Daily Dozen?
Supporting your health and longevity can seem like a never-ending battle, but now doctors are revealing 12 supplements you should take to live longer, feel better, and sleep more soundly.
Vitamin D
Vitamin D, also known as the “sunshine vitamin,” is produced by exposure to sunlight. Many people suffer from vitamin D deficiency due to climate, working indoors, and malnutrition. (Vitamin D is found in foods such as oily fish, milk, and egg yolks.)
According to Harvard Medical SchoolOlder people, people with chronic diseases, and people with darker skin are at higher risk of developing this deficiency.
Vitamin D supports immune function and may reduce the risk of autoimmune diseases such as diabetes, asthma, and rheumatoid arthritis. It is essential for brain health. Lowering the risk of dementia.
“It’s a very difficult situation,” said Dr Ravan Bhaskaran, who specializes in care for attention-deficit hyperactivity disorder. Parents Last week I made the case that everyone should take a daily vitamin D supplement.
“I take 1,000 IU (international units) every day unless it’s summer vacation,” says Bhaskaran. “If I forget, I feel depressed, anxious, my joints hurt, and I feel fatigued.”
Omega-3
Omega-3 fatty acids have been shown to reduce inflammation, ease period pain, and regulate hormone levels.
Oily fish are a rich source of omega-3 fatty acids, and some doctors recommend supplements for people who don’t get enough of these fatty acids in their daily diet, but the evidence for their effectiveness is mixed.
magnesium
Experts have long lauded magnesium’s ability to aid sleep and ease menstrual cramps and post-exercise muscle soreness.
Dr Jenny Goodman, a member of the British Society of Ecological Medicine, recommends getting your magnesium from foods such as leafy greens and eggs.
She told the Guardian that she also takes magnesium supplements at night to relax her muscles and help her fall asleep.
She points out that Epsom baths are another way to absorb the benefits of magnesium.
zinc
Dr Zahran Alam, a general practitioner who specialises in improving the quality of life for older people, told the Guardian that he takes five milligrams of zinc every day in winter to stave off disease.
Zinc, a trace element found in red meat, cashews and oysters, plays an important role in supporting our immune system.
Studies have shown that it can reduce the length of your cold by about two days.
B Complex
Goodman also takes a B-complex vitamin daily, which he claims helps generate energy, balance blood sugar levels and detoxify the liver.
This supplement is made up of eight B vitamins, and when choosing what’s best for you, Goodman warns to avoid cheap brands.
“Vitamins and minerals should be at the top of the ingredients list, so be wary of cheap commercial brands that have added synthetic substances like titanium dioxide, talc, potassium sorbate, parabens and citric acid – these are additives, colours and flavours,” she told The Guardian.
Ashwagandha
Ashwagandha is a shrub native to Asia and Africa and is also known as Indian ginseng. “Greasy Pill” As an herbal supplement, ashwagandha has been shown to reduce symptoms of stress, improve mood, sleep and focus, and boost energy.
2019 Research Taking ashwagandha extract daily for 60 days was shown to significantly reduce anxiety compared to a placebo.
Vitamin C
Experts agree that Vitamin C is great for the immune system. UK National Health ServiceVitamin C protects and promotes cellular health, maintains skin, bones and cartilage, and helps the body heal wounds.
The NHS recommends that people aged 19 to 64 get 40 milligrams of vitamin C every day. You should get this amount from your diet (bananas and orange juice are good sources).
“We need more vitamin C than our ancestors did because the pollution and stress we’re exposed to depletes it,” Goodman says, who also takes supplements.
selenium
Selenium, found in Brazil nuts, organ meats, seafood, grains and dairy products, is a mineral that helps protect the body against infection.
Goodman says she takes 100 micrograms daily in the winter, or if someone she lives with has a cold.
chromium
Chromium is an essential trace mineral found in foods such as grape juice, yeast, shellfish and broccoli. It has been shown to improve blood sugar levels, help the body process carbohydrates and reduce sugar cravings.
It is important to monitor your chromium intake because too much chromium can cause side effects such as kidney damage and stomach problems.
ginkgo
Well known among herbalists, ginkgo leaf extract has been used for centuries to treat conditions such as asthma, bronchitis, fatigue and tinnitus, and more recently to relieve the brain fog and fatigue associated with fibromyalgia, menopause and work stress.
“A lot of neuroscientists in the US are taking ginkgo biloba because it has been shown to have neuroprotective properties and help people maintain focus,” Bhaskaran told The Guardian.
Lion’s Mane
Lionsman is extracted from the mushroom of the same name and has been shown to improve memory and focus.
Used by doctors and supermodels alike, Lion’s Man Mushrooms are packed with nutrients such as thiamine (vitamin B1), riboflavin (B2), and niacin (B3), as well as essential minerals such as manganese, zinc, and potassium.
garlic
Bhaskaran recommends garlic for heart health and disease prevention: “If you cook a lot and add garlic to your food, that’s great, but I don’t, so I take it in supplement form as an immunity booster to ward off coughs and colds.”
