Putting together a well-balanced meal that is rich in vitamins and minerals is challenging in the current day busy and chaotic lifestyle. Thus, health supplements are a great way to help your body receive the required nutrients for improving overall health.
Here’s a list of 5 supplements you must take
Natural source of Vitamin D is sunshine. But as we spend most of our time indoors, most of us do not receive this vitamin in sufficient quantities. Vitamin D is required for healthy bones and production of sex hormones. It also helps in preventing diabetes, cancer and depression. To ensure you’re getting the required amount, take a supplement with at least 1,000 IU (25 mcg).
Magnesium is a mineral that is crucial for overall wellness. It aids in more than 300 enzymatic processes. Deficiency of magnesium may lead to migraines, PMS, heart diseases, nausea, metabolic syndrome, etc. Some of the important body functions it controls are blood glucose control, nerve functions, protein synthesis, etc. It also helps in getting enough sleep. Thus, adults are advised to take supplements of around 300 to 400 mg every day.
Omega-3 essential fatty acids are not produced in our body, thus, it is essential to acquire them from diet or supplements. They help in reducing heart diseases, inflammation and also play an important role in brain health. They balance mood and help in managing stress, anxiety and depression. You’ll need 250 to 500 mg per day.
Zinc is a mineral that aids in production of hormones, enzyme activity, healing injuries, digestive process and improving immunity. Getting the desired amount of zinc through diet is very difficult. Thus, taking a zinc supplement is a better alternative. The recommended dosage is 40 mg per day.
BCAA (Branched Chain Amino Acids)
BCAA are formed by 3 essential amino acids namely – leucine, valine and isoleucine which are the building blocks of protein. They play an important role in muscle protein synthesis. Recommended dosage for women is 3 to 5 grams per day. And men will need around 15 to 20 grams per day.
Try these five vitamins to improve your overall health. Make sure you consult your doctor to know the recommended dosage for you.