Question to the expert: Why spring avitaminosis is a myth
Interview: Olga Lukinskaya
RESPONSES TO THE MAJORITY OF US QUESTIONS we are all used to searching online. In this series of materials we ask precisely such questions - burning, unexpected or widespread - to professionals in various fields.
Fatigue, drowsiness, dull complexion at the end of winter and early spring are often associated with seasonal avitaminosis and are attempted to be treated with fruit juices, smoothies or pharmacy vitamin complexes. But do we really have vitamin deficiency? Do I need to treat it and how to improve my health in the spring? We asked these questions to a specialist.
Vyacheslav Babin
Medical Director and Chief Physician of the Rassvet Clinic, general practitioner, Ph.D.
One of the most popular myths concerning health is associated with the so-called spring avitaminosis. Allegedly, during the winter, a person develops a vitamin deficiency, which results in fatigue accumulating by the spring, working capacity decreases, skin color changes, and constant drowsiness appears. But is it? Vitamins are organic substances that play an important role in a large number of very different processes. It is important that the vitamins (or the substances from which they are formed) are regularly supplied with food: some of them are not synthesized in the body, and parts require components for synthesis, which can only be obtained from the outside.
In fact, beriberi proper is much less common than the myth of its existence, even in developing countries. Hypervitaminosis, that is, an excess of vitamins, is much more common. Earlier in the winter, the intake of vitamins in the body actually decreased: in principle, it became less and on the tables less often (or did not turn out to be there at all) meat, vegetables and fruits. Nowadays there are no such seasonal changes - and many people can eat the above-mentioned all year round. The days when the main vegetables in the winter were potatoes and blanks in the jars are over. Mass deficiency of some vitamins is sometimes noted only in countries with a low standard of living: for example, in refugee camps there is often a deficiency of thiamine (vitamin B1) and vitamin C. It must be understood that the need for vitamins is much less than the need, for example, in essential fatty acids (omega -3 and omega-6) and amino acids. A deficiency of some vitamins is possible only with a general depletion.
Of course, avitaminosis nevertheless occurs, but the change of seasons has nothing to do with it. They can lead to hard diets, starvation, alcohol abuse. Some diseases of the intestines or operations on it may interfere with the absorption of vitamins and other substances. Uncontrolled medication and smoking are also causes of vitamin imbalance. At the same time, the development of a deficiency of water-soluble vitamins requires several weeks or months of restriction in food. The lack of fat-soluble vitamins and vitamin B12 at the same time develops not earlier than in a year - its serious reserves are stored in the body. There are some congenital diseases associated with the inability to synthesize vitamins from food components, but they are detected in early childhood.
The need for vitamins is much less than the need for essential fatty acids and amino acids
A special case is vitamin D. It is produced by the body when the sun's rays hit the skin, and also accumulates naturally in some foods: fish, fish oil, egg yolks, beef liver. Vitamin D is needed to maintain the "strength" of bones, because it promotes the absorption of calcium from food. In adults and especially the elderly, a lack of this vitamin can lead to bone loss and fractures. This is especially true for women after menopause - they have an increased risk of osteoporosis. Unfortunately, for a couple of weeks on the beach, it will not be possible to “accumulate” a year’s supply of vitamin D, especially since sunscreens prevent this - and you cannot refuse them. If you do not "eat" enough vitamin D, your doctor may order an additional dose of calcium along with it. This is the only vitamin that is shown to many people.
Often, avitaminosis is attributed to skin problems that occur in winter and early spring. In fact, the main reason for such phenomena is the non-optimal indoor microclimate (high temperature and low humidity) in combination with dry and cold air outside. This leads to a decrease in sebum production and, as a result, to a decrease in the protective properties of the skin, loss of elasticity, and deterioration of the complexion. It is important to maintain the optimum temperature and humidity with a humidifier and use suitable moisturizing agents.
As for multivitamins, it is not necessary to take them as prophylaxis. In addition, hypervitaminosis threatens serious side effects. So, an overdose of vitamin A can be dangerous for the liver and bone tissue; Vitamin C, which is used most often, in large doses leads to a violation of the absorption of vitamin B12 and increases the concentration in the blood of drugs containing estrogens in those who take them. Before taking vitamins, you need to prove their deficiency - this can only be done by a doctor. The main thing in the prevention of beriberi is a balanced diet without severe restrictions.
Photo: Valentina R. - stock.adobe.com, F16-ISO100 - stock.adobe.com