The human body needs a variety of vitamins and minerals to stay healthy and function properly. Knowing which supplements to take on a daily basis can be confusing, especially when there are different recommended daily allowances (RDAs) for men and women. In this article, we'll discuss the best supplements to take every day, including cranberry, krill oil, calcium and magnesium, choline, lutein and zeaxanthin, folic acid, vitamin D, vitamin A, the B vitamins, vitamin C, vitamin E, vitamin K, and curcumin. We'll also discuss the importance of iron, magnesium, vitamins C and E in cancer prevention and treatment, as well as the role of omega-3 fatty acids in age-related eye diseases.
Finally, we'll discuss the importance of digestive enzymes and water-soluble vitamins. Cranberry is a powerful antioxidant that helps protect against urinary tract infections (UTIs). It is also known to reduce inflammation and improve heart health. Krill oil is a type of fish oil that is rich in omega-3 fatty acids.
It has been shown to reduce inflammation and improve heart health. Calcium and magnesium are essential minerals for healthy bones. The recommended daily dose of calcium is 1,000 milligrams for men and women ages 19 to 51; for women aged 51 and over and for men over 70, it increases to 1,200 milligrams per day. Most dairy products such as milk, cheese and yogurt are good sources of calcium.
Tofu, spinach, soybeans and rhubarb are also high in calcium.Choline is an essential nutrient that helps with brain development and memory. It is found in eggs, beef liver, salmon, cauliflower and Brussels sprouts. Lutein and zeaxanthin are carotenoids found in dark green leafy vegetables such as spinach and kale. They help protect against age-related macular degeneration (AMD).
Folic acid is a B vitamin that helps with cell growth and development. The recommended daily dose is 400 micrograms for adults.Vitamin D is an essential fat-soluble vitamin that is activated by ultraviolet (UV) light. In addition to sun exposure, vitamin D can also be 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 recommended daily dose is 15 micrograms (600 IU). For people over 70, it's 20 micrograms (800 IU).Vitamin A is a fat-soluble vitamin also known as retinol. The recommended daily dose of vitamin A is 700 micrograms for women and 900 micrograms for men. Vitamin A is 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 recommended daily doses.
According to the United States Department of Agriculture (USDA), most Americans don't get their daily recommended dose of B vitamins in their daily diet.Vitamin C is a water-soluble vitamin that contains antioxidants that promote the growth of healthy tissues. The recommended daily dose for men is 90 milligrams and 75 milligrams for women. Vitamin C can be found in many fruits and vegetables. For those with an iron deficiency, vitamin C can help the body absorb it better.Vitamin E is an important vitamin for organ function.
You should take 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 recommended daily dose of vitamin K is 120 micrograms for men and 90 micrograms for women. This protein-rich vitamin is found primarily in green leafy vegetables.Curcumin is a natural chemical compound found in the spice turmeric.
It has powerful anti-inflammatory and antioxidant effects, which may protect against some form of cancer progression. It also works as a liver detoxifier. It works well for patients with depression and pain. Curcumin is also known to alleviate cognitive decline associated with aging, improve cardiovascular activity, reduce levels of lipids and plaque in the arteries.
It can also reduce the risk and side effects associated with diabetes. Overall, curcumin has excellent anti-aging qualities and a wide spectrum of benefits that people can benefit from. Most people who live north of the 35th parallel are usually deficient in vitamin D3. Vitamin D is important for boosting the immune system, strengthening bones, improving our mood and preventing specific cancers and autoimmune diseases.
Vitamin D deficiencies can be determined by blood tests requested by a naturopathic doctor. From there, someone like me could guide you to the optimal amount of vitamin D3 you should take.
Magnesium, an abundant mineral in the body, is a cofactor in more than 300 enzyme systems that regulate various biochemical reactions in the body. These include protein synthesis, muscle contraction, conduction of nerve impulses, blood glucose control, normalization of heart rhythms, and regulation of blood pressure.
Magnesium is needed for energy production and contributes to the structural development of bones. It is also needed for the synthesis of DNA, RNA and other antioxidants. I think a lot of patients like taking calcium supplements (which is great), but they also forget about the importance of magnesium in their body. However, there are different types of magnesium supplements and different versions of magnesium each with a different function within the body.
As a naturopathic doctor I can help you determine which one is most appropriate for you.
Vitamins Cand E, when taken together have been shown to have protective effects against certain types of cancer progression. The roles of vitamins C and E in cancer prevention are still being studied. There is some evidence that high doses may affect certain cancer treatments.
Omega-3 fatty acids, when taken as part of a certain mix of antioxidants along with zinc have been shown to slow down age-related eye diseases (ARED). Omega-3 fatty acids are known as healthy fats that help cognitive function as well as joint health.
Digestive enzymes, when taken two capsules per meal will allow you to maintain a quality level digestion which will help improve absorption rate of vitamins minerals.
Water-soluble vitamins, cannot be stored in our tissues like fat-soluble vitamins.
They are found in food once our body absorbs them they are excreted through urine so it's important to replenish them on a regular basis.