There are thousands of studies investigating the various potential health benefits of dozens of nutritional supplements. Below are some of the more commonly used supplements and some of the current research on them. Always consult your doctor before starting any new supplements.
1. Vitamin D
Vitamin D is produced naturally in the body when exposed to sunlight and is a building block for strong bones. Foods such as milk can be fortified with vitamin D, but it is difficult to get adequate levels from diet alone. Also, our bodies may not produce enough, especially during the dark winter months, so supplements may help compensate for this.
Some studies suggest that supplementing vitamin D and calcium together may help prevent osteoporosis, an age-related disease that makes bones weaker and more prone to fractures and fractures. . One meta-analysisFor example, they concluded that both dietary and supplemental forms of calcium and vitamin D may increase bone density and reduce the risk of hip fractures in postmenopausal women. However, there are pros and cons to the research.a The study was published in July 2022. The New England Medical Journal We found that taking vitamin D supplements was not helpful in reducing fracture risk, especially in middle-aged and older adults who were not vitamin D deficient. We recommend consulting your doctor, especially if you have osteoporosis, are pregnant, or are at risk of bone fractures. International Osteoporosis Foundation.
other the study We’ve found that vitamin D supplementation may help regulate mood and alleviate depression, especially if you’re vitamin D deficient.
2.Zinc
Zinc has been associated with many potential health benefits, perhaps the most notable being strengthening the immune system. One meta-analysisFor example, consuming about 75 to 100 milligrams (mg) of zinc per day from lozenges was found to shorten cold symptoms by 33 percent. the study They found that people who took 80 to 92 mg of zinc per day recovered from a cold three times faster than those who didn’t.
Zinc supplements may also help slow the progression of macular degeneration, an age-related eye disease that causes vision loss. cleveland clinic and separate research review.
3. Vitamin C
Vitamin C is essential for health and is one of the building blocks of healthy blood vessels, cartilage, and muscles. Although most people get enough vitamin C in their diet, those who are deficient may need to supplement, the magazine notes. mayo clinic.
Research suggests that vitamin C may play an important role in preventing chronic disease.Several the study For example, we found that vitamin C supports blood vessel health, but more research is needed to determine its effectiveness in preventing heart disease.
Vitamin C has also been reported to have the potential to support eye health, including reducing the risk of age-related macular degeneration. American Academy of Ophthalmology. and, research review Vitamin C may help slow the onset of cataracts caused by aging and diabetes in people with obvious dietary deficiencies, but clinical studies have shown less benefit in people with normal vitamin C levels. I conclude.
4. Magnesium
Magnesium is an important nutrient for health and is found in many foods such as nuts, seeds, and beans. Still, many people don’t get enough magnesium in their diets and may benefit from supplements.
Several the study We found that adequate magnesium intake may reduce the risk of type 2 diabetes. the study They found that magnesium may have a protective effect on the heart in people with chronic diseases.
According to some researchers, magnesium supplementation may also help reduce symptoms of depression. the study.
5. Vitamin B group
Comprised of eight B vitamins, B vitamins play an important role in the body’s use of energy. B vitamins include B1 (also called thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxal phosphate), B7 (biotin), B9 (folic acid or folate), Contains B12 (cobalamin). .
B6 and folic acid are associated with many health benefits. the study, reduced risk of heart disease, and more.other the study We found that B2 supplements may reduce the duration and frequency of migraine attacks, but the study This suggests that it may play a role in preventing cognitive decline.
6. Probiotics
Your gut is made up of trillions of friendly microorganisms called probiotics, which play a huge role in digestion, disease prevention, and daily bodily functions. These microorganisms include bacteria, fungi, and other microorganisms.
Discovering the role these microorganisms play in our health is an emerging area of scientific research. Some research suggests that taking healthy probiotics in supplement form can have positive health effects, especially when it comes to digestion.
Probiotics may be particularly useful in preventing and treating diarrhea associated with antibiotic use and diarrhea. clostridium difficileSeveral the study i got you.other the study The latest guidance suggests that probiotics may help reduce symptoms of irritable bowel syndrome (IBS). American College of Gastroenterology It states that there is not enough evidence to recommend probiotics for IBS.
7. Creatine
Creatine is an amino acid (a building block of protein) that helps provide energy to your muscles, especially during exercise. cleveland clinic. Creatine is a popular supplement among bodybuilders and athletes. Many people take it after a workout to help with muscle growth, and there is some research to support the practice.
a Scope Review Published March 2022 nutrientsThe authors examined 16 randomized controlled clinical trials and concluded that creatine supplementation may have effectively supported muscle growth in healthy, young people, but additional, larger trials are needed. Recommended.
Other research suggests that creatine may be beneficial for older adults.a Research review published in April 2019 clinical medicine journal They confirmed that the use of creatine supplements, with or without resistance training, increased muscle mass and helped prevent falls in older adults.
moreover, the study Creatine improves short-term memory in healthy adults, suggesting it may have protective effects on memory and cognitive function.
