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Supplements have become a popular way to treat illness organically by giving our systems the nutrients they need to function properly. However, with so many supplements on the market today, it can be tough to figure out what they’re all for and which ones are genuinely effective.
To make things easier for you, we’ve put up a list of the top six supplements that practically everyone can use to boost their health. However, it’s still a good idea to consult with a doctor before taking any supplements to ensure that you’re getting the proper supplements at the right dose.
1. Multivitamin supplements
In theory, we should be able to get all of our nutrients from our diet. However, in today’s culture, when most of our food is processed or washed and sanitized, many vital nutrients that we used to acquire from the soil are lacking, and even the best eaters may not be getting all of the nutrients they require. That is why it is critical to take an excellent multivitamin every day. Look for one with vitamin A, vitamin C, vitamin E, magnesium, calcium, and vitamins B1, B2, B6, and B12, which can all help improve your immune system and offer you more energy throughout the day.
2. Omega-3 Fish Oil
A healthy heart is crucial, and consuming fish oil daily is one of the simplest ways to preserve it. Fish oil has been demonstrated in studies to lower blood pressure, prevent blood clotting, and lessen the risk of a deadly heart attack. Furthermore, fish oil is high in Omega 3 fatty acids, which help to reduce inflammation, strengthen the immune system, and even improve depression and mood.
3. Magnesium
Approximately 80% of adults have a magnesium deficiency? Magnesium is required for a variety of bodily activities, including nerve transmission, muscular contraction, energy production, bone and cell formation, and so on. Taking a magnesium supplement daily can help with asthma, migraine headaches, muscle cramping, osteoporosis, and heart disease, and even help to calm nerves and reduce anxiety.
4. Vitamin D3
Do you want to avoid catching a cold? Taking vitamin D3 daily can help. In an ideal environment, we would obtain enough vitamin D from sunlight, but since we now spend the majority of our time indoors (with clothes on), we must rely on other sources. Vitamin D deficiency can impair your ability to heal from infections and can be a risk factor for developing an inflammatory disease, in addition to assisting with calcium and phosphorus absorption into our bloodstream.
5. Probiotics
You may believe that bacteria are harmful, however, bacteria are beneficial in your gut. With all of the antimicrobial soaps and cleaners we use, as well as the antibiotics we take, our digestive tract doesn’t always get the necessary bacteria to keep it in check. Probiotics are live bacteria that can help you enhance your immune system, and digestion, reduce your chance of having colds or the flu and even get rid of irritable bowel syndrome. Eat probiotic yogurt or kefir, or take a probiotic supplement, to obtain extra probiotics in your diet.
6. Curcumin (Tumeric)
Turmeric is one of the most effective anti-inflammatory foods available. Curcumin, a phytochemical found in turmeric, is capable of decreasing inflammation, which can contribute to ailments including heart disease, stroke, diabetes, migraines, and chronic fatigue, as well as battling cancer. If you have joint discomfort or arthritis, this vitamin is extremely beneficial.
Supplements: What You Need to Know
1. There are a variety of supplements available.
Vitamins, minerals, herbs, botanicals, amino acids, and enzymes are all included. Some of the most popular supplements are available as part of a multivitamin (which can save you from having to take a dozen tablets every day), but they can also be purchased separately.
Is there a denominator that is the simplest? Dietary supplements are what they are called. The following are a few examples of popular dietary supplements:
- Calcium
- Fish oil
- Echinacea
- Ginseng
- Garlic
- Vitamin D
- Green tea
2. Some supplements work well, while others don’t.
Supplements that may benefit your health include:
- Vitamin B12 is a water-soluble vitamin that supports neuron and blood cell function, as well as DNA creation and anemia prevention.
- Vitamin D is a bone-strengthening vitamin.
- Calcium is an important mineral for bone health.
- Vitamins C and E are antioxidants that can help prevent cell damage.
- Fish oil is good for heart health.
- Vitamin A can help prevent vision loss caused by age-related macular degeneration.
- Zinc has been demonstrated to promote skin health and reduce age-related macular degeneration-related vision loss.
- Melatonin is a hormone that can help you sleep better and avoid jet lag.
Despite the massive amount of research done on supplements (the National Institutes of Health) has spent more than $2.4 billion on vitamins and minerals since 1999), scientific data isn’t entirely clear. Keep in mind that most studies show that multivitamins do not extend your life, halt the cognitive decline, or reduce your risk of diseases like heart disease, cancer, or diabetes.
Furthermore, the products you buy in stores or online may differ from those used in trials, making findings potentially deceptive.
3. Supplements may or may not be safe.
The following supplements may represent a risk:
- Vitamin K can make blood thinners less effective.
- Herbal supplements like comfrey and kava might be harmful to your liver.
- In smokers, beta-carotene and vitamin A can raise the risk of lung cancer.
4. Consult your doctor before using any supplements.
Because the effectiveness and safety of a supplement may be influenced by your specific situation and health, the first step should be to consult with a healthcare practitioner about your options.
Keep these easy guidelines in mind while selecting a supplement:
- Take supplements as suggested by your healthcare provider or as directed on the label.
- On the label, read the ingredients, medication interactions, and percent daily value ( percent DV).
- Extreme statements should be avoided, such as safe or works better than inserting prescription medicine. It’s important to remember that “natural” doesn’t automatically mean “safe.”
- Supplements should be kept out of the reach of children and in a secure location.
5. The nutrient strength of a well-balanced diet is unsurpassed.
Whatever your motivation for taking supplements, keep in mind that they aren’t a replacement for a well-balanced, nutrient-dense diet.
Don’t overlook the advantages of a nutrient-dense salad over a pharmaceutical.
Vitamins and minerals are required for normal bodily development and function. While most people get all of their nutrients from a well-balanced diet, some people need a little extra support. That’s where vitamins come in: they assist your body stay healthy by providing it with the nutrients it requires.
