We often treat dietary supplements as unnecessary if we are convinced that we are following a well-balanced diet and ensuring regular physical activity. However, it is worth realising that the right supplements and vitamins have a major impact on improving our immunity, effectively counteracting stress and lowering the risk of chronic diseases. What are the proven supplements and which vitamins are worth taking on a daily basis?
The most important vitamins
Some of the most important vitamins and minerals for the health of the human body include:
- vitamin D – crucial especially for people who train intensively due to its influence on the strength of our skeletal system, as well as for children during skeletal development and seniors due to osteoporosis; vitamin D can also slow down the development of cancer and increases the body’s immunity; it should be supplemented especially in autumn and winter, and in too little sunny parts of the world like Poland it can even be taken all year round;
- B vitamins – which are involved in the body’s energy metabolism, take care of the nervous system, concentration, regulate blood pressure and blood sugar levels, support heart and brain function, the endocrine system in women, protect the liver and significantly strengthen bones;
- vitamin C – important for the good condition of connective tissue, bones, teeth and blood vessels, also supports immunity, iron absorption and increases the rate of fatty acid oxidation;
- vitamin K2 – supports the transport of calcium from the arteries to the bones, and is therefore essential for proper heart function
- magnesium – a mineral that has an important function for the functioning of the muscular system, cell communication, energy metabolism, as well as strengthening bones and eyesight, and has a calming effect;
- calcium – responsible for the good condition of bones and teeth, regulation of blood pressure, correct functioning of the cardiovascular, nervous and muscular systems;
- iron – protects against anaemia, transports oxygen and forms erythrocytes;
- zinc – contributes to the good functioning of the nervous system, regulates insulin levels, accelerates wound healing, improves the condition of the skin, nails and hair, and stimulates cell growth;
- potassium – regulates blood pressure, transports nutrients into cells, influences the smooth functioning of the muscular and nervous systems;
- selenium – recommended for hypothyroidism and Hashimoto’s;
- iodine – recommended for hypothyroidism, hypertension, sweating, cancer and breast fibroids;
- omega-3 unsaturated fatty acids – regulate cholesterol and triglyceride levels, have a beneficial effect on brain function, prevent heart disease, blood clots and support learning processes; recommended after the age of 55, although beneficial for people of all ages.
For a comprehensive guide on essential vitamins tailored to women’s needs, please visit this informative resource.
Types of supplements
Supplements are foods that are intended to supplement our daily diet with the right nutrients. They are not medicines and cannot replace a properly balanced diet rich in various natural products. It is also worth remembering that they do not condition our health, although they are a source of ingredients important for our general condition. They are most often available in forms that make it easier to take them, such as capsules, tablets, dragees, sachets of powder to be dissolved in water or by mouth, and also in liquid form with a dispenser that makes it easier to measure the recommended doses.
Signs of vitamin and mineral deficiency
Even with proper nutrition, we may encounter situations of deficiency of individual vitamins and minerals. Some of these cannot be stored or produced by our body on its own. Natural products may also provide fewer nutrients due to the use of pesticides in their cultivation. In addition, daily stress, lack of sleep and inadequate recovery periods increase the need for micro- and macro-elements and vitamins. This is why it is a good idea to reach for additional dietary supplements, specially adapted to our needs, if we notice signs of deficiencies in ourselves such as:
- sleep problems;
- excessive sweating, especially at night
- deteriorating hair, nails and skin,
- lack of appetite,
- blocked nose and the appearance of polyps in the nose,
- digestive problems such as diarrhoea or flatulence,
- lack of concentration,
- reduced alcohol tolerance,
- deterioration of vision, especially after dark
How to prepare for supplementation?
Any supplementation should preferably be preceded by a consultation with a doctor, who will order tests to find out what ingredients we are lacking and in what quantity. This is usually done by a blood test, a detailed medical history and sometimes an elemental hair analysis. The initial diagnosis makes it possible to determine which supplementation should be implemented. It is selected on a case-by-case basis, so do not try particular products on your own just because they are aggressively advertised or recommended by another person. Supplementation should not pose any risk to healthy individuals, although in some cases attention should be paid to additional gastrointestinal protection.
How to choose effective supplements?
If you want to select supplements that actually support your body and perform the desired tasks, you should opt for proven products offered by reputable manufacturers. If you are unable to make a decision yourself, it is worth consulting your doctor, pharmacist or dietician. Try to avoid products available on the Internet at extremely tempting prices, which often turn out to be fakes, without the declared amount of active substances, as well as contaminated with chemical compounds of various origins. If you are looking for suitable and proven nutritional supplements, use Kindly Vitamins, which are rich in active ingredients with a high content of each.
Which vitamins should be taken daily?
A basic daily intake of vitamins and minerals for a healthy person should include above all the water-soluble vitamins, i.e. the B vitamins and vitamin C, as well as the basic electrolytes magnesium, potassium and sodium. This is because they are the most common ingredients used in the metabolic process and cannot be stored in the body. Fat-soluble vitamins, i.e. A, D, E and K, may be supplemented less frequently. Their excess can be stored in the body’s fatty tissue and released when deficiencies are noticed. Similarly, calcium is released from the bones if the body is deficient in other tissues.
How to take food supplements?
Due to their higher bioavailability, most nutritional supplements are taken with or immediately after a meal. At the same time, it is worth remembering never to supplement individually selected individual ingredients, because in our body vitamins and minerals work together in specific proportions and it is very easy to cause a deficiency of the other by excess of one. The indicated dose of the supplement should not be exceeded, and if any worrying reactions occur, its use should be stopped and a doctor consulted.