Best vitamin supplements: George morris physio wigan

Best vitamin supplements: Four vitamins and minerals you need to take for good health

George morris physio wigan


Best vitamin supplements: Four vitamins and minerals you need to take for good health

BEST vitamin supplements: Vitamins and minerals are essential for health function of the body, but with so many different varieties, what are some of the best ones to take?

Vitamins and minerals perform hundred of roles in the body from helping wounds heal and bolstering your immune system.

There is still much research to be carried out looking at the benefits of supplements, particularly those which fall into the health trend category.

But there are a number of vitamin and mineral supplements many health experts recommend people include in their diet, with strong evidence to back them up.

Vitamin B12, vitamin D, magnesium and omega-3 are four supplements you can take to boost your health.

Vitamin B12

Vitamin B12 is found in certain foods, such as beef, pork, salmon and milk, so for vegetarians and vegans the risk of vitamin B12 deficiency is increased.

A 2016 study found one in 12 women between 19 and 39 were deficient, risking fatigue, headaches, anaemia and Crohn’s disease.

Among the uses of vitamin B12 are making DNA, never and blood cells, improving the immune system and regulating mood.

Vitamin D

Vitamin D is best gained through sunlight and helps regulate the amount of calcium and phosphate in a person’s body.

But particularly in winter, with cloudier weather and shorter daylight hours, people are at increased risk of becoming deficiency.

You can get vitamin D through foods such as egg yolk and oily fish, but getting enough can be very difficult.

In 2016, the Scientific Advisory Committee on Nutrition recommended everyone over the age of one take a 10mg supplement every day as a minimum.

As well as protecting bone and muscle health, a recent study published in the British Medical Journal discovered vitamin D could also boost your immune system, warding off colds and flu.

Magnesium

The mineral is required for thousands of chemical processes in the body, including nerve function, bone health and blood pressure regulation.

A joint study published by the University of Bristol and University of Eastern Finland also found it could lower risk of bone fractures in men by 44 per cent.

But it’s thought a whopping 90 per cent of us have a magnesium deficiency.

The National Institutes of Health advises you can absorb magnesium naturally in some foods, including leafy green vegetables, nuts and whole grains.

But with many people struggling to get it through dietary sources, many experts recommend taking a magnesium supplement.

Magnesium supplements are available as tables, a spray rubbed into the skin or as bath flakes to soak in.

It’s recommended adults take a 400mg supplement of magnesium citrate (more absorbable than magnesium oxide) daily.

Omega-3

Omega-3 is considered an essential mineral for health, playing an important role in brain function, normal growth and development and reducing inflammation.

A study published in the European Journal of Applied Physiology found it helped muscle recovery after exercise, while previous research discovered it boosted heart health and can ward off depression.

Dietary sources of omega-3 include grass-fed beef and oily fish, but if you don’t eat much meat or fish it’s wise to take a supplement.

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