Are you sure that you are getting all the required nutrients from your diet? In a perfect world, we might get enough nutrients from a variety of foods to sustain a healthy life. But unfortunately, a perfect world doesn't exist. Soil fertility plays a crucial role in growing healthy vegetables. But soil fertility starts depleting with mono farming methods. A vegetable cannot satisfy your nutrient needs unless grown in healthy soil. You have to take the help of supplements to maintain optimal health.
Do you know which supplements are essential for you? If not, read this blog, and you will get your answer.
Multivitamin
As per the office of dietary supplements, most people cannot meet their nutrient requirements by diet alone. Do you know what the CDC report said about it? Only 13% met adequate fruit intake in the US population, and 8.9% met sufficient vegetable intake.
Vitamins and minerals are essential to various body functionalities. And the foods we eat today have fewer essential vitamins and minerals. The main reason behind this is soil depletion. It is crucial to add a good quality multivitamin to your supplement list. Multivitamins should contain vitamin b6, Vitamins A (including beta carotene), E, and K, Vitamin D2 or D3, B12, folate, Iron, Magnesium, and Zinc.
Please remember multivitamins won't be able to fill body nutrition needs alone. So a nutritious diet with a high-quality multivitamin helps assure that your body is getting adequate fuel to function optimally.
Did you know that the best time to take a multivitamin is in the morning after breakfast? If it causes stomach discomfort, you can have it before going to bed.
Omega 3
The following essential supplement is omega 3. It is one of the best dietary supplement products. You can get omega 3 from fish oil and flaxseeds oil. It helps to regulate brain and eye development. Not only this, it is vital for countless reasons like increasing the level of good cholesterol, boosting metabolism, improving nutrient absorption, combating inflammation, and lessening the risk of heart diseases.
Besides these benefits, we would like to add one more to ensure you don't miss it. The regular consumption of fish oil helps you to combat depression and anxiety. Fish oil is a happy maker pill.
Maroon and Bost's study states that fish oil supplementation is as efficacious as most over-the-counter medicines in easing neck and lower back pain.
If you want to support your health, you must add fish oil to your diet. Doctors recommend that a person should consume at least three servings of products including oily fish (salmon, anchovies, sardines, and mackerel) in a week.
You can fulfill the need for omega 3 fatty acids through diet and supplementation. But before taking fish oil capsules, you should know the exact dose of fish oil supplements you should consume. The Food and Drug Administration recommends around 1000 -1200 mg of fish oil. In high doses, omega-3s may have adverse events like blood thinning.
Do you know about the suitable time to consume fish oil? Well, there is no specific time to have fish oil capsules. For some people, morning times work and for some lunch or evening.
Calcium and Magnesium
Calcium and magnesium are the two minerals you should not miss in your diet. They are essential for bone and heart health. But when it comes to getting a sufficient amount of calcium and magnesium, we fail. So it is crucial to add calcium and magnesium-rich foods and supplements to your diet. Foods including cheese, yoghurt, milk, almonds, and pumpkin seeds can help keep your bones wholesome.
Do you know when you should take calcium and magnesium? It is good to take these when you're feasting. Also, it can be hard for the body to absorb in large quantities, So take them in small doses.
It's better to take magnesium in the evening; it helps calm your mind and get sound zzz's at night. It is one of the best supplements you can have to get better sleep. So keep calcium and magnesium in your all-important supplement list.
Protein
Proteins are vital for overall health, weight loss, and body composition. They are the primary building block of your body and crucial for making muscles, skin, tendons, organs, enzymes, hormones, and myriad molecules.
Proteins are made up of amino acids. Amino acids combine like beads on a string to form proteins. It is important to eat quality food to fulfill your daily protein needs. Foods including meat, eggs, fish, or dairy every day, helps to get enough protein.
Are you vegan? No worries! You can have plant-based protein like lentils, chickpeas, almonds, tofu, quinoa, broccoli, brown rice, seitan, peas, whole grains, etc to satisfy your protein needs. If you are not eating these foods or are allergic to any, you can get protein from supplements like whey protein.
Do you know the most suitable time to take protein? Well, research indicates it doesn't count whether you drink a protein shake pre-workout or post-workout. So have it whenever you feel like drinking it.
Remember, there are some side effects of eating too much protein, like constipation, dehydration, kidney damage, heart disease, etc. So always have a required amount of protein only.
Coenzyme Q10
Do you know that inflammation is the root cause of various diseases like weight gain, arthritis, headaches, and heart disease? Yes, it is crucial to check the inflammation level in the body. Coenzyme Q10 is quite known for its inflammation-fighting properties. If you take around 100 mcg of CoQ1, you will see an improvement in the condition mentioned above. Always choose a soft gel over the powder capsule.
CoQ10 is a powerful supplement that reduces free radical damage, promotes skin health, controls brain and lung diseases, and promotes overall health.
If we talk about athletes, do they need supplements or not? Yes, they also need supplements along with a balanced diet. Dietary supplements contribute to athletic performance. If a person has to perform physically well, a nutritionally rich diet and adequate hydration are essential.
Did you know many people take multivitamins and other supplements but still suffer from vitamin deficiency and have a chronic disease? They take calcium tablets regularly but still have osteoporosis, especially in older adults. Let’s find out why.
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Supplements should be used as supplements, not as a replacement of diet. It is an additional thing that a person should take to fill the nutritional gap.
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Vitamin minerals should be in bioavailable form to dissolve in the system. Otherwise, you take them, and they will be eliminated from the body without use.
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Modern farming techniques lead to the depletion of soil nutrients. If your soil is not healthy, you cannot grow healthy vegetables. Thus, we are not getting enough nutrients from the foods we consume as our great-grandparents did in their time.
Every supplement may not be suitable for everyone. It is crucial to choose the right supplements as per your disease underlying. But how will you find out which supplements your body needs? Any guesses? Don’t worry, Jeevam Health is here to tell you about your supplement requirement.
Summing it up
We hope this blog will save a lot of time researching the essential supplements required to maintain optimal health and how to find which supplements your body needs. But always keep in mind supplements are not a diet replacement therapy. You always have to eat a well-balanced diet and add the essential supplements to fulfill the required nutrients. Try to eat as much as healthy foods like fruits, vegetables, whole-grain cereals, etc., to maintain overall well-being.
