Vitamins and supplements are already a billion-dollar industry and it increases by a big margin each year. People buy them because they are effective, especially when taken over a long period of time.
Having a balanced diet is essential, but we don’t always get all our vitamins from food. That’s why getting a multivitamin supplement can be one of the best habits you can develop, alongside with a regular exercise regimen and a healthy diet.
Even if you have a healthy and rejuvenating diet such as the ketogenic diet, you might still need to get vitamins and supplements to provide your body with everything it needs.
Why should I take vitamins?
This is a fair question and it can have multiple answers:
- It provides the necessary nutrients your current diet might be deficient in
- Supports a healthy body and mind
- Gives you more energy and stamina
- Brings more antioxidants into your system which help fight colds and flu
- It’s an inexpensive and quick way to improve your health
There are literally thousands of vitamins and supplements brands out there and most of them provide good multivitamin supplements which encompass a broad range of nutrients.
Which vitamins should I take?
The human body requires a lot of vitamins and supplements, but doctors agree on a couple essential ones which shouldn’t be left out from a multivitamin supplement. Let’s take a closer look at them.
Among the list of recommended vitamins and supplements, magnesium is one of the most important. This is an essential vitamin, meaning that your body cannot produce it and you should take it from food and supplements.
Magnesium helps maintaining bone health and supports the correct functioning of the nervous system. Those who eat a lot of beans, pumpkin, brown rice or nuts might not need to supplement with magnesium as these foods already have it in sufficient quantities.
However, those who don’t take this vitamin from diet should supplement with about 300mg of magnesium a day and not exceed the recommended dosage.
Zinc is also an important nutrient which should be supplemented to support a healthy organism. Some of the foods which have zinc include brown rice, oysters, sardines, and spinach.
The recommended dietary intake for zinc is approximately 8-10mg per day. If you don’t eat the aforementioned foods too often, you might want to consider getting zinc from a multivitamin supplement.
Zinc is necessary because it supports a strong immune system, helps the body transform macronutrients into energy and makes wounds heal faster.
This is the most abundant mineral in the human body and necessary for multiple processes. As you probably already know, not getting enough calcium can lead to low bone density and decaying teeth.
Women, in particular, are more prone to low bone density and they are more predisposed to osteoporosis.
Calcium can be taken from various foods such as dairy products, beans, lentils, broccoli and other vegetables. The minimum recommended intake is approximately 1,000mg per day, but this dosage can vary.
For example, lactating/pregnant women as well as people of an elderly age require approximately 1,200-1,300mg of calcium per day.
It is true that you can take vitamin D from direct exposure to sunlight on most of your body, but this is nearly impossible throughout the year.
Specialists recommend being exposed to sunlight for approximately 15 minutes a day, but most people wear sunscreen during summer days which can significantly limit vitamin D absorption in the skin.
The recommended daily intake of vitamin D is between 1,000 IU and 4,000 IU for adults and it is a good idea to supplement with vitamin D because most people don’t get this dosage in their system.
Why is vitamin D important? It is important because any deficiency of vitamin D for a long period of time can lead to bone loss, poor immune system, fractures and other health problems.
By supplementing with vitamin D, you can significantly reduce body inflammation while protecting your heart.
This vitamin is required for combating depression signs, having strong and beautiful nails as well as for reducing inflammation. People should aim for about 400mcg of folate per day.
You can find folate in foods such as citrus, avocados, beans and leafy greens such as spinach and cabbage. You can also take it from a multivitamin supplement.
Iron is another important mineral because it is directly responsible for the health of your red blood cells. If you have too little iron content in your body, you might become anemic and feel fatigued all the times.
Iron also ensures that your energy levels stay up throughout the day and helps the brain perform better. You can get iron from various sources such as red meat, chickpeas, beans, baked potatoes and more.
Supplementing with iron is also possible, but make sure that you speak with your doctor first. Getting more than 18mg of iron in your body can do more harm than good.
The last one in my list is vitamin B12 which is essential for multiple body processes, particularly breaking down nutrients.
A deficiency in vitamin B12 can translate into tiredness, loss of appetite and lack of motivation. You can get plenty of vitamin B12 from poultry, eggs and some vegetables, but it is indicated to also take it from a supplement.
What to do next?
Now it is the right time to take your health in your hands and become responsible! Finding vitamins and supplements is not hard and this can be one of the best health-related improvements you can make this year.
Just look for a nearby supplement store and talk with a specialist who can provide further guidance on what’s best for your health. Taking vitamins, exercising regularly and practicing intermittent fasting from time to time can significantly enhance quality of life.
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