6 Supplements you SHOULD be taking

Sure you can try to get all your nutrients from food. But realistically that might not be the ideal solution as it is not possible. You might be needing external vitamins and supplements. That is why the are called vitamins and “supplements”, right?

However, there are a lot of supplements out there that you might face daily or see a videos telling you “you should be taking this or you should be taking that”. In this blog we are going to simplify things a little bit. This is not an exhaustive list and I might to another one down the road.

Ok ready?  Let’s start.

Vitamin C

Vitamin C or Ascorbic acid is a water soluble vitamin. Humans can not synthesize it. You can only obtain it either from food or externally through supplementation. Vitamin C is an antioxidant which means it protects your cells from the bad effect of free radicals that can cause cancer, heart diseases and others.

Benefits of Vitamin C

• Shorten the duration and the severity of common cold.
• Can help prevent worsening of AMD along with other vitamins.
• Fasten wound healing.
• Fight gum infections that might be causing gum bleeding.
• Strengthen overall immunity.

Dosing

Can start from 90 mg up to 2000 mg per day.

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Vitamin D

vitamin D is called “calciferol”, also called “The sunshine’ vitamin. It is a fat soluble vitamin  Nearly 1 billion people worldwide are estimated to have vitamin D deficiency.

In simple words, vitamin D is made from cholesterol in your skin. So that’s why you need sunlight “UVB” to convert this cholesterol to Vitamin D. But be careful of exposing yourself long periods to the sunlight.

Benefits

• Along with calcium they can protect against osteoporosis.
• Effective for osteomalacia which is softening of the bones.
• Assist in regulating insulin and management of diabetes.
• Can help in reducing symptoms of depression and anxiety.

Dosing

It depends on your age and your need but the recommended dose can range from 400 IU to 2000 IU.

But remember it is a fat soluble vitamin, so in very large doses it can cause toxicity.

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Zinc

Zinc is the second most abundantly distributed trace element in the body after iron. It is an essential micronutrient that catalyzes hundreds of enzymes.

Some signs that you might have Zinc deficiency:

• Alopecia
• Glossitis (inflammation of the tongue)
• Nail dystrophy
• Decreased immunity
• Diarrhea

Benefits

• Along with Vitamin C and other vitamins can reduce progression of AMD.
• Can reduce the severity of acute and chronic diarrhea.
• It might shorten duration of common cold.
• Wound healing.
• Overall strength of your immunity.

Dosing

It really varies according to the individual usage of Zinc. However, for overall health 25 mg to 40 mg can be recommended.

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Vitamin B12

Vitamin B12 or Cobalamin is crucial in the synthesis of DNA and cellular energy production. Vegetarians are at risk of vitamin B₁₂ deficiency as are other groups with low intakes of animal foods or those with restrictive dietary patterns. Malabsorption of vitamin B₁₂ is most commonly seen in the elderly, secondary to gastric achlorhydria (which means absence of HCL acids in the stomach).

Benefits

• Prevent Megaloblastic anemia.
• Support bone health.
• Improve symptoms of depression (if you are vitamin B12 deficient).
• Support healthy skin, hair and nails.

Bottom line here is if you are on vegan diet, you should consider supplementing with vitamin B12.

Dosing

• For vitamin B12 deficiency: Vitamin B12 doses of 300-10,000 mcg daily have been used. However, some evidence suggests that the most effective oral dose is between 647-1032 mcg daily.

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Magnesium

Magnesium is the fourth most common mineral in the human body and an important supplement you should be considering. Magnesium is also involved as a cofactor in more than 300 enzyme systems and is required for such fundamental processes as energy production and nucleic acid synthesis.

Benefits

• It has comparable effects to antidepressants in older adults.
• It can reduce anxiety.
• Anti-inflammatory benefits.
• Reduce future migraines.

Dosing

The recommended dosing for men is 400-420. And for women is 310-320 mg.

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Omega 3

Omega-3 fatty acids (OM3FAs) are unsaturated fatty acids, the three most clinically relevant omega-3 polyunsaturated fatty acids (PUFAs) are α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

Oils containing these fatty acids originate in plant sources and can be found in fish, fish products, seeds, nuts, green leafy vegetables, and beans.

Benefits

• Helps fight depression and anxiety.
• They improve heart disease risk factors.
• Decreasing triglycerides.
• Decreasing blood pressure.
• Small evidence regarding reducing the decline of Alzheimer’s disease.

Dosing

Dosing of Omega fatty acids vary from person to person. However, the recommended dose of EPA+DHA is anywhere between 500 to 2000 mg daily.

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Supplements play a crucial role in our daily activities so it is important to learn about what you might need to supplement your nutrition.

Remember to always consult your family physician/healthcare practitioner before taking any supplements or vitamins. 

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Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the medical and health area for your particular needs and circumstances prior to making any medical or health related decisions. For your health related questions, please seek the advice of a licensed physician or any other qualified health care provider immediately. 

What to read next? 

https://simplifiedpharmacy.com/2021/07/01/effective-ways-to-deal-with-anxiety/