Provided you are following a diet based on a wide variety of whole foods, you should be consuming most of the vitamins and minerals your body needs for optimum functioning. However, most people are deficient in the micronutrients below. The following is a list of the best supplements worth taking:
Multivitamin
Most people will benefit from taking a general multivitamin. Search for a pill which contains 100 per cent of your recommended daily intake of as many vitamins and minerals as possible. A multivitamin will act as a safe guard against any micronutrient deficiencies.
Fish Oil
Fish oil delivers omega-3s, essential fats which your body cannot produce on its own. Taking fish oil reduces triglycerides, improves recovery from exercise, keeps your brain healthy and lowers your risk of diabetes. Fish oil is also one of the best forms of protection against heart disease. Fish oil also helps with losing body fat and reducing inflammation. Experts recommend taking one to two grams per day. Choose a brand which delivers a minimum of 2 grams of EPA and DHA daily.
Vitamin D
Vitamin D is essential for the absorption and metabolism of calcium and phosphorus. The vitamin also boosts immunity, regulates blood pressure and plays a role in insulin secretion.
The majority of people have poor levels of Vitamin D. This is because it is difficult to consume this vitamin through food – with the best sources being salmon, milk and sardines – and the only other method is sunlight. Supplementing with at least 1000 IU’s daily is a good start.
Greens
Greens products are concentrated sources of fruits and vegetables, but they should by now mean replace your greens consumption. If there is any doubt in your mind that you are not consuming enough fruits and vegetables, a Greens supplement could be the key – keep in mind that less than 6 per cent of men and 9 per cent of women consume the recommended daily minimum of five servings of fruits and vegetables.
Zinc
Zinc promotes proper functioning of the immune system, digestive system and energy metabolism. It affects protein synthesis and is required for proper function of red and white blood cells. Zinc deficiency can cause infertility and accelerate ageing. Adequate levels of zinc are necessary for optimal physical performance, energy levels and body composition.
Magnesium
Magnesium is essential for many biological processes, including the absorption of calcium and formation of bones and teeth. It is also vital for maintaining heart health and proper muscle function.
