3 Key Supplements
Listed below are the 3 key supplements that are essential
for everyone to take daily, they are a multivitamin, omega-3 fatty acids, and
calcium with magnesium. Anything else should relate to each individual person
depending on your age, gender or health goals such as weight loss, improved
memory, or stress relief.
While ideally the majority of your
nutrients should come from a healthy diet rich in fruits and vegetables, a
multivitamin makes sure nothing falls through the cracks. A multi ensures that
you get all the essential vitamins and minerals recommended for each day,
keeping your engine running smooth and adding protection against chronic
illnesses such as breast cancer, colon cancer and heart disease.
The typical multivitamin contains
about 10 vitamins and 10 minerals including vitamins A, C, D, E, K and minerals
such as potassium and zinc. Make sure your multi contains iodine, a mineral
that is sometimes omitted by certain manufacturers and is important for your
heart, thyroid, brain and other vital organs.
When purchasing your
multivitamins, look for bottles labeled 100% Daily Value (DV). In addition,
avoid mega doses, such as supplements containing 500% DV, taking into account
that you’ll also be absorbing vitamins and minerals from foods you eat.
Split your multivitamin into 2
doses. Take half in the morning, and half at night since your body can only
absorb so many vitamins at a given time.
Omega-3 Fatty Acids/Fish Oil
Omega-3 fatty acids are the superstar fats that boost your brain, protect
your heart and arteries, fight wrinkles, lubricate your joints and more.
There are 3 types of omega-3 fatty acids:
·
Alpha-linelenic acid (ALA) found in olive
oil walnuts and flaxseeds
o
Docosahexaenoic acid (DHA) found primarily
in fish oil
o
Eicosapentaenoic acid (EPA) also found in
fish oil
Not all omega-3 or fish oil supplements are alike. The important thing to
remember when buying one is to look for one that contains 600mg of DHA. (You
may need to take more than 1 pill to get this dose). DHA is the fatty acid that
comprises a large portion of brain tissue. Not only does DHA support brain
functions, but it also improves how the brain stores and uses energy. It has
also been shown to be helpful for the prevention of depression.
It is recommended taking this
supplement at breakfast time. To keep fish oil lasting longer and prevent
spoiling, store it in the fridge.
Without calcium in your diet, the
body will rob this nutrient from your bones, which weakens your bones. Calcium
combined with magnesium not only supports your bones, but also keeps your teeth
and muscles healthy. It’s important to take these minerals together since
calcium alone can cause constipation, whereas magnesium will prevent this side
effect.
Choose a supplement that contains
600mg of calcium with 400mg of magnesium and take once a day. Remember to
always drink with a full glass of water. Do not take this supplement within 1-2
hours of taking your multivitamin since calcium can block the body from
absorbing other nutrients.
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