When it comes to maintaining optimal health, there are certain supplements that can help you reach your goals. A good quality multivitamin is one of the most important supplements for overall health. Fish oil supplements provide the body with essential Omega 3 fatty acids, which can help promote a healthy heart. Vitamin D is important because it helps the body absorb calcium, reduces the risk of cancer, decreases the chances of developing type 2 diabetes, and helps strengthen the immune system.
However, more than 50 percent of the world's population has some type of vitamin D deficiency. Few foods contain as much vitamin D as is needed for daily dietary needs, and most people don't get enough exposure to sunlight to get the necessary vitamin D, so it is important to add this vitamin to your list of supplements. Magnesium helps regulate blood sugar and blood pressure by supporting several different types of biochemical reactions in the body. It is usually found in legumes, seeds, and whole grains, as well as leafy green vegetables and avocados.
Foods high in dietary fiber are also a source of magnesium. Magnesium also supports sleep and bone health, but nearly half of Americans don't get enough magnesium in their diets. Vitamin B12 maintains healthy blood cells and helps the body create DNA. It is also important to prevent types of anemia.
Vitamin B12 can be found in dairy products, fish such as salmon, poultry, and eggs. However, as people age, it becomes more difficult to get enough vitamin B12 in their diets. If you are worried that you are not getting enough vitamin B12 in your diet, talk to a healthcare professional for advice. Pregnant women need to receive 400 micrograms of folic acid every day.
In fact, this is an important supplement for all women of childbearing potential. Folic acid works by helping tissues to grow and ensuring that cells function at optimal efficiency. It also helps the body create new proteins and red blood cells, as well as produce DNA which carries genetic information. Ideally, you should get folic acid from foods such as nuts, leafy vegetables, and seeds; it can also be found in lettuce, broccoli, peanuts and avocado. Part of the reason vitamin D is so important is that calcium needs vitamin D to perform its function.
In addition to being important for bone and tooth health, calcium is essential for the functioning of nerve impulses, regulating heartbeat, helping muscles contract, and more. Calcium supplementation is even more important for postmenopausal women, as the rate of bone loss accelerates 5-10 years after menopause. Like calcium, magnesium is essential for muscle and nerve function, and it also plays an important role in regulating blood pressure, blood sugar, and more. You'll often see magnesium and calcium in the same supplement, occasionally with vitamin D3 included as well. Since calcium and magnesium compete for absorption, try to take them separately for best results.
In addition, vitamins C and E have been studied for their potential roles in preventing and treating cancer; however there is some evidence that high doses can affect certain cancer treatments. Certain mixtures of antioxidants, zinc and omega-3 fatty acids may delay age-related eye disease (ARED).
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. 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 RDA. Vitamin A is a fat-soluble vitamin also known as retinol; its RDA is 700 micrograms for women and 900 micrograms for men. Vitamin A can be found in many dairy products and yellow or orange fruits and vegetables. There are eight B vitamins which make up the vitamin B complex with different RDAs; according to the U. S Department of Agriculture (USDA), most Americans don't get their RDA of B vitamins in their daily nutrition. Vitamin C is a water-soluble vitamin that contains antioxidants that promote healthy tissue growth; its RDA is 90 milligrams for men and 75 milligrams for women.
Vitamin C can be found in many fruits and vegetables; it can also help people with iron deficiency absorb iron better. Vitamin D is an essential fat-soluble vitamin that is activated by ultraviolet (UV) light; it can be found in cod liver oil, fatty fish, fortified juices milk and cereals; its RDA is 15 micrograms (600 IU) for children and adults; 20 micrograms (800 IU) for people 70 years or older. Vitamin E is an important vitamin for organ function; its RDA is 15 milligrams a day; sources include vegetable oils avocados spinach seeds nuts whole grains. Vitamin K is essential for blood clotting; its RDA is 120 micrograms for men 90 micrograms for women; this protein-rich vitamin can be found mainly in leafy green vegetables. Calcium is a mineral needed for healthy bone growth; its RDA is 1000 milligrams for men women ages 19-51 1200 milligrams per day for women 51 or older men over 70; most dairy products such as milk cheese yogurt contain calcium.