Essential vitamins to supplement
Vitamin D: This helps our bodies absorb calcium, which is important for bone health. Not getting enough of this vitamin can increase your chances of getting sick, bone and reverse pain, bone and hair loss.
While you technically should be suitable to get your diurnal vitamin D by being in the sun for 15 twinkles, the reality is that many don’t get it. Working in an office from 9am to 5pm and applying sunscreen makes getting vitamin D hard. This vitamin is also hard to come by in food, which makes the supplements essential. Foods that contain Vitamin D include fatty fish, egg yolks, and fortified foods such as milk, juice and cereal.
Magnesium: Magnesium is an essential nutrient, meaning that it must be obtained through food or supplementation. Magnesium is well known for its role in bone health and energy production, however, it offers more benefits, such as calming our nervous system and reducing stress, easing sleep problems and balancing blood sugar levels. However, people lack magnesium not because they are not on supplements but because they are not eating the right foods. Foods high in magnesium include pumpkin, spinach, artichoke, soybeans, beans, tofu, brown rice and nuts.
Calcium: Many people do not receive enough calcium in their diet. This suggests that individuals aren’t getting enough calcium to maintain strong bones and teeth. Women lose bone density at a faster rate than males, and consuming adequate calcium early on is the strongest nutritional defence against this loss. Foods high in calcium include milk, cheese, yogurt, salty fish, broccoli, kale.
Iron: Iron should be included in your multivitamin, but not everyone needs the same quantity of iron. Benefits of iron include increased energy, better brain function and healthy red blood cells. Red meat eaters usually obtain enough iron, but some circumstances, such as menstrual cycle, puberty or pregnancy may increase the amount of iron your body requires. This is due to the fact that iron is required during periods of rapid growth and development. Vegetarians and vegans should double-check that their multivitamin contains iron, especially if they don’t eat meat or other iron-rich meals.