Getting all of the nutrients you need simply cannot be done without supplements.
Your body needs a different variety of vitamins and minerals on a daily basis to function properly.
The food you take can’t fulfill the daily required needs, so you must consider taking vitamin supplements on a regular basis.
But which vitamin supplements should you consider fulfilling your nutrition intake?
Is it really good to take supplements regularly for a long time?
Will it have any side effects when consumed?
Don’t worry, you are going to get all of these questions answered right here.
Supplements that you should consider for active life
Multivitamin as their name contains all the variety of nutrients your body needs. Different brand multivitamins have some more or fewer nutrients as per their intake plans.
They are available in many forms, including capsules, tablets, gummies, pastilles, powders, and liquids.
There is no hard and fast standard rule to determine the composition of multivitamins.
These are some of the essential nutrients one needs in the body.
As per different brands, there could be some more nutrients in it, some could have less. But every multivitamin consists of essential vitamins and minerals in it.
- Strong immunity and power
- Helps your nervous system function properly
- Works as antioxidant
- Helps to fulfill essential vitamins and minerals in the body
- Maintains general health and well being
After knowing all about multivitamins and their benefits, you may wonder which brand of multivitamins should you take.
Lil Critters is also one of the best brands for kids’ multivitamins.
Smarty Pants is considered one of the best brands for women’s multivitamins.
Above all brands are from the USA.
2. Omega-3 Fish Oil
Fish oil is one of the highly consumed dietary supplements.
It is rich in omega-3 fatty acids. Omega-3 fish oil contains both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Fish oil is the fat or oil that is extracted from fish tissue.
Omega-3 fatty acids are essential nutrients that are important in preventing and managing heart diseases.
Around 30% of fish oil is made up of omega-3s, while the remaining 70% is made up of other fats.
Omega-3 can not only be found in fish but it can be found in some plant sources too. However, omega-3s found in fish oil have higher health benefits than that found in plant sources.
Data from the 2012 National Health Interview Survey indicate that 7.8% of U.S. adults and 1.1% of U.S. children use supplements containing fish oil, omega-3s, and/or DHA or EPA.
- Lessen the chance of sudden cardiac death in people with heart diseases
- Maintains heart health
- May help treat certain mental health conditions
- Supports eye health
- May reduce inflammation
- Maintains healthy skin
- Lowers blood pressure
- Help reduce triglycerides
- May support pregnancy and early life
- May improve attention and hyperactivity in children
- Maintains bone health
- Helps maintain joint health
Now it’s time to let you know the brands that are best for Omega-3 fish oils. Nature Made, Nature’s Bounty, Nature’s Care, and Evlution Nutrition are some of the best brands that come up when talking about fish oils.
3. Calcium + Vitamin D3
Another important vitamin supplement/dietary supplement to consider is calcium + vitamin d3.
Although you can get vitamin D3 naturally when directly exposed to sunlight, sometimes, you may need it from an outer source like supplements.
Similarly, calcium plays an important role in the body. Calcium + vitamin D3 are mostly taken compounded as one supplement as they interchangeably help to maintain certain health.
Vitamin D has several important roles in the body. Perhaps the most important one is to help absorb calcium and phosphorus and facilitate normal immune system function.
‘To maintain the growth and development of bones and teeth, as well as improved resistance to certain diseases, you must have abundant vitamin D intake.
Similarly, your body needs calcium to build and maintain strong bones and teeth.
Your heart, muscles, and nerves also need calcium to function properly.
Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes, and high blood pressure.
Benefits of Calcium + Vitamin D3
- Helps fight several diseases like sclerosis. May decrease the chance of heart diseases
- Helps maintain stronger immunity power
- May help to regulate mood and reduce depression
- Maintains healthy bones and teeth
- Might support weight loss
Now talking about brands that are best for calcium + vitamin D3 are Kirkland, Nature Made, and Nature’s Bounty.
Zinc is one of the most abundant minerals found in your body. It plays a vital role in every aspect of health.
For example, zinc is required as a cofactor for more than 300 different enzymes, meaning it’s needed for their proper functioning.
Research shows that this mineral may enhance immune function, stabilize blood sugar levels, and support skin, eyes, and heart health, there are plenty of reasons to ensure you get your daily dose.
- Helps improve immune function
- May maintain blood sugar level
- Helps fight acne
- May improve heart health
- Slows macular degeneration
5. Vitamin C
Vitamin C is an essential vitamin needed for the body. Our body can’t produce it, yet it has very healthy benefits.
It can be easily consumed from vegetables and fruits like oranges, strawberries, fruit kiwi, broccoli, kale, spinach, and many more.
It is needed for the body to function and develop properly. It plays an important role to maintain immunity power.
Most commonly, people use vitamin C to treat scurvy, and also to prevent and treat common colds.
- Boost immunity power
- May reduce your risk of chronic disease
- May help manage high blood pressure
- May lower your risk of heart disease
- May reduce blood uric acid levels and help prevent gout attacks
- Helps prevent iron deficiency
- Protects your memory and thinking as you age
Here you have gained knowledge of supplements that are important in your daily life. But don’t take all of these supplements at once.
Also, consult a physician if you are pregnant or nursing, taking medication, or have a medical condition. Keep out of reach of children as far as possible.
Also, keep in mind to not overdose the recommended dose mentioned in the packet.
While you are taking any one of the supplements, better take that one only. All supplements at a time are not recommended. Excessive doses may cause harmful results.
If you take multivitamins, or fish oil you don’t need other supplements. Also if you take vitamin C, or Zinc or Calcium + vitamin D, take one only.
It would be better to take other supplements after you finish one.
Are these the only supplements should we take?
No, these are not the only supplements that you should take. You can take other supplements too as per your need.
Above mentioned 5 supplements are the vitamin supplements/dietary supplements that are most important for your body on a regular basis. They are the most commonly used supplements all over the world too.
How long can you take supplements continuously?
While continuing any of the supplements also, don’t prolong intake for more than 3 months. Make a gap of one month and presume the taking of supplements.
Your body could be habitual of supplements if you take supplements for a longer period of time.
The natural process of nutrition yielding may be affected if taken for a longer duration, so make sure you take a gap while taking dietary supplements.
Do vitamin supplements have any side effects?
No vitamin supplements/dietary supplements do not have any side effects unless taken unsafely and for more than a dose.
Till yet, no side effects have been noted by vitamin supplements.
Anything that is taken more than recommended has adverse effects. In this case, if fruits are also taken more than needed, you could have stomach pain.
In summary, we recommend you take multivitamins or omega-3 fish oil to maintain your health. You can take any other dietary supplements too as per needed.