Even though we eat well, it is really hard to get enough amount of nutrients from food only. There are times that we need necessary nutrients in higher doses. For example if we are suffering from infection, higher amount of Vitamin C is really helpful. And we are having any metabolic problem like imbalances of blood sugar, more Magnesium is very helpful. It really make sense if we take supplements that benefits our body. Below are 5 most common and most recommended supplements by the experts.
- Vitamin A
- Vitamin D
- Vitamin K2
- Vitamin C
Retinol or Vitamin A
Retinol speed ups the body’s biochemical processes. To get protein, water soluble vitamins and minerals, we need Retinol or Vitamin A in our body. It also works as an antioxidant in our body that protects us from free radical generated diseases such as cancer. If you are pregnant, Vitamin A is also necessary. It helps in the development of the facial features of the baby such as the eyes, lips, nose, and even the dental arches of the baby. It helps the pregnant woman to its full term as well.
The recommended daily amount for Vitamin A is 2,600 IU. According to research, many Americans consumes only one-fourth of the daily recommended amount only which is why there are several degenerative diseases exist on the society today. Best food source for Vitamin A is organ meats. If you are eating enough of Vitamin A- rich foods, you need not have to take supplements. But if not, taking Vitamin A supplements is not a wrong choice anyway. There are several Vitamin A supplements available in the market today. It will not be a hard thing to do rather than getting sick in no time.
Vitamin D is found mostly in sunshine. But you can also get it from food like seafood and cod liver. Cod liver is a great source of not only Vitamin D but also Vitamin A and quinones. Vitamin D is necessary for our skin health. Many disregards this fact and turns out to get skin diseases fast. Daily requirement for Vitamin D is 2,000 IU. Take Vitamin D is you are deficient from it. Eat the right food and get sunlight enough. But remember that the sunlight that gives the Vitamin only on certain hour or hours of the day. You cannot get Vitamin D is you get under the sun around 12 noon of course. You get out around 5:00 in the morning till around 7 to 9 in the morning.
Vitamin K2 is one of the most important Vitamin of all. It is responsible for the protein activation in our body. Also, it helps in regulating our calcium metabolism. This will keep our teeth and bones in place. Elevated calcium on the other hand, can result to higher risk of CVD or cardiovascular disease. So, Vitamin K2 is helpful in preventing heart attacks and atherosclerosis. Plus, it strengthens our bones.
Vitamin K2 should be taken daily at 100 mcg/d. You can get it from food like cheese and egg yolks. But if you don’t eat enough of those food, you can get help from supplements. Remember that Vitamin K2 is not the same as Vitamin K1. Vitamin K1 is found on green leafy vegetables like collards and kales. Although, some of Vitamin K1 will be converted by our body to Vitamin K2. However, the amount of converted K2 from that of K1 is not enough for our daily need so you need to take supplements or enough food that gives you Vitamin K2.
Magnesium is a necessary nutrient as an enzyme for ATP production which helps in protein, RNA and DNA synthesis. It is also important for our cell membranes and bones. Recommended daily amount is between 320 to 400 mg/d. Magnesium is quite difficult to get even though food source includes nuts and seeds. Good thing, many multivitamins today contains good amount of Magnesium. If you don’t have enough Magnesium in the body, you may experience muscle cramps, CVD, migraines, metabolic diseases, hypothyroidism, and asthma. Recommended type of Magnesium supplement are in chelated form because it is highly absorbable by our body and gives less side effects.
Need I say more about Vitamin C? Infection, infection, infection. Yes, it help us fight against infection and keep us from getting one. In addition, it is also helpful in maintaining our body’s level of glutathione (the body’s master antioxidant). Daily requirement for Vitamin C is 400 mg/d. You can get it mostly from fruits. Taking Vitamin C supplements if you have an existing flu is really helpful in getting you well fast.