HOW TO CHOOSE THE RIGHT VITAMINS AND SUPPLEMENTS
HOW TO CHOOSE THE RIGHT VITAMINS AND SUPPLEMENTS
When it comes to selecting a supplement, there are many factors to consider. With so many deceiving claims and superfluous additives, it’s crucial to do your due diligence. The initial step is determining whether you actually need one in the first place. There are several common reasons why someone may require supplements.
-Age ( for example risk of vitamin D deficiency increases as you age)
-Medication ( for example proton pump inhibitors or diabetic medications such as metformin can inhibit the absorption of vitamin B12)
-Medical conditions ( for example coeliac disease can cause nutrient deficiencies because of damage to the part of the gut that's involved in absorption.
-Food allergies ( some people with allergies have a limited diet so they can't get all the nutrients they need from food)
-Type of diet ( for example it will be hard to get enough vitamin B12 from a vegan diet
-Pregnancy
-Apart from that anyone who believes that they do not have a balanced diet can take vitamins to improve their overall health and performance
After coming to a decision that you require supplements, the subsequent stage is finding one that exhibits high quality. Be wary of supplements that make exaggerated claims such as building muscle or burning fat. These claims are often unfounded and likely untrue. Remember, if it seems too good to be true, it most likely is. It is important conduct our due diligence and seek out high-quality supplements from reputable sources.
When selecting a vitamin supplement, it's crucial to check for optimal bioavailability. This term refers to the amount of nutrients that your body can absorb efficiently. There are numerous forms of nutrients available, with varying degrees of absorption rates. For instance, magnesium can be found in several forms such as magnesium chloride, sulphate, bisglycinate, taurate and citrate. While some may offer enhanced benefits, others may be more easily absorbed by the body. It's important to consider these factors when choosing the right vitamin supplement for your health needs.
When it comes to supplements, reading and understanding the ingredient list is crucial. If there are any unfamiliar or confusing ingredients listed, conducting research beforehand can help you determine if they're unnecessary additives. In fact, low-quality supplements often contain additives that can hinder your body's ability to absorb the active ingredient mentioned on the label. Vigilance in this area can be paramount to achieving your health goals sustainably.
Selecting a supplement with the appropriate dose is critical in achieving desired results. A common misconception is that more is better, however, this isn't always the case. In fact, excessive intake of certain vitamins and minerals can have adverse effects on one's health. For example, consuming high levels of vitamin D can lead to toxicity, while overconsumption of oral vitamin C can cause diarrhoea. Moreover, it's important to note that numerous vitamin products available in the market often do not provide the necessary daily dose for efficacy purposes and contain added ingredients such as additives and bulking agents.
When deciding on a supplement, it's important to take the cost into account. Quality supplements can be pricey, and it's crucial to find the right balance between cost and quality. Remember that sometimes there may be a trade-off between the two factors, so it's important to do your research and make an informed decision before making a purchase.
In terms of essential nutrients, I propose that Vitamin C, D, A, Zn, Mg, K2 and B complex are the crucial vitamins and minerals that the body requires. These essential nutrients are necessary for maintaining a healthy diet and ensuring optimal physical functioning. These nutrients play a critical role in maintaining optimal health and wellness.
Allow me to introduce you to a reputable supplement brand in the UK market that meets all of the necessary requirements.
When it comes to Zinc (Zn) Zinc sulfate is the least expensive form but it is the least easily absorbed and may cause stomach upset. More easily absorbed forms (high bioavailability) of zinc are Zinc picolinate, Zinc Citrate, Zn acetate, Zinc glycerate, and Zinc monomethionine.
Solgar utilizes Zinc Picolinate as the key ingredient in their Zn supplement due to its superior bioavailability. This high-quality Zn plays a crucial role in fundamental bodily functions such as DNA synthesis, cell growth, protein formation, tissue repair and strengthening the immune system. The recommended daily dosage of Zinc for men is 9.5 mg and for women, it's 7mg (aged between 19-64 years; according to NHS UK guidelines)
Magnesium glycinate, which is composed of magnesium bound with glycine, a non-essential amino acid, ranks among the most easily-absorbed and bioavailable forms of this mineral. Furthermore, it causes the least gastrointestinal distress compared to other forms, making it an excellent option for long-term supplementation. Magnesium glycinate is particularly beneficial for individuals suffering from conditions such as anxiety, chronic stress, insomnia, and inflammatory diseases. Moreover, regular consumption can contribute to healthy blood sugar regulation and maintenance of strong bones while regulating healthy blood pressure levels and improving sleep quality. Solgar utilizes Magnesium glycinate as the key in their Mg supplement due to its superior bioavailability for reasonable price which is the most important. The recommended daily dosage of Magnesium for men is 300mg and for women, it's 270 mg (aged between 19-64 years; according to NHS UK guidelines)
When it comes to Vitamin D , Vitamin D3 is the most bioavailable form of the vitamin and the doses range from 1000 to 4000 IUs used for maintaining adequate vitamin D levels, while 10000 IUs are used for people with defiencies. Studies indicate that having vitamin D with a balanced meal or source of fat can significantly increase the absorption. When it comes to consuming vitamin D3, it's important to consider another crucial factor - the usage of Vitamin K2 in conjunction with it. When taken together, these two vitamins can complement each other to provide optimal health benefits. Vitamin K2 helps activate proteins that transport calcium throughout the body and ensures that it doesn't accumulate in areas where it shouldn't be, such as arteries or joints. This makes Vitamin K2 an essential component for anyone looking to improve bone health and overall wellbeing through the consumption of vitamin D3.
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