Taking supplements has become very popular for many people. Some people implement supplements in their diet for health reasons. Others implement them to have a more balanced diet looking to gain/ lose weight. Not all supplements are worth every penny so you should read up on what you are taking before buying them.
Probiotics – Take
What are probiotics? Probiotics are live bacteria and yeasts that are great for your body, more specifically, your digestive system. Many people automatically assume that these are germs that could cause diseases. Bacteria can be both good and bad for our body but these are good for keeping our digestive system healthy.
If you have difficulty digesting food then sometimes doctors will recommend probiotics. They help balance your “good” and “bad” bacteria to keep your body working. If you lose any “good” bacteria then probiotics will get to work and replace them.
There are multiple probiotics out there so you should always consult your doctor first to find out which ones will work best for you. Firstly, Lactobacillus is one that doctors will recommend which can be found in yoghurt and other fermented foods. Different strains of lactobacillus can help with either diarrhoea and digest lactose.
Next, you have got Bifidobacterium which can help with irritable bowel syndrome which is also known as IBS. Last but not least, Saccharomyces is a yeast that is found in your probiotics. This also helps with diarrhoea and other digestive problems.
These help with multiple health problems. Some were mentioned before but others are inflammatory bowel disease and diarrhoea caused by antibiotics or diarrhoea by viruses, bacteria, and parasites.
Vitamin D – Take
This is a supplement that is only often recommended for those that are either old, work indoors, or do not get enough sunshine during the day. Our bodies produce vitamin D as soon as it comes into contact with the UV rays from the sun. That is if you do not have clothes covering up your skin or you have suncream on. This vitamin assists with absorbing calcium making our bones stronger.
Due to the lockdown, many people did not have enough vitamin D because they did not get enough sunshine. This often happens with those that do not have a garden and are locked up in an apartment/ flat.
There are some foods that do contain vitamin D but not many. So it is extremely difficult to implement it in your diet without having a supplement. Some foods that do contain vitamin D are; Salmon, Sardines, herring, mackerel, red meat, egg yolks, some breakfast cereals, and liver.
Vitamin D deficiency has been linked to numerous amounts of health issues such as depression, dementia, and heart disease. Although there is no proven scientific evidence that shows vitamin D is a good cure for these diseases.
Researchers have also looked into whether or not it makes our muscles stronger. There is proven evidence that it makes our muscles healthy yet that does not necessarily mean they are stronger. Vitamin D also keeps our teeth healthy as well.
Doctors highly recommended taking vitamin D supplements due to the lack of sunshine we got last year. So maybe this is something that you should start looking into if you want to get those teeth, muscles, and bones healthy again.
Magnesium Supplements – Take
Magnesium is great for numerous amounts of functions such as digestion and blood sugar levels. Not only this but it can also be great for muscle contractions as well as making DNA. Magnesium deficiency has been linked to many things such as depression, high blood pressure, and heart disease.
Now, there is no set proven evidence yet but in many studies, it is believed to reduce the risk of heart disease. It also may improve your blood sugar levels if you have type 2 diabetes. People who have low levels of magnesium may have restless sleep, migraines, and also depression. Again, the scientific studies do not say magnesium supplements definitely help with these issues, they only say they are linked.
Magnesium can be found in certain foods and these foods are; dark chocolate, avocados, nuts, legumes, tofu, pumpkin seeds, whole grains, certain fish, bananas, and leafy greens. There is a wide variety of foods that are rich in magnesium but if you struggle with including these in your diet then you should consider magnesium supplements.
Vitamin C – Skip
Many people assume that Vitamin C is great for fighting off a common cold but there is no set evidence for this. Not only this but there is also plenty of foods out there that are very rich in vitamin C. So a vitamin C tablet might not be needed on your shopping list.
These foods are; oranges, peppers, strawberries, blackcurrants, broccoli, brussels sprouts, and potatoes. Including a glass of orange in your breakfast will also be good due to it being rich in vitamin C.
The recommended daily dose of vitamin C is 40mg for the ages of 19 to 64 per day. Vitamin C cannot be stored in our body so you need to include it in your diet every single day. Remember, do not try to have too much. The reason for this is because it can lead to stomach pain, diarrhoea, and flatulence.
Calcium – Skip
Calcium is something else that can be found in plenty of foods that we do not necessarily need. These foods are; Dairy foods, green leafy vegetables, soya drinks with added calcium, anything fortified with flour, and fish where you can eat the bones.
Experts say that you should be able to get your recommended daily dose of calcium from your diet if it is varied and balanced. If you do wish to take calcium supplements then do not take anymore than 1,500 mg as this can cause harm to your body.
Research has suggested that calcium supplements can be damaging to your health. They have been linked with multiple things such as a stroke, heart attack, and other cardiovascular diseases. This is not proven evidence but it is recommended that you do not go over your required amount of calcium with supplements.
B complex vitamins – Skip
There are many different types of vitamin B such as; thiamin, riboflavin, niacin, vitamin B6, biotin, and vitamin B12. These again can be in many foods and the human body does not require a high dose. All these types of vitamin B can be obtained in your diet as long as you have a well-balanced diet again.
Vitamin B12 is probably one of the most important out of all these because it helps release energy from food. Not only this, but it also helps keep the nervous system healthy and makes red blood cells. If you included meat and fish as well as dairy products then you will be able to get enough vitamin B12 in your diet.
Vitamin B12 supplements are often for those that are on a vegan diet so they will not be able to eat the foods above. However, some breakfast cereals do contain vitamin B12 so that is one way that vegans can include it in their diet.
There are a lot more vitamins and minerals out there that you might need and might not need. However, these are popular supplements and you should always read up and whatever supplement you are taking due to the price of them.