When it comes to receiving all your vitamins we'd like to think what we eat alone will provide that through our diets. Sadly, that isn't always the case as clean as we may eat. Although, it is very important to receive our vitamins through our food it can always be beneficial to pair that with some supplementation. This is especially vital for those who may have deficiencies. In order to ensure a deficiency you should see you doctor and have them instruct you on how to elevate those levels.
There's a few things to note when taking supplements. There are essential supplements which promote health and longevity along with having a performance enhancing benefit. Then, there are recommended which also promote health and longevity but these are most likely to be ingested through HIGH quality foods. There are also optional supplements that have been proven to add health but cost/benefit would need to be weighted by the person using them.
We'll discuss a few supplements that are essential that most people are deficient in and a recommended supplement that adds tremendous benefits to health:
Vitamin D (essential): A deficiency in Vitamin D is very common within most people. Most individuals will find themselves on the low end of the reference range clinically. A lack of this vitamin can cause a compromise in performance, recovery, and even hormonal output which an effect your mood. A safe dose would be 2000-5000 IUs a day, this is a fat soluble vitamin that needs to be taken with food.
Magnesium (essential): Within the western society the underconsumption of magnesium is extremely common. This comes with increased indications of inflammation within the body. Also, it is important to note that magnesium is required for energy production and energy is VITAL for powering the body to function properly. A safe dose would be 300mg (females) and 400mg (males) to be taken with dinner or last meal of the day.
Vitamin C (essential): Vitamin C has a range of benefits from immune system support to cardiovascular health. Also, it's ability to pair with the free radicals that we come in contact with everyday that wreak havoc on the cells of the body causing them to age. Vitamin C is a strong antioxidant that will pair with these free radicals preventing the harmful effects of them. 500-2000mg each night with a glass of water is a safe and effective dose.
Probiotics (recommended): Probiotics have many benefits due to ability to keep the gut healthy! We have more gut bacteria in our body than cells so it's very important to help the good bacteria flourish in order to rid the body of the bad. By keeping the digestive system healthy you are able to reduce the levels of inflammation of the body, improve immunity health, and regulate energy levels. A great quality probiotic supplement will contain 5 billion CFU -10 billion CFU and will be multi- strain. Take 1 serving twice a day (am and pm).
Supplementation, when done correctly and safely, can drastically increase the health and wellbeing of an individual!
