The Hidden Benefits of Vitamins, Minerals and Other Supplements
While a healthy, balanced diet provides many of the nutrients our bodies need, sometimes our diets are lacking and supplements can help fill in the gaps. More and more people are recognizing the benefits of taking certain vitamins, minerals and other supplements for supporting overall wellness and preventing disease. Let's take a closer look at some of the key wellness supplement that research shows promote optimal health and well-being.
Vitamin D
Nicknamed the "sunshine vitamin," vitamin D is essential for bone and immune health but many people do not obtain enough from diet and sun exposure alone. Research shows vitamin D plays an important role in preventing diseases like osteoporosis, cardiovascular disease, depression and some cancers. Autoimmune disorders like multiple sclerosis, rheumatoid arthritis and type 1 diabetes have also been linked to vitamin D deficiencies. Experts recommend most adults aim for 2000-4000IU of vitamin D per day from supplements and food sources.
Omega-3 Fatty Acids
Omega-3 fatty acids EPA and DHA have received a lot of attention in recent years due to their anti-inflammatory properties and heart health benefits. Found in fish oil, chia seeds and walnuts, omega-3s have been shown to lower triglycerides, blood pressure and reduce the risk of cardiac events. They also support brain health and may help relieve depression, ADHD and Alzheimer's symptoms. Aim for 250-500mg EPA+DHA per day from supplements or foods rich in omega-3s.
Probiotics
Our gut microbiome is crucial to overall Wellness Supplements. Probiotic supplements containing beneficial bacteria like lactobacillus and bifidobacteria support digestion, boost immunity and balance levels of "good" bacteria in the stomach and intestines. Probiotics have shown promise in some studies for alleviating diarrhea, IBS, eczema and preventing respiratory and urinary tract infections. Look for probiotic supplements with 5-10 billion CFUs from a variety of strains.
Antioxidants
Oxidative stress caused by free radicals is a major factor in aging and disease. Antioxidants like vitamins C and E, found naturally in brightly colored fruits and vegetables, help neutralize free radicals and protect cells. Supplements containing antioxidant blends may additionally aid in preventing heart disease, cancer and age-related macular degeneration. Opt for broad-spectrum antioxidant formulas or individual supplements containing 75-500mg each of vitamins C and E.
Magnesium
One of the top 10 most deficient nutrients, magnesium is a mineral critical for bone, heart, nerve and muscle health. Yet most Americans do not meet the estimated 310-420mg RDA for magnesium due mainly to nutrient-depleted soil. Low magnesium levels have been implicated in high blood pressure, migraines, depression and diabetes among other conditions. Magnesium glycinate or citrate supplements containing 200-400mg daily offer an easy solution for prevention.
CoQ10 and Alpha Lipoic Acid
Often called "mitochondrial nutrients," CoQ10 and alpha lipoic acid support cellular energy production and combat oxidative stress. CoQ10 in particular supports heart health and boosts immunity. Both nutrients naturally diminish with age, and research links them to slowing aging effects, preventing neurodegenerative disorders like Parkinson's and lowering blood sugar levels. 100-300mg doses of CoQ10 or 600-1200mg of lipoic acid are reasonable as people get older.
Multivitamins for Insurance
When it's difficult to always obtain every nutrient from diet alone, a basic multivitamin can act as an "insurance policy" to ensure no nutritional shortfalls. Multivitamins typically contain vitamins A, C, D, E, B-complex and minerals like calcium, magnesium and zinc at recommended daily amounts to augment whole foods. Look for high potency formulas from reputable brands using third party quality testing. For most adults, one multivitamin daily provides reassurance of filling any potential gaps.
Adaptogens for Stress Relief
Derived from plants like ashwagandha, rhodiola and holy basil, adaptogenic herbs are touted for their ability to help the body adapt to and cope with daily stressors. With prolonged stress both mental and physiological, adaptogens are thought to rebalance systems in the body and prevent stress-related illnesses. They are a gentle and natural way to manage mental health symptoms like anxiety without harsh medications. Try 300-600mg adaptogen capsules or teas daily for enhanced resilience.
Diet should be the foundation of health, thoughtfully chosen wellness supplement offer beneficial compounds that research shows promote wellness, prevent disease and support optimal aging when dietary intake may fall short. As with any supplementation, it's wise to choose high-quality formulas from reputable brands for effective and safe use. Overall wellness comes down to making lifestyle choices aligned with supporting whole-body balance and resilience.
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