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What Supplements Should I Take?

May 06, 2019

Supplements are manufactured products that are taken by mouth as a liquid, tablet, or pill to bolster your diet. The purpose of these nutritional supplements is to enhance your health by increasing your intake of certain vitamins and nutrients. Let's find out what supplements you should take to maximize your health and performance.

Vitamin D3

Vitamin D3, aka cholecalciferol, is one of the most common forms of Vitamin D. It's absorbed directly from the sun through your skin. Although sunlight reaches almost every part of the world, most people still don't get enough Vitamin D on a regular basis.

According to the FDA, your recommended daily intake of Vitamin D3 is up to 4000 IU.It can be found in some dairy products, as well as certain grains and fortified cereals. Additionally, fatty fish (like sardines, tuna, and salmon), shiitake mushrooms, and eggs are good sources of Vitamin D.

Benefits of Vitamin D3:

  • Soothes your stomach
  • Normalizes your blood pressure
  • Strengthens your immune system
  • Sharpens your memory
  • Helps prevent cancer
  • Strengthens your bones
  • Protects your heart
  • Boosts your mood
  • May help with diabetes

As an alternative to the natural sources listed previously, you can opt for Vitamin D3 supplements. These supplements are easy to incorporate into your daily routine and are available at drugstores, vitamin stores, grocery stores, and even online (RD).

Fish Oil

If you suffer from heart disease, omega-3 fish oil supplements can benefit your health in a major way. They contain both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), providing essential nutrients that play a great role in preventing and managing cardiac disease (WebMD).

Benefits of Omega-3 Fatty Acids:

  • Reduce blood pressure
  • Reduce your likelihood of dying from sudden cardiac arrest
  • Reduce your chances for stroke and heart attack
  • Normalize your heart rhythm
  • Slow down the accumulation of plaque in your arteries
  • Reduce triglycerides

According to the American Heart Association (AHA), everyone should eat fatty fish at least twice per week. Some good fatty fish options include tuna, lake trout, sardines, herring, mackerel, and salmon.

Multivitamins  

Your body needs antioxidants, minerals, and vitamins for optimal health, all of which can be provided by a multivitamin. Many studies have confirmed that most people can't get the recommended daily amount of nutrients from their diet alone.

Due to various nutritional deficiencies, people suffer from health conditions like obesity, premature aging, and insulin resistance. These deficiencies can be treated by consuming a multivitamin supplement (JJVirgin).

You canbenefit from a multivitamin if you:

  • Eat or absorb fewer calories than you burn in a day (if you're on a diet, for instance)
  • Are over the age of 50
  • Have undergone bariatric surgery

Essential Micronutrients:Micronutrients are critical to keeping your system running efficiently. Aside from the popular nutrients, such as potassium, magnesium, iron, calcium and Vitamin C, the following are beneficial nutrients to consider:

  • Vitamin D2 or D3
  • Vitamin A
  • Iodine, molybdenum, and borate
  • Zinc and selenium
  • Biotin, pantothenic acid, and folic acid
  • B6 and B12
  • Niacin, riboflavin, thiamin  

Benefits of Multivitamins:

  • Boost your immunity
  • Heal wounds more quickly
  • Strengthen your bones

Additionally, antioxidants provide protection for your cells against free radicals. Free radicals destroy cells, precious collagen, and even DNA. (UTSWMed)

In short, by opting to take supplements on a regular basis, you can enjoy the many benefits listed above. As part of a healthy diet and lifestyle, supplements can help you stay both physically and mentally fit.

References:

https://jjvirgin.com/top-5-supplements-take-every-day/

https://www.rd.com/health/surprising-vitamin-d3-benefits-youre-missing-out-on/

https://utswmed.org/medblog/multivitamins-supplements/

https://www.webmd.com/hypertension-high-blood-pressure/guide/omega-3-fish-oil-supplements-for-high-blood-pressure