Spring fatigue is best resolved with vitamins and minerals

Considering that winter diets lack sufficient vitamins and minerals, we feel the consequences of their deficiency with the first warmer days. It is believed that less sun exposure in winter and shorter days also contribute to feelings of fatigue, so additional vitamins and minerals are beneficial, especially vitamins B, C, D, and the minerals iron, calcium, and magnesium. Our body requires about forty essential substances for normal functioning, of which there are 13 types of vitamins and 15 minerals that help strengthen bones, heal wounds, boost the immune system, convert food into energy, and repair damaged cells.

Necessary micronutrients

Water-soluble vitamins are found in grains, milk and dairy products, fruits, and vegetables, while fat-soluble vitamins are found in vegetable oils, animal fats, fatty fish, dairy products, and liver. Grains, milk, meat, fish, fruits, nuts, and vegetables are rich in calcium and iron. If they are not sufficiently consumed through food, they can be added to the diet in the form of tablets, capsules, ampoules, drops, powders, liquids, gummy candies, or even sprays. In case of their deficiency, we can become ill. For example, a lack of vitamin C causes scurvy, blindness occurs if there is a deficiency of vitamin A, and a lack of vitamin D can lead to rickets or weak bones.

– Vitamins and minerals are essential for the normal development and functioning of the organism, but they are either not produced in the body or are produced in insufficient quantities, so they need to be ingested through food. Dietary supplements, such as vitamins and minerals, are not a substitute for a balanced diet but serve to complement substances that are not consumed in sufficient amounts through eating. Each individual requires tailored supplementation according to their health status. The term spring fatigue is often associated with spring, against which vitamin-mineral preparations with the addition of coenzyme Q10 can help, which is important in energy production and alleviating feelings of fatigue and exhaustion. In the winter months, sun exposure is reduced, which can result in a deficiency of vitamin D, so its intake is recommended as it is important for bone health and the resilience of the immune system – said pharmacist mag. pharm. Nikolina Antolić from Joukhadar Pharmacy.

They protect health

Furthermore, she emphasized the need for timely protection against UV radiation, which can be achieved by taking beta-carotene, powerful antioxidants that are converted into vitamin A in the human body. Since allergies are more pronounced in spring, Antolić highlights the beneficial effects of calcium on allergic reactions.

– A large number of vitamins and minerals have coenzyme functions, meaning they participate in many biochemical processes essential for the normal functioning of the organism. For example, vitamin C is one of the most commonly used vitamins for boosting immunity, although it synthesizes collagen and other fibers, neurotransmitters, and has strong antioxidant effects. Furthermore, deficiencies of certain vitamins can cause serious diseases, so a deficiency of vitamin C causes scurvy, which disrupts the structures and functions of connective tissue and manifests as changes in teeth, gums, skin, and bones – stated Antolić.

Caution with quantities

Vitamins, she said, are usually divided into two groups, water-soluble and fat-soluble, with water-soluble vitamins including the B group and vitamin C, while fat-soluble vitamins include vitamins A, D, E, and K. Fat-soluble vitamins are more prone to accumulation in the body, and their prolonged excessive intake can cause hypervitaminosis, which is often a result of improper intake of vitamin preparations.

– Excess vitamin D can create an abnormal amount of calcium, which can lead to kidney dysfunction, nausea, vomiting, calcium accumulation in blood vessels and joints, and in extreme cases, coma. Therefore, it is necessary to consult with professionals. The increased need for vitamins and minerals is more pronounced in vulnerable groups, such as the elderly, children, pregnant and breastfeeding women, and in certain diseases, especially liver diseases, which serve as storage organs for vitamins in the body – warned Antolić.

Dosage according to age

With the beginning of the twentieth century, research on vitamins intensified, reminded Emilija Horvat, univ. mag. pharm. from the City Pharmacy of Zagreb within the Zagreb Holding, and scientists began to recognize their essentiality, roles, and required doses. She recommended consulting with a professional, pharmacist, or personal physician when selecting a vitamin-mineral dietary supplement.

– For children, adolescents, adult men and women, and the elderly, there are different recommendations for daily doses of vitamins and minerals. Patients suffering from hyperthyroidism should avoid additional iodine intake in multivitamin preparations. People on vegetarian or vegan diets are at greater risk of deficiencies in certain nutrients, so they are advised to supplement with vitamin D and B12, minerals iron, calcium, and zinc, as well as omega-3 fatty acids and amino acids – claims Horvat.

Without them, one cannot

Horvat explained how the most well-known nutrients contribute to energy production and reducing fatigue. Magnesium is one of the most important minerals needed for the normal functioning of the organism, involved in over 300 metabolic reactions in the body and participating in energy production processes. It is also responsible for the harmonious functioning of the nervous system. B complex vitamins are essential for the breakdown of carbohydrates, fats, and proteins, during which energy is produced. Some of them are also important for the formation (B12 – cyanocobalamin) and maturation (B9 – folic acid) of red blood cells that carry oxygen.

– A deficiency of iron causes anemia, which is why women of reproductive age, who regularly lose blood monthly through menstruation, are advised to take an iron course once a year for one to two months. Coenzyme Q10 initiates and regulates energy production in cells, and its quantity decreases from the late twenties due to stress, infections, chronic diseases, and medication use – highlighted Horvat.