Which is better, vitamin C or ad drops?

Vc, va and vd have their own uses and cannot be unified.

Vitamin d, as long as you get more sunshine, your body will produce it by itself.

Vitamin c needs to be obtained from food.

Vitamin A and carotene should generally be obtained from food.

=============================

Functions of commonly used vitamins

Title of article

General function

Lack of symptoms

main sourc

Vitamina

Enhance vision when the light is insufficient, maintain the normal function of mucosa, and make skin smooth and tender.

Night blindness, dry eyes, dry skin and itching.

Carrots, green leafy vegetables, egg yolk and liver.

Vitamin B 1

Strengthen the function of nervous system and keep the normal activity of the heart.

Depression, gastrointestinal discomfort, beriberi, numbness of hands and feet.

Beans, brown rice, milk and poultry.

vitamin B2

Maintain oral and digestive tract mucosal health, maintain eye vision, and prevent excessive leucorrhea.

The corners of the mouth are cracked and ulcerated, the oral mucosa is inflamed, and the eyes are easily tired.

Lean meat, liver, egg yolk, brown rice, green leafy vegetables.

vitamin B?

Keep the body and mental system in a normal state, maintain the balance of sodium and potassium in the body and produce red blood cells.

Anemia, cramp, headache, peeling, vomiting, acne.

Lean meat, nuts, brown rice, green leafy vegetables and bananas.

Vitamin B 12

Prevent anemia, make red blood cells, and prevent nerve damage.

Fatigue, mental depression, memory loss, anemia.

Liver, fish, milk and kidney.

folic acid

Make red blood cells and white blood cells to enhance immunity.

Tongue swelling, anemia, indigestion, fatigue, gray hair and memory loss.

Vegetables, meat and yeast, etc.

Vitamin B3 nicotinic acid

Keeping skin healthy and maintaining blood circulation is helpful to the normal operation of the nervous system.

Fatigue, headache, vomiting, muscle pain.

Green leafy vegetables, liver, kidney, eggs, etc.

Calcium pantothenate pantothenic acid

Make antibodies, enhance immunity, and help transform carbohydrates, fats and protein into energy.

Oral ulcer, memory loss, diarrhea, insomnia, fatigue and even hypoglycemia.

Brown rice, liver, eggs, meat.

vitamin C

Fight free radicals, help prevent cancer, lower cholesterol, enhance body immunity, fight diseases and prevent scurvy.

Gum bleeding, tooth loss is easy to catch a cold, slow wound healing, subcutaneous bleeding, indigestion and so on.

Fruits, especially oranges, vegetables, tomatoes, potatoes, etc.

VitaminD

Help children develop teeth and bones, supplement calcium needed by adult bones and prevent osteoporosis.

Children with rickets, anorexia, diarrhea, etc.

Cod liver oil, dairy products, eggs. Get some sunshine.

vitamin

Fighting against free radicals is helpful for preventing cancer and cardiovascular diseases, improving wound smoothness, lowering blood pressure and reducing irregular menstruation.

Red blood cell damage, nerve damage, infertility, irregular menstruation, muscle damage, uterine function decline.

Cold pressed vegetable oil, dark green vegetables, eggs, milk, liver, wheat and nuts.

Weiminke

Coagulation helps repair and bone growth.

Abnormal internal bleeding.

Broccoli, cauliflower, broccoli, egg yolk, liver, wheat and so on.

Calcium calcium

Elements that make bones and teeth, maintain normal heartbeat, and prevent spasm and blood coagulation.

Joint pain, fragile nails, hypertension, cramps, rickets, tooth decay, osteoporosis.

Milk, dairy products, fish, seafood, green vegetables.

magnesium

The catalyst of enzyme contributes to the absorption of calcium.

Affect the normal response of nerves and muscles.

Dairy products, fish, meat, seafood, fruit, etc.

Iron iron

One of the important raw materials for making blood.

Anemia, fragile hair, indigestion and fatigue.

Eggs, fish, liver, meat, poultry, green vegetables, wheat.

Zinc zinc

The growth and function of prostate can prevent acne, help to produce collagen, enhance immunity and accelerate wound healing.

Loss of taste and smell, fragile nails, hair loss, abnormal prostate function.

Yeast, egg yolk, fish, seaweed, beans, seafood, wheat.

Selenium selenium

It can resist free radicals and prevent cancer.

It can cause cell damage and abnormal liver function.

Meat, wheat, yeast, poultry, seafood and vegetables.

Chromium chromium

Participate in the metabolic process of glucose and stabilize blood sugar content.

Burnout, fatigue, abnormal blood sugar content, arteriosclerosis.

Beer, yeast, meat, wheat, dried beans, chicken, millet, dairy products.

========================

The story of vitamins

1, preface: the story of vitamins

Vitamins, also known as vitamins, are indispensable nutrients for the human body. It was named "life-sustaining nutrient" by Polish scientist Fink. If the human body lacks vitamins, it will suffer from various diseases. Because vitamins and enzymes participate in the metabolism of the body together, they can effectively regulate the function of the body. So how were vitamins discovered? How much has mankind paid in this process? The discovery of vitamins has a long history.

People's understanding of vitamins began more than 3000 years ago. At that time, the ancient Egyptians found that night blindness could be cured by some food, although they didn't know which substances in the food played a medical role, which was the most hazy understanding of vitamins.

15 19, an ocean-going fleet led by Portuguese navigator Magellan sailed from the east coast of South America to the Pacific Ocean. Three months later, some crew members had broken gums, some had nosebleeds and some were weak. When the ship arrived at its destination, only 35 of the original 200 people survived, and people could not find out why.

1734, on a seagoing ship bound for Greenland, a crew member suffered from severe scurvy. At that time, the disease could not be cured, and other crew members had to abandon him on a desert island. When he woke up to feed his hunger with weeds, his scurvy was cured in a few days.

Scurvy like this once claimed the lives of thousands of British sailors. 1747, Dr. Linde, a British naval doctor, summed up the previous experience and suggested that sailors of the navy and expeditionary fleet eat more lemons during their voyage. His idea was adopted, and scurvy never happened again. But at that time, I didn't know what substance in lemon was resistant to scurvy.

19 12 after thousands of experiments, the Polish scientist Fonk finally extracted a kind of white material which can treat beriberi from rice bran. This substance is called "life-sustaining nutrient" by Fonk, which is also called vitamin for short.

As time goes by, more and more kinds of vitamins are recognized and discovered, and vitamins become a big family. People arrange them for easy memory. Vitamins are arranged from A, B and C to L, P, U and so on.

Modern science has further affirmed the role of vitamins in anti-aging and preventing heart disease and cancer.

Appendix: the history of vitamin development in 3500 BC-the ancient Egyptians discovered a substance that could prevent and treat night blindness, which was later vitamin A1600-doctors encouraged eating more animal livers to treat night blindness. 1747-Scottish doctor Linde discovered that lemon can cure scurvy, which was later vitamin c 183 1 year-carotene was discovered. 1905- goiter was cured with iodine. 19 1 1 year-Polish chemist Fink named it vitamin. 19 15- Scientists believe that pellagra is caused by a lack of certain vitamins. 19 16- vitamin b was isolated. 19 17- British doctors found that cod liver oil can cure rickets, and then concluded that the disease was caused by the lack of vitamin D. 1920- It was discovered that the human body can convert carrots into vitamin A.1922-D E was discovered. 1928- Scientists found that at least two kinds of vitamin B, 1933- vitamin E, were first used for treatment. 1948- High-dose vitamin C is used to treat inflammation. 1949- Vitamin B3 and Vitamin C are used to treat schizophrenia. The relationship between 1954- free radicals and human aging has been uncovered. Enzymes above 1957 -Q 10 were found. 1969- Super antioxidant enzyme was found in the body. 1970- vitamin c is used to treat colds. 1993- Harvard University published research results on the relationship between vitamin E and heart disease.

2. Why is there an argument now?

The earliest knowledge of vitamin (vitamin C) began more than 200 years ago, and it has been more than 40 years since the last vitamin (vitamin D) was discovered. However, scientists have never stopped studying vitamins, especially in the last 20 years of the last century, people's understanding of vitamins has undergone profound changes. Some very important discoveries have changed the traditional view of vitamins in the medical field, and more importantly, vitamins are being applied to the public more and more. Like other concerns, taking vitamins for health care has also caused great controversy. This argument has continued to this day and will certainly continue. To some extent, this debate is no longer a pure academic debate, but a conflict of philosophical attitudes. Faced with a large number of but still limited studies, conservatives believe that vitamin health care still lacks evidence to prove its effectiveness and absolute safety, so they oppose taking vitamin health care; On the other hand, pragmatists believe that even though it may be effective and relatively safe, it is worth a try, so they support taking vitamins for health care. Obviously, the voice of the latter has gained the upper hand now, and some experts have given suggestions on taking methods and doses in less rigorous popular science books, which are very popular. For example, Dr. Earl M (R. PH) and his series of works have been translated into China's Vitamin Classic, Nutrition Supplement Classic, Anti-aging Classic (both from Inner Mongolia) and other similar books, which are deeply loved by the public and affect people's choices. More and more people often take vitamins in real life.

3. What are vitamins?

There are many kinds of vitamins: 10. From the most basic biochemical concept, they are such organic substances: they are very small in human body, but they have great physiological functions, because they often participate in a wide range of biochemical reactions as auxiliary components of some important enzymes in the body, which determines some very important metabolic processes. They cannot be synthesized in the human body and must be directly supplied by food. Once a certain vitamin is lacking in food, it will cause corresponding metabolic disorder without exception, and show relatively specific clinical symptoms, such as scurvy caused by vitamin C deficiency; Vitamin B 1 deficiency leads to beriberi; Lack of nicotinic acid (sometimes called calcium pantothenate) can lead to boils. Therefore, vitamin is an essential nutrient for human body. There are mainly vitamins A, D, E, K, C, B 1, B2, B6, B5, B 12, folic acid, biotin, carotene and so on. Different from protein, fat and carbohydrate which we are familiar with, vitamins participate in the metabolism of energy in the body, but they do not contain energy, so vitamin supplementation will not lead to the usual overnutrition and obesity. However, too many vitamins are still harmful to health. Excessive vitamins can cause toxic reactions and show corresponding symptoms. In particular, fat-soluble vitamins such as vitamins A, D and K will accumulate in the body over time, which is more likely to cause poisoning. However, water-soluble vitamins such as vitamin C and B are easily excreted in urine and cannot be accumulated in the body, so unless they are eaten in excess (such as 100 times the normal requirement), it is difficult to cause poisoning.

4. A new view of vitamins.

It can be said that researchers attached great importance to vitamin deficiency from the beginning, which promoted the great discovery and comprehensive research of various vitamins in the first 50 years of the 20th century, during which almost all vitamins were confirmed and studied. However, this emphasis also restricts people from studying vitamins in a broader field of vision to a certain extent. It was not until 1970s that Bao Lin, a biochemist and Nobel Prize winner in chemistry, proposed for the first time that a large dose of vitamin C (far exceeding the normal requirement of human body) could prevent and treat colds. Although not every Nobel Prize winner agrees with his conclusion, Pauling's research has really attracted academic attention to the application of vitamins in excess of physiological needs, which has led to a large number of similar studies around the world. After 1980s, although the debate about some research achievements became more intense, including the book Cancer and Vitamin C published by Pauling and his collaborator Dr. Cameron, some important achievements began to appear, and people's understanding of vitamins became deeper. Among them, the most striking thing is the discovery of the antioxidant effects of vitamin C, vitamin E and carotene (precursors of vitamin A), and it is clear that they can resist the oxidative damage of free radicals to cells from different links in the body. Because medical research on free radicals reveals that free radicals are small molecules and high-activity oxidants produced with normal metabolism of the body, and their damage to cell membranes and other structures is closely related to the progress of chronic processes such as aging, cell canceration, arteriosclerosis, brain atrophy and tissue degeneration. Therefore, it is reasonable to think that these antioxidant vitamins can enhance the antioxidant capacity in the body, reduce the harm of free radicals and prevent the occurrence and development of the above-mentioned chronic diseases. A large number of (though not all) studies have confirmed this.

5. Treat the problem of vitamin overdose scientifically.

Relatively speaking, vitamins A and D (that is, cod liver oil products) are two "dangerous" vitamins, and there are many cases of excessive poisoning in practical application (mainly used for supplementing calcium for children). Therefore, when taking these two vitamins, we must strictly control the dosage and don't eat them at will. Other vitamins with antioxidant effects, including vitamins C, E, carotene, etc. And the toxicity of vitamin B group is very low, even if it is excessive, it will not lead to any serious consequences. It is worth noting that the dosage of vitamins used in almost all experiments to study the health care function of vitamins far exceeds their physiological needs. In some intervention research projects, the dosage of vitamins is several times or dozens of times the physiological needs. Although there is no need to use such a large dose in practical application, it still makes some experts worry about the abuse of vitamins and oppose taking large doses of vitamins to delay aging and prevent diseases or cancer. Because even the above three vitamins with extremely low toxicity will still have adverse effects on health in the case of excessive dosage, for example, vitamin C exceeding 4g/ day (equivalent to eating half a bottle of vitamin C every day) will cause urinary calculi; More than 50 mg/day of β -carotene (about equivalent to taking 10 capsules a day) may cause yellow skin staining; Vitamin E exceeding 10000 units/day (approximately equivalent to taking 100 tablets every day) will cause changes in liver function. But more experts still support taking large doses of antioxidant vitamins, because almost no one will take such a large dose almost crazily in practical application, so these side effects can only be "done" in animal experiments, just to scare people. In addition, large doses of vitamin C and vitamin E have been used as drugs in clinic for many years, with clear effects and few side effects. Therefore, many times, for example, for people at risk of chronic diseases or tumors mentioned above, the question is not whether to take large doses of antioxidant vitamins, but how to take them correctly.

6. The relationship between vitamins and vegetables

As we all know, vegetables, especially colored vegetables, are rich in vitamins, and vegetables are one of the main sources of vitamins needed by the human body. In life, many people eat less vegetables and will supplement them by eating vitamin preparations; There are still many people who think that vegetables are rich in vitamins and there is no need to take vitamin preparations. These two practices are one-sided, because vegetables and vitamins cannot replace each other. On the one hand, vitamins cannot replace vegetables. This is because vitamins in vegetables have a certain proportion of natural ingredients, while vitamin preparations are mostly synthetic and their properties will be different; Vegetables are a collection of vitamins, and most vitamin preparations are single (with exceptions); There are some natural substances in vegetables that are not vitamins but have similar effects on human body (some people call them "vitamins"), such as bioflavonoids and chlorophyll, so vegetables have a more comprehensive effect on health; Of course, vegetables also contain minerals, trace elements, carbohydrates, cellulose and other non-vitamin nutrients, and their nutrition is more comprehensive. Therefore, it is almost impossible to replace vegetables with vitamin preparations. When eating less vegetables, taking vitamin C or other vitamins at the same time is only a stopgap measure. Eating vegetables and fruits is far more important than eating vitamins in terms of obtaining comprehensive and balanced nutrition. In addition, vitamins can't replace vegetables in preventing cancer, and eating more vegetables can prevent many kinds of cancers, which has been recognized by nutrition experts all over the world. However, the research results about whether taking vitamins can prevent some cancers are inconsistent. On the other hand, vegetables cannot replace vitamin preparations. As far as vitamin C is concerned, this is because, firstly, not all vegetables are rich in vitamin C, unless you carefully select green, red and purple vegetables and fruits, including peppers, spinach, tomatoes, cauliflower, bitter gourd and oranges, red fruits, strawberries, oranges, kiwis and jujubes, you can eat half a catty of vegetables and half a catty of fruits every day. This is also the reason why according to statistics, about 30% people in our country lack vitamin C. Second, vitamin C is a water-soluble component, which is easy to be lost when washing vegetables. Vitamin c is afraid of high temperature. When cooking, if the temperature is too high or the heating time is too long, such as stews and casseroles, vitamin C in vegetables will be destroyed a lot. Vitamin C is also easily oxidized by oxygen in the air. The longer vegetables and fruits are stored, the greater the loss of vitamin C. Therefore, unless the correct cooking method is used, even if the above colored vegetables are selected, it is difficult to meet the needs of 100 mg of vitamin C per day. Third, even if you choose vegetables and fruits rich in vitamin C and use the correct cooking method, it is difficult to get a large dose of vitamin C, such as 400 mg per day. If you want to get 400 mg of vitamin C through food every day, you need to eat 1 kg of oranges or 2 kg of spinach or 8 Liang of garlic seedlings or 1.5 kg of tomatoes every day. Therefore, it is impossible to play the health care role of large doses of vitamins by relying entirely on food.

7. Who needs to take vitamins?

Since 1990s, taking large doses of vitamins has become more and more popular. Not long ago, a survey by the American Association for Cancer Research showed that 43% of people took multivitamins to prevent cancer, and 24% of people aged 55-64 did so. 54% are 65-65 years old and above. In some developed countries, such as America, vitamin products are sold in food supermarkets. It is very common among some people in some cities in China, such as white-collar women, some patients, elderly intellectuals, medical staff, children, health enthusiasts, Amway direct sellers and so on. Careful analysis shows that taking vitamins has two different purposes, and correspondingly there are two different doses and two different effects. One situation is to supplement when vitamins are lacking, which means that "what is lacking is what is needed". Because the purpose of this supplement method is to prevent vitamin deficiency, and its goal is to meet the physiological needs of vitamins (specifically, the daily recommended amount or reference intake DRIs of vitamin RDA), the dose is usually very small, and even with food intake, the total intake of vitamins only slightly exceeds the physiological needs. So don't worry about vitamin overdose or any side effects. Theoretically, as long as the food structure reaches an ideal balance, people can get enough vitamins from food without additional supplements. But the problem is that it is not easy to achieve this balance, so it is not uncommon for quite a few people to have unbalanced diets and lack vitamins, such as children who are partial to food, teenagers who are sensitive to weight, people who don't eat breakfast, adults who have irregular diets, dieters who have greatly increased nutritional needs, vegetarians, pregnant women and nursing mothers, patients, elderly people with restricted diets, people who are too meticulous about food, and people who never care about recipes. At this time, it is beneficial to supplement the right amount of vitamins. A large-scale study involving 10000 children initiated by the Institute of Nutrition and Food Hygiene, Chinese Academy of Preventive Medicine shows that supplementing physiological doses of multivitamins can promote children's growth and improve their immunity. Therefore, if we don't only pay attention to vitamin supplements and despise food, and don't try to replace food with vitamin supplements, and adhere to the principle of rational use, then it is advisable to supplement appropriate amounts of vitamins. Some authoritative nutritionists, such as Su Zufei, Shen Zhiping and Fang Qi, have the habit of taking small doses of vitamins every day. Another situation is "no shortage, no supplement", that is, using large doses of vitamins to delay aging, beautify the skin, prevent and treat diseases and cancer. In fact, this has nothing to do with whether the body lacks vitamins. This complementary approach has also led to greater controversy. Whether it is effective or not and whether it is safe is the center of controversy. However, more and more evidence supports this practice. Even if those effects are not all true, taking large doses of vitamins does have an impact; Even taking large doses of vitamins is not absolutely safe. As long as you pay attention to the dose, side effects can be easily avoided. Some nutrition experts have accepted this supplement. Professor Ge, chairman of the China Nutrition Society, revealed in a conversation with reporters that he has been taking vitamin C for 10 years, with a daily dose of 400 mg.

8. the health care function of vitamin e.

In September, 2000, the Institute of Nutrition and Food Hygiene of Chinese Academy of Preventive Medicine (the most authoritative nutrition institution in China at present) held a seminar on "Vitamin E and human health" in Beijing. The health care function and safe dosage of vitamin E were deeply discussed. Experts basically affirmed that vitamin E has the following health care functions: 1. Prevention of cardiovascular and cerebrovascular diseases Vitamin E can reduce the plasma cholesterol level, inhibit the proliferation of smooth muscle cells, inhibit the adhesion and aggregation of platelets, reduce the synthesis of leukotrienes, and enhance the release of prostacyclin. The overall effect of these functions is to prevent atherosclerosis, including coronary atherosclerosis and cerebral arteriosclerosis. 2. The anti-tumor effect of anti-tumor vitamin E is related to its antioxidation, immunomodulation and apoptosis induction. 3. Prevention and treatment of diabetes and its complications Although high-dose vitamin E has no hypoglycemic effect, it can reduce lipid peroxidation, scavenge free radicals, correct lipid metabolism disorder and improve platelet and endothelial function, thus playing a role in preventing and treating chronic complications of diabetes. 4. Delaying Alzheimer's disease and central nervous system dysfunction. 5. delay aging. 6. beautify the skin. The meeting also discussed the safety of taking vitamin E. Experts tend to think that the toxicity of vitamin E is very low, and the maximum tolerated dose for adults is 800 mg (or unit) per day. In other words, as long as adults take no more than 800 mg of vitamin E every day (equivalent to 8 tablets a day), they don't have to worry about side effects and can take it with confidence; However, if you take more than 800 mg of vitamin E every day for a long time, there are certain risks, including increasing the risk of cerebral hemorrhage.

9. the latest debate about vitamin C.

In the second half of 200 1, the domestic media reprinted the news that "American researchers have recently found that vitamin C is not beneficial and harmless, and it can also induce the formation of substances that damage DNA in some cases". According to the news, according to the latest issue of Science magazine, a research team at the University of Pennsylvania found that vitamin C can be used as a catalyst to help generate a "genetic toxin", which will lead to DNA mutation after interacting with the genetic material deoxyribonucleic acid DNA. It is impossible for such news not to arouse great concern of people who are taking vitamin C or support taking vitamin C, which is not difficult to understand. According to later statistics, hundreds of media across the country reprinted this news and quickly reduced it to rumors that "taking vitamin C will cause cancer" and "taking vitamin C is not good", and there were many discussions at one time. It simply ignores the reports that "it will lead to DNA mutation" and "but researchers also point out that this is not mutually exclusive with various beneficial functions of vitamin C on human body". Later, the new statement that "vitamin C can cause cancer" was generally denied by authoritative experts in China. Professor Ge, chairman of the China Nutrition Society, said in an interview, "Not to mention whether it is correct to take too much vitamin C to cause cancer. As far as the current situation is concerned, the amount of vitamin C added by China people every day is far from the basic dose! Not to mention what is too much. " The 67-year-old nutritionist also told reporters that he has been taking vitamin C for 10 years, and the daily dose is 400 mg. Professor Ge stressed: "In the process of scientific research, such a result will appear at any time, but to become a scientific conclusion, it must stand many repetitions. A result, an experiment, can't explain any problems. "

10. New research on vitamins

The research on the relationship between vitamins and health has made new achievements. In recent years, researchers have found that folic acid combined with vitamin B6 can reduce the level of homocysteine in blood, which, like high cholesterol level, is an independent risk factor for cardiovascular disease. Therefore, taking folic acid and vitamin B6 (recommended doses are 400 micrograms and 5-30 milligrams per day, respectively) can prevent fat from accumulating in arteries, thus avoiding high-risk arteriosclerosis diseases and reducing the possibility of heart disease and stroke. The following are some related studies:

1. A large sample study by Finnish scholars confirmed that if folic acid intake is high, the relative risk of acute coronary events will be reduced by more than 50%. The researchers followed 1980 Finnish men aged 42-60 for an average of 10 years, during which 199 acute coronary events occurred. After comparing the dietary intake of folic acid, vitamin B 12 and B6 with the risk of coronary events in the follow-up population, the researchers found that the relative risk of coronary events was reduced by 55% in patients with high folic acid intake compared with patients with low intake. This correlation is more obvious among non-smokers and non-drinkers. The survey shows that the risk of coronary heart disease in people who take a lot of vitamin B6 has not been significantly reduced, while the risk of coronary heart disease in people who take a lot of vitamin B 12 has only been slightly reduced. This shows that as an early prevention of coronary heart disease, a large amount of folic acid intake has a greater role.

2. Scientists from Australian scientific and industrial research institutions found that vitamin B 12 and folic acid can reduce the risk of heart disease and cancer. Scientists from the Australian Institute of Science and Industry (CSIRO for short) pointed out that if the daily intake of vitamin B 12 and folic acid is three times higher than the normal amount, it can help to slow down the loss of DNA# 15 1 genetic material in body cells and reduce the risk of cancer by three to four times. Vitamin B 12 and folic acid are very helpful to DNA synthesis and DNA function. Scientists say that green vegetables and cereals are rich in folic acid, while meat, chicken, fish, liver and kidney are rich in vitamin B 12. Scientists studied the chromosomal DNA damage of 1000 Australians, and then reached the above conclusion.

========================