What Supplements Should I Take?
While it is important to get as many nutrients as you can from whole food sources, this isn’t always a realistic goal. Many people need a helping hand in reaching their recommended daily vitamin intake with supplements. You might wonder, “what supplements should I take?”
Supplements can support your body through periods when you are too busy to cook nutritious meals every time or, in the case of vitamin D when you are not getting enough natural sunlight as a result of seasonal weather.
So, you may be wondering, “what supplements should I take?” Don’t worry; we have assembled a list of the supplements we recommend to keep your body in top condition!
1. Vitamin D
Three out of four Americans are vitamin D deficient. Vitamin D, also known as the sunshine vitamin, helps regulate the amount of phosphate and calcium in the body — two minerals your body needs to keep your teeth, bones and muscles healthy.
People who don’t have enough vitamin D can develop bone deformities, such as rickets or bone pain caused by osteomalacia. Vitamin D comes from food, such as meats, mushrooms, egg yolks and fortified food.
Your body can develop vitamin D on its own from direct sunlight on your skin, so if you live in a sunny country or state, you may produce enough during the summer months. However, during the fall and winter, many people experience little sunlight, so it is especially vital to take vitamin D during those colder months.
Vitamin B12 is found naturally in soil. However, in the modern world, we typically only eat clean, washed foods that may contain pesticides, so we don’t come into contact with much naturally.
To counter this, vitamin B12 is fed to livestock, so it is abundant in meat. Nevertheless, many Americans still find themselves deficient in this crucial nutrient, and vegetarians and vegans run the risk of barely getting any.
We need vitamin B12 to form red blood cells and DNA. Symptoms of B12 deficiency include tiredness, mouth ulcers, changes in mental ability or cognition, disturbed vision and a yellow tinge to the skin.
The recommended intake is 1.5 milligrams per day. You can buy vitamin B12 on Amazon.
Anemia is one of the most common vitamin deficiencies, and it can lead to symptoms including tiredness, lack of energy, headaches and pale skin. Iron-rich foods include red meat, beans, nuts, fortified cereals and leafy green vegetables.
If you suspect you don’t get enough, taking a regular iron supplement is worth it. However, taking iron on an empty stomach is not recommended as this can lead to stomach pain and nausea. Instead, take it after a meal.
If you pair iron with vitamin C either through vitamin C-rich foods or a supplement, your iron supplement will be even more effective.
Omega-3 fatty acids are often overlooked as part of a supplement plan but taking them can seriously boost your brain function and improve heart health. Omega-3 is found in oily fish such as mackerel, sardines and anchovies.
Other omega-3-rich foods include flaxseeds, chia seeds, walnuts and soybeans. Even if you regularly eat some of these foods, you can still benefit from taking an omega-3 supplement alongside them to maximize your heart health.
More than 40% of adults in the U.S. don’t get enough calcium. Calcium is a mineral that our body needs for strong bones and teeth. Calcium can be found in dairy products, beans, lentils, and dark, leafy greens, such as kale.
If your diet isn’t particularly high in these food products, you should take around 700 milligrams of calcium per day. You can buy calcium supplements from Amazon.
Magnesium comes from whole grains, leafy greens, milk, yogurt and magnesium-fortified foods. This powerful mineral is important for normal bone structure in the body. Low magnesium levels can contribute to osteoporosis, high blood pressure, diabetes and strokes.
You should take around 270 milligrams of magnesium daily for maximum health outcomes. You can buy magnesium supplements from Amazon.
Additionally, as you age, you can take collagen supplements to help your nail, bone and hair growth. But be sure to talk to your doctor before taking them.
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