What do you need? The most important ingredients for the body
Who could use supplementation, and who certainly does not need it? This question is not as simple as it sounds. Even if you follow a balanced diet on a daily basis and practice sports regularly, it does not mean that you do not need proper supplementation. On the one hand, you feel good, and your friends say that you’ve never been in such good shape before. Meanwhile, taking vitamins and dietary supplements can significantly improve your physical and mental immunity and reduce your risk of chronic diseases. Nothing prevents you from taking care of yourself, eating wisely, exercising regularly, and using supplements at the same time. But what natural supplements should you choose?
Think about what your body is missing
Remember that supplements will not replace a varied diet, but can only complement it. The ingredients they contain are extremely important for our well-being and condition, and their regular consumption supports us. Thanks to this, we will feel better in our own body. When choosing the right vitamins and trace elements that will allow us to enjoy good health for longer, we must remember a few things.
It is not a matter of fashion. Do not make decisions under the influence of passing market trends, or change the diet under the influence of friends’ advice. Ads are there to sell us products that we don’t need very often. That is why it is so important to choose supplements that actually meet our real needs. Let us set a goal in this regard – preferably together with a doctor or nutritionist who will analyze the results of the morphology and take into account our overall health. Let’s not be ashamed to tell him about your lifestyle, diseases, and all the details that may be of importance.
Once we choose the right supplements, eat them regularly as indicated. This will make us use their properties. Not only the frequency is important, but also whether to take them before, during or after a meal.
The basis is a good composition of natural supplements, i.e. the selection of branded products. Let’s read carefully what is written on the label and try to choose the tested, proven and the most effective. They do not always have to turn out to be the most expensive.
Vegetables and fruits are not everything
A balanced diet full of fresh vegetables and fruits, fish and vegetable oils could meet our daily needs for essential nutrients, but I know that nowadays it is difficult to focus on an ideal and thoughtful diet. Our menu is most often the result of stress at work and at home and the eternal lack of time. This is why we also lack some vitamins (for example vitamin D) and minerals. If we do not have a varied diet, we should use supplementation.
Also, people who follow an exclusive diet, such as vegans or vegetarians, should consider supplementing it. The lack of meat and animal products increases the risk of vitamin B12, PP, calcium and vitamin D deficiencies.
Pregnant women and children and postmenopausal women
When planning to become pregnant or being a mother-to-be, it is absolutely necessary to perform appropriate tests and apply additional supplementation depending on the results and needs. It is worth supporting the body with folic acid (400 micrograms a day), and from the first month of pregnancy, docosahexaenoic acid (DHA) in a dose of 500 mg a day.
Breastfed infants may be deficient in vitamin D, therefore doctors recommend supplementation at a dose of 400 IU daily from the first day of life, provided that the mother has not taken supplementation or from the age of 3 week of life, if supplemented during pregnancy.
Also, postmenopausal women may be at risk of bone loss and the development of osteoporosis due to decreased estrogen levels. In their case, supplementation with calcium and vitamin D is recommended.
What specific ingredients should you provide yourself with?
Among the many ingredients that are good to bet on, several vitamins and nutrients are regularly passing through. We supply them in the diet in too little amount, and some of them our body is unable to produce on its own.
Omega-3 unsaturated fatty acids – we will not get them without supplementation. These are fat compounds that should be consumed by virtually everyone. Their positive effect on our body includes the regulation of immunity and anti-cancer activity. These acids can reduce the risk of breast, colon and prostate cancer. In addition, they support the work of the brain – they improve the processes of thinking, understanding and remembering. They also improve the functioning of the eyes and heart. They lower the level of bad LDL cholesterol and raise the level of good HDL cholesterol. As if that was not enough, they strengthen bones and joints, prevent allergies, and have a beneficial effect on the skin.
Another ingredient that our body needs is vitamin B . Scientists are still surprisingly discovering its positive role in the operation of our internal systems. It has been proven that vitamins B6 and B12 support the work of the heart and brain, and also significantly strengthen the bones. They protect against Alzheimer’s, stroke and heart attacks, and are good for digestion and absorption of meals.
The famous vitamin of youth, i.e. E. , extremely effective. It is all thanks to its antioxidant properties. At the same time, it supports the eyesight, liver, immune system, and also helps to fight obesity. Our body cannot produce vitamin E in the right amount, which is why supplementation is so important.
Let’s not forget about zinc as well. This essential mineral helps regulate insulin levels and improves memory, so it’s a good idea to take it every day. In addition, it supports the treatment of skin diseases, supports the immune system and increases immunity. It is especially useful in the fall and winter months, because it has a positive effect on the quality of sleep.
Magnesium, which all vital organs in the body need, have a similarly beneficial effect on our nervous system. Magnesium supports the heart and kidneys, strengthens eyesight and bones, and is essential for the muscles. In addition, it has a diastolic effect, which turns out to be significant during or during pregnancy.
The penultimate ingredient that plays a fundamental role is vitamin K supporting the transport of calcium from arteries to bones. It is found in bacteria found in fermented foods that not everyone likes. K is also responsible for proper blood clotting – helping to stop bleeding.
Most of us are severely deficient in the last vitamin we have already mentioned. This vitamin D . Research shows that it can slow down the growth of cancer, but it also has a supportive effect on the work of the heart. Overall, it increases the body’s resistance and strengthens bones. Especially in the autumn and winter period, you need to supplement it, but providing it all year round will also not be an exaggeration.
Of course, the selection of the right ingredients should be consulted with a doctor or nutritionist. Nevertheless, after this reading, one can draw conclusions that it is worth supporting our body to keep it healthy as long as possible. Conscious eating, exercising in the fresh air and living without rush are the best we can do for ourselves. But who wants to increase their immunity in these difficult and demanding times should consider good-quality dietary supplements.
The right doses and the best preparations
More is not always better. Just as higher cost does not always mean a better product, taking large doses of extra vitamins and minerals does not always mean better “nutrition.” It is best to do a blood test for deficiencies and determine what we need. Only then can we reach for pharmaceuticals. Their manufacturers are responsible for ensuring that all product label claims are accurate and truthful, and that they meet certain industry quality standards. Checking whether a given product is tested and approved for use is the basis of safety. Many of the plant ingredients used in the production of supplements come from countries around the world. There is a concern that if these ingredients are not stored properly, consumers may unknowingly consume supplements contaminated with unsafe doses of substances such as lead, arsenic, mercury, pesticides, microbial contamination, bacteria, fungi and mold. It is a good idea to consult a dietitian or pharmacist in this case as well.
Only then, keeping in mind all these guidelines, can the use of natural dietary supplements be safe.