Vitamins | 你需要吃维生素吗？

Vitamins ｜维生素

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中文版 (English Version Follows Below.)

你要吃维生素吗？

很多研究表明人是不需要刻意吃维生素的，那是因为人可以从食物中得到多数的养分了。

那你要吃维生素吗？很简单，如果你一日三餐都没有正常地吃，先把三餐吃好，要不啥维生素都不行。这就好像一个人不洗澡，不换衣服，却老想着用哪种香水好呢。如果你一日三餐基本正常，又人到中年了，想着补充一点不容易得到或不容易吸收的维生素，那我推荐下面这几种最基本的。

注意虽然我知道维A和维C两个是对皮肤很好的维生素，但是是因为食物中能比较容易获得，身体也容易吸收，我并没有推荐他们，只建议需要可以加强的维生素。

1。鱼油。它对心脏好，而且你要是皮肤和眼睛干，鱼油是医生的首推，抗衰专家Peter Attia推荐的维生素清单的第一名也是鱼油， 他特别提醒市面上的鱼油有很多是化学合成或鱼油成分不足，我吃的是我的医生朋友吃的100% 阿拉斯加纯鱼油。

2.维B群，维B群首先是公认的解压和平衡机能，我们食物中不容易吃全。另外aminobonzoic Acid对白发预防很好，biotin对养发和长头发都好。但要注意市面上的维B群有很多biotin太少量。而且吃维B，拉尿是透明黄色的，没事。

3。维D。我妈一辈子不防晒晒太阳还有严重的骨质疏松，我老美朋友一辈子喝牛奶也是严重的骨质疏松，非常非常的痛苦。他们可能都不容易吸收维D来帮助他们吸收钙质。我以前也不想吃钙片，想从食物中自然地得到。但是我的医生给了我两个选择，一是维D5000IU的每星期隔天吃共3片，或者2000IU的每天一片，两种选择差不多，就是每星期15，000IU左右。

我图方便，一星期吃3粒5000IU的维D，而且要加点维生素K的好吸收。另外，我有机会时还在早上太阳还不太热时，刻意晒晒手脚。好多人觉得这疼那疼特别是中老年人，很多就是钙不足，骨头不舒服。

4。镁片：我更年期后睡眠不好，容易早醒，加上我是长期举铁负重锻炼的，皮质醇有时会高，影响睡眠，所以吃镁片甘氨酸镁 (Magnesium Glycinate)对睡眠和肌肉放松的作业非常好。失眠的人要是不想吃安眠药的人，可以从镁片开始。除了甘氨酸镁 (Magnesium Glycinate) 以外，不同形式的镁对身体的作用侧重点大不相同.

5. 眼睛维生素。 不知为啥，Blink的眼睛维生素这几年很火。我去年眼睛年检是，拿了一瓶问我的眼科医生成分如何，他说上面的剂量Omega-3 脂肪酸、叶黄素和玉米黄质的营养补充剂的成分, 能改善泪膜油脂层的质量并保护黄斑部，而且市面上的很多不够剂量，会是吃一个empty pill。当然，他说不能代替饮食的，我还会常吃有蒸熟的有机胡萝卜，和每个月吃点牛肝(Walmart都有卖）。

我就吃这些基本的了，我不想吃太多种了，你可以根据自己的需要调整：

我每天/Daily: 维B群，鱼油，镁片，眼睛维生素各1粒 (分配到午餐和晚餐各2片无负担)

我每星期/Weekly: 维D 5000IU的，大剂量，所以每星期2粒

我以前膝盖不舒服时, 还阶段性地吃过MoveFree Tripple Action2个月，给父母买的也是这款，因为小不堵喉咙.

English Version

Should You Take Vitamins?

Many studies show that people do not need to take vitamins intentionally because most nutrients can be obtained from food.

So, should you take them? It’s simple: if you aren't eating three regular meals a day, fix your diet first; otherwise, no vitamin will help. It’s like someone who doesn't wash their body or change their clothes but keeps worrying about which perfume to use. If your three meals are generally normal and you have reached middle age, and you are thinking about supplementing vitamins that are difficult to obtain or absorb, I recommend these basic ones.

While I know Vitamins A and C are great for the skin, they’re easy to get from food and well-absorbed by the body. So, I’m not specifically recommending them; I’m only suggesting vitamins that people might actually need to boost or supplement.

1. Fish Oil: It is good for the heart, and if you have dry skin or eyes, it is a doctor’s top recommendation. The number one item on longevity expert Peter Attia's recommended vitamin list is fish oil.. He warned that many fish oils are chemically synthesized or under-dosed; I take 100% pure Alaskan fish oil used by my doctor friend.

2.Vitamin B Complex: Generally recognized for stress relief and balancing body functions, it is difficult to get the full spectrum from food alone. Additionally, Aminobenzoic Acid is good for preventing gray hair, and Biotin is great for hair health and growth. Note that many Vitamin B complexes on the market contain too little Biotin. Also, your urine turning transparent yellow after taking Vitamin B is normal.

3.Vitamin D: My mother avoided the sun her whole life and had severe osteoporosis; my American friend drank milk his whole life and also had severe osteoporosis—it is very painful. They likely had difficulty absorbing Vitamin D to help process calcium. I didn't want to take calcium tablets before and preferred getting it from food. However, my doctor gave me two options: three 5000 IU Vitamin D pills per week (taken every other day), or one 2,000 IU pill daily—both total about 15,000 IU per week.

For convenience, I take three VD pills a week with 5,000IU, and adding some Vitamin K helps with absorption.

Additionally, I deliberately expose my arms and legs to the sun in the morning when it isn't too hot. Many middle-aged and elderly people experience various aches because of calcium deficiency or bone discomfort.

4.Magnesium-Glycinate: After menopause, my sleep was poor and I woke up early. Combined with long-term heavy weightlifting, my cortisol levels are sometimes high, which affects sleep. Magnesium- Glycinate is excellent for sleep and muscle relaxation. Those with insomnia who want to avoid sleeping pills can start with magnesium. See other types of magnesium for different effects.

5. Eye Vitamins: Not sure why, but Blink's eye vitamins have become very popular over the last few years. During my annual eye exam last year, I asked my optometrist about the ingredients. He said the dosages of Omega-3 fatty acids, lutein, and zeaxanthin in this supplement can improve the quality of the tear film's oil layer and protect the macula. He also noted that many products on the market don't contain high enough dosages, which is like taking an 'empty pill.'

Of course, he emphasized that supplements can't replace a healthy diet, so I still regularly eat steamed organic carrots and have some beef liver (available at Walmart) every month.

Below are just my basics; I don't want to take too many kinds, and you can adjust according to your needs:

My Daily: Vitamin B Complex, Fish Oil, Magnesium, Eye Vitamin (1 pill each, Split into 2 pills each for lunch and dinner for no burden.)

My Weekly:Vitamin D 5000IU (High dose, 2 pills per week)

When my knees were uncomfortable, I took MoveFree Triple Action for 2 months. I buy this for my parents too because the small size is not a choking hazard.

References

Higher Omega-3 Index Associated with Lower Mortality
Having a higher Omega-3 Index is linked to a significantly lower risk of death from any cause and fewer cardiovascular events like heart disease and stroke. The study found that Omega-3 levels are actually a better indicator of long-term health and survival than total cholesterol.

Mei Z, Hu H, Zou Y, Li D. The role of vitamin D in menopausal women's health. Front Physiol. 2023 Jun 12;14:1211896. doi: 10.3389/fphys.2023.1211896. PMID: 37378077; PMCID: PMC10291614.

This article highlights that Vitamin D is essential for menopausal women to maintain bone density and prevent osteoporosis. It also shows that adequate levels can help reduce the risk of cardiovascular disease, depression, and other metabolic issues during the transition into menopause.

Zhang M, Wang Y, Zhang Y, Gao Q, Hu F, Wang Y, Shao C, Cai Y. Dietary B-complex vitamins and sleep quality in relation to cognitive impairment among older adults: non-linear associations and evidence of additive interaction. Front Nutr. 2025 Dec 19;12:1694999. doi: 10.3389/fnut.2025.1694999. PMID: 41487665; PMCID: PMC12757219.

The study found that B-complex vitamins boost your cellular energy and help your body manage stress more effectively during middle age. They also protect your heart and brain by clearing away harmful compounds that build up as you age.


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