Daily Dose: The Vitamins You Should Be Taking Now
When it comes to vitamin and supplements, there are so many competing arguments and constantly changing notions of what you should or shouldn’t be taking that it often seems easier to stop the pill popping altogether. And then there are those of us whose Vita-Veta-Vegamin cabinets are stocked to the hilt yet accessed bimonthly (at best!), not because of conflicting reports but thanks to the strains and stresses of our workaday world today. (Translation: We’re just too busy and tired to take the dang things.) Here, we give you the scoop on what you need to look good, feel better and stay healthy, now and through the years.
If you are skipping taking vitamins, you are passing up a relatively inexpensive and simple way to remain healthy. Before we get into what vitamins you should be taking, it’s important to understand what vitamins are—and what they aren’t. At any age, vitamins and supplements are not a substitute for a healthy lifestyle. It is important that you eat fresh and nutrient-rich foods, maintain a healthy weight, exercise regularly and do not smoke. Vitamins and supplements can be used to plug holes in your diet and support, even bolster, your healthy living habits. Once you begin to see vitamins and supplements as a type of diet and nutrition insurance policy, the potential benefits become clear. Remember, it’s always a good idea to talk to your physician before undertaking any new health and fitness regimen.
So then, what should I be taking every day?
Regardless of age or gender, most healthy adults would benefit from a quality multivitamin, vitamin D3 and omega-3 essential fatty acids taken on a daily basis.
Multivitamins
There are several good, quality multivitamins on the market. Look for at least 100 percent of RDA of vitamins A, C, D, E and B. Most people should look for an iron-free multivitamin—the exception being premenopausal women, who should take a multi with iron. If you have tried multivitamins in the past and have gotten sick to your stomach, try a softgel multivitamin. That sick feeling is actually the tablet beginning to be broken down by your stomach acid. Softgel multivitamins are ideal since they offer better nutrient absorption and are easy on your stomach.
Vitamin D
The important thing to note with this supplement is the type. Look for your multivitamin or separate D supplement to list vitamin D3 or cholecalciferol. Other forms of vitamin D are not easily utilized by your body and are excreted as waste. Current research indicates vitamin D deficiency could play a role in causing 17 varieties of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects and periodontal disease. Adequate vitamin D is especially important during the winter months if you live in the northern hemisphere.
Omega-3
Also known as fish oil or EFAs (essential fatty acids), omega-3 is another valuable supplement. Omega-3 should be composed of both DHA and EPA, which are the fatty acids in fish oil. Research has shown that omega-3 is important in fetal development, brain function and electrical heart activity. Ob-gyns have begun advising pregnant women to supplement with DHA while pregnant as well as suggesting its use for infants and children. For pregnant women and vegetarians, reap the benefits of DHA by supplementing with an algae-derived fatty acid. Algae, a plant, is a great source of DHA.
What should I take at my age?
You’ll often see vitamin and supplement recommendations based upon age. In general, these guidelines will work, but don’t forget that lifestyle and family history play a key role when it comes to maintaining your health. Do you have a family history of heart disease? Cancer? Joint and bone concerns? Do you get enough sleep? Do you work out? All these questions (and more) would help determine what additional vitamins and supplements are right for you—regardless of your age.
In your 20s
The basics will work just fine: a multivitamin, vitamin D and omega-3. If you work out a lot, party a little too hard or get too little sleep, consider adding a more potent antioxidant complex (vitamins C and E). Antioxidants bind with free radicals and help remove them from your body. Free radicals are constantly being created as a product of cellular stress and environmental exposure. Free radicals are responsible for cell damage in your body and, ultimately, aging. There has also been some research linking free radicals’ interaction with DNA as a possible cause of various cancers.
In your 30s and 40s
Continue to take your basic vitamins and begin giving more consideration to any looming health concerns as well as your family history. Here is a list of some supplements to consider based upon your concerns:
Cardiovascular: Capsaicin is the ingredient found in several different types of hot peppers. Capsaicin may help prevent heart disease by lowering blood cholesterol levels and blood pressure. Coenzyme Q10 (CoQ10) is produced by the human body and is necessary for the basic functioning of cells. CoQ10 levels are reported to decrease with age and to be low in patients with some chronic diseases such as heart disease. Some of the most intriguing new research on the potential benefits of curcumin (turmeric) involves its apparent ability to help improve cardiovascular health. This ability to aid in the circulatory system function may be due to its powerful antioxidant activity.Blood Pressure: Hawthorn berries are used extensively by doctors in Europe to support the circulatory system. Grape seed extract is a powerful antioxidant that can also support and benefit the circulatory system.
Cholesterol: The FDA has approved psyllium as a means to help reduce cardiovascular disease risk. High levels of soluble fiber in psyllium help lower cholesterol. Garlic has been used extensively to lower total cholesterol, LDL cholesterol and triglycerides, and increase good cholesterol (HDL). As cooking may reduce its benefits, garlic is best taken raw or as a supplement.
Weight Loss: Alpha-lipoic acid, chromium and green tea extract will naturally support your weight loss effort. This combination will not cause you to lose weight. It will enhance your weight loss by helping to control your blood glucose serum levels.
Strength and Fitness Training: Amino acids are known as the building blocks of protein. Amino acids make up 75 percent of the human body. Every chemical reaction that takes place in your body depends on amino acids and the proteins that they build. There are two kinds of amino acids: essential and nonessential. Essential amino acids are those that can’t be produced in the body, so you must get these from foods or supplements. Failure to get enough of even one of these essential amino acids can result in protein degradation. Athletes can especially benefit from supplementing with amino acids because they aid in repair, recovery, growth and development of muscle tissue. Boxes
In your 50s and beyond
Joint and Bone: Glucosamine chondroitin with MSM (methylsulfonylmethane) and calcium citrate plus magnesium. Glucosamine chondroitin aids in cartilage-building nutrition, while MSM provides an essential source of organic sulfur. Sulfur is an essential mineral for ligament and tendon health. Calcium citrate plus magnesium is a powerful one-two punch to help fight the onset of osteoporosis. Most people don’t realize that you need magnesium in addition to calcium to ensure proper absorption of the calcium. The use of calcium citrate (chelated), as opposed to just calcium (non-chelated), further aids in the body’s ability to absorb calcium. This daily regimen will help keep your joint and skeletal system in optimum working condition.
Brain and Memory: Memory loss is not a normal part of aging. Keeping your mind active is the key to maintaining normal brain function. Scientific studies throughout the years lend support to the claim that ginkgo biloba may enhance mental sharpness and support blood flow to the brain.
Vision: Age-related macular degeneration, cataracts and other serious eye diseases adversely impact eye health and quality of vision. Individuals who consume large quantities of vegetables and fruits that contain lutein are less likely to develop age-related macular degeneration than individuals with a lutein-poor diet. Lutein is an antioxidant carotenoid found in the red, orange and yellow pigments of fruits and vegetables and is present in the highest quantities in dark, leafy green vegetables. Leading doctors recommend you get at least 6 milligrams of lutein per day to help maintain proper eye health. Since your body doesn’t make lutein, you must constantly replace it. Lutein is vital for good vision and could play an important role in the prevention or slowing of eye disease progression.
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