London: When it comes to supporting our health, there’s no shortage of options in the world of vitamins and supplements. However, according to industry professionals, taking a one-size-fits-all multivitamin may not be the most effective approach. Larah Loutati,
Managing Director of Vitable, an Australian personalized vitamin delivery service, emphasizes the importance of tailoring our supplement intake to our individual needs. Let’s explore some of the most beneficial vitamins and minerals, as recommended by experts, and understand their specific advantages.
Homemade Natural Multivitamin Powder
What are the most popular vitamins:
Magnesium: This mineral is known for its ability to alleviate post-workout muscle cramps. Found in dark chocolate, avocado, nuts, legumes, and seeds, magnesium supports nervous system health, muscle function, bone health, and cardiovascular system health.
Biotin: Found in eggs, milk, and bananas, biotin is essential for maintaining healthy hair and nails. It aids in energy production and helps metabolize fats, carbohydrates, and proteins.
Ashwagandha: Ashwagandha is an herb known for its energy-boosting properties and its ability to promote peaceful sleep. It can assist with stress management and enhance overall well-being.
Calcium + Vitamin D: Calcium and Vitamin D are crucial for supporting bone health. They are especially recommended for individuals who consume little to no dairy or have limited sun exposure. Sources include dairy products, salmon, Asian green vegetables, and tofu.
Fish Oil: Rich in omega-3 fatty acids, fish oil supports brain function and cardiovascular health. It is particularly beneficial for those who consume fish less than once a week. Good sources include salmon, sardines, egg yolks, and fortified milk.
Vitamin C: Known for its immune-boosting properties, Vitamin C is an antioxidant that aids in protein metabolism and iron absorption. It can be found in citrus fruits, tomatoes, mangoes, and cabbages.
Vitamin E: Found in polyunsaturated oils, leafy green vegetables, whole-grain products, and egg yolks, Vitamin E acts as an antioxidant, promoting healthy cell membranes.
Vitamin K: Critical for blood clotting, Vitamin K is abundant in cabbage, leafy green vegetables, and milk.
Curcumin: Derived from turmeric, curcumin is a powerful antioxidant with anti-inflammatory properties. It is best absorbed when consumed with black pepper.
Iodine: Essential for thyroid gland function and normal growth, iodine can be found in seafood, bread, and iodized table salt.
Iron: Iron is necessary for red blood cell function, oxygen transportation, energy production, and muscle oxygen storage. Sources include meat, seafood, legumes, green vegetables, tofu, and eggs.
Zinc: Known for its role in wound healing, immune function, and tissue repair, zinc is found in oysters, seafood, meat, chicken, brown rice, nuts, and legumes.
Selenium: Selenium supports healthy thyroid function, immune system function, and general well-being. It reduces free radical damage to body cells and can be found in Brazil nuts, sunflower seeds, and seafood.
Lavender: Lavender is popular for its calming effects, helping induce sleep and alleviating sleeplessness and mild anxiety symptoms.
While this list provides an overview of various vitamins, minerals, and supplements, it’s important to remember that individual needs may vary. Consulting with a healthcare professional or a registered dietitian is recommended to determine the specific supplements that align with your unique health goals and circumstances.
In conclusion, taking a personalized approach to supplementation can maximize the benefits derived from vitamins and minerals. By incorporating the right supplements into our daily routine, we can support our overall well-being and strive for optimal health.