London: Vitamin industry professionals have revealed the most beneficial supplements to take each day – and why spending money on a multivitamin is a ‘waste’. Larah Loutati, the Managing Director of Australian personalized vitamin delivery service, Vitable, says everyone has different health needs, and trying to cover them all with a ‘one-size-fits-all’ approach is pointless.
‘Look, if you’d like to waste your hard-earned cash, we’d recommend rushing to the nearest chemist and buying the biggest jar of multi-vitamins with the maximum amount of products inside,’ she told FEMAIL. ‘Three of our favorite vitamins in the office right now are magnesium for post-workout muscle cramps, biotin to improve her hair and nail strength, and ashwagandha to help with energy levels and a peaceful sleep.’
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What are the most popular vitamins:
‘The most commonly used vitamins in Australia are calcium and Vitamin D to support bones, and fish oil, because it contains omega-3 essential fatty acids to support brain function and a healthy cardiovascular system,’ Ms. Loutati said. ‘We usually recommend calcium + Vitamin D to customers who eat very little or no dairy and don’t get enough sun, and Fish oil to people eating fish only once per week or less, as it is really important for your brain.’
What are the benefits of popular vitamins, supplements & minerals?
Vitamin A: Found in full cream dairy, meat, and orange fruits and vegetables, this vitamin benefits eyesight, growth, and the immune system
Vitamin B1: Found in wholemeal bread, yeast extract, oats, fish, pork, and nuts, this vitamin helps process carbohydrates into energy and benefits the heart, digestive system, and nervous system
Vitamin B2: Found in milk products, leafy green veggies, meat, and enriched bread, this vitamin benefits tissue growth and repair of skin and eyes
Vitamin B12: Found in meat, fish, dairy products, poultry, and eggs, this important vitamin helps create new red blood cells and new nerve cells and helps process fats and carbohydrates
Folate: Found in the liver, legumes, green leafy veggies, oranges, bread, and seeds, folate helps create new red blood cells and benefits the nervous system – especially in pregnancy
Vitamin C: Found in all fruits and vegetables (especially citrus fruits, tomatoes, mangoes, and cabbages), this vitamin is an antioxidant and helps to metabolize protein, boost the immune system, and help the body absorb iron
Vitamin D: Although it forms in the skin when it is exposed to the sun, Vitamin D can also be found in salmon, sardines, egg yolks, and fortified milk. It is needed to metabolize calcium, for healthy bones and teeth and for many organs
Vitamin E: Found in polyunsaturated oils such as sunflower oil, leafy green vegetables, wholegrain products, and egg yolks, this vitamin is an antioxidant that keeps the membranes around cells healthy
Vitamin K: Found in cabbage, leafy green veggies, and milk, Vitamin K is critical for blood clotting
Calcium: Found in dairy products, salmon, Asian green veggies, and tofu, calcium is important for strong bones, muscle and nerve function, and blood clotting
Iodine: Found in seafood, bread, and iodized table salt, this is important for thyroid gland function, brain function, and normal growth
Iron: Found in meat and seafood, baked beans, legumes, green veggies, tofu, and eggs, iron helps with red blood cell function, transporting oxygen around the body, energy production, and storing oxygen in muscles
Zinc: Found in oysters, seafood, meat, chicken, brown rice, nuts, and legumes, zinc is important for wound healing, immunity, and tissue repair
Curcumin: Found in turmeric, curcumin is known for its anti-inflammatory and fat metabolizing benefits and is a potent antioxidant. It is best absorbed when taken with black pepper
Magnesium: Found in dark chocolate, avocado, nuts, legumes, and seeds, this mineral maintains and supports nervous system health and function and maintains muscle function, bone health, and cardiovascular system health
Lavender: Lavender can help to induce sleep and is also used to decrease, reduce, and relieve sleeplessness. It also calms the nerves, relieves disturbed and restless sleep, and relieves symptoms of mild anxiety
Biotin: Found in eggs, milk, and bananas, biotin maintains and supports hair health, skin health, and energy production. It also helps to convert fats and carbohydrates into energy, while aiding, assisting, and helping the metabolism of protein, fat, and carbohydrates
Selenium: Found in Brazil nuts, sunflower seeds, and seafood, selenium maintains and supports healthy thyroid function, reproductive system health in males, immune system function, and general wellbeing. It also helps to reduce and decrease free radical damage to body cells.