It is not safe to make a decision on taking this or that micronutrient yourself. Stop guessing by reading tea leaves and have your blood tested with no hesitation, if you notice any specific symptoms, like:
- muscle contraction,
- fragility of the vessels,
*It is recommended to have your blood tested at least once a year.
If a deficit of certain substances is found, the doctor will prescribe appropriate supplements / vitamins / minerals / medications. In addition, there are various minerals and vitamins, which are prescribed under certain circumstances – increased sports loads, or under stress – for example, magnesium and B vitamins.
A small list of what you can pay attention to yourself and take in one form or another without harming yourself.
Where to get: from food and from jars
Multivitamins do not replace a balanced diet. Our body absorbs microelements in capsules in a different way, not as it absorbs natural ones from food. However, they will help to fill the deficit of microelements during harsh periods, when:
- no fresh vegetables and fruits are available,
- there is little sun.
If your menu is full of fruits and vegetables of different colors, grains, legumes, nuts and seeds, you do not need to take additional multivitamins. Alas, our nutrition is not always perfect. Therefore, we still can resort to multivitamins when we need them. Complexes for men and women differ in the percentage of the content of certain minerals.
Where to get: take Omega 3 in capsules or liquid
We are not taking about simple fish oil. We mean namely Omega 3. Choose purified fish oil. Do not buy the one that is enriched with any vitamins (especially D and A). In addition, unrefined fish oil may contain mercury. Give preference to more expensive options. The higher the quality of Omega 3, the more of it will be absorbed from one capsule. Omega 3 can be taken continuously.
Where to get: spend in the sun 10-20 minutes between 11 AM to 3 PM.
Our body synthesizes vitamin D itself, if we interact with the sunlight long enough (20 minutes a day). If the weather conditions are not favorable, vitamin D deficiency is possible. It’s bad through the fact that our body slows down the metabolism and starts storing fat, so it’s harder for us to lose weight in winter and it’s easier to gain weight. Use of vitamin D in capsules requires caution and you should better consult with your doctor about is appropriateness and dosage.
Where to get: take fiber (including bran) and eat vegetables and fruits.
Fiber (found in plants) is necessary for us to:
- normalize digestion,
- stabilize blood sugar,
- reduce cholesterol,
- metabolize fats.
Use of vitamin D in capsules requires caution and you should better consult with your doctor about is appropriateness and dosage.
- Lifestyle.Low activity level, limited time spent in the open air and in the sun, food with low nutritional value.
- Reduced quantity of microelements in vegetables and fruits. This results from the cultivation and processing peculiarities.
- Inability to absorb micronutrients from food. This can be caused by various diseases.
- Specific features of your body (metabolism, hereditary diseases, etc.)