While many people use vitamins and supplements to improve their health, some do not know how to properly select and take the correct ones.
Vitamins are only meant to provide you with nutrients that you cannot get from food alone. So how do you know if you are taking the right ones?
There are many varieties of them and it is difficult to determine if a vitamin or supplement really works well for you . Therefore, we show you some suggestions to help you select the best ones for your needs.
How to determine if a vitamin / supplement works well?
1. Consult with your doctor
If you are a relatively healthy person, you may only need a good quality multivitamin.
Your body and your needs are unique, and only a trained healthcare professional can tell you what is safe and what is not, based on your health history, current conditions, prescription medications, and other key factors.
After your doctor performs these pre-tests to check your vitamin levels, he or she will likely recommend common vitamins that need to be added to the diet, such as the B complex of vitamins, calcium, magnesium, and vitamin D.
Keep in mind that your doctor's goal is to help you be as healthy as possible, so no question about your well-being is too silly or small.
2. Choose vitamins for energy and vitality
The B complex vitamins, vitamin D, and iron play an important role in fighting fatigue .
2.1 Vitamin D
Vitamin D is an essential vitamin that every human being needs . For many, just 30 minutes in the sun a day provides us with all the vitamin D we need. However, it is almost impossible to obtain from food sources alone and combined with a lack of sun exposure, supplementation is common.
Vitamin D helps your body process and absorb calcium, reduces inflammation, boosts your immune system, and may even prevent bone damage.
2.2 Vitamins of Complex B
On the other hand, the B complex is a set of 8 vitamins essential to structure and strengthen the functioning of DNA, regulate the performance of the body and the use of energy, improve muscle tone, intervene positively in the nervous system and prevent various injuries in skin and mucous membranes.
2.3 Iron
Last but not least, iron is a mineral necessary for the growth and development of the body.
The body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to different parts of the body, and myoglobin, a protein that provides oxygen to the muscles. In addition, we also require it to make hormones and connective tissue.
3. Opt for a multivitamin
These nutritional supplements provide nutrients such as vitamins, minerals, amino acids or fatty acids that sometimes we do not consume in the necessary amounts naturally.
The amounts of vitamins such as A, C and D, as well as calcium, iron and magnesium are reduced to a daily dose that is usually a pill, an apparently simple way to cover our nutritional deficiencies.
However, the use and efficacy of multivitamins are still controversial as many critical voices claim that everything we need can be achieved by eating a balanced diet. Still, while food should always be your main source of vitamins, multivitamins can help fill in the gaps and potentially help correct nutritional deficiencies .
4. Take into account vitamin A and C
4.1 Vitamin A
Vitamin A is a fat-soluble vitamin that helps maintain eyesight, the immune system and the ability to reproduce. It also provides benefits for the heart, lungs and kidneys, among other organs.
This vitamin is available through a variety of foods, so you are likely to get enough if you are eating a healthy diet. But those with certain health problems are at risk for deficiency and can benefit from taking a supplement.
4.2 Vitamin C
Vitamin C is like the energy source that keeps your body's natural defense system working. This powerful little nutrient supports your immune system , helping it fight potentially harmful germs and bacteria, and also acts as an antioxidant.
However, most people consume vitamin C daily through food, making supplementation a waste of money and potentially harmful in high doses. Thus, if you already consume large amounts of vitamin C from food intake, supplementation may be unnecessary.
5. Includes antiaging supplements
Collagen is an essential protein in the human body that is part of the skin, bones and joints; However, from the age of 25 we begin to lose collagen and at 40 we produce half of that at 20.
In certain situations (overweight, excessive sports activity, etc.) wear and tear accelerates, therefore it is recommended to supplement the diet with collagen.
The diet usually does not include collagen, since foods that contain it are often discarded or consumed in small quantities. Therefore, from 30-35 years, collagen supplements may be recommended to maintain their regeneration levels. In addition, in the case of athletes, collagen makes it possible to take care of the joints , avoid injuries, alleviate pain and even recover faster from physical activity.
conclusion
Just because most vitamins can be acquired through food does not mean that supplements are not necessary for you. If you are deficient in these vitamins, they can probably benefit you.
However, it is important that you inform your doctor of any vitamins or supplements you plan to take, especially if you have a health condition or are taking medications regularly. Not all products work well for everyone, and some can be dangerous.
References
- Ahern, K. How to Determine if a Vitamin or Supplement Is Actually Right for You. For Livestrong [Reviewed February 2020]
