A healthy body and mind depends on eating a balanced diet. Getting all the vitamins and nutrients our bodies need can be challenging, even with a well-balanced diet. This is when dietary supplements are beneficial.
Supplements can help us maintain maximum health nutritional gaps in our diets by supplying all the necessary elements. I’ll review some of this piece’s most incredible food supplements, even if you follow a healthy diet.
Even a Nutritious Diet is Insufficient
Consider magnesium as an example. Even with a healthy diet, it isn’t easy to obtain adequate magnesium levels, ideally 400–500 mg per day. You would need to consume a lot of veggies, nuts, and legumes to obtain that elevated magnesium level. The same is true for potassium, a crucial mineral that you should ideally consume many grams of each day.
Or consider iodine, which is present in most meals in minuscule amounts unless you consume a lot of seaweed, which is high in iodine. Yes, iodized salt also includes iodine; however, iodized salt isn’t used in most packaged meals, and once the box is opened, iodine starts to evaporate. If you use sea salt, there is no iodine in it.
Another illustration is vitamin D. Getting enough vitamin D from food is nearly challenging, even with a healthy diet. Only very low levels of vitamin D can be found in food (a tiny bit of vitamin D can be found in salmon or mushrooms). Even in the summer, most people in Western countries live too far from the equator, where sunlight is insufficient to produce enough vitamin D. Additionally, the skin cannot use sunshine to make enough vitamin D when it is covered by clothing or as it ages.
Most of the time, even a balanced diet needs improved minerals and micronutrients. Even the legally advised daily dosages need to be increased. You should be aware that the official dietary limits for vitamins and minerals, as set by governments, are frequently the absolute minimum you require to stay healthy. They don’t tell you the ideal quantities for living a long, fulfilling, and healthy life.
These official guidelines are also predicated on earlier research that deprived volunteers of a specific vitamin or mineral. After some time had passed and no one had become sick, scientists calculated the lowest dose required to prevent this from happening.
You must consistently take these suggested daily intakes to avoid getting unwell after a few months (the study’s duration). However, they don’t tell you the precise amounts you require to maintain your health and postpone aging for many years. Consider the vitamin B12. In many countries, the recommended daily limit is approximately 2.4 milligrams. However, that is the “minimum” quantity required to avoid developing significant consequences, such as anemia, exhaustion, or cognitive impairments, within a few months or years. This does not imply that this is the ideal quantity for leading a long, healthy life.
For instance, research indicates that to protect DNA from breaks in DNA strands, you want at least 20 micrograms of vitamin B12—more than eight times the recommended amount! Furthermore, many people have poor vitamin B12 absorption, particularly as we age. For instance, at least 10 to 30 percent of those over 60 have atrophic gastritis, which causes malabsorption of vitamin B12. They would, therefore, require significantly more vitamin B12 than what governments recommend.
It is suggested that individuals over 50 take supplemental vitamin B12 at a minimum of 100 to 400 ug daily. That is a lot more than the 2.4 micrograms that many nations recommend. Interestingly, many foods high in vitamin B12 are aquatic, such as clams, mussels, crab, and fish like salmon and mackerel. According to scientific theories, humans evolved over tens of thousands of years by living near rivers, lakes, and shorelines. They also ingested a lot of seafood, which increased their consumption of vitamin B12, most likely exceeding the recommended daily intake of 2.4 micrograms.
These few instances show that supplementation is necessary for optimum aging, frequently at larger dosages than officially advised. This is true for the whole of our lives, and even more so as we age and experience changes and malabsorption problems connected to aging that prevent us from making the most of these vital vitamins and minerals.
An Adequate Dosage of Vitamin B Complex
Vitamin B significantly impact metabolism, immune system function, brain and nerve health, and nerve health. They also play a role in the majority of critical cellular functions, such as maintaining the epigenome or ensuring the smooth operation of the Krebs cycle, which powers all life.
All of the B vitamins are found in a vitamin B complex. Ensure that the B vitamin intake is several times the daily recommended level. It should be noted that a high-quality vitamin B complex multivitamin frequently contains these B vitamins.
Magnesium Powder Rather than Capsules
Magnesium stabilizes DNA and is essential for healthy nerve and muscle transmission, including your heartbeat. An adequate intake of magnesium lowers the risk of dementia, heart disease, and type 2 diabetes. It is recommended that individuals consume 400–500 mg of magnesium daily. Regretfully, magnesium oxide is a common ingredient in magnesium supplements. Magnesium malate is a significantly better form of the mineral for several reasons, including the fact that it can prolong life and is a crucial Krebs cycle substrate.
Because the amount of magnesium malate in capsules is too tiny to provide suitably high daily doses, one would need to take the supplement in powder form. We should take magnesium malate powder and mix it into a glass of water by adding roughly 1/4 teaspoon (or 2-2.5 grams), which is equivalent to at least 300 mg of pure magnesium.
Vitamin D3 at a High Dose
Vitamin D can prolong one’s longevity. Higher levels of vitamin D can increase brain health, a stronger immune system, a lower risk of heart disease, and autoimmune disorders. Numerous governments recommend 400 to 800 IU of vitamin D daily; however, many researchers argue that you actually need 2000 to 4000 IU.
It is advised to consume 2000 units or more each day. With this quantity, the possibility of excessive vitamin D buildup is minimal. Verify that the vitamin is D3, not D2; the latter is less effective.
Calcium—in the Absence of Milk
I don’t drink animal milk, but there are several ways in which it speeds up aging. Since milk was created by nature to help calves develop quickly, it contains several compounds that both stimulate and intensify powerful aging pathways, such as the insulin, IGF, and mTOR pathways.
If you don’t drink milk or eat a lot of cheese, you run a higher risk of not getting enough calcium (because cheese is still an animal product, and many people can’t take it, whether they know it or not). Not only is calcium necessary for strong bones, but it also supports brain function, nerve transmission, and other bodily functions. Consequently, since consuming too much calcium at once can cause a high calcium peak in the blood that may hasten blood vessel calcification, one should take calcium supplements, about 1,000 mg per day, split across two doses.
Iodine—Ideally in the Right Form and Conjunction with Selenium
Many people consume too little iodine. That’s not good because iodine is essential for healthy metabolism, the immune system, and the brain. Iodine deficiency raises the risk of thyroid issues, metabolic issues, and potentially breast cancer. For this reason, the iodine content in bread is required by law in several countries. However, even this precaution is insufficient to achieve the ideal iodine levels. Furthermore, fewer people are eating bread, which is understandable given that it raises blood sugar levels and promotes aging and aging-related illnesses. Thus, an iodine shortage is particularly dangerous for these individuals. The daily consumption of iodine varies from 1000 to 3000 ug in different parts of Japan.
Fatty Acids Omega-3 (Fish Oils)
An increased risk of Alzheimer’s disease, and macular degeneration—a widespread aging-related eye illness—is being caused by a pandemic of omega-3 fatty acid shortage. Omega-3 fatty acids assist the brain and vision work properly, lower inflammation, and support the immune system in its duties. Eating fatty fish that contain omega-3 twice a week is advised by many countries. But it needs to be more frequent. In addition to consuming fatty fish four times a week, consumers should ideally take an omega-3 fatty acid supplement that contains at least 1,000 mg of pure omega-3 (DHA and EPA) daily. Ensure that the supplements you purchase include high-quality omega-3 fatty acids, which are pure and have not undergone significant oxidation (having a low “TOTOX” rating).
Vitamin A in the form of Retinoid
Vitamin A is necessary for the preservation of stem cells and for the health of our skin, metabolism, and bones. Misconceptions abound regarding the necessity of taking extra vitamin A. Vitamin A comes in two forms: carotenoids and “vegetable vitamin A,” which is found in foods like kale, pumpkin, and carrots.
Choline: A Misinterpreted and Overlooked Vitamin
Choline is a component of some brain cell membranes, so it is an essential vitamin for the brain. However, choline is also crucial for maintaining epigenetic modifications. One of the factors contributing to our aging is the dysregulation of the epigenome, which controls which genes are activated or not. As we age, this dysregulation increases.
Additionally, choline is required to stop DNA damage. In fact, choline deficiency causes more breaks in DNA strands. Choline is the sole nutrient that, when given to animals on diets lacking in choline, quickly develops liver cancer (while also causing fatty liver disease or NASH, which many humans suffer from in modern society). Many people have too little choline, which is considerably worse for your health than a possible higher risk of heart disease. It is advised to consume 550 mg or more of choline daily.
Zinc: Neither Too Little nor Too Much
Among many other benefits, zinc is a crucial mineral for healthy skin, brain, and immune system function. The recommended daily dosage of zinc is 10–15 mg. Exercise caution since excessive zinc intake may have unfavorable consequences; keeping within this range is best. Additionally, since zinc decreases the uptake of copper if you take zinc supplements, make sure you also take copper.
Copper: Zinc’s Necessary Companion
Copper is a nutrient sometimes overlooked because it is relegated to the rear row of minerals crucial to health. Nonetheless, an increasing number of studies highlight its value in lowering the risk of diabetes and heart disease. Additionally, copper significantly influences skin appearance, health, and collagen formation. The recommended daily dose of copper is 2 milligrams. Getting enough copper is crucial if you take zinc supplements since zinc prevents copper from being absorbed. Most people frequently take zinc but neglect copper.
Contrary to Lifespan (or “Anti-Aging”) Supplements
The “Healthy lifespan supplements” discussed previously require our bodies to function correctly and help us live healthy lives. Since shortages can shorten lifespans, deficiencies in certain nutrients can accelerate aging and raise the chance of developing various diseases. They can also lengthen the median lifespan. But there are “longevity supplements” as well. These supplements surpass the healthy lifespan supplements by having the ability to prolong the maximum lifespan and impede the onset of aging. These include substances like pterostilbene, fisetin, and alpha-ketoglutarate.
How Many Vitamins Should be in a Daily Diet?
Taking too many vitamins for your health and pocketbook might not be a brilliant idea. It’s easy to take too many vitamins if you’re one of the many adults in the US who take one or more supplements daily. The number of vitamins you can take in a day varies depending on the supplement and how much of the vitamin you already get in your diet. Overdosing can occur by taking more than the prescribed amount or combining too many supplements.
Remember that before supplements are put on the market, the Food and Drug Administration is not required to test them for safety or efficacy. Always get medical advice before taking any new supplements. They can determine how much of each nutrient you require. Find out more about safe supplementation practices.
Important Information Regarding Supplements
If your food isn’t adequate to meet your daily requirements for any given mineral or vitamin, you may need to take supplements. However, a diet high in nutrients usually provides plenty of minerals and vitamins for most individuals. You don’t need a multivitamin and multimineral supplement for the average healthy person, and you don’t need many extra supplements.
Some Vitamins that can be Overdosed on Include:
- Vitamin A: An excess of this vitamin can cause improper development of the eyes, heart, lungs, and skull in fetuses, as well as affect pregnant women and nursing mothers. In severe situations, an excess of vitamin A can even result in coma and death.
- Vitamin D: Vitamin D increases the amount of calcium absorbed by the intestines, which may lead to excessive calcium levels in the blood or urine.
- Vitamin E: An abundance of vitamin E may raise the risk of hemorrhagic stroke or abrupt cerebral hemorrhage.
Acceptable Maximum Intake Levels
Specific vitamins and minerals may cause particular symptoms. For example, an overdose of iron may cause weakness and bloody, dark diarrhea; an overdose of vitamin A may cause blurred vision and lightheadedness.5 An excess of calcium in the blood, which may arise from taking too much calcium or vitamin D, may cause weakness, kidney stones, and lack of appetite.
Tips for Safe Supplement Usage
Before beginning any new supplement regimen, see a doctor or pharmacist. They can advise whether the supplement will help prevent or treat a health condition or present any safety risks.2 Be sure to ask about the recommended dosage and timing of the supplement, as these recommendations may differ from person to person.
Remember that the supplements may interfere with any medications you are taking. For instance, vitamin E may lessen the effectiveness of some chemotherapy, and vitamin A may cause the blood thinner warfarin to stop working. To reduce the chance of an overdose, try opting for a multivitamin with no more than 100% of the daily value for any nutrient. Combining different supplements or taking more than the suggested dose could boost the risk that they can cause harm.
Regardless, it is imperative to prioritize obtaining your nutrients through food over supplements: pills are not a replacement for a healthy diet consisting primarily of fruits, vegetables, whole grains, nuts, and seeds, which are rich in essential elements.
A Brief Recap by Doc T Elliott
Maintaining good health requires a balanced diet, but getting all the vitamins and nutrients our bodies require can be challenging. Including food supplements in your daily routine can help close the gap and guarantee that you get all the nutrients you need for optimum health. Many different types of supplements are available to meet various needs, from multivitamins to omega-3 supplements. Adding the appropriate vitamins to your regular regimen might significantly advance your quest for improved health and wellness.
Avoid combining too many supplements or taking more than what the label or a healthcare provider recommends; research has shown that taking a lot of supplements does not have substantial advantages and may even be hazardous in some cases. If your diet is deficient in certain nutrients, a healthcare provider can advise you to take certain supplements in moderation. People who eat various nutrient-rich foods enjoy longer, healthier lives, so enjoy plenty of fruits, vegetables, and whole grains. Other recommended vitamin supplements on Amazon: black seed oil, vitamin C, vitamin E, CoQ10, DHEA, and Ka’chava.