Common Misconceptions and Risk Warnings about Vitamin Supplementation: Deficiency Diagnosis, Symptoms of Poisoning with Different Types and Timing of Administration, and In-depth Analysis of Vitamin Supplementation Through Tea

Vitamins are not energy boosters or food substitutes. Many people believe that vitamins are food substitutes, which is a misconception. Vitamins themselves do not contain calories or any substances that can produce energy. Sufficient vitamins help the body's various functions to operate normally. Here is a self-check method (see the original book for scoring): (1) Sometimes I get inexplicably irritable and anxious. (2) Sometimes I feel eye fatigue and throat discomfort. (3) I get tired easily and feel drowsy in the afternoon. (4) I like and often eat greasy food. (5) I have anemia and feel dizzy when I squat down and stand up again. (6) I often eat out and eat very few vegetables.

Vitamins are not a case of the more the better. Long-term use of large doses not only fails to achieve the desired effect but can also cause adverse reactions or even poisoning. (1) Vitamin A: If a child takes more than 300,000 units at once, or an adult takes more than 500,000 units, it can cause acute poisoning, manifested as headache, vomiting, and infant cerebral edema. (2) Vitamin D: The consequences of overuse are more dangerous than rickets, and can lead to death due to hypercalcemia and renal failure. (3) Vitamin B1: Large doses can cause dizziness, arrhythmia, etc., and excessive use by pregnant women can cause postpartum hemorrhage. (4) Vitamin B2: Large doses can cause renal tubule blockage, resulting in renal dysfunction such as oliguria. (5) Niacin. (6) Vitamin B6: If pregnant women use large doses, it can affect the placenta's supply of nutrients to the fetus, causing fetal developmental problems. (7) Folic acid. (8) Vitamin B12: Large doses can cause allergic reactions such as asthma and urticaria. (9) Vitamin C. Long-term use of large doses can cause nausea, vomiting, abdominal pain, and diarrhea. If the dosage is suddenly reduced, scurvy is more likely to occur, and kidney stones are more likely to form. (10) Vitamin E. Long-term use of daily doses greater than 400 mg may lead to thrombosis, and doses greater than 1200 mg may affect fertility. (11) Vitamin K. Excessive use can cause severe jaundice or hemolytic anemia and liver cell damage.

Currently, Chinese people still have significantly insufficient intake of four vitamins. The national average intake of vitamin A is only half of the recommended amount; more than 10% of people have less than half of the recommended amount of vitamin B1; the national average daily intake of vitamin B2 is 0.8 mg, which is also only half of the recommended amount; and about 30% of people are deficient in vitamin C. The symptoms can be used to determine which vitamin is deficient: (1) Vitamin A deficiency: deep and obvious white lines on the nails, rough skin. (2) Vitamin B1 deficiency: allergic reaction to sound, leg pain. (3) Vitamin B2 deficiency: cracked and ulcerated corners of the mouth. (4) Vitamin B3 deficiency: red and swollen tongue. (5) Vitamin B6 deficiency: thick tongue coating. (6) Vitamin B12 deficiency: easy loss of balance, pain in the fingers and toes. (7) Vitamin C deficiency: slow wound healing, weakness, bleeding gums.

Vitamins are closely related to sexual function. Vitamin B12 deficiency significantly reduces sperm concentration and semen production. Vitamin A deficiency can affect spermatogenesis in male testicular tissue, leading to decreased testicular weight. Vitamin C reduces sperm agglutination, promoting semen liquefaction. Vitamin E regulates gonads and prolongs sperm lifespan, potentially increasing libido. Vitamin supplementation does not cause precocious puberty in children, as vitamins are not hormones. To ensure optimal absorption of vitamins, vitamin supplements should generally be taken after meals, not before. Taking them after meals allows for slower and more complete absorption through the intestines. Oily foods aid in the absorption of vitamins A, D, and E.

Drinking tea can replenish vitamins. Green tea contains far more vitamin C than most vegetables, about 180 mg per 100 grams. The content of provitamin A, carotene, in tea is also higher than in most vegetables. Tea also contains vitamin P, which is related to the activity of human microvessels and plays a role in preventing scurvy. Traditional Chinese medicine is also a natural treasure trove of vitamins. Chinese herbs containing vitamin A include Atractylodes macrocephala, jujube, and Rehmannia glutinosa; the richest sources of vitamin E are Dipsacus asper and walnut kernels.