Which vitamins should you actually take?

Dietary supplements include vitamins, fish oil, herbs, minerals such as calcium, and more. And if you take one, you're not alone.

Which vitamins should you actually take?

Dietary supplements include vitamins, fish oil, herbs, minerals such as calcium, and more. And if you take one, you're not alone. While taking multivitamins is common in the general population, is it always necessary? For some people, taking a multivitamin is recommended. These people include people who are pregnant or trying to become pregnant, people who are breastfeeding, people who have a limited diet, and people with any condition that may decrease nutrient absorption, such as Crohn's disease or celiac disease.

These people have increased nutrient needs or may not receive adequate nutrition through food. Research shows that, for those who follow a well-balanced diet with a variety of fruits and vegetables, taking a multivitamin supplement doesn't provide any additional benefits. Multivitamins may be worth trying, but they're not always necessary. While it's possible to meet your protein needs through food, for some it may be more difficult or others may have greater protein needs.

Protein powder can be a convenient way to increase protein intake when you can't get it from food alone. People who could benefit from protein powder include people looking for a convenient protein option, people who struggle to meet their protein needs, athletes, older adults, and people with a lack of appetite. Studies show the benefits of protein powder in athletes looking to gain muscle mass. Nutrient intake after a workout has been shown to be important for results. Adding a protein shake after training combined with carbohydrates has been shown to increase muscle mass.

Protein powder is an easy and practical option to mix in a shake, oatmeal, or yogurt to increase protein.


C is a water-soluble vitamin found in many fruits and vegetables, such as oranges, kiwis, strawberries, broccoli, spinach, and bell peppers. It is an essential vitamin, which means that the body cannot produce it on its own, we must ingest it through food. The recommended intake of vitamin C is 75 mg for women and 90 mg for men, so we need very little to meet our needs.

Vitamin C is associated with many health benefits, such as immune support, control of high blood pressure, decreased risk of heart disease, improved iron absorption, and decreased risk of dementia. While it's recommended to get vitamin C through diet, taking a supplement can be beneficial. Vitamin C is a powerful antioxidant, and studies show that taking a supplement increases antioxidant levels in the blood by 30%.This helps the body fight inflammation and reduces the risk of cancer. In addition, studies show that taking a vitamin C supplement can shorten recovery time from pneumonia and other infections.

The best and most bioavailable source of vitamin D is exposure to the sun and is found in some foods, such as fish, egg yolks and dairy products, as well as in orange juice and vegetable milks fortified with vitamin D. Most people need to take a supplement to get adequate amounts of vitamin D. fat-soluble vitamin. Vitamin D is important for regulating calcium and phosphorus absorption for bone development and supporting immune function.

Research also shows that supplementation helps reduce the risk of multiple sclerosis, heart disease and depression. Magnesium is a mineral responsible for several important functions in the body. Magnesium is involved in more than 600 reactions, including energy production, protein formation, gene maintenance, muscle movements and contractions, and regulation of the nervous system. While magnesium is found in many foods, such as green leafy vegetables, nuts, seeds and beans, many people don't get enough through diet and a supplement can be beneficial.

Because of the role of magnesium in energy production, there is a lot of research on physical performance. Magnesium supplements may be beneficial for improving exercise performance and increasing muscle mass. Magnesium is also important for brain function and mood. Deficiencies are linked to an increased risk of depression, and research shows that magnesium supplementation can reduce symptoms of depression. Probiotics are becoming increasingly popular as food sources and as supplements.

Probiotics are known as the good bacteria found in our intestines and are thought to provide a number of health benefits. They are found naturally in some foods, such as kefir, sauerkraut, kimchi, miso, yogurt and kombucha, and you can buy them as supplements in the form of pills, gummies, powders, syrups and teas. According to research, probiotics do not seem to provide many benefits to the general population, so their intake for good general health is not based on evidence. However, if you have certain health conditions, they may be beneficial.

Curcumin is the main active ingredient in the spice turmeric, the yellow spice found in Indian and South Asian cuisine. While it has been used as a medicinal herb in India for thousands of years, there are now many solid studies to support these claims. Curcumin is known for its powerful anti-inflammatory effects and antioxidant properties. Cooking with turmeric gives a beautiful color and delicious flavor to foods, but it's difficult to achieve the level of clinical effectiveness with cooking alone.

Studies show that taking curcumin supplements can be beneficial in preventing conditions with low levels of inflammation, such as heart disease, cancer, metabolic syndrome and Alzheimer's disease. Curcumin is better absorbed into the bloodstream when combined with black pepper, so be sure to look for a supplement that includes black pepper. National Institute of Health, Office of Dietary Supplements. These examples represent opportunities to improve well-being beyond the basics of vitamin and mineral intake.

People can also take a multivitamin as an insurance policy, and while this isn't harmful, it's always best to get nutrients through food. There is currently a great deal of research on the important role of vitamin D in many aspects of immune health. Some additional research has been done that may indicate that tocotrienols are the safest and most effective form of vitamin E for use in supplementation. However, multivitamins aren't likely to help you live longer or reduce your chances of having long-term health problems. One way to find out what vitamins and supplements may be helpful to take is to record your food in an online nutrition calculator to see how close you are to the recommended daily allowance for each essential vitamin and mineral.

For example, vitamin B12 is usually only found in animal sources, so if you're a vegetarian or vegan, you may be consuming less than the recommended daily allowance of that vitamin. In fact, even moderately high doses of vitamin A increase the risk of hip fractures, and high levels of vitamin A have been linked to an increased risk of prostate cancer; beta-carotene increases the risk of lung cancer in smokers; and vitamin E increases the risk of prostate cancer and has been linked to an increase in respiratory infections, heart failure and the overall mortality rate. The key is to know what essential vitamins and nutrients to consider, carefully evaluate your diet, and consider how your lifestyle and long-term health goals come into play. The vitamin is essential for the production of red blood cells and plays an important role in the production of DNA and in repairing defects in the genetic code.

Heme iron is more easily absorbed, while the absorption of non-heme iron can be enhanced by simultaneous intake of vitamin C. People who are thinking about becoming pregnant, on the other hand, may need more than a different set of vitamins, such as folic acid and iron. If you think your diet lacks certain vitamins or minerals, your doctor may recommend a blood test to confirm this.

Keith Mccrae
Keith Mccrae

Hipster-friendly twitter advocate. General pop culture guru. Hipster-friendly web ninja. Proud social media maven. Amateur zombie scholar.