Studies suggest that most Americans are falling short of their vitamin requirements — up to 70% in the case of vitamin D.
But which vitamins are most important for our health and brain functions? And what are the supplements everyone should take?
A multivitamin is a good source for an all-round vitamin boost, but here we’re going to explore the most important vitamins and the ingredients that should be in your multivitamin. We’ll also look at the specific benefits of each of the best vitamins and why it is important to take them.
Keep reading to find out how to choose a multivitamin!
- Omega-3
Omega-3 is a fatty acid that has wide-ranging benefits to our health. It is an important supplement that everyone should be incorporating into their diet.
Omega-3 can help many of our organs, including the eyes, heart, and liver. Even the health of our skin can be improved thanks to Omega-3, as it encourages a healthy cell membrane, leading to softer and less wrinkled skin. In addition to this, it has been proven to have a significant impact on the brain. Omega-3 can help fight depression, anxiety, and mood swings.
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It is an important supplement to be taken at all stages of life. For children, it can assist with brain development, while it is also recommended to be taken during pregnancy. Then, for our later years, there is research proving it can fight Alzheimer’s disease and prevent mental decline.
Finally, Omega-3 can lower the risk of autoimmune diseases such as type 1 diabetes, multiple sclerosis, rheumatoid arthritis, and Crohn’s disease.
Remember, before you start a new supplement, you should talk to your doctor and make sure you get info.
- Vitamin D
It is a well-known fact that we can get vitamin D from the sun. However, for those living in colder climates, as well as for others who have trouble absorbing vitamin D, relying on the sun’s rays is often not sufficient.
Studies show that even people living in warm and sunny climates do not have enough time in their day to absorb enough vitamin D from sunlight. Vitamin D is not found in food, so when we are deficient, we must rely on a supplement to increase our intake.
Vitamin D is hugely important for our health, and for a number of reasons. Firstly, it is crucial for the strength of our bones, as it helps us absorb calcium. In this way, it can help to prevent fractures and breaks.
Secondly, research has shown a correlation between low levels of vitamin D and the occurrence of cardiovascular disease – which is one of the main causes of death in the western world. By ensuring adequate levels of vitamin D, we are protecting ourselves against potential heart problems and even fatal scenarios.
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Finally, vitamin D helps to prevent osteoporosis, a disease that affects more than 50 million Americans.
- B Complex Vitamins
B complex vitamins refer to a supplement that contains a host of B-number vitamins, usually B1, B2, B3, B5, B6, B7, B9, and B12. Each of these individual numbers provides different benefits, so a B complex vitamin will ensure you don’t miss out on any of these advantages to your health.
Here, we’ll get into a few of the reasons you should be taking a B complex supplement. To start with, B1 (thiamin) is important for maintaining basic bodily functions, such as the nervous system and our metabolism. Too little B1 can result in fatigue, reduced reflexes, and a lack of appetite.
Next, B2 (riboflavin) promotes an overall healthy body and helps us absorb oxygen, as well as improving vision and reducing the risk of preeclampsia during pregnancy.
Finally, B9 (folic acid) is necessary for basic brain functions and also for cell reproduction. A B9 deficiency could lead to poor growth, shortness of breath, and slower mental reasoning.
- Calcium
Next, we’ll look at why calcium is such an important supplement to take. Calcium is well known for being an essential mineral for maintaining the strength of our bones and teeth.
However, calcium also offers a range of other benefits to your health. It allows the basic functions of using muscles, blood clotting, and the nervous system. A lack of calcium causes osteoporosis and hypocalcemia.
Ensuring a sufficient level of calcium is particularly for both the young and the old. This is because, when children are young, calcium is essential for their development and intense periods of growth. Meanwhile, as we get older, the body absorbs more calcium from our bones than from our diets, leaving our bones prone to becoming weaker.
Calcium supplements can be particularly beneficial for those suffering from lactose intolerance, and also those trying to reduce their calorie intake. This is because calcium can be sourced from dairy products, which are often high in fat, such as cheese and yogurt.
- Magnesium
Finally, magnesium is another fundamental vitamin which you should consider taking as a supplement. Magnesium is extremely important for many of our bodily functions.
To start with, it helps to reduce stress while also helping us sleep better. It has a positive impact on our nerve functions, blood sugar levels, and the creation of protein. Research also suggests that low levels of magnesium are associated with high blood pressure, osteoporosis, and heart disease.
Magnesium deficiency can cause nausea, migraines, and seizures. Those with type 2 diabetes, celiac disease, and older people are particularly prone to having a magnesium deficiency.
While magnesium can be obtained through our diet, we rarely eat enough magnesium-rich foods. These include artichoke, soybeans, brown rice, and pumpkin. Therefore, a supplement can ensure you have adequate levels of magnesium.
Now You Know the Supplements Everyone Should Take
Having looked at five of the most important supplements, you now know what to look out for when purchasing a multivitamin. You are also now aware of which specific vitamin supplement can best improve your health.
These are the supplements everyone should take, but they should also be combined with a healthy diet and regular exercise.
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