Are you looking for the secret to optimal health? Are you starting 2023 determined to feel your absolute best for the rest of the year? Well, here’s a hint – vitamins and supplements might just be the answer. Moderation isn’t always a part of our daily lives, and some of us don’t get all our nutrients from food alone. That’s where supplements come in handy!
Vitamins and supplements are like a well-aged wine, offering health benefits that improve with time. They slowly and subtly help to nourish your body, mind, and soul, providing an optimal foundation for the journey of life. With careful selection, vitamins and supplements can bring out the best in you and help you reach your full potential.
From Vitamin C for immunity and energy, to Magnesium for bone support and cardiovascular regulation, these essential nutrients can give us the boost we need to stay healthy, energized, and balanced. With so many vitamins and supplements on the market, it’s important to understand their unique benefits. No need to take a crash course in biochemistry – I’ve got you covered!
To help you live your best healthcare lifestyle, here is a guide to some of the top vitamins and supplements for optimal health!
Vitamin A
What Vitamin A does
Playing around with vitamins can seem like a whole lot of alphabet soup, but Vitamin A is one letter you definitely don’t want to leave out of the mix.
If you’re looking to give your body a boost, Vitamin A is a great way to do it. This nutrient helps keep our cells healthy and supports our immune system. It also aids in the growth of bones, teeth, skin, and eyesight. Plus, it’s known for its antioxidant properties, which can help protect against damage from free radicals and reduce inflammation.
So don’t forget to take your Vitamin A! It will help you ace your health tests and get an A+ for life!
Food sources of Vitamin A
If you’re looking to up your Vitamin A intake, you’ve got plenty of options! There are a bunch of delicious foods that are packed full of this essential nutrient. Carrots, sweet potatoes, spinach, cantaloupe, shrimp, eggs, and liver are all great sources of Vitamin A. Add some mangoes to your shopping list too – they’ve got tons of Vitamin A in them!
If you don’t like eating those types of foods, there’s no need to worry – you can also get Vitamin A from fortified breakfast cereals and dairy products like cheese and yogurt. So go ahead, load up your plate with these yummy foods and you’ll be getting the Vitamin A that you need in no time!
Recommended intake of Vitamin A
The Recommended Dietary Allowance for adults 19 years and older is 900 mcg RAE for men (equivalent to 3,000 IU) and 700 mcg RAE for women (equivalent to 2,333 IU).
Vitamin C
What Vitamin C does
Time to get your dose of Vitamin C! Sure, we all know Vitamin C can help keep away colds and strep throat, but let’s take a deeper look at what this refreshing nutrient can do. Apart from keeping you healthy and vibrant, Vitamin C is also known for its incredible superpowers – from boosting your immune system, to protecting your cells from damaging free radicals. It’s a powerful antioxidant that can do wonders for your skin and hair, too!
Food sources of Vitamin C
Craving a boost of that water-soluble vitamin C? Look no further than your favorite citrus fruits, like oranges and lemons. Or maybe you’d rather munch on some sweet bell peppers? Well, you can do that too! And even if both of those don’t do it for you, there are plenty of other sources of vitamin C out there, like kiwis, strawberries, and pineapple. So get crunching and start improving your immune system today!
Recommended intake of Vitamin C
The Recommended Dietary Allowance for adults 19 years and older is 90 mg daily for men and 75 mg for women. For pregnancy and lactation, the amount increases to 85 mg and 120 mg daily, respectively. Smoking can deplete vitamin C levels in the body, so an additional 35 mg beyond the RDA is suggested for smokers.
Vitamin B12
What Vitamin B12 Does
Vitamin B12 is essential to living a healthy life. This powerful nutrient helps convert food into energy, keeps cells healthy and allows your body to make red blood cells.
It also helps your nervous system function properly and aids in the absorption of vitamin B9 (folate). Beyond its physical benefits, Vitamin B12 has been linked to reduced levels of depression and fatigue, higher levels of alertness and cognition, better sleep quality, increased attention span and many other positive effects.
In short, vitamin B12 is necessary for enhancing your overall quality of life–it’s nothing less than miraculous!
Food sources of Vitamin B12
From leafy greens to fatty fish, there is a wide variety of sources that provide this essential nutrient. For those looking to boost their energy naturally, Vitamin B12 can be found in abundance in fresh shellfish like clams and oysters, making them an excellent option for vegetarians.
Preparing dishes with sardines and salmon also adds Vitamin B12 to your plate, along with beneficial omega-3 fatty acids. Organ meats such as liver and kidneys are also known for their high levels of the vitamin. Beat fatigue and increase your motivation with these powerhouse Vitamin B12 foods!
Recommended intake of Vitamin B12
For people over 14, the RDI for vitamin B12 is 2.4 mcg. Most people meet this requirement through diet. Therefore, supplementing with B12 is not recommended for healthy people in this age group. However, if you have any of the factors described above that interfere with vitamin B12 intake or absorption, you may want to consider taking a supplement.
The National Academy of Medicine recommends that adults over the age of 50 meet most of their vitamin B12 needs through supplements and fortified foods. In a 2013 study in 100 older adults, supplementing with 500 mcg of vitamin B12 for 8 weeks was found to normalize B12 levels in 90% of participants. Higher doses of up to 1,000 mcg, or 1 milligram (mg), may be necessary for some.
Omega-3 fatty acids
What Omega-3 does
Omega-3 fatty acids are the ultimate life-givers. They give us the energy to be our best selves and help us to stay vital throughout the day. Not only do these essential fats provide a long-lasting fuel source, but they can also help you keep your heart healthy, balance your moods, reduce inflammation in your body, decrease symptoms of depression and ADHD, improve brain neuron plasticity, and sharpen your vision.
In other words, Omega-3 is full of hidden benefits that can transform how you feel each day. With its superpowers, Omega-3 changes your life from ordinary to extraordinary!
Food sources of Omega-3
Are you looking for a natural way to get more omega-3s into your diet? Well, you are in luck! From fatty fish to chia seeds, nature has provided us with an abundance of food sources for this essential fatty acid. Omega-3s can be found in salmon, sardines, mackerel and other fatty fish, providing vital health benefits such as improved heart health, cognitive functions and joint lubrication.
You can also find omega-3s in walnuts, flaxseeds, hemp and chia seeds, while cruciferous vegetables like Brussels sprouts, kale and spinach contain some as well. For a tasty alternative, try adding freshly ground flaxseeds or chia seeds to your smoothies and salads–the possibilities are endless!
Recommended intake of Omega-3
The National Institutes of Health suggests consuming 1.1-1.6 grams of omega-3 fatty acids a day, while the American Heart Association recommends eating two servings of fish (3-4 ounces) a week as part of a heart-healthy diet. It takes about 4-5 ounces of Atlantic salmon to provide 3 grams of omega-3 fatty acids. Fish oil supplements typically provide about 300 milligrams per pill, though doses vary.
Probiotics
What Probiotics Does
Probiotics are nature’s powerful allies for health and well-being. Imagine an army of microscopic warriors defending your body from the inside out — this army consists of trillions of bacteria, and that is what probiotics are all about.
Probiotics exist at the core of our gastrointestinal health, protecting us in a variety of ways, such as improving digestion, preventing food allergies, helping to reduce or eliminate symptoms of irritable bowel syndrome and keeping harmful pathogens at bay.
Food sources of Probiotics
There is an abundance of hearty and flavorful food sources to choose from, such as miso paste, seed-based crackers, fermented vegetables like kimchi and sauerkraut, cultured dairy products with live and active cultures, kefir and kombucha tea. These foods provide a luscious taste sensation and all the beneficial vitamins and minerals your body needs for optimal health and wellness.
Diving into a delicious plate of kimchi or a bowl of matcha kombucha is sure to fill your stomach with an explosion of nourishment that’ll leave you feeling energized and revitalized!
Recommended intake of Probiotics
Probiotics are measured or quantified in what’s known as colony-forming units (CFU). These indicate the number of viable cells (i.e., live microbes) in the probiotic product. There is no exact proper dosage of probiotics for everyone, however, most targeted probiotic supplements will deliver strains at 1 to 30 billion CFU per serving.
With this guide to the top vitamins and supplements for optimal health, you can be on your way to a more vibrant life! Combining these essential nutrients with your healthy diet and exercise plan will help you feel more energetic and alive. With the right balance of minerals and vitamins in your body, you’re sure to get the health results you want for a healthier and happier life. Stop dreaming of a healthier you and start living it!
