THE TOP 5 VITAMINS & MINERALS YOU SHOULD SUPPLEMENT!
In order for our bodies to function efficiently, there are certain things we should consider. Exercise, food, sunlight, meditation can go a long way to helping our bodies and minds run optimally. But there are specific things we can add in to our daily routines; none more so than micronutrients, which will help us a little bit more. Many vitamins and minerals can be obtained through a varied and balanced diet, yet supplementation can ensure you are receiving the correct types and amounts of important micronutrient. So here are ones to consider:
There are two main sources of Vitamin D, these are the Sun or in Food. But getting in all of the recommended 600-800IU (international units) per day can be problematic, especially if you live in England or another country that too, doesn’t receive a lot of sunshine. That means that a large proportion of VIT D has to come from food, and there isn’t a great deal contained in those foods. So, additional VIT D supplementation could be really helpful in reaching the expected levels. FYI – people living in the UK are expected to be 95% deficient in VIT D, so unless intake changes drastically, those figures will remain the same. In fact, research has suggested that current recommendation per day (RDA) is too low and amounts should be closer to 4000IU as opposed to the above mentioned 600-800IU.
But why take it? Well VIT D is essential for allowing the absorption of other vitamins and minerals such as Vitamin C and Calcium. It can contribute to maintaining normal blood levels and health (white blood cells), phosphorus and bone health. VIT D ensures good bone health and can even stave off early onset of osteoporosis in the elderly (weakening of bones). It helps regulate oral health and can even contribute towards normal muscular contractions. Severe deficiency can lead to rickets and or various other physiological ailments. VIT D supplements can be found at many local and online outlets, but adding this to your regimen could better your recovery and overall mood!
Now this one is very common and is probably the most well known vitamin due to its association with health and immune function dating all the way back to the 17th century where a fresh orange would be how scurvy would be tackled on long ship journeys. This is also the most sold vitamin worldwide and its no wonder why its on this list: the RDA of VIT C is 1000-2000mg (milligrams) per day – this contributes to healthy skin and cell recovery, immune health, eye health, skin tightness and even heart health. This cannot be stored in the body for a great deal of time so daily intakes are advised. More recently, people struggling with Covid-19, found that increasing intake in the incubation period (first 10 days) could help recover from the infection at a faster rate. So grab your VIT C!
OMEGA 3, 6 & 9
Fish Oils! These have gained a lot of attention over the past 20 years and that’s based on the increased amount and quality of research surrounding these fatty acids. They are a type of poly-unsaturated fatty acids which are the favourable kind – when compared with mono or trans fatty acids. But heres why you might want to add them to your list, the main benefits are to do with the heart and joints. Studies have also found that they can help prevent Parkinson’s and even poor mental health. The Omega’s have also been found to reduce inflammation and arthritis. The RDA is 250-500mg per day of 3, 6 and 9 however it is important to take them in the correct ratio (Omega 3-90mg, 6-30mg, 9-30mg) So three times as much 3 than 6 and 9. From personal use and others who have used Fish oils, significant help with joint health and these may additionally benefit us by having a nootropic influence.
VITAMIN B (Complex)
This is a well-advertised supplement and vitamin, mainly as it is present in many multi-vitamins and is very important especially within females as it contributes to iron absorption and is partly responsible for energy levels. This group of vitamins can also contribute to red cell formation and play a vital role in fat and protein metabolism. VIT B (6+12) deficiency presents itself with these effects: fatigue, constipation, loss of appetite, unexplained weight loss, numbness, balance problems, confusion and even memory loss. So its fair to say, not having adequate intakes of vitamin B can be quite problematic. Organic origins of VIT B come from: fish, potatoes, chickpeas, avocados, beans, oatmeal and poultry. RDA’s stand at 2.4 micrograms per day, this changes if you are pregnant but not by much at 2.2 micrograms.
Now this one is probably the least known Mineral on this list, and considering this list could easily be 10-15 Vits and Mins – take note of Selenium. So this is mainly absorbed through food which makes supplementation an after thought, however due to its important role within health – thyroid, metabolism and antioxidant function – suggestion of supplementation is warranted. So we know anti-oxidants are important as they act as ‘cleaners’ of our immune system and body. Free radicals, which are known to be linked with cancer development, are helped by anti-oxidants and set off a chain reaction within our bodies to deal with excess free radicals – which are known t0 cause oxidative stress, which spells problems for our bodily functions. There are also strong links to the anti-inflammatory influences that Selenium may exert. This can be mainly food in food sources such as: Brazil nuts, Eggs, Oysters, Sunflower seeds, Chicken and Mushrooms. RDA’s suggest 55 micrograms per day or 60-70. micrograms if pregnant and lactating.
Various micronutrients can be obtained through the diet, but for those that are vital, similar to the ones spoken about above, its important to further supplement your intake to ensure optimal health. Now, can you get by and live a normal life without these? The simple answer is yes, however that likely wouldn’t be optimal and long term deficiencies – no matter how small – can lead to a cascade of problems later in life, especially around menopause and the general ageing process. Make sure to get in touch if you need more specific help or guidance – as always we’re here to help better your physical and mental health, if need be.