There are dozens of different supplements on the market today, each produced by numerous different companies. With so many options, how can you tell which supplements are really helpful and which ones are just a waste of money?
In this article, you will read about the vitamin and mineral supplements that can really make a difference in your health.
1. Calcium
Many people around the world do not get enough calcium in their diets. Important for bone development and strength, dental health, muscle contractions and fluid balance, calcium is an essential part of any person's diet. Without proper calcium, bones can be deformed or become easily breakable, leading to osteoporosis and low bone density.
Because calcium is only really found in milk, sardines and other fish containing small edible bones, taking supplements can be very helpful. It is recommended that children consume at least 1,300 mg calcium per day and adults need at least 1,000 mg calcium per day. Taking a 500 mg supplement once per day will help provide enough calcium in your diet.
2. Vitamin D
In the past couple decades, scientists have discovered that many people have low vitamin D status. Because the human body can make its own vitamin D from the sun, it was once thought that people didn't really need to consume the vitamin in the diet. Unfortunately, researchers now know that is not the case.
Your body needs vitamin D in order to absorb and use calcium. It also uses the vitamin to produce hormones.
Although a few foods, such as milk products and mushrooms, are fortified with vitamin D, few foods actually contain vitamin D naturally. This is why supplements can be very beneficial. Try taking a 2,000 IU supplement every day unless directed otherwise by a physician.
3. Vitamin B12
If you are a vegetarian or older in age, vitamin B12 supplements may be beneficial. Vitamin B12 is found mainly in animal foods (which is why vegetarians may need supplements). It is important in the body for red blood cell synthesis, DNA synthesis, and proper function of the brain and nervous system.
Adults typically need 2.4 micrograms of B12 per day. Fortified cereals, in addition to meats, eggs, and milk products, are good dietary sources of B12. If you do not eat a lot of these foods, a supplement may be a good idea.
It's also important to note that as humans age, some lose the ability to absorb vitamin B12. If this is the case (you should ask your doctor to be tested for your B12 status), then oral B12 supplements will not be sufficient and you will instead likely need supplements in the form of shots.
4. Multivitamin
Besides possibly taking the three other supplements mentioned in this article, a good multivitamin could also be beneficial to your health. Multivitamins are better to take than individual vitamins because they give you a balanced supply of each vitamin and help ensure that you will not overdose on any given vitamin or mineral.
Multivitamins generally contain 30 to 100 percent of the daily recommended values for most vitamins and minerals.
Taking a multivitamin daily will help you meet all of your nutrient requirements, especially on days when your diet is not so healthy. And, even if you fulfill your nutrient needs through your diet, the dosages of the various vitamins and minerals in multivitamins are not nearly high enough to cause toxicity.
Overall, calcium, vitamin D, a multivitamin, and possibly vitamin B12 are the only supplements that most people should take, if they decide to take supplements at all. A proper and balanced diet can usually provide all of the nutrients you need, but supplements are good options for those who don't always have a healthy diet or those who restrict a certain food group (i.e. dairy, meat, etc.).
Remember, if you decide to take a supplement, you should consult with your doctor first. Some supplements
can interact with certain medications or medical conditions.
By Registered Dietitian Arielle Kamps, M.S., R.D, L.D. Via HealthMatters.sg, a Singapore Health and Fitness blog that aims to help you lose weight, keep fit, and live healthy.
Original article: http://sg.news.yahoo.com/blogs/fit-to-post-health/supplements-really-151848937.html
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