Sometimes having healthy food or foods rich in a specific nutrient does not pacify the requirement of a certain nutrient. Especially multi-vitamins, many people try to get such nutrients from food instead of supplements, but as mentioned above, foods are not always successful in fulfilling their requirements. Other than this, there are certain factors like menopause, chronic diseases, and even pregnancy to continue these supplements.
In many research and studies, it was discovered that lack of vitamins or any other nutrient is the major cause of chronic diseases, and having supplements helps big time.
Multivitamins build up a solid base for your health. It also offers protection whenever you are eating or sleeping poorly or being stressed all the time and not getting proper exercise.
A balanced diet that is allegedly full of nutrition might not be able to fulfill such requirements. But with a lot of mineral and vitamin combinations, the confusion is pretty much obvious. Don’t worry; we got you. Here is a list of vitamins and multivitamins which would help you big time when you go out there to purchase them.
Vitamin D
Vitamin D assists our bodies in soaking calcium, which is required for bone health. If you don’t have enough of it, it has the possibility of increasing
- Possibility of falling sick
- Possibility of pain in the back and bones
- Hair loss and Decreasing bone density
It is recommended to take sunlight for almost 15 minutes (as it’s the best source of vitamin D), but there are a lot of places where the sun doesn’t show up. Many people live in the city with busy lifestyles, and people who apply sunscreen because they get sunburnt (the sunscreen doesn’t let your body absorb vitamin D). In such conditions having supplements is the only way to fulfill its requirement.
Magnesium
Magnesium is a very crucial nutrient that is required at any cost. It can be consumed either by food or by supplements. Minerals are best for energy production and bone health. But, magnesium is a lot more beneficial than that. It calms our nervous system and decreases stress. It helps reduce sleep deprivation, regulate nerve and muscle function, develop bone, DNA, and protein, and regulate sugar levels in the blood.
Many people have low magnesium, mostly because they are not having the appropriate amount of magnesium. People with low magnesium levels must start eating beans, tofu, pumpkin, spinach, spinach, nuts, and brown rice before popping supplements pills.
Calcium
Most people have a diet that doesn’t have an appropriate level of calcium, and as a result, their bones are not too strong. Women require calcium more than men because after they turn 30, their bone density starts to deteriorate. So, to restore that, you must have a diet that is rich in calcium. The rich in calcium are cereals, milk, yogurt, cheese, kale, broccoli, lentils, beans, nut butter, nuts, and saline fish.
But sometimes, having these things in your diet is not enough, so to fulfill those requirements, it is best if you consume supplements.
Zinc
According to a study, the majority of older people have a zinc deficiency. Zinc strengthens our immune system, helps heal wounds faster, and assists our body in absorbing carbohydrates, fats, and protein for energy. Foods rich in zinc are grass-fed beef, spinach, tahini, sardines, pumpkin seeds, organ meats, oysters, tempeh, and brown rice.
The average diet does not offer as many nutrients as many zinc supplements do. Many doctors recommend taking supplements. Many doctors suggest purchasing the one which has 5-10 mg of zinc in it.
Iron
Iron is very important for our health, but not everyone requires it in the same amount. Iron has a lot of benefits like:
- Better energy
- Normal brain function
- Healthy red blood cells
People who have a lot normally have enough iron, but in a lot of situations, like the menstrual cycle in puberty or pregnancy, it might cause your body’s need for iron to increase. It is because iron is crucial for times of extreme growth and development.
Vegan or vegetarians might also make sure the multivitamins include iron because they will not have the option of having red meat. With other foods which are rich in iron.
Folate
Folate acid is known for playing a part in the development of fetuses and avoiding congenital disabilities. But if you are combating depression or growing your nails, or fighting inflammation, this ingredient will help you the most. It is found in citrus fruits, avocado, dark leafy greens, and beans. As per a few studies, if you are having folate acid with food will help your body in soaking 85% of it, whereas your body will absorb 100% of it when you have it with an empty stomach.
According to the doctor’s suggestions, 400 milligrams for a normal person and 600 milligrams for pregnant ladies is necessary.
Vitamin B-12
You can consider vitamin B-12 as a factory with eight hardworking workers who help break down the nutrients we have, such as carbs, fats, and proteins.
Each and every worker has their work. Vitamins B-12 works to keep the blood and nervous system healthy and also assists in generating DNA.
Most vegans and vegetarians are at a high risk of getting vitamin B12 deficiency as it is mostly found in food like meat, fish, eggs, and poultry. So, it becomes a little bit necessary to have supplements.
Conclusion
Before having supplements, it’s better to have the food rich in that particular. Because certain supplements have side effects like hair loss or acne, and if the deficiency is still not fulfilled even after having foods rich in a certain nutrient, you must purchase a supplement. And even before purchasing, it’s better to consult your doctor before buying the supplement because the body type determines the kind of supplement it requires.
