The Best Supplements Everyone Should Take

Unfortunately, about 41.6 percent of Americans don't get enough essential vitamins and minerals. So how do you decide which supplements to take? Vitamin D and B12 are two of the most important vitamins for mental health, and vegetarians and vegans are more likely to have low levels of vitamin B12. People with autoimmune diseases also have higher rates of vitamin B12 deficiency. Methylcobalamin is the natural form of vitamin B12 found in animal products, and a multivitamin ensures that your body gets the nutrients, vitamins and minerals it needs on a daily basis. I recommend the Garden of Life Vitamin Code Raw multivitamin for women, as well as mykind Organics and Mega-Food Whole Food. Supplementing with a high-quality purified omega-3 tested by third parties is something that everyone can benefit from.

Omega-3 fatty acids support skin, heart and brain health, and I like Omega algae from Nordic Naturals, DHA Omega-3 from Nutritional Roots and DHA from Heinen. L-theanine is a compound found in black and green tea that can cause a relaxed state of alertness when combined with caffeine. It has been shown to increase memory and improve reaction time, while simultaneously reducing anxiety and increasing attention. Omega-3 fatty acids, such as fish oil, contain EPA and DHA, which help with neurological repair and function, lower bad cholesterol and decrease inflammation. The usual dose is 2000 mg in total of combined EPA and DHA.

L-carnitine is an important enzyme in the Krebs cycle that takes place in our mitochondria, and taking 1000 mg of acetyl-l-carnitine every day can improve your cells' ability to produce energy. Green tea catechins have been shown to prevent cancer, control weight, control blood sugar, reduce the risk of heart disease, reduce the size of uterine fibroids, and many other health benefits. The FDA has concluded that there is limited scientific evidence to support the claim that consuming 500 milligrams a day of blueberry dietary supplement can help reduce the risk of recurrent urinary tract infection (UTI) in healthy women. Taking a blueberry supplement that also contains D-mannose can give the urinary tract a 1 to 2 advantage in the urinary tract prevention department. Krill oil may offer greater absorption than fish oil because it provides omega-3, EPA and DHA in the form of natural phospholipids, as well as choline for brain and nervous system health, and astaxanthin for antioxidant benefits. Calcium and magnesium are two minerals that are incredibly important for bone health and heart health, but many of us don't eat enough foods rich in these minerals.

Choline is another nutrient that hasn't received as much attention as it should but is known to support brain health. Some data even suggest that choline supplementation may reduce the pathology of Alzheimer's disease. Lutein and zeaxanthin are carotenoids found in certain colorful fruits and vegetables that protect your eyes from harmful blue light from the sun or screens. Females of reproductive age (approx. Between ages 16 and 4) should take 400 mcg of supplemental folic acid to reduce the risk of having a baby with birth defects.

If you don't eat enough colorful fruits or vegetables to get enough lutein and zeaxanthin, include a lutein and zeaxanthin supplement such as Zhou Screen Eyes gummies.

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