Vitamins and minerals are essential for the body to function properly, but many people don’t get enough of them from their diets. In addition to eating a healthy diet, taking a multivitamin and mineral supplement is essential to ensure that you’re getting all the nutrients your body needs. Here are six crucial vitamins and minerals you should take daily:
1. Integrative Supplements Vitamin D3
Did you know that vitamin D is not a vitamin? It’s a hormone the body produces when it’s exposed to sunlight. In fact, the integrative supplements Vitamin D3 are a form of the hormone that can be taken as a supplement. This vitamin D is essential for strong bones and teeth, and it also plays a role in preventing cancer and other diseases.
Most people don’t get enough vitamin D from their diets, which is why integrative supplements such as Vitamin D3 are so important. Vitamin D3 is a high-quality supplement that provides the body with all the benefits of vitamin D. It helps improve bone health, supports the immune system, and reduces inflammation. Plus, it’s affordable and easy to find online or in stores.
2. Omega-3 Fish Oil Supplements
Omega-3 fatty acids are essential nutrients that benefit mind and body health. They play a role in reducing inflammation, maintaining cognitive function, and supporting cardiovascular health. Omega-3 fatty acids can be found in fish oil supplements, which are widely available online and in stores. Look for brands that use sustainable fishing practices to ensure you get a quality product.
3. Calcium
Calcium is essential for strong bones and teeth, nerve function, muscle contraction, and blood clotting. 99% of the calcium in your body is stored in your bones and teeth. But that doesn’t mean you can ignore calcium in your diet. The recommended daily intake (RDI) for calcium is 1,000-1,200 mg per day, depending on your age. But many people don’t get enough calcium from their diet, leading to health problems like osteoporosis later in life.
Fortunately, there are plenty of ways to get more calcium into your diet. Dairy products like milk, cheese, and yogurt are some of the best sources of calcium, but you can also find it in fortified foods like cereal and orange juice, as well as dark leafy greens like spinach and kale. And if you’re vegan or lactose intolerant, there are plenty of plant-based sources of calcium too.
4. Magnesium
Magnesium is one of the essential minerals for human health. It’s involved in more than 300 biochemical reactions in the body and plays a role in everything from energy production to protein synthesis to nerve function. Magnesium deficiency can cause many problems, including muscle cramps, anxiety, insomnia, and headaches.
Luckily, magnesium is found in many foods, and most people get enough magnesium from their diet. But if you’re not getting enough magnesium – or if you have a medical condition that affects your absorption of magnesium – you may need to take a supplement. Magnesium supplements are available in both pill and powder form.
5. B Complex Vitamins
B complex vitamins are a group of eight essential vitamins that play important roles in the body. They include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin, and folic acid. B complex vitamins are water-soluble, meaning your body doesn’t store them, so you need to consume them regularly from food or supplements.
Each of the B complex vitamins has unique functions in the body. For example, thiamine is essential for energy production, riboflavin helps convert food into energy, and niacin supports healthy skin and nerves. Most people get enough B complex vitamins from their diet, but some groups, such as pregnant women and those who don’t eat meat or poultry, may need to take a supplement.
6. Zinc
Zinc is a mineral that is found in every cell of the body. It is necessary for the growth, development, and functioning of the brain, eyes, immune system, reproductive organs, and bones. Zinc also helps to regulate blood sugar levels and plays a role in energy production.
Zinc deficiency can lead to problems such as stunted growth, hair loss, diarrhea, impotence, eye problems, skin lesions, and delayed wound healing. Symptoms of zinc toxicity include nausea, vomiting, abdominal pain, diarrhea, fever, headache, joint pain, and decline in mental function.
The recommended daily zinc intake is 11 mg for men and 8 mg for women.
Good sources of zinc include:
- Meat (especially red meat).
- Poultry (incredibly dark meat).
- Fish (especially shellfish).
- Eggs.
- Nuts (especially cashews).
- Legumes (mainly soybeans).
- Whole grains.
- Dairy products.
It’s important to talk to your healthcare provider before starting any new supplements to ensure they won’t interact with any medications you may be taking and that they’re appropriate for your individual health needs. Additionally, make sure to choose a reputable brand to ensure the quality and purity of the supplement. You can support your overall health and well-being by taking these critical vitamins and minerals daily.