The Essential Supplements: What To Take And When

You've heard the saying, "you are what you eat." But what if you aren't eating enough? What if you're missing out on essential vitamins and minerals that your body needs to function properly? You may be surprised to learn that there are certain supplements everyone should take. Read on for more information about these essential supplements!

Who Can Take Supplements?

There is a number of reasons that you may need to take supplements, including:

Not Getting Enough Nutrients In Your Diet

When you are on a diet that consists primarily of processed foods and not enough fruits, vegetables, proteins, or healthy fats. This is especially common in highly stressed people because they tend to increase their caffeine intake instead of eating better.

Not Getting The Right Nutrients From Your Food

This can occur when you have a nutrient deficit disease such as anemia, diabetes, or thyroid problems.

Not Absorbing Nutrients Properly

Some people have trouble absorbing magnesium, calcium, or iron even if they are eating foods high in these minerals. This is especially common for those with Celiac disease and other autoimmune diseases which affect nutrient absorption.  Another reason that you may need to take supplements is because of medications like antibiotics that can deplete the body of certain vitamins and minerals.

Pregnancy And Breastfeeding

There are many supplements that women should take during pregnancy and breastfeeding to ensure their baby has the best start. Some examples include prenatal vitamins, folic acid, and iron.

Are Vitamin Supplements Recommended For Everyone?

No, vitamin supplements are not recommended for everyone. Many vitamins and minerals can be harmful if taken in high doses, so it is best to check with a doctor before beginning a supplementation regimen. There may also be negative interactions between certain kinds of medications you take and some kinds of vitamins, so again it's best to check with your doctor.

Although taking supplements can be beneficial, there are some side effects that you should keep in mind before beginning a supplementation regimen. 

For example, excessive iron levels can lead to fatigue and even organ damage if left untreated! Although very rare, certain kinds of vitamins may also cause allergic reactions, so it is important to listen closely to your body and stop taking a supplement if you notice any negative symptoms.

At What Age Can You Take Vitamins?

Vitamins are recommended for people of all ages, especially those who are pregnant or breastfeeding. It will help them stay healthy and boost their immune system to fight off any symptoms they may experience!

Main Supplements You Should Take

Vitamin A Supplement

This vitamin supplement is recommended for people of all ages, especially those who are pregnant or breastfeeding. Vitamin A is necessary to help the immune system function properly by keeping your skin healthy and fighting infection. It also plays a role in good vision so it's important to take this supplement if you have trouble seeing at night!

Vitamin B12 Supplement

This vitamin supplement is recommended for people with certain kinds of anemia, vegetarian or vegan, and women who could become pregnant. Vitamin B12 is essential because it helps the body create red blood cells, which carry oxygen throughout your system!

Vitamin C Supplement

This vitamin supplement can help boost immunity as well as repair damaged tissues in the body. It's also necessary for the healthy growth and development of bones, cartilage, teeth, and gums. Vitamin C is important for those who smoke because it can help reduce the risk of the cell damage caused by smoking!

Vitamin D Supplement

This vitamin supplement is recommended to boost immunity as well as prevent osteoporosis and other bone diseases. It's also necessary for proper cell growth and brain function! Vitamin D can be found in foods such as fatty fish, milk products, and eggs.

Calcium Supplement

This vitamin supplement is recommended for everyone who eats a balanced diet because it helps your body maintain healthy bones and teeth. It also plays an important role in muscle contraction, which makes this vitamin essential for beating your heart! Calcium is found in milk products, green leafy vegetables, and fish with edible bones.

Magnesium Supplement

This vitamin supplement is recommended for people who suffer from certain kinds of headaches or migraines because it can help prevent them by relaxing the muscles surrounding blood vessels. Magnesium also plays a role in maintaining healthy nerve function and healthy bones!

Iron Supplement

This vitamin supplement is important for women who could become pregnant and those with anemia. It's also recommended to people who feel excessively tired or weak because it helps produce red blood cells that carry oxygen throughout your system. Iron can be found in animal products such as lean meats, fish (especially clams!), eggs, and poultry.

Zinc Supplement

This vitamin supplement is recommended for people with compromised immune systems because it helps your body fight off infection! Zinc also plays a role in cell division which makes this essential to healthy skin as well as wound healing. It can be found in foods such as beef, lamb, pork, crabmeat (especially blue crab!), and oysters.

What Side Effects Could You Experience From Taking These Supplements?

Too much iron can lead to fatigue or organ damage if left untreated. Certain kinds of vitamins may also cause allergic reactions, so it is important to listen closely to your body and stop taking a supplement if you notice any negative symptoms. You may also experience side effects such as nausea, constipation, diarrhea, dizziness, or irritability.

Other Things You Can Do While Taking Supplements

Exercise

Exercise is a good combination with taking supplements because it will help your body absorb them better! You may notice stronger or faster results when you take vitamins and exercise at the same time.

Eat a Balanced Diet

Make sure to get all three macronutrients (carbohydrates, protein, and fat) in order for your body to be able to use these essential nutrients! It is a good eat a few smaller meals throughout the day instead of one or two large ones. This will help your body absorb all that it needs from each meal and avoid any deficiencies!

Include Supplements in Your Favorite Recipes

You can add essential nutrients such as calcium, magnesium, Vitamin D, Iron, B12, and Vitamin C to your favorite dishes! Adding these nutrients will not change the flavor of what you are cooking, but it may improve its nutritional value.

There are many supplements people may take to stay healthy and if you're not sure what they do, look them up! You can also talk to a doctor or pharmacist who will be able to tell you how these vitamins could help your body.