Vitamins are organic substances vital for efficient cell function, development and growth. It is reasonable to state that diverse people have diverse genetics, dissimilar body constitutions, diverse diet regimens, exercise habits, stress levels, sleep patterns, jobs, hobbies, etc. Thus, it is hard to make exact recommendations for vitamin or supplement intake for everyone. It is, however, possible to give some general advice.
Here is a list of nutrients and supplements beneficial for almost anyone:
Multivitamins take up sort of a gray area, as those who have healthy diets and lifestyles usually don’t need these supplements. But not many people have the most favorable diets, so it can be said that these vitamins are some kind of an insurance policy, as they compensate for nutrient deficiencies.
When choosing a multivitamin, quality is very important. So, how to choose? The chief considerations are bioavailability and a proper balance of nutrients. Vitamin bioavailability is the amount of vitamins that can be used up by the body. This can vary, as there are many parameters in interaction, as, for example, the functioning of the mechanism of its absorption and how effectively it enters particular body tissues and liquids (for example, particular components in food or drinks can impact vitamin bioavailability – e.g. alcohol can severely inhibit vitamin B3 bioavailability). The bioavailability of vitamins A, D, E and K, fat soluble vitamins which need lipids for absorption and are stored in the body’s fat stores can be increased by ingesting them with nutritional fats such as olive oil, cheese or peanut butter.
2. Vitamin D3
A deficiency of this vitamin is common in developed countries, with one in every 2 people lacking in vitamin D. This vitamin can be found in many dietary sources, such as fish, and fish oil, as well as eggs. The sun is also a relevant source.
3. Vitamin C
Vitamin C is very crucial for sustaining the appropriate functioning of cells and other processes in the body and its lack can cause severe health problems. The deficiency of this vitamin is very commonplace, the symptoms including bleeding gums, joint pain and muscle loss. Extreme deficiency can bring about scurvy and even death. Though it’s relatively simple to include this vitamin in a daily diet by eating great quantities of fruits and vegetables regularly, a very small number of people attain optimum intake levels.
4. Fish Oil
The advantages of fish oil derive from its omega-3 content, which reduces the risk of heart disease as well as heart attacks.
A big change in most societies in the past century has been modern-day hygiene. Nowadays, everything is germ-free and clean and this is mostly beneficial, as many ailments can be steered clear of as a consequence. But one of the drawbacks of this is that we no longer take in the beneficial bacteria that our bowels need to break down food properly.
Probiotics are not a supplement we need to take daily, but it’s a sound idea to take them occasionally, after an illness or following the taking of antibiotics. Foods like yogurt and sauerkraut are also advantageous for building nourishing quantities of friendly-gut bacteria.
All in all, the more vitamins and minerals you can get from your diet, instead of supplements, the better.
Other important supplements which should be taken are the following:
• Brain supplements, which help to maintain a healthy function of the most complex organ in the body. Those recommended are: ginko biloba, useful for improving cognitive function; and ginseng, a root from an Asian plant which helps rejuvenate the brain and increase a feeling of tranquility. Further, St John’s wart helps decrease depression, while L-Glutamine aids in the functioning of transmitters.
• As for energy vitamins, iron, magnesium, vitamin B12 and folic acid, all have a useful role in energy enhancement.