Unfortunately, about 41.6 percent of Americans don't get enough of the essential vitamins and minerals they need to stay healthy. So how do you decide which supplements to take? When it comes to mental health, vitamin B12 can have a big impact on depression. In the long term, vegetarians and vegans are more likely to be low in vitamin B12 because it is only found in animal foods. Pregnant vegan mothers are most at risk because the developing fetus needs vitamin B12 to develop.
Overall, people with autoimmune diseases have higher rates of vitamin B12 deficiency. Are you ready to decide which vitamin B12 supplements to take? Methylcobalamin is the natural form of vitamin B12 found in animal products and I include this one in my list of the best brain supplements. L-theanine, a compound found in black and green tea, alone can cause a relaxed state of alertness. When combined with caffeine, it works synergistically to increase memory and improve reaction time.
The beauty of L-theanine lies in its ability to relax and help you focus at the same time. A systematic review found that L-theanine simultaneously reduced anxiety and increased attention. Omega-3 fatty acids, such as fish oil, contain EPA and DHA that help with neurological repair and function, lower bad cholesterol, and decrease inflammation. In addition, these fatty acids help with depression.
The usual dose is 2000 mg total of EPA and DHA combined. This can thin the blood a little, so be careful if you take blood thinners or if you are preparing for any surgical procedure. Who remembers the Krebs cycle? This cycle feeds everything in our body, by converting food (glucose molecules) into energy (ATP). L-carnitine is an important and often depleted enzyme in this process that takes place in our mitochondria. Taking 1000 mg of acetyl-l-carnitine every day can improve your ability to generate energy in your cells, which translates into energy to live your life. Many supplements that claim to have the active ingredient of green tea (EGCG) actually have very little, so it's best to drink green tea hot.
If you do, you can benefit from the many health benefits that have been shown to come from the catechins in green tea, such as preventing cancer, controlling weight, controlling blood sugar, reducing the risk of heart disease, and decreasing the size of uterine fibroids. It's very difficult to get the vitamin D you need from your diet; oily fish and fortified dairy products are the only important sources. Therefore, supplements make sense for most adults. The form known as vitamin D3 is generally recommended, but D2 is also effective; for best results, take your vitamin D along with a meal that contains a little fat. If you want to make sure you need this supplement, order a blood test; levels of at least 30 nanograms per milliliter are considered the best. If you want to test your nutrient levels at home, I recommend using a LetsGetChecked home micronutrient test.
You can choose between the essential vitamin test, which evaluates vitamin D, B12 and E levels, a mineral test, or the complete micronutrient test, which tests the vitamins I mentioned and copper, selenium, zinc and magnesium. The results are available online for you to share with your functional medicine doctor. You should be especially careful about the source of your omega-3 supplements because they are extracted from fish, so many of them contain mercury. The ones I have in my online store have been tested and certified as mercury-free by a third party. Each softgel of our omega-3 supplement provides 1300 milligrams of EPA and DHA, two omega-3 fatty acids that help balance fatty acid ratios, reduce inflammation and improve brain function.
People with rheumatoid arthritis or any other chronic pain condition can take up to 4 grams (3 softgels) a day to reduce inflammation and pain. Vitamin D is unique in a couple of important ways. First, the body can produce its own vitamin D when the skin is exposed to sunlight. Second, vitamin D is converted into a hormone in the body. Hormones are the body's chemical messengers.
They travel through the blood to tissues and organs, triggering chemical reactions that control everything from metabolism to growth and development and mood. More than 50,000 chemical reactions in the body require adequate amounts of vitamin D in the blood. Vitamin D Supports Bone Strength, Heart Health, and Cancer Prevention. It also plays an important role in the immune system and can be a determining factor in determining whether or not you develop an autoimmune disease. Never take more than 5000 IU of vitamin D3 a day without a doctor's supervision and without having regular blood tests. That's why I recommend a daily methylation support supplement.
The one I carry and carry in my store contains premethylated vitamin B12, vitamin B6 and folate, along with magnesium. For those with two mutations (like me), I recommend two capsules a day, and for those with one or no mutation, I recommend one capsule a day. If you suspect an MTHFR defect, blood testing is offered through conventional laboratories or you can use the saliva test offered through 23andMe. The Recommended Daily Allowance (RDA) of vitamins and minerals is the average daily intake a person needs to avoid deficiencies and stay healthy. Men and women often have different vitamin and mineral recommendations.
There are different ways to measure the RDA. Vitamins and minerals needed in higher doses are measured in milligrams and those that the body needs least are measured in micrograms. There are 1000 micrograms in 1 milligram. Each vitamin and mineral has a specific CDR. Vitamin A is a fat-soluble vitamin also known as retinol.
The RDA of vitamin A is 700 micrograms for women and 900 micrograms for men. Vitamin A is found in many dairy products as well as yellow or orange fruits and vegetables. There are eight B vitamins which make up the vitamin B complex with different RDA according to U. S Department of Agriculture (USDA). Most people need more than one type of supplement depending on their lifestyle choices.
It's important to consult with your doctor before taking any supplements...