Why do people in southern regions get sick less often than those in the north?

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Don’t forget to consider your regular diet: if it includes enough foods rich in essential vitamins and minerals, you likely won’t need to take additional supplements.

Important. Don’t panic if your urine changes color after taking vitamins—this is normal. Your body uses only the nutrients it needs and excretes the excess. Unusual urine color indicates that excess components are being eliminated.

1. Vitamin E. This vitamin is a powerful antioxidant that neutralizes free radicals that damage cells. It prevents platelet clumping and reduces the risk of blood vessel blockages. The higher the vitamin E content in your diet, the lower the likelihood of developing cardiovascular diseases. Although recent data has emerged that supposedly refutes the benefits of vitamin E, it is worth remembering that these studies were not entirely reliable—they used synthetic forms or involved patients with pre-existing heart conditions. Additionally, vitamin E helps preserve cognitive function as we age by protecting neurons from oxidative stress.

Recommended dosage. Take 800 IU daily. Choose tocopherol complexes that contain all four natural forms of the vitamin: alpha-, beta-, delta-, and gamma-tocopherols. Each is important on its own, but taking them together improves the body’s absorption.

Natural sources: eggs, dairy products, liver, seeds, whole grains, nuts, and vegetable oils.

2. Carotenoids. These substances give fruits and vegetables their yellow, orange, and red hues. Carotenoids are powerful antioxidants that fight free radicals and prevent the development of cancer. Among the most studied are alpha- and beta-carotene, lycopene, lutein, and zeaxanthin. Many scientists highlight carotenoid-rich foods as an important part of cancer prevention. Lycopene is particularly noteworthy, as it reduces the risk of developing breast, colorectal, leukemia, ovarian, prostate, laryngeal, and esophageal cancers. However, it is quite difficult to achieve the necessary level of lycopene through diet alone, which is why special supplements are helpful in this regard.

Recommended dosage: 15–25 mg of natural carotenoids per day. When taking supplements or foods rich in carotenoids, be sure to consume them with foods containing fats or with honey—this significantly improves their absorption.

Warning! Do not confuse carotenoids with provitamin A (retinol), as the latter is toxic in large quantities.

Natural sources: These are rare; any deficiency is addressed with supplements. 3. Vitamin D. This vitamin is produced by the skin when exposed to sunlight. Its anticancer effect is linked to the regulation of cell division, inhibiting the uncontrolled growth of malignant cells. Scientists suggest that high levels of vitamin D in people living in sunny regions contribute to a lower incidence of colorectal, prostate, lung, and breast cancers compared to residents of northern latitudes.

Recommended dose. Just 20 minutes of sun exposure is enough to meet your daily requirement. However, in winter, due to clothing, SPF-containing cosmetics, and the sun’s weaker intensity in temperate latitudes, you’ll need to increase your sunbathing time. During the cold season, you can replace this with vitamin D supplements—800 IU per day. Do not exceed 1,500 IU, otherwise calcium will accumulate in the blood, which is harmful to the kidneys, heart, and lungs. Keep in mind that manufacturers add vitamin D to dairy products, bread, and energy bars—read the ingredients carefully!

Natural sources: fish oil , sardines, herring, salmon, tuna, and dairy products.

4 B vitamins under intense emotional and mental stress, the body uses these vitamins to produce stress hormones, such as adrenaline. As a result, a deficiency in these vitamins affects the production of other hormones that help the body relax and restore balance, leading to nervous system fatigue.

Recommended dosage. Take a complex containing all B vitamins to effectively participate in metabolic processes: 100 mcg of vitamin B12 and biotin, 400 mcg of folic acid, and 100 mg each of the other B vitamins. For better absorption, take them with food.

Foods rich in B vitamins: liver, fortified breakfast cereals, rice, nuts, milk, eggs, meat, fish, fruits, and green vegetables.

5. Vitamin C. This is one of the most versatile vitamins: 1) It reduces the production of stress hormones, an excess of which can raise blood pressure, increase blood viscosity, and elevate blood sugar levels.

The recommended dose for reducing stress is 500 mg per day. 2) It protects vision and skin from premature aging by preventing oxidative damage to the lens, which can lead to clouding and reduced visual acuity, as well as the development of cataracts. For the skin, vitamin C stimulates the synthesis of collagen—the primary protein responsible for firmness and elasticity. A deficiency in collagen causes wrinkles to appear, while vitamin C helps reduce existing wrinkles and prevents new ones. It is used both orally and in cosmetic products.

The recommended dose is 500 mg daily. 3) It strengthens the body’s defenses by stimulating interferon production and supporting immunity against viruses and bacteria.

The recommended dose for immunity is 1,000 mg per day. However, remember to exercise moderation, as high doses can lead to stomach upset.

Sources in natural foods: fresh vegetables, fruits, and greens. Rose hips, sea buckthorn, black currants, and red peppers are particularly rich in vitamin C. Animal products contain almost no vitamin C.

6. Vitamin K. It acts as a transporter for calcium, directing it specifically to the parts of the skeleton where the mineral is needed most.

Recommended dose: 100 mcg per day.

Warning! If you are taking anticoagulants, be sure to consult your doctor regarding the dosage, as vitamin K interacts with these medications.

Natural sources: green leafy vegetables, pumpkin, tomatoes, green peas, egg yolks, fish oil, animal liver, and soybean oil.