Nutritional sources of vitamin N
Nutritional sources of vitamin N

Vitamin N

Vitamin N (lipoic acid) is an insulin-like substance, as well as a powerful antioxidant, whose effect several times increases the working capacity of the human body, supplying it with more energy.

This element is not included in the official list of vitamins and is a “universal antioxidant”. Lipoic acid is a fat-soluble substance that almost does not dissolve in water, and is destroyed by exposure to ultraviolet light and high temperature.

Vitamin N on the functions of biochemical exposure is similar to the vitamins of group B:

Regulates carbohydrate and lipid metabolism;
Prevents obesity of the liver;
Burns carbohydrates and fats;
Prevents the violation of visual functions;
Has an effect on the exchange of cholesterol;
Increases the metabolic rate in the body;
Protects the walls of vessels and cells from destruction;
Improves the thyroid gland;
Protects the body from radiation.
Lipoic acid improves memory and concentration of attention, which is due to its participation in the carbon metabolism, which provides nutrition to the brain and nerve fibers.

Vitamin N is called the “universal antioxidant” due to its properties of cascading increase in the effect on the body of other antioxidants. Thanks to this element it is possible to protect yourself from the harmful effects of heavy metals (lead, mercury), since it forms water-soluble complexes with metals and promotes their excretion from the body through the kidneys.

Sources of vitamin N

Lipoic acid is found in many foods of plant and animal origin. With the proper culinary processing of food, the amount of vitamin N contained in it is sufficient to meet the daily needs of the human body in this element.

A large amount of lipoic acid is found in yeast, and fruits are practically deprived of this element.

Plant sources

Vegetables – cabbage (white, Brussels), spinach;
Cereals are rice;
Legumes – green peas.
Head of cabbage

Animal sources

Meat – beef;
By-products – liver, kidneys, heart;
Dairy products – sour cream, kefir;
Chicken egg.

Daily norm of vitamin N and recommendations for use

Violation of concentration, general fatigue, the presence of diseases in the body, as well as the abuse of alcoholic beverages several times increases the body’s need for vitamin N. People with diabetes need large dosages of this element, because with it you can normalize the level of sugar in blood.

Daily norm for children

For a young child, vitamin N is needed in small amounts, which is 12.5-25 mg per day. During the training process and nervous overloads, you should slightly increase the dosage of this element, but only after consulting a specialist.

Daily rate for men

Lipoic acid is popular among men who want to increase lean body mass, and also reduce body fat and increase the resistance of their body. The daily requirement of vitamin N is calculated depending on the lifestyle and physical exertion:

11-55 years and more – 25-30 mg;
Strength training – 100-200 mg;
Physical exercises for endurance – 400-500 mg.
Daily allowance for women

Vitamin N provides an indispensable service for women, if necessary, getting rid of excess weight, because with his help you can remove surplus fat deposits from the body, turning them into energy. Correctly selected dosage of preparations containing lipoic acid, helps in a short period of time to get rid of extra pounds.

Only an experienced doctor can calculate the necessary daily dosage for those who want to lose weight, as an independent increase in the amount of vitamin can lead to an overdose of this element in the body.

The daily norm of vitamin N for the female body is 12.5-25 mg, provided that a healthy lifestyle is observed.
Signs of Vitamin N deficiency

Lipoic acid deficiency is expressed by the following symptoms:

Cramps in the muscles of the legs;
Frequent dizziness;
Accumulation of fat;
Dysfunction of the liver and the production of bile;
Appearance of atherosclerotic deposits;
Presence of vascular plaques.
Overdose of vitamin N

Overdose of lipoic acid is a rare phenomenon, as it is non-toxic and easily excreted from the body. Excess dosages of drugs containing vitamin N can cause the following symptoms:

Allergic reactions;
Increase in acidity of the stomach;
Pain sensations in the epigastric region;
Dyspeptic symptoms.