If we enter a pharmacy or drug store, there are so many multivitamin supplements on the shelves. But, have we moved to buy it, except when forced by the salesman? Most of you may be thinking, if you get the vitamins and minerals from natural food sources, for what these supplements?
The problem is, how often do we eat healthily? Are fruits and vegetables that we consume every day is the recommended dosage according to?
According to Dr. Alan Logan, a naturopathic doctor and lecturer at Harvard’s School of Continuing Medical Education, in conditions where the needs of vitamins and minerals you are not fulfilled, there are four types of supplements you can consume. Remember, supplements are not substitute to healthy food we eat, but additional food.
1. Multivitamin or mineral. These supplements are routinely every day will ensure you get all the vitamins and minerals you need. Because of all the vitamins and minerals that complement each other to provide the best health benefits. If you take vitamin A, vitamin C, vitamin E, or the various other antioxidant vitamins on their own, this would be detrimental. You will get a pro-oxidative effect. Consumption of a multivitamin that does not exceed the daily dose.
2. Vitamin D. Exposure to sunlight in the morning will provide enough vitamin D for several weeks. However, sunscreen use may hinder our ability to absorb vitamin D. Dr Logan also said that taking vitamin D separately (outside of a multivitamin) will not hurt. Unfortunately, some people in some places that get less sunlight will not have this luxury. Therefore, they need to take supplements with vitamin D to meet their needs. The recommended dose is 1,000 IU (International Units) per day.
3. Fish oil. These fatty acids are commonly found in fish or plants. Fish is considered as a source of omega-3 is better than plants, because the omega-3 found in plants (called alpha linolenic acid) need to be converted by the liver to get the benefits of DHA. While most Omega-3 found in fish is converted by the fish itself. So, if you do not eat fatty fish at least three times a week, you need to consume fish oil supplements.
In the meantime, if you are a vegetarian, you can get omega-3 from plants, like flaxseed, walnuts, and other nuts. Also make sure you get enough vitamin B6 and vitamin B3, folic acid, zinc, and selenium, to maximize conversion rates. The recommended daily dose is 1 gram of fish oil with EPA / DHA.
4. Probiotics. If you do not eat fermented foods, like yogurt regularly, you may not get enough good bacteria into the system to digest properly. Instead you can take probiotic supplements. You need to know, a lot of yogurt also has a low quality. Therefore, Be smart choose the more pure yogurt and natural. Types of probiotics which can be options include kefir, or Greek yogurt.