Would you like to feel better every day?
An estimated 50% of the adult population takes a daily vitamin or mineral supplement.
Some because they are deficient in a specific nutrient. Others because they are missing a certain food group. Then there are those that simply want to improve their overall health and wellbeing.
However, with so many nutritional supplements on the market, how do you know which one you should take for optimum results?
Read on to discover eight essential nutrients that are needed for everyday wellness. Plus, where to buy the best vitamins online.
- Magnesium
Last but definitely not least is magnesium. This powerhouse of a vitamin is important for many processes in the body, including regulating muscle function, blood pressure, and blood sugar levels. It also boasts anti-inflammatory properties and may promote good heart health.
Magnesium can be found in foods such as nuts, seeds, dark green vegetables, wholegrains, and legumes.
The main benefits of taking a magnesium supplement include:
- To combat depression
- To prevent migraines
- To improve the symptoms of PMS
- Prevent chronic diseases including type 2 diabetes and Alzheimer’s disease
If you’re looking to top up your magnesium levels with a supplement be sure to try magnesium glycinate, it’s a superior form of magnesium with higher bioavailability compared to other types of magnesium.
- Vitamin C
Vitamin C is one of the most well-known vitamins and helps to protect your cells from damage from free radicals. It is a water-soluble vitamin that contains lots of powerful antioxidants that promote healthy tissue growth. According to Supplement First, Vitamin C also helps the body to produce more collagen, so it is often a key ingredient in anti-ageing skincare products.
The main benefits of taking a vitamin C supplement include:
- To fight off colds
- To maintain skin health
- To strengthen your bones and teeth
- To prevent damage from free radicals
- Vitamin A
Vitamin A is a fat-soluble vitamin that is also known as retinol. Another key ingredient in anti-ageing skincare, vitamin A is found in orange-coloured fruits such as orange peppers and oranges and also in some dairy products.
This vitamin plays a key role in maintaining a healthy heart, and it also supports your kidneys and respiratory system.
The main benefits of taking a vitamin A supplement include:
- To help fight off infections
- To maintain good eyesight
- To strengthen bones and teeth
- Vitamin D
Vitamin D deficiencies are fairly common, especially in people who live in a country where sunlight is limited. Another fat-soluble vitamin, vitamin D, is activated by ultraviolet light.
You can find this vitamin in foods such as oily fish like mackerel, salmon, and sardines, and fortified cereals, juices, and milk.
The main benefits of taking a vitamin D supplement include:
- To maintain healthy nervous system functions
- To ensure healthy bones
- To regulate blood levels of calcium and phosphorus
- Vitamin E
The main function of vitamin E is to protect your body’s cells from damage. However, it is also important for organ and muscle function.
Some of the best sources of vitamin E are vegetable oils, avocados, spinach, wholegrains, seeds, and nuts.
Other benefits of taking a vitamin E supplement include:
- To reduce your risk of cancer
- To reduce your risk of heart disease
- To reduce your risk of Alzheimer’s disease
- Calcium
Calcium is not a vitamin but a mineral and is essential for healthy bone growth. Dairy products such as milk, cheese, and yogurt are all good sources of calcium.
Calcium also plays a role in muscle function and helps your nerves to carry messages to your brain.
The main benefits of taking a calcium supplement include:
- To maintain a healthy blood pressure
- To aid hormone secretion
- To maintain healthy teeth
- To reduce your risk of osteoporosis
- Iron
Iron’s main function is to carry oxygen in the blood, with a lack of iron leading to health issues such as fatigue and a weakened immune system.
If you are vegetarian or vegan, you are more likely to be deficient in iron than your meat-eating counterparts. This condition is known as anaemia.
Foods that are high in iron include red meat, leafy green vegetables, and legumes.
The main benefits of taking an iron supplement include:
- To improve immune function
- To increase cognitive function
- To aid concentration
- To provide energy
- Zinc
Zinc can help to boost your immune system and prevent infections. You only need a small amount of zinc per day, and this mineral can be found in foods such as red meat, beans, nuts, and wholegrains.
The main benefits of taking a zinc supplement include:
- To reduce your risk of cancer
- To strengthen your immune system
- To aid memory
- To reduce the symptoms associated with the common cold
How to choose a daily vitamin supplement
As mentioned earlier, there are so many different brands of supplements on the market, which can make it challenging to decide who to entrust your health with.
If you are unsure how to buy vitamins, either online or at your nearest chemist, follow the below advice.
- Speak to your doctor
Before you select one or multiple vitamins to take each day, it can be a good idea to talk this through with your doctor first. They will be able to advise you on what types of vitamins you need, as well as inform you about any supplements that may interact badly with other medication.
- Look for third-party testing
To verify the ingredients within a supplement, it is advisable to look for a product that has been third-party tested. This means that it has been sent away to another company for testing.
- Read the ingredients list
When it comes to supplements, only the very basics are necessary. Any products that have lots of added ingredients or outlandish claims are a definite red flag.
Although you can get all the vitamins and minerals you need by eating a nutritionally balanced diet, taking a daily supplement can be the easier option for some people.
If you are worried that you are missing out on a specific nutrient or you are concerned about a lack of healthy foods in your diet, then a supplement offers a simple and affordable solution.
