Our supplement obsession has surpassed $30 billion each year. And Multivitamins are at the top of that list. Choosing foods high in vitamins and minerals on a daily basis is the greatest method for your body to acquire what it needs to be healthy. However, studies show that most Americans do not obtain enough vitamins and minerals in their diets.
According to United States Department of Agriculture (USDA), adult Americans typically do not obtain enough of the following nutrients, a
- calcium
- potassium
- fibre
- Magnesium
- A, C, D, and E vitamins
The Way to a Healthy Life
Make an effort to include more of these vitamins in your daily diet. It is preferable to obtain these nutrients from a diet rather than a supplement. This is because your body absorbs micronutrients more easily through meals.
If you are unable to obtain all of the nutrients you require from food alone, see our health consultant to discuss which supplements are appropriate for you.
To begin, a daily multivitamin can help lay a solid foundation for your health. It can also safeguard you when you’re stressed, sleeping poorly, or don’t get enough exercise. Even if you eat a “perfect” diet, these difficulties can make it difficult for your body to absorb nutrients efficiently, according to dietitian Dawn Lerman, MA, CHHC, LCAT, AADP.
But, with so many vitamin and mineral combos available, how can we know what to look for when purchasing a multivitamin? Fortunately, you don’t need a degree in nutrition to figure out which multivitamin to take. We asked our experts to tell us the seven elements you should look for in your multivitamin.
1. VitaminD
Vitamin D aids in the absorption of calcium, which is essential for bone health. Not obtaining enough of this vitamin can lead to an increase in:
- your chances of getting sick
- your odds of suffering from bone and back pain
- bone and hair thinning
While you should be able to acquire your daily vitamin D just by being outside in the sun for 15 minutes, the fact is that more than 40% of individuals in the United States do not. Living in wintery areas with limited sunshine, working a 9 to 5 office job, and wearing sunscreen (which prevents vitamin D synthesis) all make it difficult to receive enough vitamin D. This vitamin is also difficult to find in food, which is why Taub-Dix recommends looking for it in a multivitamin.
Vitamin D-rich foods include fatty fish, egg yolks, fortified milk, juice, and cereal.
2. Magnesium (Mg)
Magnesium is an essential nutrient, which means it must be obtained through diet or supplementation. Lerman points out that magnesium is well known for its role in bone health and energy generation. Magnesium, on the other hand, may offer greater advantages. She goes on to say that this mineral can also:
After 90 days, we should be able to relax our nervous system and lessen tension.
Prior research on mice suggests that Trusted Source might help with sleep difficulties.
Trusted Source regulates muscle and nerve function, balances blood sugar levels, and even produces protein, bone, and DNA
However, many people are magnesium deficient because they do not eat the correct meals, not because they require supplements. Before turning to supplements, try eating extra pumpkin, spinach, artichoke, soybeans, beans, tofu, brown rice, or nuts (particularly Brazil nuts).
3. Calcium
Over 40% of the population in the United StatesTrusted Source does not receive enough calcium from their diet. This implies kids aren’t obtaining the minerals they require for healthy bones and teeth. Women lose bone density at a faster rate than males, and consuming adequate calcium from the outset is the strongest dietary protection against this loss.
Foods fortified with calcium are yoghurt, milk, cheese, sour fish, nuts, nut butter, broccoli, kale, lentils and beans. If you eat loads of these foods, you’re probably receiving enough calcium.
4. zinc
“Zinc levels tend to be low among elderly folks and anyone who is under a lot of stress,” Lerman explains. Which, (hey!) is pretty much everyone. It also makes logic. Zinc strengthens our immune system and aids in the use of carbs, protein, and fat for energy. It also helps with wound healing.
Zinc-rich food sare grass-fed beef oysters, seeds from a pumpkin, Organ meats from, spinach, tahini \ssardines, rice that is brown, tempeh made with wheat germ. The usual American diet lacks zinc-rich foods, and the body cannot store zinc, which is why we suggest must include zinc in your daily doses.
- Things to Consider:
Not receiving enough vitamins and minerals might have major health consequences. Malnutrition can result from a general shortage of nutrients. This is sometimes simpler to detect and cure. A deficiency of even one single vitamin or mineral is more difficult to detect, yet it may be just as dangerous. Some vitamin deficits can potentially be deadly.
Having too many vitamins in your system can potentially be harmful. For example, an excess of vitamin A during pregnancy might interfere with the growth of the kid in the womb. As a result, it is critical to consult with your doctor before beginning any supplement regimen. This is especially true if you are pregnant or have a medical issue.
- When should you see a doctor?
Vitamin deficiency symptoms can vary. Some deficits are completely asymptomatic. In general, if you have any of the following symptoms, you should consult your doctor:
- Your hair started falling off.
- You’re feeling weak.
- Even when you receive enough of sleep, you are frequently tired.
- Your mouth has fissures in the corners.
- Your cheeks, upper arms, thighs, and buttocks are covered with acne-like pimples.
- Your vision is fading, particularly at night.
- Your eyes are dry.
- You’re struggling with depression.
- You are frustrated.
- You’re experiencing panic attacks.
- You are experiencing tingling or numbness in your hands and feet.
- Your gums are bleeding.
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