Hi! I'm Elena, your nutrition expert from Castelló, and today we're going to shine a light on a topic that creates as much confusion as unnecessary spending: vitamins and the profitable world of supplements.
This morning, as I walked through the pharmacy section, I was amazed by the number of bottles promising "extra energy," "less stress," or "iron-clad defenses." In Spain, we spend hundreds of millions of euros a year on these products, but the technical question we should ask is: do we really need them, or are we, quite literally, throwing our money down the drain?
What are vitamins, technically?
Vitamins are complex organic molecules that our body needs in tiny amounts (micronutrients) but cannot produce on its own (they are essential). They provide no calories, but they are the "sparks" that activate our enzymes so the body can get energy from food.
Basic classification:
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Water-soluble (B and C): They dissolve in water. They are not stored, so any excess is eliminated in the urine. If you take a supplement you don't need, your body will simply get rid of it.
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Fat-soluble (A, D, E and K): They are carried in fats and stored in the liver and adipose tissue. Careful here: since they are not easily eliminated, high doses can become toxic.
The miracle supplement myth
There is a belief that if we're tired or stressed, a supplement will "cure" us. The reality is that, in a balanced diet and with healthy habits, all the vitamins you need are already on your plate.
When are they really necessary?
Only under medical prescription due to a specific illness, surgery, or trauma where the body is unable to absorb them naturally. If you have a deficiency caused by poor diet, the technical solution is not a pill, but rather improving your eating habits. Taking supplements "just in case" is, in most cases, unnecessary and not cost-effective.
Real Nutrition vs. Supplementation
In Castelló, we go for real food. Adjusting your diet to each season is much cheaper, safer, and above all, more enjoyable.
My tools for a complete diet
To make sure your body gets the most out of nutrients from food without adding unnecessary loads, I use these basics:
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Sweeten healthily: For your herbal teas or desserts, Stevia + Erythritol 1:1 is my choice. It's the one I choose because it lets you enjoy sweetness without adding refined sugars that can disrupt metabolic balance.
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Flavor without sodium: To enhance the taste of your vitamin-rich dishes (such as salads or vegetables), Bonsalt 0% is essential.
Technical warning from Elena: If you use Bonsalt 0% Sodium, remember that it must be used exclusively raw. Heat degrades its technical properties; add it just before eating so your dish keeps all its healthy value.
Elena's "Life Tip"
Food synergy: Instead of looking for an isolated vitamin in a capsule, look for the winning combination in your kitchen. For example, if you eat spinach (rich in non-heme iron), pair it with a splash of lemon or a raw pepper (rich in Vitamin C). Vitamin C helps that iron get absorbed much better. Nature already made the perfect supplement for you!
Are you the kind of person who gives in to multivitamins when the seasons change, or do you prefer to trust seasonal produce? Tell me about your routines!
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