When it comes to maintaining optimal health, taking the right supplements can make a big difference. Vitamins and minerals are essential for the body to function properly, and many people don't get enough of them from their diet. Fortunately, there are a variety of supplements available that can help fill in the gaps. 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. 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 and in yellow or orange fruits and vegetables. Vitamin C is a water-soluble vitamin that contains antioxidants that promote healthy tissue growth. The RDA for men is 90 milligrams and 75 milligrams for women.
Vitamin C can be found in many fruits and vegetables. For those who have an iron deficiency, vitamin C can help the body absorb it better. Vitamin D is an essential fat-soluble vitamin that is activated by ultraviolet (UV) light. In addition to sun exposure, vitamin D is also found in cod liver oil, fatty fish, fortified juices, milk, and cereals.
These can be a healthy alternative when a person doesn't get enough UV light. For children and adults, the RDA is 15 micrograms (600 IU). For people 70 years and older, it is 20 micrograms (800 IU). Vitamin E is an important vitamin for organ function.
You should receive 15 milligrams a day. Sources of vitamin E include vegetable oils, avocados, spinach, seeds and nuts, and whole grains. Vitamin K is essential for blood clotting. The RDA of vitamin K is 120 micrograms for men and 90 micrograms for women.
This protein-rich vitamin is found mainly in leafy green vegetables. Calcium is a mineral needed for healthy bone growth. The RDA of calcium is 1000 milligrams for men and women ages 19 to 51; for women 51 and older and for men over 70, it increases to 1200 milligrams per day. Most dairy products such as milk, cheese, and yogurt are good sources of calcium. Tofu, spinach, soy and rhubarb are also high in calcium. Iron helps carry oxygen in the blood.
A lack of iron can cause immune system weakness and fatigue. Men and women should consume between 8 and 18 milligrams of iron a day. Iron is found in red meat, leafy green vegetables, and legumes. Unfortunately, about 41.6 percent of Americans don't get enough vitamin D. So how do you decide which vitamin D 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. 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. For people with cardiovascular disease who don't eat fish regularly, it's reasonable to take a fish oil supplement.
The doctor and pharmacist can also tell you if a supplement would interact badly with any medications you are taking, which could cause health problems. In addition, protein powder can be a useful supplement for people with increased needs, such as athletes, who struggle to get enough protein from food alone. To help you decide which supplements to take every day for optimal health, we've compiled a list of the top six: Blueberry Extract; Krill Oil; Calcium & Magnesium; Choline; Lutein & Zeaxanthin; Folic Acid; Vitamin D; Certain Mixture of Antioxidants; Zinc; Omega-3 Fatty Acids; Vitamin A; Vitamin B Complex; Vitamin C; Vitamin E; Vitamin K; Iron; Fish Oil; Turmeric & Curcumin; Magnesium Citrate. Many men and women choose to take supplements because they have (or want to avoid) a nutritional deficiency in their diet. Always take a look at the list of ingredients to make sure the product is low in sugar and contains adequate levels of the vitamin, mineral or supplement you want to add to your diet. On a similar note, zinc acts as an anti-inflammatory and is an important supplement for people with autoimmune disorders. If your healthcare provider deems it appropriate, some supplements such as fish oil, turmeric & curcumin are evidence-based ways to combat inflammation. I think these supplements are made by trusted brands and are made up of high-quality ingredients. Magnesium supplements come in many forms including magnesium citrate which is highly bioavailable & easily absorbed form that can help replenish magnesium levels & relieve constipation with its natural laxative effect. Therefore the next step is to conduct randomized clinical trials in which volunteers are assigned by lot to take the supplement or an identical-looking placebo (dummy pill) while researchers track their health.
Leave Reply