The Vitamin Solution (2015) - Book Summary

The Vitamin Solution (2015) brings readers the clearest images of the world of vitamins, helping you determine if you need vitamins, why you need them and the benefits that vitamins bring in them. What is your daily life. Let's clear the confusion and find the vitamins needed to not only keep the body but also the mind healthy, thereby shaping you a healthier, better lifestyle.

The book is for:

  • Athletes who want to achieve the most optimal state of the body;
  • People who are depressed, feel tired all the time or often have trouble sleeping;
  • Medical practitioners interested in the benefits of vitamins are often found.

Who is the author?

Arielle Miller Levitan is an internist and Romy Block is an endocrinologist. After years of working together and treating patients, they developed the Vitamin Vous brand to promote the vitamin supplements they felt were best for their patients' well-being.

Learn why it's good for you to use vitamins to support your diet.

Professional athletes use vitamins to maintain a balance in their diets for optimal fitness. What about us, who jog every day or play soccer or tennis on the weekends, do we really need a vitamin supplement?

Yes, you may not need vitamin supplements, but they do help. Nowadays, supplementing with a suitable amount of vitamins for the body and overall health has become a trend.

In this book, you'll learn why vitamin supplementation is so beneficial and whether vitamins can cure or prevent common illnesses, so you'll learn how vitamin supplementation can help. suitable for you or not.

You will also discover:

  • Why vitamins are effective cures?
  • How can vitamins prevent depression?
  • Why should you consult your doctor before taking vitamins?

Although the value of vitamins is often under consideration, there are good reasons to include vitamins in your diet.

Have you ever attended a family meeting and had to avoid a grotesque member who was always trying to convince everyone to take a vitamin supplement? Such enthusiastic relatives are just one of the many reasons why people tend to be skeptical about vitamins.

Even the medical community is not fully aware of how effective vitamins are. Much of this uncertainty is due to scientific research's lack of ability to provide clear results.

For example, in 2000 biologist Patrizia Mecocci conducted research on the influence of vitamins on human lifespan. However, there was no conclusive evidence to conclude that vitamins prolong life, and many contemporaneous studies have also concluded that vitamins are largely ineffective.

On the other hand, there are researchers who argue that the problem isn't the vitamins but the science behind the research. They say these studies often don't produce clear results because the participants don't take vitamin supplements for long enough.

Another important factor is that the effects from vitamin supplements depend considerably on the individual. Therefore, in a study of each participant taking vitamin C over many years, it is difficult to find consistent results because it is very likely that not all participants need vitamin C, perhaps there are people who need it. other vitamin supplements.

Despite the controversy, one can confidently say that most patients would benefit greatly from a vitamin supplement tailored to their lifestyle.

After all, no matter how healthy your diet is, you're probably missing out on some essential nutrients that are easy to replenish.

For example, most vegetarian diets often lead to vitamin B12 and iron deficiencies. And if your diet is high in meat, you may be lacking in essential nutrients like vitamin A and vitamin C.

Achieving the perfect balance through diet alone is virtually impossible and some nutrients are extremely rare. For example, vitamin D3 is important for bones but is only found in wild salmon.

Electrolytes can fight dehydration headaches, and vitamins can help with alcohol withdrawal.

Headache is a common problem every day. Working overtime to get a job done on time, arguing over overdue bills or headache-inducing noise from the construction site next door – any of the above could be the cause. cause of unwanted headaches.

While supplements can't solve all of your problems, they can help with headaches.

A major cause of headaches is dehydration, and electrolytes are the solution.

Obviously, drinking lots of water is a good way to stay hydrated, but your body also needs a lot of electrolytes because they are the electrical charges that hold water in your body. Without them, no matter how much water you drink, water will still be excreted when you urinate and your body will still be in a state of dehydration.

Therefore, make sure your body has enough electrolytes like magnesium, sodium and potassium, which can be obtained through mineral water, sports drinks or supplements.

Vitamins can also help you fight hangovers.

In fact, hangovers from drinking are also linked to dehydration. One of the side effects of drinking alcohol is that it dehydrates the body's cells, especially brain cells.

So, to avoid having a headache the next morning, make sure you're drinking enough water and getting enough electrolytes before, during, and after the party.

In addition, a few other vitamins will help you recover. Before going to bed or after waking up the next morning, take a combination dose of vitamin B1, magnesium and folic acid. And just to be sure, remember to have this dose ready before you have to drink too much.

These vitamins will help you by stabilizing brain receptors and protecting them from the harmful effects of alcohol on your body.

"We can't drink a cocktail every time we drink water, but we can keep our nerve cells healthy and hydrated."

Iron supplements can give you an energy boost, but you have to be extremely careful, using enough and in the right dose.

One thing happens to most of us: you wake up and for whatever reason, the least thing you want to do is go to the gym or have a long day at work. Some people will call this laziness, but actually, your body is in need of a little more iron. Iron deficiency is a no-brainer.

In fact, iron deficiency not only leads to a lack of energy but also to depression. Red blood cells use iron to bind and transport oxygen throughout the body. So, an iron deficiency means that your body is being damaged because less oxygen is circulating, which leads to feelings of exhaustion and drowsiness.

Women, who typically lose more iron during their menstrual cycle, tend to be more iron deficient than men. But men can also have trouble with this, especially when they follow a vegetarian diet as one of the main sources of iron for us is from fresh meat.

It's not just fatigue that's a sign of iron deficiency. Other symptoms like confusion, depression, and hair loss are all present even if you lose a small amount of iron.

And if you're thinking of taking iron supplements, you need to be very careful with the dosage: too much iron can be very dangerous and if overdosed can lead to death.

Our bodies are sensitive to iron, too much can cause unwanted side effects such as constipation or dry cough. So, to make sure you always get enough iron, you should consult with your doctor.

It's also important to make sure you don't experience hemochromatosis, a symptom that prevents the body from absorbing even the smallest amount of iron. With this condition, iron is not processed and absorbed.

“Will the doctor know that I am iron deficient? They don't always know. Detection requires special tests.”

Vitamin D deficiency is a growing disease that may be responsible for seasonal depression.

There was a time when you just wanted to run outside to enjoy the first sunny day of the year. One reason for this common reaction is that our bodies are trying to recover from taking advantage of sunlight.

In fact, lack of sunlight is the leading cause of the spread of vitamin D deficiency.

It is difficult to pinpoint exactly why vitamin D deficiency has become so common. Indeed, there are a multitude of different reasons that could explain this.

One of the main reasons is the source of vitamin D: the sun. So, whether you live in a cold and cloudy environment or simply work long hours in the office, chances are your body is in need of some vitamin D.

We usually apply sunscreen before going outside. Yes, this is an important method of preventing skin cancer, but by blocking the sun's rays, sunscreen also prevents the body from absorbing and metabolizing vitamin D.

The risk is also in people with dark skin, whose natural skin color prevents their bodies from absorbing a lot of sunlight.

The consequences of this disease are very serious.

In fact, doctors and scientists are discovering a link between vitamin D deficiency and depression. This is especially true for depression in the winter, when cold weather affects people.

Unfortunately, you can't just take a couple of vitamin D pills to dispel your winter sadness.

Vitamin D is different in that it needs to be stored in the body's fats, which is a slow and time-consuming process – it takes anywhere from six months to a year for your body to replenish its levels.

Therefore, to prevent these winter sadness, the best solution is to plan ahead and start taking vitamin D as early as possible – as early as summer, for example.

Magnesium helps keep muscles and bones strong; Therefore, magnesium is especially important for athletes.

You may have heard about the health benefits of magnesium for the sick and elderly; However, in reality, magnesium is extremely important for everyone, young or old.

Magnesium is especially important in helping to prevent muscle problems and poor sleep. Magnesium is a mineral central to the function of the cells in our body. It is an important component of the nervous system, allowing the nervous system to send signals to all organs, including the heart, telling the heart when to contract and release.

Therefore, if you lack magnesium, you can experience symptoms such as muscle pain, cramps, osteoporosis and trouble sleeping.

Today, magnesium deficiency is partly caused by the overuse of pesticide fertilizers by the food industry, which overworks the soil, leading to depletion of mineral content in growing areas. This leaves the plant with a lack of nutritional value and important minerals.

Although magnesium can still be found in many nutritious foods like bananas, nuts, green vegetables and whole grains, getting these foods in your daily meals may not be enough. Therefore, magnesium supplementation is worth considering.

This is especially true if you are active in sports because magnesium supplements promote recovery. Through sweating and physical activity, athletes are susceptible to magnesium deficiency, cramps and muscle tension leading to poor performance.

Magnesium is also an important factor in strengthening and rebuilding bone and muscle structure, which makes it important for athletes to have a steady supply of magnesium in the process.

Finally, besides alleviating muscle tension, magnesium also contributes to improving your sleep. By stimulating special receptors in the brain, magnesium helps your body relax, leading to a good night's sleep. While anyone can appreciate the benefits of this, it's especially important for athletes, whose productivity often depends on sleep.

“Magnesium is an extremely important electrolyte, without which we cannot live and certainly cannot sleep well.”

Adequate iodine intake promotes a healthy thyroid gland, but a healthy diet often does not provide enough.  

Most of us think of salt in terms of its taste rather than its health benefits. But the truth is that salt is very beneficial for our health. And interestingly, the so-called "healthier" salt is actually less beneficial.

The importance of salt is equivalent to the amount of iodine it contains, which helps prevent the thyroid gland from being under or overstimulated, and allows it to produce the amount of hormones the body needs.

So there's a range of symptoms that can occur when an iodine deficiency interferes with the main function of the thyroid gland: your heart rate slows down and you may feel depressed, tired, cold, and fatigued. constipation.

But too much iodine is not good either. Excess iodine can cause the thyroid gland to become overactive, push the body into a state of exhaustion, restlessness, anxiety, hyperactivity with trembling hands, heat, diarrhea and trouble sleeping.

Therefore, storing enough iodine is extremely important. Unfortunately, however, a healthy diet often doesn't contain enough iodine while supplementation can go too far in the other direction.

Thyroid problems are not always common. In the past, most people seasoned food with a reasonable amount of salt, it was always used to add iodine. Today, the diet recommends eating less salt and processed foods. This causes people to avoid choosing processed foods that often contain iodine and use sea salt or Himalayan salt, which is healthy but does not contain iodine.

These modern trends have led people to iodine deficiency and underactive thyroid. Besides, we know that iodine deficiency can cause goiter and poor growth in children, so iodine supplementation is definitely worth considering.

But like iron, you have to be very careful with the dosage of the supplement. Many products contain too much iodine that will overstimulate your thyroid gland, leading to tremors and hair loss.

“We fit an iodine supplement of about 150 to 220 mcg daily.”

Vitamin B12 combined with lifestyle modifications can help fight neurological diseases.

You and everyone you know, surely no one wants to experience the moment where a close friend or family member no longer remembers who you are. And fortunately, the research that is being done will help to combat the brain disorder – a conundrum that has long remained unanswered.

However, today's reality, diseases related to memory loss and cognitive degeneration are increasing.

As a large part of the population is aging, illnesses related to dementia, such as dementia and Alzheimer's, will become more common.

Fortunately, there is substantial research in this area, and we have seen many cases where patients who made a few simple lifestyle adjustments have been able to combat their symptoms. memory loss and cognitive decline.

These adjustments include keeping the brain active with crossword puzzles, Sudoku puzzles, and social activities.

While cures are still lacking, vitamins can also alleviate symptoms.

The most useful vitamin is B12, which can fight problems related to memory loss.

In fact, severe B12 deficiency has been observed in patients with memory loss or attention deficit, creating a clear link between the vitamin and neurological disorders. And these observations don't just apply to the elderly; It is also seen in children and adolescents who are having trouble with memory and concentration.

Plus, there are countless ways to take B12 supplements to combat these symptoms, depending on the proper dosage, including oral medications, injections, and prescription nasal sprays.

However, while B12's effectiveness in fighting neurological problems is well established, there is no evidence that it can improve the functions of an already healthy brain.

So, as we have seen, there are many ways and reasons why vitamins can be capable of helping us live healthier lives. But finding the right vitamin and the right dose for you is no easy task, so be sure to seek advice from your doctor before starting a nutritional supplement.


The main message of the book:

Vitamin supplements are a useful way to improve health and function, but taking them isn't always as simple as you think. It's important to find the right vitamin for your specific condition and take it in the right dosage for the amount of time needed to reap benefits.

Helpful advice:

Talk to your doctor or health counselor.

If you are not sure about the type and dose of vitamins to take, talk to your doctor. You can even take part in tests that measure the current vitamin levels in your body. This way, you will know which substance you are deficient in and whether you really need a vitamin supplement or not.