Kan jeg få for mange vitaminer? – 1 ting du skal vide!

 

Spørgsmålet stilles ofte – er for mange vitaminer skadeligt?

Det er ikke enkelt at svare på, da det kommer an på hvilke vitaminer der er tale om. Der er forskel på vitaminer, idet der findes vandopløselige og fedtopløselige vitaminer. For at sige det simpelt, så absorberes overskydende fedtopløselige vitaminer i leveren, hvorimod en overskydende mængde af vandopløselige vitaminer ikke lagres, men udskilles med urinen.

Introduktion

Vitaminer kan inddeles i to primære grupper: de vandopløselige og de fedtopløselige. Den primære forskel imellem de to grupper er at kroppen har en evne til at akkumulere (ophobe) fedtopløselige vitaminer, mens vandopløselige vitaminer udskilles med urinen.

Hvad betyder dette for dit helbred?

Det betyder at fedtopløselige vitaminer ikke nødvendigvis skal indtages hver dag, da kroppen har en evne til at ophobe og gemme disse vitaminer. Dog betyder det også, at indholdet af disse vitaminer kan nå et niveau som er toksisk i kroppen, hvis man indtager for store mænger. Som sagt, ophobes vitaminerne i leveren.

Modsat vis, så har kroppen brug for de vandopløselige vitaminer ofte, da disse ikke lagres i kroppen. Hvis der indtages for store mængder vandopløselige vitaminer, udskiller kroppen automatisk de overskydende vitaminer gennem urinen.

Dette er en af grundene til at være kritisk overfor almindeligt brede multivitaminpræparater som indeholder alt. Du behøver ikke det hele, og det er faktisk ikke altid sundt. Så ja, det kan faktisk være at du indtager for mange vitaminer.

 

Liste over vitaminer i de to grupper

Fedtopløselige vitaminer

  • A-vitamin
  • D-vitamin
  • E-vitamin
  • K1-vitamin
  • K2-vitamin

 

Vandopløselige vitaminer

  • B1-vitamin
  • B2-vitamin
  • B3-vitamin
  • Panthotensyre (B5-vitamin)
  • B6-vitamin
  • Folsyre
  • B12-vitamin
  • Biotin
  • C-vitamin

 

NJORDs filosofi er at du kun skal indtage hvad du har brug for, og hvad der er videnskabeligt belæg for. For at hjælpe dig i forhold til hvad dine behov er, og for at du ikke indtager for mange vitaminer, har vi derfor udviklet en online test: prøv den her.

 

Nyt studie: Kosttilskud forebygger underskud af vitaminer og mineraler

Et nyt videnskabeligt studie viser at der er en positiv effekt af at indtage kosttilskud. Studiet har undersøgt personer som indtager kosttilskud, og personer som ikke gør, og undersøgt samtlige personers vitamin- og mineralstatus. 

Indtag af kosttilskud er et meget omdiskuteret emne. Men nu viser et studie, hvis resultater netop er udgivet i foråret 2017 i tidsskriftet Nutrients, at der er effekt af tilskud med vitaminer og mineraler.

Mangel på vitaminer og mineraler kan resultere i forskellige negative sundhedseffekter så som svækket immunfunktion, nedsatte kognitive funktioner m.fl. På grund af disse negative effekter, er det vigtigt at spise sundt, så kroppen får alle de næringsstoffer den har brug for. Et par af rådene fra Fødevarestyrelsen, er at spise varieret, spise mere fisk og at spise mange grøntsager. Når man spiser varieret og følger kostrådene, er der større sandsynlighed for at man får dækket sine næringsstofbehov. Er man småtspisende, har en speciel diæt (eks. vegetar eller veganer) eller er elitesportsudøver, kan det være nyttigt at tage et kosttilskud.

Du kan læse mere om de officielle kostråd her.

Resultaterne fra studiet viste, at gruppen med indtag af kosttilskud havde en lavere forekomst af vitamin- og mineralunderskud, sammenlignet med gruppen som ikke tog kosttilskud. Faktisk havde de mest hyppige brugere af multivitamin- og mineraltilskud (> 21 dage/måned) den største næringsmæssige fordel.

Konklusionen i studiet var, at indtag af kosttilskud havde en effekt, idet der i denne gruppe sås færre personer med underskud af vitaminer og mineraler, i forhold til gruppen som ikke indtog kosttilskud.

Kilde:

Blumberg et al. (2017). Du kan læse hele studiet her.

 

Overvejer du om du kunne have brug for et kosttilskud? Og i så fald hvilket? NJORD tilrettelægger et produkt baseret på din kost og din krops næringsbehov. – Tag NJORDs test, og vi kan derefter vejlede dig i forhold til at finde det rette kosttilskud til dig

Du kan læse mere om NJORD og produkterne her.

Har du problemer med at huske at tage dine vitaminer? NJORD multivitaminer leveres med to smukke keramiske krukker, som er smukke at have stående fremme på køkkenbordet – det gør det meget lettere at huske at tage sine vitaminer dagligt.

 

No dairy? Here is how to ensure a sufficient calcium intake

It is fairly known that dairy products have a high content of calcium, meaning that a regular consumption of dairy products will ensure a sufficient calcium intake. But what if you are not consuming dairy? Calcium is important for optimal bone health throughout your life.

In that event, getting the recommended amount of calcium, i.e. 800 mg/day for adults, might prove to be a bit of a challenge. And what if you are lactose intolerant or pregnant – the latter actually requiring a higher amount of calcium. Calcium supplements may be an option if your diet falls short of dairy products. But before considering calcium supplements, we recommend that you read this guide on alternative calcium sources, as your diet is always the recommended way to get calcium.

So if you are up for it, here is a thorough guide to help you optimize your dietary intake of calcium. It also contains some nerdy info and other facts you might find interesting.

Calcium from non-dairy sources

It is always best to get your daily calcium through your diet, but it requires a bit of awareness when not consuming dairy. Luckily for you, calcium can be found in several other foods, such as green vegetables like kale, broccoli and spinach. Water is also a potent calcium source, although it varies depending on the region you live in (“hard water” = more calcium). Another reason to ensure a daily intake of approximately 1½ L water, either as pure water, coffee or tea (water is important for many other reasons but that’s another blog post). Some fish and fish products are also potent calcium sources – especially when fish is consumed whole, i.e. including bones (e.g. sardines). In the bottom of this article we have composed a list of potent calcium alternatives to dairy products. Consulting the list can give you an indication of whether you need to optimize your calcium intake or consider taking a supplement.

Fortified products

Concerns regarding calcium deficiency have lead to the fortification with calcium of different foods. Fortification in this case basically means that the manufacturer adds extra calcium to the product. The addition of calcium to soy and rice milk are common and typically contains 120 mg calcium per 100 g, which is equivalent to the calcium content of cow milk. In some countries, a lot of breads and juices are additionally fortified with calcium. If a product is fortified with calcium (or other nutrients), it will always be stated on the label – so you’ll never be in doubt. Fortified products will be provided with information of the exact content of calcium, which is typically placed on the back of the product in the ingredient list.

Lactose intolerance

If you are lactose intolerant you might consume some of the many lactose-free dairy products that are now on the market. The calcium content is preserved in these products, which makes lactose-free products a great source to achieve a sufficient calcium intake.

Even if you are lactose intolerant, there is a high chance that you can tolerate cheese, as cheese actually has a low content of lactose (except for the Norwegian whey cheese “myseost”). Therefore, cheese can also serve as a good calcium source in your case.

Calcium during pregnancy

There is an extra calcium requirement during pregnancy, resulting in a recommended intake for pregnant women of 900 mg/day, which is easily achieved through consumption of approximately ½ liter of dairy product per day. However, if you are pregnant and not consuming dairy products, you should take a daily supplement of 500 mg calcium throughout the entire pregnancy, as calcium is essential for you and your child’s bone health.

Vitamin D enhances the calcium absorption

Make sure you get enough vitamin D to ensure optimal calcium absorption in your body. This is especially important during the winter months in for instance a Nordic country, as vitamin D is not produced sufficiently in the skin due to the lack of sun. Adults are recommended a daily vitamin D intake of 10 microgram.

Do I need supplements?

Perhaps you already looked at the list in the bottom and identified some of the non-dairy calcium sources that you consume on a regular basis. However, if you have a low intake of green leafy vegetables, cereals and fish, you should consider whether to take a calcium supplement, as reaching the recommended daily amount of calcium could be challenging. However, a lot of products such as rice milk, soymilk and almond milk are fortified with calcium, which might provide you with sufficient amounts of calcium. And remember – lattes and cappuccinos also count when considering your dairy intake.

List of non-dairy calcium sources

As promised, we have composed a thorough list of potent non-dairy calcium sources below (Amounts provided in approximate measures):

1½ L water = 180 mg calcium

Vegetables and fruit

100 g curly kale = 219 mg calcium
100 g spinach = 129 mg calcium
100 g broccoli = 44 mg calcium
100 g carrots = 36 mg calcium
20 g dried figs = 39 mg calcium

Legumes

70 g boiled chick peas (35 g dried) = 43 mg calcium
35 g lentils (dried) = 19 mg calcium
35 g white beans (dried) = 43 mg calcium
35 g soy beans (dried) = 55 mg calcium

Nuts and seeds

15 g almonds = 38 mg calcium
15 g hazel nuts = 21 mg calcium
10 g sesame seeds = 96 mg calcium
10 g linseed = 20 mg calcium

Cereals

50 g rye bread (1 slice) = 38 mg calcium
55 g rolled oats (medium portion) = 99 mg calcium

Fish

25 g sardines = 105 mg calcium
25 g anchovy = 36 mg calcium

Still curious on the calcium content of common foods?

The Technical University of Denmark (DTU) has made an online database, where you can check the contents and concentrations, calcium included, for almost all foods. Check it out here: frida.fooddata.dk (both Danish and English language option!).