The majority of Americans take some type of supplement, and that number is growing. In 2010, $28 billion was spent on supplements, and that number continues to increase. There are many important supplements that you should consider taking to stay healthy. Let’s discuss a few of them. Magnesium, Vitamin D, Coenzyme Q10, Folate, and more. Each of these vitamins and minerals has specific functions and benefits, and should be taken in the correct amounts for the best results.
Magnesium
Magnesium is a mineral needed by the body for proper functioning of the nerves, muscles, and bones. A woman’s body requires at least 310 milligrams of magnesium every day, while men need about 420 milligrams daily. Fortunately, most people can obtain sufficient magnesium through diet alone. However, if you are not satisfied with your current intake, consider taking a magnesium supplement.
Research has shown that magnesium helps with a number of health issues, including depression. It plays a role in regulating neurotransmitters and may also help control inflammation, which is thought to play a role in the development of many psychological disorders.
Vitamin D
Insufficient vitamin D levels are a serious health risk and should be addressed with an appropriate vitamin D supplement. The best way to gauge the vitamin’s status is to check the total serum 25-hydroxyvitamin D concentration, which is equivalent to 2.5 nmol/L. However, excessive sun exposure does not necessarily result in adequate levels. To avoid toxicity, it is recommended to take a supplement with no more than 4,000 IU per day.
Vitamin D deficiency is associated with several health problems, including weight gain and cardiovascular disease. Recent research has shown that vitamin D intake can have a dramatic effect on the risk of heart disease. For example, a study at the University of Leeds compared the effects of vitamin D supplements on the risk of heart disease in 80 patients. The patients were given daily doses of vitamin D3 or placebo for a year. At the end of the study, all patients were able to continue their current treatment regimens.
Coenzyme Q10
There are many benefits of coenzyme Q10 in the human body, but there are also some drawbacks. This supplement can interfere with some medications, including cholesterol-lowering medications and warfarin. In addition, it can affect the functioning of the endothelium, which is responsible for the relaxation of blood vessels. People with atherosclerosis are at risk for impaired vascular endothelial function, which impairs the normal flow of blood through the heart. People with high serum cholesterol or diabetes mellitus also have impaired endothelial function, which reduces endothelium-dependent vasodilation.
A meta-analysis of 14 randomized placebo-controlled trials of coenzyme Q10 in patients with heart failure found that supplemental coenzyme Q10 (30 to 300 mg per day) reduced mortality by 39% in seven studies and improved exercise capacity in four. However, there was no difference between coenzyme Q10 and placebo in nine studies.
Folate
Folate is a vitamin essential to the health of women of childbearing age. Folic acid helps the body make new cells. It is particularly important for pregnant women, as it helps prevent birth defects like spina bifida. However, it is important to get sufficient amounts of folic acid throughout pregnancy.
Folate is found naturally in fruits, vegetables, and beans. It is also added to some grains and fortified foods. The enriched grain foods may contain up to 100 percent of the daily requirement. Other foods that contain folic acid are citrus fruits, leafy green vegetables, and cooked dry beans. Folate supplements can also be beneficial, as they are more easily absorbed and utilized by the body.
Zinc
Although some people may think that zinc supplements aren’t important, they may actually be beneficial for your health. Taking zinc supplements can help you fight off colds and other conditions, including age-related macular degeneration. Moreover, zinc supplements may help you prevent diaper rash and reduce your risk of sunburn. Other health benefits include reducing blood sugar levels in people with type 2 diabetes.
Studies have shown that zinc can improve immune activity and protect the body during periods of low immune function. Children with chronic diarrhea, for example, may benefit from zinc supplements as they reduce the time they spend experiencing diarrhea. Women may also find that zinc supplements can help with mood fluctuations during the monthly cycle.
