Food is not always enough for our bodies. Extra supplements are required to make up for a shortfall in our health. The list of nutritional supplements below can help you understand how different types of vitamins and minerals operate in your body, how much of each nutrient you need daily, and what foods to consume to make sure you’re receiving enough. The recommendations in this blog are mostly based on Institute of Medicine standards. Depending on the nutrient, recommended vitamin quantities may be stated in milligrams (mg), micrograms (mcg), or international units (IU). Learn everything here to know about vitamins and supplements, including their advantages, deficiency symptoms, doses, and more.
Magnesium
Magnesium is a mineral that helps your body maintain hundreds of chemical processes. Many individuals, on the other hand, receive far less than they require. It aids muscular contraction, blood coagulation, and blood pressure management by interacting with calcium. Aids in the development of bones and teeth. Magnesium supplements have been proven in various trials to improve exercise performance. However, the findings are varied. Magnesium has been found to aid in the reduction of inflammation. It lowers the inflammatory marker CRP and has several additional advantages. Bones contain the bulk of magnesium in the body. If your blood levels drop too low, your body may draw on these reserves to help you.
Required amount – 18+: M: 420 mg, W: 320 mg
Zinc
It aids in the formation of various enzymes and proteins, as well as the formation of new cells. Vitamin A is released from the liver’s store. The immune system, taste, smell, and wound healing all require it. Zinc, when combined with other antioxidants, has been shown to slow the progression of age-related macular degeneration. Zinc is a mineral that your body cannot produce on its own. It helps with growth, DNA synthesis, immunological function, and a variety of other things. Zinc is required for cell division and proliferation, as well as immunological function, enzyme reactions, DNA synthesis, and protein synthesis. Red meat, chicken, oysters, other shellfish, fortified cereals, legumes, and nuts all contain it. Experts recommend that vegetarians obtain double the recommended zinc intake since they absorb less zinc.
Required amount per day – M: 11 mg, W: 8 mg
Folic acid (Vitamin B9)
When taken early in pregnancy, it is essential for new cell formation, which helps to avoid brain and spine birth malformations; it should be taken regularly by all women of child-bearing age, as women may not realize they are pregnant in the initial weeks of pregnancy. So, it is an essential diet supplement for them. It decreases homocysteine levels and may minimize the risk of heart disease. Colon cancer risk may be reduced. Reduces the risk of breast cancer in women who drink alcohol. Many people are deficient in this vitamin. Folic acid can sometimes disguise a B12 shortage, which can lead to serious neurological problems. That’s not to say you shouldn’t take folic acid; just make sure you get enough B12.
Required amount per day – M: 400 mcg, W: 400 mcg
Calciferol (vitamin D)
It is an important supplement for bones. It aids in the maintenance of proper calcium and phosphorus levels in the blood, which helps to build bones. Aids in the formation of teeth and bones. non-spinal fractures can be reduced with the use of vitamin D supplements. Vitamin D is a fat-soluble vitamin that may be stored in your body for a long time. The latter of the two primary types, D2 and D3, is more efficient in increasing vitamin D levels in the blood. Vitamin D is transformed to calcidiol, the vitamin’s storage form, which is subsequently converted to calcitriol, the active steroid form. Calcitriol attaches to the vitamin D receptor in your cells, activating or deactivating genes. Many people are deficient in this vitamin. While the body makes vitamin D from sunshine, if you live in a northern area or don’t spend much time in the sun, you won’t get enough.
Required amount per day – 31–70: 15 mcg (600 IU) 71+: 20 mcg (800 IU)
Ascorbic acid (Vitamin c)
Vitamin C-rich foods may reduce the incidence of some cancers, such as those of the mouth, oesophagus, stomach, and breast. Long-term supplementation with vitamin C may help prevent cataracts. It aids in the production of collagen, a connective tissue that knits wounds together and maintains blood vessel walls. Additionally, it aids in the production of the neurotransmitter’s serotonin and norepinephrine. Assist in the neutralization of unstable chemicals that might cause cell harm. Boosts the immune system’s defences. The evidence that vitamin C nutritional supplements help prevent colds is inconclusive.
Required amount per day – M: 90 mg, W: 75 mg Smokers: Add 35 mg
Iron
We need iron which is a component of haemoglobin in red blood cells and myoglobin in muscle cells that work together to transport oxygen across the body. Chemical interactions in the body, as well as the production of amino acids, collagen, neurotransmitters, and hormones, all, require it. Many women of reproductive age are iron deficient. Women who do not have menstrual periods require roughly the same amount of iron as males. Experts recommend that vegetarians consume double the necessary amount of iron since vegetables are tougher to absorb (assuming the source is food). It is a very important supplement for women.
Required amount per day – 19–50: M: 8 mg, W: 18 mg 51+: M: 8 mg, W: 8 mg
Cobalamin (vitamin B12)
This helps to reduce homocysteine levels, which may reduce the risk of heart disease. Taking cobalamin diet supplements assists in the formation of new cells as well as the breakdown of certain fatty acids and amino acids. Nerve cells are protected and encourage their regular proliferation. It aids in the formation of red blood cells and DNA. Some people, especially the elderly, are vitamin B12 deficient because they have problems absorbing the vitamin from meals. Because B12 is largely found in animal sources, vegans and vegetarians generally don’t receive enough of it. They may need to take nutritional supplements. Memory loss, dementia, and numbness in the limbs and legs are all symptoms of a vitamin B12 deficiency. A good food source is Meat, poultry, fish, milk, cheese, eggs, fortified cereals, and fortified soymilk are all examples of fortified foods.
Required amount per day – M: 2.4 mcg, W: 2.4 mcg
Melatonin
Melatonin is a hormone that occurs naturally and assists with sleep. It is produced and released at various intervals throughout the day, peaking in the evening and dropping in the morning. Melatonin supplementation may be a useful technique for treating insomnia, a sleep disorder that affects over 30% of people globally. Chronic sleep deprivation can leave you weary and deprived of energy. Difficulty falling or staying asleep, waking up too early, and poor sleep quality are all signs. Melatonin supplements for good sleep appear to be safe. They also do not cause your body to produce less melatonin and are not associated with withdrawal or addiction.
Required amount per day – 0.5 – 10 mg
Omega – 3 fatty acids
Omega-3 fatty acid supplementation may aid in the prevention and treatment of depression and anxiety. EPA appears to be the most effective antidepressant. DHA is an acid that is an important structural component of your eye’s retinas. It might help prevent muscle degeneration, which can lead to vision loss and blindness. Your child’s growth must consume enough omega-3 fatty acids during pregnancy and early life. Supplementation has been linked to higher IQ and a lower risk of several diseases. In several methods, omega-3 fatty acids lessen the risk of heart disease.
Required amount per day – 250 – 500 mg
Retinoids and Carotene (VITAMIN A)
It is necessary for eyesight. Lycopene may help to reduce the risk of prostate cancer. Maintains the health of the tissues and skin. It’s vital for bone development and the immune system. Food diets high in the carotenoids alpha-carotene and lycopene have been shown to reduce the incidence of lung cancer. Antioxidants are carotenoids. The carotenoids lutein and zeaxanthin found in foods may help prevent cataracts. Many people consume too much-preformed vitamin A as a result of their diets and supplementation. Supplemental vitamin A (but not beta carotene) in large doses can be detrimental to bones.
Required amount per day – M: 900 mcg (3,000 IU)W: 700 mcg (2,333 IU)
Children, young women, the elderly, vegetarians, and vegans tend to be the most prone to a wide range of deficiencies. The most effective way to avoid deficiency is to eat a well-balanced diet rich in whole, nutrient-dense foods. Nutritional Supplements, on the other hand, maybe necessary for persons who are unable to obtain enough from diet alone. Furthermore, all of the supplements on this list have a well-established safety profile when used carefully. However, it’s still a good idea to check with your doctor or a trained nutritionist to determine if these supplements are suitable for you.
