From Zinc to Vitamins people have been taking dietary supplements for decades and stock up on supposedly magical pills to improve overall well-being and it never stopped. Especially when dietary supplements are recommended by almost everyone, friends, families, neighbors, and social media influencers. But it is very necessary for one to find which is best for you. Most supplements are beneficial however, some have proven to be harmful too.

5 Things to Know About Dietary Supplements

1. Supplements come in many forms: Whether in pill form or powder form the goal remains the same to get you enough nutrients to enhance your health. These supplements at least have one dietary ingredient like vitamin, mineral, herb, amino acids, or enzymes. And some of the popular ones come in multivitamins. Some common dietary supplements have
   • Calcium
   • Garlic
   • Fish Oil
   • Vitamin D
   • Green Tea
2. Not all supplements are effective: Just because it is a health supplement doesn’t mean it is going to have the desire effect. There are many that do not benefit your health. Common supplements that may benefit health include
   1. To help keep nerve and blood cells healthy Vitamin B12 supplements are recommended.
   2. To reduce birth defects Folic acid supplements are taken by pregnant women
   3. To strengthen your bones Calcium and Vitamin D are recommended
   4. To prevent cell damage Vitamin C and E are taken
   5. To support heart health Fish oil is recommended.
   6. To slow down one’s vision loss from age-related macular degeneration Vitamin A supplements are to be given. However, despite the tremendous amount of research and studies on supplements, scientific evidence isn’t completely clear. As many studies show that multivitamins won’t make a person live longer but lower the chances of diseases.
3. Supplements are always not safe: Multivitamins aren’t likely to pose health risks but it is always right to take proper precautions. Some supplements may have the ingredients not mentioned on the label and that can be unsafe. Some supplements that may pose risks like Vitamin K, can reduce the effectiveness of blood thinners. Gingko can increase blood thinning. Herbal supplements can damage the liver.
4. Before taking any supplements it is necessary to speak with your healthcare provider: Before taking any supplements it’d be smart to discuss your options with a health care provider. Since the effectiveness and safety depend upon the individual’s health.
   1. Take supplements as directed on the label or prescribed by your healthcare provider.
   2. Read the label and percent daily value
   3. Be known to the extreme claims as prescribed on the label
   4. Keep your supplements stored properly
   5. Natural ingredients doesn’t necessarily equal safe
5. Nothing can replace the nutrient power of a healthy diet: Whatever your goal is, keep in mind that health supplements are not a replacement for a healthy diet; they are simply supplements. Never underestimate what a nutrient-rich diet can do.

Vitamins and minerals are very much important for an individual to develop and function properly as they should. Opting for a supplementary boost can help you remain  healthy. ZenHealthFoods is an heath eCommerce store that stocks a wide range of Vitamins and supplements. In fact, they also stock healthy food & drink as well as sport nutrition drinks. There is also a dedicated number one can call for some expert advice on the type of supplements that might be right for you.

Hence read this article further to know how you can modify your diet and make nutritional changes as per your age.

Essential Nutritional Tips

A person’s daily calorie intake depends on their weight, height, muscle mass, daily activities, and various other factors. Older adults need a few calories since they tend to have less exercise and tend to move less too. And if you continue to intake the same amount of calories per day taken in your younger days, then you may end up gaining extra fat, especially around your belly area. Though a few calorie intakes are necessary it is also important to intake a high level of nutrients compared to when younger.

So it becomes important for older people to eat a variety of food like fruits, vegetables, fish, and lean meats. Nutrients like protein, Vitamin D, calcium, Vitamin B12 are important ones. Let’s know in brief about which one you can benefit from and how?

You can Benefit from more Proteins

Losing strength and muscle causes weakness and age is the most common reason for this. This loss can also be termed as sarcopenia. This can become the major cause of weakness, fracture, and poor health for older people. But the research shows that people who ate the protein lost 45% less muscle mass compared to the people who ate it less. Additionally, people eating more protein or taking protein supplements have increased their muscle mass.

So elderly should combine a protein-rich diet with consistent exercise to help them deal with age-related problems.

You can Benefit from more Fiber

Constipation is a common health problem that can be relieved by eating fiber. This can be seen as a common issue for people from 65 and above. And the reason for that is from that age the people tend to move less and have certain medications going on and constipation may result as a side effect. To help with that problem dietary fiber helps stimulate bowel movements. Additionally, prevent diverticular diseases. So, We recommend you increase your fiber intake if you have bowel-related issues.

You can Benefit from more Calcium and Vitamin D

Calcium and Vitamin D are the two most important nutrients for bone health. Unfortunately, older people tend to absorb less calcium from their diet and also ageing makes skin thinner which reduces its ability to absorb sunlight, thus decreasing the efficiency of vitamin D as well. Together these changes can promote bone loss or increase the risk of fractures or much more. And to counter these ageing effects it’s necessary to consume more calcium and vitamin D through food and supplements. Include dairy products, green and leafy vegetables to increase levels of calcium and vitamin D.

You can Benefit from more Vitamin B12

The water-soluble vitamin, also known as cobalamin, is essential for making red blood cells and maintaining healthy brain functions. People over the age of 50 have a reduced ability to absorb vitamin B12 from their diet. And over time this can result in vitamin B12 deficiency. Also, people who follow vegan diets are less likely to eat rich vitamin B12 sources as it is abundantly obtained from eggs, fish, meat, and dairy. So consuming vitamin B12 can be benefitted.

Other Nutrients that may help as you Age

Several other nutrients you can add to your diet which can benefit you as you age;

1. Potassium
2. Omega 3 fatty acids
3. Magnesium
4. Iron

Most of these nutrients can be obtained from a diet rich in fruits, vegetables, fish, meat, and various other items as well.

Also, keep in mind that along with the nutrient-rich diet drinking an adequate amount of water is also important as you age. And ageing can reduce one’s ability to recognize sensations like hunger and thirst.

Luckily you can take the proper actions to overcome these deficiencies by taking nutrient-rich food or supplements whatever is required for your body. If you are looking for a place to order nutrient-rich supplements, Zenhealthfoods is the right place that can get those delivered supplements at your door whenever needed!

However, the majority of the body functions happening inside are controlled by vitamins and minerals. This includes muscle growth, joint support and various other functions happening inside the body depending upon the vitamins you take daily. But there are 13 essential vitamins and 16 different minerals that our body needs, so the thought of which one to prioritise is very difficult to answer. This article provides more information on the vitamins that are recommended by the doctors to prioritise for the efficient functioning of one’s body.

Best Vitamins to Take Daily

B Vitamins

Vitamin B plays an important role in the energy metabolism generated in the body. Vitamin B includes the following components as a part of it:

1. B-12

2. Biotin

3. Folate

4. B-1 To B-6

The deficiency of any of the above vitamins can have different negative effects on our body. Also, deficiency in any of the above component B vitamins can affect other components too.

For protein and fat metabolism, B-12 is very essential along with the proper working of B-6 and Folate. Similarly, Thiamine also helps to metabolise fat and protein along with carbohydrates.

As we discussed that B vitamins are very much essential for the metabolism process, here is the list of food items that are rich in B vitamins.

1. Meat and Seafood

2. Barley and Brown Rice

3. Eggs

4. Fruits like banana, apple, grapes and watermelon

5. Vegetables like spinach, potatoes and squash

As we can observe that most of the vitamin B is available in animal products, so vegan people may find it difficult to consume vitamin B

Vitamin D

There was a survey carried out among children to observe and compare the presence of vitamin D and fats. It was observed that participants with more fats had less vitamin D and vice versa. However, it hasn’t been proven that low vitamin D is the main cause of obesity.

It is known that to control blood sugar and improve insulin resistance for patients suffering from diabetes, vitamin D is a key nutrient. Unlike other nutrients, it is easy to get vitamin D as it can be  absorbed when exposed to the sun.

However, as a secondary source, items that are rich in vitamin D are:

1. Egg Yolks

2. Fatty Fish

3. Cod Liver Oil

4. Beef Liver

5. Mushrooms(Some type only)

Calcium

It is a no-brainer that Calcium is most important for healthy metabolism as well as healthy bone structure of our body. Some research suggests that high calcium along with vitamin D can assist weight loss.

There are many calcium supplements available but it is best for people to have a high calcium intake in their diet only. Food sources rich in calcium are:Milk

1. Yoghurt

2. Orange Juice

3. Fortified Cereals

4. Green Vegetables

Iron

Iron is needed for growth, development and effective metabolism in the body. It is essential for carrying oxygen in Red Blood Cells(RBC). RBC carries oxygen to and from various tissues and muscles of the body.

People with a low value of iron nutrients may have weak functioning of RBC as they could not send sufficient oxygen to muscles and muscles with low oxygen can not burn fat as efficiently as they would like to do. Some rich sources of iron are:

1. Meat

2. Beans

3. Brown Rice

4. Fortified Cereals

Tofu and Soybeans

Although iron is an essential nutrient for the functioning of the body, high consumption of iron has negative effects on the body too. So one should consult a doctor regarding intake of iron.

Also Read:

How To Choose The Right Multivitamin for You?

Magnesium

Magnesium is very important for initiating the chemical reactions happening in our body. Henceforth, it is clear that magnesium is important for the healthy metabolism process.

Magnesium-rich food items are as follows:

1. Nuts and Seeds

2. Legumes

3. Spinach

4. Bananas

5. Whole Grains

6. Potatoes

Many magnesium supplements are available but they may have adverse effects on our body. So one should consult a doctor before consuming any of these supplements in order to decide which one is better for your body. And you can get all these multivitamins at Zenhealthfoods that are best to take daily.

Keep in mind to always check the label! 

You can buy these over the counter with or without prescriptions. But it is more recommended if your GP can prescribe you all the required vitamins for consumption according to the dose needed. 

Best Vitamins To Take when Pregnant:

All nutrients are important but the following five plays a vital role in the baby’s growth and development during pregnancy:

1. Folic Acid 
2. Iron 
3. Vitamin D
4. Calcium 
5. Iodine

We should now know more about each supplement and how a pregnant lady is supposed to take them. When to avoid and why is it important and help your baby’s growth. 

What is Folic Acid?

The man-made vitamin B supplement is folic acid, which is also termed folate. It is a vitamin that helps your baby’s neural tube grow (which is a part of the baby’s nervous system). Taking this supplement may help reduce the risk of developing spina bifida or any possible condition affecting the baby’s spine and neural tube. 

Taking these vitamins before 3 months of getting pregnant is important. And when you get to know about your pregnancy take it as soon as possible for week 12. It is recommended to take 400 micrograms of folic acid each day. 

Folic Acid before and during Pregnancy 

During pregnancy, it becomes very important to get a balanced diet making sure that some food contains folic acid naturally too.

Food like:

• Green vegetables
• Green beans and green peas 
• Oranges
• Chickpea and Brown Rice 
• Some breakfast cereals
• Bread

These items contain folic acid so including this type of food is necessary. 

What is Iron?

For healthy red blood cells, Iron is important for a woman and her baby too. Sometimes the problem that arises- termed anaemia in which women become short of red blood cells. In this situation, they may feel very tired due to a lack of energy. And in case you are having twin babies, you would more likely to have iron deficiency. If your report shows anaemic then your GP will prescribe you iron supplements, and if you are not anaemic you would not need to take iron supplements.

By eating a healthy and balanced diet, having food consisting of Iron,

• Red meat, oily fish, eggs
• Green Leafy vegetables
• Fruits, Nuts, and dry fruits (especially Peanuts)
• Bread, cereals
• Beans 

These items contain Iron so including this type of food is necessary.

What is Vitamin D?

Vitamin D helps the body’s immune system work. Mostly our body makes vitamin D from sunlight on our skin and is also found in some foods. Probably the amount of vitamin D absorption is different for everyone. Depending upon the skin type, time of day, and year.  A pregnant woman should take a 10 microgram supplement each day. Breastfeeding women should take this as well. 

In case you do not take these supplements the chances of your baby to be born with soft bones arises. That can even possibly lead to rickets. 

Though it is difficult to get vitamin D from food alone, consumption of this food alongside can be helpful. Which includes, 

• Eggs
• Red meat
• Milk and Cereals
• Fish 
• Fat spreads and non-dairy milk alternatives.

What is Calcium?

Calcium is a mineral that helps a baby’s bones, teeth and muscles and nerves develop and you need to take 1000mg of calcium every day. The proper amount of calcium can be obtained by getting prenatal vitamins along with natural food consisting of calcium. 

• Milk, Cheese, Honey
• Orange Juice 
• Broccoli 
• Soya drinks 
• Any food with fortified floor

If you don’t get enough calcium during your pregnancy the chances of a health condition like osteoporosis arises. Because the body would absorb calcium from your bones and give it to your baby.

What is Iodine?

Iodine is a mineral that your body needs to develop thyroid hormones. A pregnant woman would need iodine during pregnancy because that helps the baby’s nervous system develop, also helps the baby move, think, and feel. One needs 220 micrograms of iodine every day. You should take the pregnancy supplements as prescribed by your GP. Although good sources of iodine include,

• Fish 
• Milk 
• Cheese
• Fortified cereals and bread
• Iodized salt