysis);

• an increase in the intensity of glycogen synthesis (acceleration of glycogen deposition by polymerization of glucose in liver and muscle cells);

• a decrease in the intensity of gluconeogenesis through the synthesis of glucose in the liver from various substances;

• anabolic: enhances the absorption of amino acids by cells (most often valine and leucine);

• increases the transport of potassium, magnesium and phosphate ions into the cells;

• increases deoxyribonucleic acid (DNA) replication and protein biosynthesis;

• accelerates the synthesis of fatty acids with their subsequent esterification (in the liver and adipose tissue, insulin promotes the conversion of glucose into triglycerides, and with its deficiency, fats are mobilized);

• anti-catabolic: inhibition of protein hydrolysis with a decrease in the degree of their degradation;

• a decrease in lipolysis, which reduces the flow of fatty acids into the blood.

Effects of gastrointestinal hormones

Hormones of youth and beauty

There is a theory of Yin and Yang.

Yang hormones are hormones of activity, an example is actions during the day.

Yin hormones are calm hormones. Periods of relaxation, rest and meditation. There must be a balance.

Yang is energy and Yin is matter.

Bursts of cortisol and adrenaline are normal. Today there are no periods of surge and rest, but there is a process of chronic distress. High cortisol levels in the morning, lower levels during the day are normal.

Now the whole day is high (on coffee) or very low (does not give strength). When cortisol is in the blood, it competes with another adrenal hormone, DHEA. More stress = more fat.

• Yin hormone - estrogen

Nourishes every cell in the body. Dryness sets in without estrogen. With an excess, on the contrary - water retention = weight gain, congestion (fibromas, cysts, endometriosis).

It is produced by the ovaries, adrenal glands, placenta and liver. Not only the amount of estrogen is important, but also the quality.

It is synthesized in the ovaries and adrenal glands and then turns into either good estrogen (2-hydroxyestrone) or poisonous (16-alphahydroxyestrone).

According to Oriental medicine, the transformation of estrogen into good or bad depends on the correct functioning of the liver, metabolism. Bad estrogens live longer than good ones and stimulate the accelerated reproduction of mammary gland cells, so they can be a factor in the development of breast cancer. If the body's metabolism of estrogen is disrupted, it becomes stagnant and becomes problematic or "bad" estrogen.

• Yang hormone Yin - progesterone

Yin hormone with yang qualities. Supports estrogen and acts as part of a natural system of interdependence and mutual restraint, limiting the influence of estrogen and preventing it from becoming dominant.

When progesterone levels are low, we may experience symptoms similar to those of estrogen deficiency. This can be explained by the lack of progesterone in the body as a raw material for the production of estrogen.

But if we have enough estrogen, but a lack of progesterone, then we may have symptoms of excess estrogen acting freely. At the age of 35, its production begins to decline.

• Cortisol VS DHEA

Dehydroepiandrosterone (DHEA, or DHEA) is a prohormone that balances cortisol in much the same way that progesterone balances estrogen.

Dehydroepiandrosterone is abbreviated as DHA. The hormone is responsible for female harmony. DHA appears as a result of the work of the adrenal glands and acts as a synthesis of female, male hormones. Muscles are toned, fat cells do not grow too intensively due to the action of this hormone. Until the age of 30, a person has a normal level of DHA.

If we are depleted of sex hormones or stress hormones, or both, and lack the raw materials for their synthesis, a choice must be made. And the body does it: it has a preference for stress hormones.

• Vitamin D and Testosterone

The stress hormone cortisol reduces testosterone levels. Vitamin D and zinc are two key micronutrients needed for natural testosterone production.

The action of the male hormone testosterone in the body of women causes a rejuvenating effect and adds health. The best metabolism is activated and the emotional state improves. Testosterone in a woman's body doesn't work the way it would in a man's body.

Testosterone has the following effects on a woman's body: increased sexuality, normal self-esteem, high need for movement, good muscle tone, improved bones and joints, and the establishment of a cell regeneration process.

• Somatotropin

Growth hormone is the hormone of youth. In childhood, he helps us grow. But 80% of cases of growth hormone deficiency develop in adulthood.

Typical signs of hormonal imbalance

Hormones regulate the metabolism and physiological functions of the body. When their level is disturbed, the work of internal organs primarily suffers from this. If you observe the following symptoms in yourself, then you need to urgently contact an endocrinologist:

• infertility;

• chronic fatigue;

• sudden mood swings;

• lack of libido;

• severe hair loss;

• excess weight;

• increased, often unreasonable anxiety.

Some symptoms are specific to certain hormones. For example, when estrogen levels are disturbed, a woman may develop tumors in the uterus or endometriosis. Increased production of this hormone causes varicose veins, obesity and infertility. Lack of estrogen leads to premature aging of the skin, papillomas, insomnia and menstrual irregularities.

Hypothyroidism is a condition that occurs when there is a long-term deficiency of thyroid hormones. Its symptoms are constant fatigue, heart rhythm disturbances, slowing down of metabolic processes.

Hyperthyroidism is a disease caused by an overactive thyroid gland. Signs of this disease are chronic insomnia, nervous and mental disorders, sweating, heart rhythm disturbances, dry mucous membranes.

Optimal indicators in the analysis of the thyroid gland:

With a deficiency of progesterone, a woman cannot conceive a child and her immunity “falls”. With increased production of this hormone, migraine, hypertension, obesity, allergies and prolonged depression appear.

The same symptoms can be signs of different diseases, so for an accurate diagnosis, you must definitely contact a specialist, such as a nutritionist and endocrinologist, and take special tests.

Hormonal blood tests include:

• Comprehensive diagnostics.

• Thyroid hormones.

• sex hormones.

• The pituitary-adrenal system.

• Bone metabolism.

• Pancreas / Gastrointestinal tract.

• prenatal diagnosis.

• Catecholamines.

• Biogenic amines.

• growth factors.

8 tips to get your hormonal system in order

Bad heredity, work in harmful conditions, malnutrition, bad habits, long-term use of medications, and serious overwork can disrupt the hormonal background. Often, problems with one hormone lead to changes in the performance of all others.

When diagnosing a malfunction in the endocrine system, a person is most often prescribed special medications that adjust the level of hormones. However, the disease is easier to prevent than to fight it later. To prevent disorders in the endocrine system, experts recommend adhering to the following rules:

1. Take omega-3 and omega-6 fatty acids. They are needed by the body to produce hormones based on amino acids. To replenish the supply of these elements, you need to eat avocados, vegetable oils, nuts and sea fish, olives, sesame seeds.

2. Together with food, use adaptogenic herbs that protect the body, including the endocrine system, from various harmful effects. For example, basil helps prevent problems with the adrenal glands. This list also includes: ginseng, ashwagandha, astragalus, cordyceps, goji berries, spiny eleutherococcus, jiaogulan, licorice root, rhodiola rosea, lemongrass or magnolia berries, turmeric.

3. Monitor your emotional state and develop skills to deal with stress. When a person is constantly “on edge”, his production of adrenaline, cortisol and other hormones increases. As a result, the coordinated work of the endocrine system may be disrupted. To prevent this from happening, doctors recommend relieving stress through exercise, meditation, reading, or hobbies.

4. Practice aromatherapy. Essential oils help relieve stress, relax and speed up metabolism. For example, the aroma of lavender prevents the excessive production of adrenaline and cortisol.

5. Eat properly. Food should be complete and balanced. To strengthen the endocrine system, you need to ensure that vitamins B and D get into the body with food.

6. Take any hormonal drugs only as directed by your doctor.

7. Get enough sleep. With prolonged lack of sleep, cortisol rises and prolactin decreases, which leads to stress and irritability.

8. Lead a healthy lifestyle. Doctors advise to regularly check the work of the thyroid gland and adrenal glands. Then all diseases can be eliminated at an early stage.

Nutraceuticals: types and rules of admission

A "nutraceutical" is a food or part of it that provides health benefits, including disease prevention. The term "nutraceuticals" is derived from the words "nutrition" and "pharmaceuticals" in part to encourage clinical research and trials to investigate the true health effects of these substances. However, this term is also widely used in marketing and still does not have a clear regulatory definition. There is only one result: they help prevent the consequences associated with a lack of certain macro- and microelements, minerals, dietary fiber, amino acids, etc.

Many people have a question: "Our ancestors did not know about nutraceuticals and lived happily, raised 15 children each." The realities of the modern world are such that the elemental composition of food is getting poorer every year. This is due to the irrational use of soils and greenhouse production, where size and quantity are more important than quality. In this article, we will help you figure out how to alleviate this situation with the right combination of nutraceuticals.

Types of nutraceuticals:

1. Biologically active additives - are produced in the pharmaceutical industry in the form of drugs:

   • monovitamins - are prescribed during rehabilitation, when the task is to raise a certain vitamin;
   • multivitamins - prevention of deficient conditions;
   • minerals - often included in complexes for multivitamins;

   In the Russian Federation dietary supplements are actually equated to food products. This is partly true because dietary supplements are extracted from foods. But with one caveat, vitamins and minerals are complex in food products, and in dietary supplements this element is only one, without cofactors.

   No dietary supplement can replace a good diet!

2. Nutraceuticals in food products are a food product with certain preventive and even therapeutic properties.

A remarkable property of the products: with their help it is impossible to earn hypervitaminosis - an overdose of vitamins. Despite the fact that there can be a lot of a certain substance in the product, the body will absorb exactly as much as it needs.

Rules for taking nutraceuticals

1. Nutraceuticals should not replace a full meal. Since the nutraceutical contains only the active substance, and for its absorption, cofactors are needed, which are found in food.

2. Take into account the time of admission. For example, calcium can lower the acidity of the stomach, so it should be taken separately from meals. If these are tonic nutraceuticals, then they should not be taken in the afternoon. Some nutraceuticals do not mix well and must be taken separately.

3. You can not take nutraceuticals on an ongoing basis. For nutraceuticals, a course intake with monitoring of indicators is required.

4. Before you start taking it, you need to take tests so that the specialist can correctly calculate the dosage and duration of the use of nutraceuticals.

5. You need to start taking it with small dosages in order to track the reaction of the body.

Nutraceuticals for blood vessels

For the good functioning of the cardiovascular system, we must monitor the quality of the "highways" - vessels, capillaries and veins. There are a number of nutraceuticals for this purpose.

The main substances responsible for the health of blood vessels:

• Vitamins - C, P (bioflavonoids), D, E, gr. B, K2, D3.
• Minerals - K, Na, Mg, Ca, Cl.
• Food components: amino acids, polyunsaturated fatty acids (PUFAs), etc.

The disease is accompanied by the growth of connective tissue and the formation of atherosclerotic plaques. Plaques narrow the lumen of the artery and cause chronic, slowly increasing insufficiency of blood supply to the organ.

Atherosclerosis is a trigger mechanism for the development of most cardiovascular diseases - myocardial infarction, coronary heart disease (CHD), cerebral stroke, heart failure, circulatory disorders of the extremities, abdominal organs, etc.

Causes that trigger the development of atherosclerosis:

1. sedentary lifestyle;

2. overweight, metabolic syndrome, obesity;

3. chronic stress and systemic inflammation;

4. smoking, alcohol abuse;

5. mechanical damage to blood vessels;

6. hereditary predisposition.

If you have any of these reasons, you are at risk for the development of atherosclerosis. It is required to pass tests and consult a specialist to clarify violations of the work of blood vessels.

One of the important indicators that people at risk for atherosclerosis need to monitor is homocysteine.

Exceeding the level of homocysteine ​​by 5 µmol / l - an increase in the risk of atherosclerosis by 80% in women and 60% in men.

What to reduce?

Active forms of vitamins:

• B12 in the form of methyl - or hydroxycobalamin.
• B9 (folic acid) - in the form of 5-methyltetrahydrofolate, methylfolate.
• B6 - in the form of pyridoxal-5-phosphate.
• Betaine is in the form of trimethylglycine.

How to prevent the development of atherosclerosis? Atherosclerosis does not develop in "clean" vessels with intact walls. To avoid this, you need to lead a healthy lifestyle and use nutraceuticals as an excipient.

Improving the quality of the vascular wall

Endothelial dysfunction and injury are believed to play a critical role in the development and progression of atherosclerosis. LDL - low density lipoproteins "cling" to the damaged part of the vessel.

Nutraceuticals:

1. Licorice extract - improves the elasticity of blood vessels, regulates pressure.

   Reception rules: 200 mg 2 times a day 20 minutes before meals.

2. Fulvic acid - stabilizes the valves.

   Directions for use: 1 mg per day with a large glass of non-chlorinated water.

3. Vitamin C - strengthens the vascular wall, reduces the amount of free radicals that damage the vascular wall.

   Vitamin C is involved in the synthesis of collagen, which gives strength to the vessel wall. Bioflavonoids enhance the effect of vitamin C

   Directions for use: 500 mg per day with food. Be careful when choosing the form of the vitamin!

   The acidic form of ascorbic acid can irritate mucous membranes. It is not recommended to take in dosages greater than 1000 mg / day.

Recommended forms of the vitamin - non-acidic forms of vitamin C:

1. Liposomal vitamin C - has a high percentage of assimilation, do not take in dosages of more than 1000 mg / day.

2. Calcium ascorbate (Ester-C) - has contraindications (not recommended for use with urolithiasis, atherosclerosis, vascular calcification, when taking large doses of vitamin D).

3. Sodium ascorbate - form suitable for taking more than 1 gram per day + bioflavonoids, replenishing dosage, not suitable in high dosages for prevention.

4. Bioflavonoids (polyphenols, vitamin P) - enhance the effect of vitamin C.

   How to take: 500 mg 1-3 times a day with meals.

5. Vitamin E - helps form red blood cells (erythrocytes) and dilate blood vessels, preventing blood from clotting inside them.

   Reception rules: 400 IU 1 time per day with meals.

    

6. Silicon - restores the vascular wall due to the production of collagen.

   How to take: 300 mg 1 time per day with meals.

7. Copper - restores the elasticity of the walls of blood vessels and the integrity of cartilage and tendons.

   How to take: 3 mg 1 time per day with meals.

Nutritional nutraceuticals

• Citrus fruits, greens - a source of vitamin C, strengthening the vascular wall.
• Grapes, berries, natural cocoa products, tea are sources of bioflavonoids.

  Regular dietary intake of flavonoids has been shown to improve endothelial function in patients with coronary artery disease, after heart transplantation, or in healthy volunteers with or without risk factors for cardiovascular disease.

  Cocoa flavonols are the most clinically studied polyphenols. A meta-analysis of 20 studies in healthy participants found that consumption of polyphenol-rich natural cocoa products was associated with lower blood pressure.

• Fatty fish, seafood - contain vitamins E and C, which strengthen the walls of venous vessels. Omega-3 reduces inflammation and prevents the destruction of the walls of blood vessels.
• Bone broth is a source of amino acids and minerals necessary for collagen synthesis.
• Nitric oxide (NO) - counteracts the adhesion of blood cells, is involved in the restoration of the vascular wall.

  Sources of NO: ginger, lemon, turmeric, honey, garlic, beets.

  Similarly, meat, poultry, seafood, spinach, kale, arugula, and citrus fruits increase nitric oxide levels.

  Pomegranate is rich in powerful antioxidants that can protect your cells from damage and preserve nitric oxide. Nuts and seeds are high in arginine, an amino acid involved in the production of nitric oxide. Watermelon is one of the best sources of citrulline, an amino acid that converts to arginine and ultimately nitric oxide.

Vessel cleansing

The blood is "clogged" due to the abundance of "bad" cholesterol. These are large low density molecules (LDL). When there are a lot of them, they begin to form clots, the viscosity of the blood increases, and the patency of the vessels decreases. The tactic of cleansing blood vessels is to reduce “bad” cholesterol.

Increased blood viscosity often causes CVD (cardiovascular disease).

Signs of increased blood viscosity:

• tingling in the limbs, numbness;
• hearing loss, tinnitus;
• nervous disorders, including anxiety;
• increased fatigue, decreased tolerance to physical activity;
• headache.

Nutraceuticals

1. Vitamin K2 - prevents the deposition of calcium salts in the vessels.

   Admission rules: constantly, together with D3 from 100 mcg (with IHD - 300 mcg). It is impossible with thrombophlebitis, increased blood viscosity. You should consult your doctor if you are taking anticoagulants or antiplatelet drugs, or if you suffer from a bleeding disorder.

2. Vitamin D - regulates the growth of endothelial cells.

   In an analysis of 1739 Framingham Offspring Study participants with no prior CVD, lower plasma vitamin D levels were associated with a higher incidence of CV events.

   Admission Rules: 2000 IU per day with fatty foods

3. Garlic extract - reduces the formation of cholesterol plaques, aggregation of blood cells.

   Directions for use: 2 capsules 2 times a day with meals. Acceptance for at least 2 months. in individuals with slightly elevated total cholesterol levels

4. Vitamin E - prevents the formation of blood clots, antioxidant, is responsible for the health of cell membranes.

   Reception rules: 200-400 IU 1 time per day for a month.

1. Lysine is an amino acid that prevents the deposition of cholesterol and reduces the size of existing plaques.

   Reception rules: 800-3000 mg per day (the higher the activity, the higher the dosage), regardless of the meal.

2. Evening primrose oil - reduces the risk of blood clots in the vessels.

   Directions for use: 1000 mg 1-2 times a day with meals.

3. Omega 3 - thins the blood.

   Directions for use: 1000 mg per day with food.

4. Horse chestnut extract - thins the blood, improves the functioning of venous valves. It has proven efficacy against chronic venous insufficiency.

   Directions for use: 250 mg 2 times a day with meals.

5. Lecithin - helps to more effectively dissolve cholesterol, decomposes it into small particles.

   Researchers have found that soy lecithin can help increase HDL (good) cholesterol and lower LDL (bad) cholesterol in blood profiles.

   How to take: 2400 mg 1 time per day with meals.

Nutritional nutraceuticals:

• turmeric - contains a polyphenol that reduces fatty deposits in the arteries;
• pomegranate - helps cleanse the arteries, stimulating the production of nitric oxide in the blood and lowering blood pressure;
• apples - apple pectin lowers cholesterol levels.

For people with pre-existing atherosclerosis, statins are usually prescribed by a doctor to lower cholesterol levels.

But they have their drawbacks:

1. Inhibit (reduce) the synthesis of cholesterol, polyprenols, Q10, vitamins A, D, E, K.

2. Reduce the synthesis of bile acids - the absorption of food worsens.

3. Reduce memory, provoke the development of dementia, depression, suicidal thoughts.

4. Increase the risk of type 2 diabetes, pancreatitis.

5. Reduce the production of steroid hormones - cortisol, testosterone, estradiol.

If you are taking statins on the advice of a doctor, you do not need to stop them yourself.

Take these nutraceuticals to prevent possible deficiencies:

• Omega 3.
• Q10.
• Complex of tocotrienols, including d-gamma, d-delta tocotrienols (at night).

Nutritional nutraceuticals: garlic, berries, citrus, cruciferous, oily fish, wheat germ oil

Improvement of cerebral vessels

Some of the main "highways" lead to the "capital" - the brain. Every minute, 1 to 1.5 liters of blood passes through the brain. It is he who controls all the processes of life of the body. The health of the brain vessels ensures cognitive longevity - the health of memory for many years.

What will help us keep the brain vessels healthy for as long as possible?

Nutraceuticals for cerebral vessels are called neurotropic substances. They improve cell membranes, reduce blood viscosity, promote the delivery of oxygen and nutrients to the brain.

1. DMAE - stimulates the production of acetylcholine - this is a key substance for the growth of new structures in the brain and for maintaining the normal activity of old ones. Best taken with ginkgo biloba and lecithin.

   How to take: 250 mg 1-3 times a day between meals.

2. Bacopa Monnieri is an important anti-aging agent in Ayurvedic medicine. Stimulates blood circulation in the brain.

   Reception rules: 500 mg during breakfast and lunch.

3. Tocotrienols and tocopherols (vitamin E) - help the growth of collateral vessels of the brain, providing its better blood supply, reduce the deposition of cholesterol on the walls of blood vessels. The process of growth of new vessels is activated after 10 weeks of the use of tocotrienols.

   Rules for taking: 500 mg total of tocopherols and tocotrienols 1-2 times a day with meals.

Nutritional nutraceuticals:

• Vitamin E - walnuts and hazelnuts, almonds, avocados, salmon, red palm kernel oil and wheat germ oil.
• Phospholipids - liver, caviar, olives, fish oil, legumes, seeds.
• Omega 3 - herring, mackerel, caviar, flaxseed, chia seeds, nuts.

Do not forget that one of the best "nutraceuticals" for the health of the vessels of the brain and the body as a whole is physical activity.

Aerobic exercise provides more blood flow to the brain, especially the hippocampus, an area that is critical for memory. A 2017 study of 51 healthy men and women aged 18 to 35 found that those who had the highest level of fitness, the hippocampus was firmer and more resilient, and they performed better on memory tests.

Working with cerebrovascular health has many future benefits:

1. Reduced risk of dementia and Alzheimer's disease.

2. Improvement of cognitive functions.

3. Reducing the risk of mental disorders, including depression, anxiety.

Please always remember the golden rule of nutritionists: first nutrition and lifestyle, then everything else. Nutraceuticals are just a crutch. We need to look for the reason. Nutraceuticals will help temporarily alleviate the condition, but if the cause is not resolved (mucosal disorders, reduced acidity of gastric juice, lack of digestive enzymes and absorption factors, high content of antinutrients, etc.), then the problem will constantly return.

The role played by trace elements in the human body cannot be overestimated. They are present in bone tissue and tooth enamel, are one of the components of hemoglobin, and help in the digestive system. What can I say - the lack of a single chemical element can adversely affect our health.

Today we live in an increasingly deteriorating environment. And if we add to this the constant stress and the frequent lack of necessary physical activity, then perhaps the only way out of the situation is good nutrition, that is, a properly composed diet. And it should contain not only proteins, fats and carbohydrates, not only various vitamins, but also a whole set of useful minerals.

Classification of minerals

Minerals - natural substances that make up rocks, ores, meteorites (from the Latin minera - ore). In the bones, mineral substances are presented in the form of crystals, in soft tissues - in the form of a true or colloidal solution in combination, mainly with proteins.

The second classification option, more suitable for a nutritionist:

• Macronutrients. Contained in the body in large quantities. Sodium, potassium, calcium, phosphorus, iron, magnesium, chlorine, sulfur.

• Microelements. Their concentration in the body is low. These are zinc, iodine, fluorine, silicon, chromium, copper, manganese, cobalt, molybdenum, nickel, boron, bromine, arsenic, lead, tin, lithium, cadmium, vanadium, etc.

The role of trace elements in the human body

Trace elements are mineral substances, the content of which in the body is measured in milligrams and micrograms. Trace elements include: zinc, iodine, selenium, fluorine, silicon, chromium, copper, manganese, cobalt, molybdenum, nickel, boron, bromine, arsenic, lead, tin, lithium, cadmium, vanadium, etc.

The biological functions of many trace elements, as well as their optimal values, are well studied. For example, iodine, copper, zinc, selenium, manganese. The subtleties of the functions of some other microelements have been studied to a lesser extent. Their possible toxic effects (at elevated concentrations) have been more studied. For example, aluminum, nickel, lead.

Among the many trace elements in the body, only nine are essential, i.e. their imbalance leads to clinical symptoms. All the rest are non-essential - they are characterized by certain biological functions, but deficiency syndromes are unknown. Some of them are components of cells and tissues as a result of adaptation to the environment.

Essential: zinc, iodine, chromium, cobalt (as a component of vitamin B 12), manganese, molybdenum, magnesium, copper, selenium and iron.

Non-essential: boron, phosphorus, nickel, silicon and vanadium.

The content of MCE in the body varies depending on the time of year and age. In particular, with age, the concentration in the tissues of aluminum, titanium, cadmium, nickel, zinc, lead increases, and the concentration of copper, manganese, molybdenum, chromium decreases. In the blood, the content of cobalt, nickel, copper increases and the content of zinc decreases.

During pregnancy and lactation in the blood becomes 2-3 times more copper, manganese, titanium and aluminum. The smallest amount of trace elements - in the spring, the largest - in the fall.

The functions of trace elements are as follows:

• Ensuring a normal acid-base balance.

• Participation in the processes of hematopoiesis, secretion and bone formation.

• Maintaining osmotic pressure at a constant level.

• Management of nerve conduction.

• Establishment of intracellular respiration.

• Influence on the immune system.

• Ensuring full muscle contraction.

• They are part of hormones (iodine is part of thyroxine, zinc is part of insulin and sex hormones, etc.)222

That is, despite the low concentration in the body, many trace elements are the most important catalysts for various biochemical processes involved in all types of metabolism, and also play a significant role in the adaptation of the body in normal and especially in pathology.

Who needs to monitor their daily micronutrient intake?

It is recommended to observe the ratio of microelements in the diet for everyone without exception to maintain health and well-being. For some categories of people this is especially important:

1. People who are actively involved in sports. Heavy physical activity exhausts the body, which means that it is especially important for athletes to replenish their energy and macronutrient reserves.

2. Persons who do not consume animal food. Vegans are a particular risk group, as meat is an indispensable source of many nutrients that are essential for health.

3. Children and the elderly.

4. Those who experience high emotional stress.

5. People who are constantly dieting.

6. Pregnant women and women who are breastfeeding. Vitamins, minerals, macro- and micronutrients play a major role in maintaining health and well-being.

7. People during periods of colds, as well as people suffering from chronic diseases.

8. Persons with bad habits such as smoking and drinking alcohol.

9. People on hormone therapy.

Norms of consumption of trace elements for humans

Scientists have long calculated how many trace elements a person needs to consume. Their main sources can be either food or special vitamin-mineral complexes. In order for the body to function smoothly, it is important to replenish micronutrient reserves on time. This ensures excellent health, good mood, high efficiency, and also allows you to push back old age and strengthen the immune system.

* Average daily requirement for adults: men and women aged 25 to 51. The norms recommended by the German Society of Nutritionists (Deutsche Gesselschaft fur Ernahrung - DGE) are given. Data for pregnant and lactating also from this organization.

Signs of deficiency of important trace elements in the body

There are several main reasons that provoke a lack of minerals in the human body, namely this: the wrong approach to nutrition; consumption of poor quality water; living in an unfavorable region from a geological point of view; a side effect of drugs, etc. As you can see, there are many reasons - therefore, it is necessary to pay close attention to the signs of a possible deficiency of nutrients in the body.

Zinc

Some signs of deficiency:

• Irritability, fatigue, memory loss, sleep disturbance.

• Hyperactivity.

• Decreased visual acuity.

• Loss of taste, mouth ulcers.

• Olfactory disorders.

• Weight loss, emaciation.

• Scaly skin rashes, acne, furunculosis, eczema, dermatitis, psoriasis, trophic ulcers, poor wound healing. Exfoliation of nails, the appearance of white spots on them.

• Dull hair color, dandruff, growth retardation, hair loss.

• Decreased insulin levels.

• Growth retardation, late puberty in children (especially boys).

• Decreased T-cell immunity, reduced resistance to infections (frequent and prolonged colds).

Iodine

Some signs of deficiency:

• Abnormalities in the production of thyroid hormones.

• Goiter formation.

• Edema of the face, limbs and trunk.

• Elevated cholesterol.

• Bradycardia.

• Constipation.

• A sharp lag in mental and physical development;

• Short stature, skeletal deformities.

• Decreased fertility.

• Drowsiness.

Copper

Some signs of deficiency:

• Inhibition of iron absorption, impaired hemoglobin formation, inhibition of hematopoiesis.

• Deterioration of bone and connective tissue, impaired bone mineralization, osteoporosis, bone fractures.

• Increased predisposition to bronchial asthma, allergic dermatoses.

• Violation of hair pigmentation, vitiligo.

• Delayed sexual development in girls, menstrual dysfunction, decreased libido in women, infertility.

• Inhibition of the functions of the immune system.

In addition to a depleted diet and impaired copper metabolism, a common cause of copper deficiency is long-term use of corticosteroids, non-steroidal anti-inflammatory drugs, and antibiotics.

Selenium

Some signs of deficiency:

• Weak growth or hair loss.

• Dystrophic changes in nails.

• Decrease in the body's immune defenses.

• Liver dysfunction.

• Insufficiency of the reproductive system (mainly male infertility).

• Growth retardation in children.

• Dermatitis, eczema.

Manganese

Some signs of deficiency:

• Fatigue, weakness, dizziness, bad mood.

• Deterioration of thinking processes, the ability to make quick decisions, memory loss.

• Violations of the contractile function of the muscles, a tendency to spasms and convulsions, muscle pain, movement disorders.

• Degenerative changes in the joints, a tendency to sprains and dislocations, osteoporosis in menopause.

• Violations of skin pigmentation, the appearance of a small scaly rash, vitiligo.

• Delayed growth of nails and hair.

• Decrease in the level of "useful" cholesterol in the blood, impaired glucose tolerance, increased overweight, obesity.

Silicon

Some signs of deficiency:

• Weakness of the connective tissue (broncho-pulmonary system, ligaments, cartilage).

• Weakness of bone tissue (osteoporosis, tendency to fractures).

• Thinning, brittleness, hair loss.

• Tendency to inflammatory diseases of the stomach and intestines.

What is the danger of an excess of trace elements in the body

Few people know, but a surplus of vitamins and minerals is just as harmful as their lack. Drinking vitamin-mineral complexes “just in case” is a big mistake. The use of excessive amounts of micronutrients can lead to serious health problems, even death.

• Manganese

Excess manganese in the body causes irreparable harm to health. The norm is the consumption of this element in an amount of up to 40 mg per day. If more enters the body, it leads to loss of appetite, hallucinations, decreased ability to work, muscle pain and atrophy, chronic fatigue, drowsiness, depressive disorders, and even damage to the pulmonary system.

• Iodine

An increased iodine content in the body can be the cause of hyperthyroidism, a serious endocrine disease characterized by weakness, an unstable psychological state, and sweating. Also, with a large use of iodine, body temperature rises in the absence of inflammatory processes. Other symptoms are persistent headaches, nausea, lethargy and weakness.

• Silicon

If an excessive amount of silicon accumulates in the body, this can cause the formation of kidney stones, as well as the death of tissues in the lungs and abdominal organs. Urolithiasis can also develop due to excess silicon in the body. The fact is that it activates the processes of formation of salts in the urine. And if silicon enters the body through the respiratory tract, it causes difficulty breathing and the development of silicosis.

• Selenium

Detrimental to health is the use of selenium in an amount of more than 5 milligrams per day. In this case, depression, mood swings, an unpleasant smell of garlic from the mouth and from the skin may develop, the condition of the liver worsens, brittle nails, nausea and vomiting can be observed.

• Copper

Excess copper in the body is extremely rare. If you are worried about muscle pain, fatigue, apathy, irritability, depressive thoughts, insomnia, you need to check if there is an overabundance of this element.

Certain processes in the body can contribute to an increase in copper stores. For example, chronic diseases of the kidneys and bronchi, cardiovascular diseases, schizophrenia. Excessive alcohol consumption can also accumulate copper. And this is not the whole list of reasons for the excess of this trace element.

Correctly build a diet to avoid such problems.

• Zinc

If an excess of zinc accumulates in the body, this leads to a deterioration in the condition of hair and nails, interruptions in the functioning of the liver, deterioration of immunity, nausea, disorders in the pancreas and prostate gland.

• Fluorine

Too much fluoride intake leads to bone and dental problems. Eating disorders can also be observed, and even damage to the central nervous system.

Products containing essential trace elements

Zinc

It is concentrated in the thymus gland, in the insular apparatus of the pancreas, bone tissue. Necessary for cellular (tissue local) immunity of the skin, mucous membranes. Accelerates wound healing, prevents skin inflammatory diseases (acne, eczema, neurodermatitis, psoriasis, etc.). Contained in the insulin molecule and in the enzyme alcohol dehydrogenase. It decreases with an excess of refined carbohydrates in the diet and an excess of alcohol.

The content of Zn in 100 g of products:

• Oysters (100-400 mg).

• Pumpkin seeds (10).

• Wheat bran, rye (13).

• Meat of beef, roe deer, lamb, elk, venison, horse meat (2-5).

• Birch leaf, celandine grass.

• Pine nuts (6.5).

Selenium

A trace element that is necessary for the synthesis of Se-dependent hydroline peroxidase. Participates in the neutralization of more than 300 toxic substances and heavy metals in the body. Necessary for the deiodization reaction of thyroid hormones.

Se content in 100 g of products:

• Garlic (200-400 mcg).

• Fat (200-400 mcg).

• Wheat germ (110 mcg).

• Pine nuts (50 mcg).

• Coconut (810 mcg).

• Brazil nut (1910 mcg).

• Oregano, celandine.

• Golden root, leuzea, ginseng.

• White mushrooms (40 mcg).

Manganese

It is part of cartilage and connective tissue. Essential for insulin synthesis. The content of Mn in 100 g of products:

• Rye bread (1.5 mg).

• Buckwheat (1.5 mg).

• Horseradish (1.3 mg).

• Green tea.

• Wheat bran.

• Blueberries, blueberries, raspberries, chokeberries.

Chromium

A trace element that regulates carbohydrate metabolism, the activity of the heart muscle and blood vessels.

Cr content in 100 g of products:

• Tuna (90 mcg).

• Salmon (55 mcg).

• Mackerel (53 mcg).

• Herring (51 mcg).

• Beets (50 mcg).

• Shrimp (20 mcg).

• Quail eggs (14 mcg).

• Lentils (10.8 mcg)

Copper

Copper, like iron, plays an important role in maintaining the optimal composition of the blood, namely in the formation of hemoglobin. Moreover, the iron that accumulates in the liver will not be able to take part in the formation of hemoglobin without copper.

Food sources of copper:

• nuts;

• legumes;

• animal liver;

• potato;

• germinated wheat;

• seafood;

• fish;

• dried fruits (especially prunes);

• chocolate;

• garlic;

• eggs;

• dairy products.

In general, copper is found in almost all iron-containing products.

Fluorine

Fluorine is the main component of mineral metabolism. This microelement is responsible for the state of bone tissue, the full formation of the bones of the skeleton, as well as the condition and appearance of hair, nails, teeth. Food sources of fluoride:

• tea;

• fish;

• mineral water;

• walnuts;

• cereals;

• Cod liver;

• spinach;

• beet;

• seafood;

• meat;

• milk.

Iodine

The main function of iodine is to ensure the synthesis of a thyroid hormone called thyroxine. In addition, iodine is actively involved in the creation of phagocytes, which are a kind of "patrol" cells that destroy garbage and all kinds of foreign bodies directly in the cells. Products containing iodine:

• sea ​​salt;

• green vegetables;

• edible iodized salt;

• ocean and sea fish;

• seafood, including seaweed and seaweed;

• onion;

• garlic;

• eggs;

• Cod liver;

• beans;

• beet;

• oriental spices (especially ginger, pepper, coriander, as well as cumin, cloves and turmeric);

• carrot;

• cabbage of different varieties;

• potato;

• tomatoes.

Silicon

Despite the fact that silicon is present in the blood in a fairly small amount, with a decrease in its reserves, a person begins to react sharply to weather changes (this can be mood swings, severe headaches, and a deterioration in mental state). Food sources of silicon:

• rice;

• oats;

• barley;

• soy;

• legumes;

• buckwheat;

• pasta;

• corn;

• nuts;

• eggs;

• fish caviar;

• green vegetables;

• seafood;

• dairy products;

• seeds;

• mushrooms.

In addition, silicon is found in grape juice, wine and beer.

Compensation for the lack of trace elements in the body

Why is mineral deficiency so critical for us? This is due to the functions of these substances in our body. Unlike vitamins, minerals enter the structures of our body, tissues, tissue structure, bone tissue, connective tissue and many others, that is, to a certain extent, our body consists of minerals.

Today we coexist with factors that lead to shortages. Firstly, the low diversity of the diet is due to our evolutionary path, including the modern way of life, when a lot is on the run, there is not enough time for much, especially for a varied diet, and, accordingly, the nutritional density of the diet falls.

Secondly, our needs for vitamins and minerals are thought to have evolved relatively recently on an evolutionary scale. But in those times when our need was formed, a person moved much more. Hunting, farming and much more led to the fact that energy consumption per day was approximately equal to 5 thousand kilocalories. Today, the way of life has changed dramatically. Physical activity has decreased, respectively, our average daily requirement is two and a half thousand kilocalories. Energy demand is 2 times lower, but evolutionarily our metabolism, our biochemistry has not changed much over this short period. Accordingly, the internal needs for minerals have not changed either, that is, we need less food, but the same amount of minerals and vitamins. As a result, we eat less and get less.

The next important factor is also related to our lifestyle - this is often an increased expense. For example, it's no secret to anyone that in situations of stress, deep feelings, as well as colds, our body needs and consumes many times more vitamin C and zinc. Do we replenish the spent vitamins and minerals after such situations? Of course not.

How to detect deficiency in practice? Many symptoms overlap, such as fatigue, irritability, insomnia. It is impossible to say exactly what caused it. Therefore, symptoms are used for primary analysis. But the most important tool for detecting deficiencies is laboratory tests.

In the modern world, experts recommend an annual general examination. It can be on a different scale. The recommended minimum is a check-up for blood or serum levels of minerals and mineral substances, vitamins, total protein and some related elements.

Accordingly, if a person does not have the opportunity to go through a full check-up, then indirect signs of deficits are used, which help at least understand the direction in which to dig.

Take, for example, zinc, one of the most important and essential trace elements. For example, the laboratory norm of zinc is from 75 to 120 micrograms per deciliter, but the optimum is the value at which the human body works optimally, as efficiently as possible, in terms of health and general condition. And now the optimum value for zinc is above 85. The norm is something rather average, long-established. The optimum is from the modern practices of the integrative approach.

The main point in the protocol for the restoration of deficits is the work with the diet. Even if we see a deep deficit that will be restored with drugs, dietary supplements and a specialist, then after getting out of this deficit, our obligatory task is to give a person recommendations on enriching the diet with specific products.

When talking about a replenishment protocol, it is important to distinguish between prophylactic doses of minerals. They are used when there is no deficiency yet, when laboratory values, for example, are within the optimum, then on a prophylactic basis it is recommended to take prophylactic doses with a certain frequency, given that in the modern world products can be deprived of the necessary elements.

The second concept is supplementary doses. These are higher doses that can be taken and prescribed only after tests revealing a deep deficiency, only as part of a general protocol for a certain period, with cofactors to help absorption. This is already a direct protocol for getting out of a deep deficit.

Compatibility of trace elements and vitamins

Our body is like a chemical factory in which many different processes take place simultaneously. All these processes require a variety of elements that we get from the outside - proteins, fats, carbohydrates, vitamins and minerals. Some vitamins and minerals interfere with the absorption of each other, while others, on the contrary, help.

The simultaneous intake of vitamins and minerals that combine well with each other gives an effect many times greater than the effect of taking them separately. Synergy is exactly the case when 2+2=10, not 4.

The reasons for the increase may be different. Vitamins and minerals can interact when stored or already in the stomach, helping to absorb each other (pharmaceutical interaction). Or they can enhance each other's action by participating in the same processes in the body (pharmacological interaction).

• Vitamin B

Poor compatibility with vitamins B2, B3, B6 and B12 and the minerals magnesium and calcium. Excessive consumption of vitamin B1 is dangerous in itself, due to the often occurring allergic reactions. Co-administration of vitamin B1 with vitamin B12 may exacerbate an allergic reaction. Vitamins B2 and B3 completely destroy vitamin B1. Vitamin B6 inhibits the transition of vitamin B1 to a biologically active state. Magnesium and calcium interfere with the absorption of vitamin B1, significantly reducing its solubility in water.

• Vitamin B2

Good compatibility with vitamins B3, B6, B9 and K and with the mineral zinc. The transition of vitamins B3, B6, B9 and K into the active form occurs with the participation of vitamin B2. Vitamin B2 increases the bioavailability of zinc. Poor compatibility with minerals, iron and copper. They slow down the absorption of vitamin B2.

• Vitamin B3

Good compatibility with iron, copper and vitamins B2, B6 and H. Copper and vitamin B6 improve the absorption of vitamin B3.

• Vitamin B5

Good compatibility with vitamins B1, B2, B4, B9, B12 and C. Vitamins B1 and B2 significantly improve the absorption of vitamin B5. Vitamin B5 facilitates the absorption of vitamins B4, B9 and C. Poor compatibility with copper. Copper reduces the activity of vitamin B5.

• Vitamin B6

Good compatibility with vitamin B2 and with the minerals copper and zinc. Vitamin B2 helps vitamin B6 to become active, and magnesium improves its ability to penetrate cells. Vitamin B6 reduces the loss of zinc in the body.

Poor compatibility with vitamins B1 and B12. Vitamin B6 inhibits the transition of vitamin B1 to its active form. Vitamin B12 contributes to the destruction of vitamin B6.

• Vitamin B9

Good compatibility with vitamin C. Vitamin C preserves vitamin B9 in body tissues.

Poor compatibility with zinc. Zinc and folic acid (vitamin B9) together form an insoluble complex that impairs the absorption of both.

• Vitamin B12 (methylcobalamin)

Good compatibility with vitamins B5, B9 and calcium. Calcium helps the absorption of vitamin B12 in the body.

Vitamin B12 (cyanocobalamin) has poor compatibility with iron, manganese, copper and vitamins A, B1, B2, B3, B6, C and E. Under the influence of iron, manganese and copper and vitamins A, B1, B2, B3, B6, C and E vitamin B12 becomes inactive.

• Vitamin C

Good compatibility with vitamins A, E, B5 and B9. The antioxidant effect of vitamin C is enhanced by carotenoids, vitamin E and flavonoids. Vitamin C restores the activity of vitamin E, promotes the preservation of vitamin B9 in tissues, and helps the absorption of calcium and chromium.

Poor compatibility with B1, B12 and copper. When a person takes vitamin C, B12, copper, vitamin B1 in different tablets and at different times, their maximum concentration in the blood is reached, which reduces the possibility of developing a negative interaction.

An overdose of vitamin C leads, among other troubles, to leaching of copper from the body.

• Vitamin A

Good compatibility with vitamins C and E and the minerals iron and zinc. Vitamins C and E protect vitamin A from oxidation. Vitamin E improves the absorption of vitamin A, but only if there is little vitamin E. A large amount of vitamin E, on the contrary, interferes with the absorption of vitamin A. Zinc improves the absorption of vitamin A, participating in its transformation in the retina. Vitamin A improves the absorption of iron and allows the use of iron stored in the liver.

An excess of vitamin A is toxic!

• Vitamin D

Good compatibility with calcium and phosphorus. Vitamin D improves the exchange of phosphorus and calcium in the body. Iodine enhances the activity of vitamin D 200 times. Good compatibility with vitamin E, retinol.

• Vitamin E

Good compatibility with selenium and vitamin C. Selenium enhances the antioxidant effect of vitamin E. Vitamin C restores the functions of vitamin E when oxidized.

Poor compatibility with magnesium, zinc, copper and vitamin D. To increase the absorption of vitamin E, it should be consumed separately from magnesium, zinc, copper and vitamin D.

Vitamin E deficiency causes poor absorption of iodine!

• Vitamin K

Good compatibility with calcium and vitamin B2. Vitamin K helps calcium build bone tissue in the body. Vitamin B2 is essential for the conversion of vitamin K into its active form.

Poor compatibility with vitamins E and A. They prevent the penetration of vitamin K into cells.

• Copper

Good compatibility with vitamin B6 and iron. Poor compatibility with zinc and vitamins B2, B5, B12, C and E. Copper interferes with the absorption of vitamins B2, B5, B12, C and E. Copper also interferes with the absorption of zinc.

In large quantities, copper impairs the absorption of iron, although in small quantities, on the contrary, it has a beneficial effect.

• Zinc

Good compatibility with vitamins A, B2 and B6. Zinc improves the absorption of vitamin A by participating in its transformation in the retina. Vitamin B2 increases the bioavailability of zinc, and vitamin B6 prevents the loss of zinc from the body.

Poor compatibility with vitamin B9, calcium, iron, and copper. Calcium, iron and copper interfere with the absorption of zinc by the body. Zinc and vitamin B9 together form an insoluble complex, which impairs their absorption. In addition, excess zinc interferes with the absorption of other minerals, especially manganese, copper, and iron. Since large doses of zinc interfere with the absorption of selenium and copper, anemia can result.

• Iodine

Good compatibility with selenium, zinc and copper. Poor compatibility with calcium, manganese, lead. Lithium reduces the activity of the thyroid gland, and iodine increases the side effects of lithium. Competitors of iodine for the receptor are chlorine, bromine, fluorine.

• Silicon

With a lack of silicon, the absorption of calcium, iron, cobalt, manganese, fluorine and other substances decreases, and the body's metabolism is disturbed.

To improve the absorption of silicon, calcium, potassium, magnesium and manganese are needed.

Meat food interferes with the absorption of silicon. Therefore, despite the high content of silicon in the body of marine animals, they are not a good source of this silicon, since animal proteins interfere with its absorption.

Vegetable food, fiber contained in vegetables and fruits, promotes the absorption of silicon in the body.

Of course, remembering all the above information is not so easy. For convenience, you can use the compatibility table of the most common vitamins and minerals.

In addition to the compatibility of various vitamins and minerals with each other, it is desirable to take into account the influence of products. Vitamin-mineral complexes are only an addition to your main diet, which also contains biologically active substances. This influence is not always favorable.

The paradox is that all of the above factors are usually the main reason why you do not get enough vitamins and minerals from food and are forced to take them in the form of tablets.