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Back to school is the time to stock up on vitamins to get your body back in shape and prepare it for the colder seasons. In France, the decrease in fruit and vegetable consumption is leading to more and more deficiencies.
Here are the vitamins not to overlook for the end of the year. Follow the guide!
How to choose your Multivitamins?
Each vitamin can be found on the market, but their dosage varies. Some vitamin levels will need to be monitored, while others should be consumed more. Multivitamins often suffer from unwanted additions, such as excipients.
The ideal is to choose a product containing exclusively vitamins that meet specific needs.
Also, pay attention to the origin of your production. Some Multivitamins are counterfeit and do not help the consumer's health at all.
Vitamins for back to school
Vitamin A
Vitamin A promotes healthy growth and maintains a good immune system. It plays a significant role in vision. Its antioxidant properties benefit the skin and hair.
This vitamin is particularly abundant in fruits and vegetables like oranges, plums, and pineapples.
Vitamin B1 (thiamine)
Vitamin B1 plays an essential role in carbohydrate metabolism. It's responsible for converting food into energy and for digestion. It's a vitamin that cannot be synthesized by the body and therefore must be obtained through diet.
It is found in brewer's yeast, sunflower seeds, and wheat and soy sprouts.
Vitamin B2 (riboflavin)
Very similar to vitamin B1, vitamin B2 is also important in metabolism, especially in the oxidation of glucose, which allows energy to circulate throughout the body. It maintains the nervous system, a healthy red blood cell count, vision, iron metabolism, and reduces fatigue.
A B2 deficiency manifests as severely chapped lips and corners of the mouth, oily skin, and sore throats.
B2 is found in large quantities in offal and certain condiments, especially nutritional yeast. In smaller quantities, it can be found in dairy products, eggs, and oilseeds.
Vitamin B3 (niacin)
Also called niacin, vitamin B3 promotes energy release in the body and healthier skin. It reduces cholesterol levels in the blood, renews cells, and stimulates sexual energy.
Vitamin B3 is found in varying amounts in white meats, fatty fish (salmon, tuna), lentils, and peanuts.
Vitamin B5 (pantothenic acid)
Vitamin B5 is also called the "anti-stress vitamin." It is believed to be responsible for regulating adrenaline, insulin, and porphyrin. A deficiency in vitamin B5 leads to widespread body fatigue.
Foods such as dried shiitake mushrooms, liver, or breakfast cereals contain B5.
Vitamin B6 (pyridoxine)
This vitamin has a very beneficial effect on memory, anxiety, depression, and premenstrual disorders. It relieves stress by producing serotonin and dopamine and contributes to strengthening the nervous system and good immunity.
This vitamin is found in white meats, fatty fish, rice, and eggs.
Vitamin B8 (biotin)
Also responsible for energy production, B8 also actively participates in maintaining hair and regulating healthy skin. A B8 deficiency leads to skin problems, conjunctivitis, or muscle cramps.
B8 is found in the following foods: egg yolk, liver, banana, mushrooms, and brewer's yeast.
Vitamin B9 (folic acid)
Vitamin B9 enables the production of white and red blood cells. A B9 deficiency results in anemia, muscle cramps, fatigue, or headaches.
Foods like cabbage, spinach, oranges, dried legumes, liver, or brewer's yeast contain vitamin B9.
Vitamin B12 (cobalamin)
Vitamin B12 is involved in DNA and RNA synthesis, enables the production of new red blood cells, and facilitates neurological connections. A B12 deficiency can have very serious consequences as it is difficult to remedy.
Due to soil depletion, B12 is not found in plants. This vitamin is injected into livestock and added to some processed products. Therefore, B12 is found in meat. Vegetarians and vegans must supplement with B12 to avoid deficiency.
Vitamin C
Vitamin C enables collagen formation, which contributes to healthy skin and joints. It helps release oxidative stress and reduces fatigue. It is found in the oxygenation of tissues and muscles, which allows for their toning.
Fruits and vegetables contain vitamin C, particularly blackcurrants, parsley, bell peppers, and melon.
Vitamin D3 (cholecalciferol)
Vitamin D3 contributes to bone strengthening in adults and proper growth in children, the absorption of calcium, phosphorus, and good immunity. It is formed in the body with the action of the sun on cholesterol, but during the cold season, the body severely lacks it.
It is found in fatty fish or dairy products.
Vitamin E
Vitamin E is a powerful antioxidant that protects the body from stress. It contributes to the proper functioning of the immune system, skin, and memory. A deficiency of this vitamin can lead to muscle fatigue during exertion.
Vitamin E is found in sunflower oil, margarine, peanuts, and whole grains.
Vitamin K1
Vitamin K helps maintain bone tissue health. It has an anti-hemorrhagic action and prevents cardiovascular diseases.
Here are some examples of foods rich in vitamin K: cooked cabbage, boiled spinach, chard, parsley, lettuce (lettuce, escarole), and asparagus.
