A balanced diet should provide you with the necessary vitamins and minerals to stay healthy and strong. Supplements should only come in play when you have a deficiency or a particular nutrient need. It is also better to absorb vitamins in food than in pills because pills contain fillers that can impair absorption. Still, it can be very demanding to follow a diet that fulfills your every need. Supplements in your diet are helpful in supporting your immune system, stress response and general health. We’ve rounded up 5 nutrients to include in a baseline supplement kit.
An adequate level of vitamin D is essential to maintain bone density and support a healthy immune system. However, it is the most common nutrient deficiency in the world.The recommended Daily Intake is of 10 to 20 micrograms. The safe limit of intake is up to 100 micrograms. Few foods are rich in this vitamin, such as salmon and mushroom, so don’t count on your diet to obtain the recommended daily intake. It is important to take vitamin D supplements when you’re not getting enough sunlight exposure, like during the winter season or if you’re a shade-dweller.
Vitamin C is required for the synthesis of collagen, a substance that provides raw material for your connective tissues such as ligaments and bones. It is also an antioxidant, which neutralizes free radicals, unstable molecules that harm your cells. The recommended daily intake is 75 milligrams for grown women. This supplement is very easy to come by, as it has lots of presentations as pills, powders or even flavoured gummies.
Probiotics are live microorganisms that aid in digestion and immune response and help boost the number of healthy bacteria in your body. There is no recommended intake of probiotics but know that certain probiotics may have specific benefits. Looking for a probiotic supplement may require further research. Search for supplements that have shown to achieve specific effects and have clear instructions for conservation, whether it is a refrigeration or stable shelf-life statement.
Omega-3 fatty acids are extremely important. They are fatty acids that aid in the functioning of the heart, lungs and immune system, as well as reducing risk of diabetes, depression, attention deficit hyperactivity disorder, cancer and Alzheimer’s disease. In some women, omega-3s can even help reduce menstrual cramping. The recommended daily intake is 1.1 grams and you can consume them through fish, plant oils like flaxseed and canola, and chia seeds. Omega-3 supplements are especially recommended because they are not substances that our body can produce on its own.
Magnesium is a mineral that is crucial to the body’s function. It helps regulate blood pressure and the heart rhythm. Women’s hormones are particularly dependent on this mineral; magnesium helps produce progesterone, estrogen and the thyroid hormone, and help prevent excessive cortisol (the stress hormone). The recommended daily intake is 200 to 300 milligrams. You might want to consider magnesium supplements if you experience trouble sleeping, cramps, spasms and anxiety. However, it can lower a regular blood pressure, so it’s best to consult with your doctor before taking this supplement.