The daily dozen?
Maintaining health and longevity can seem like a never-ending battle. Today, doctors share the 12 supplements you should be taking to try to live longer, feel better, and sleep more soundly.
Vitamin D
Vitamin D, also known as the “sunshine vitamin,” is produced when we are exposed to sunlight. Many people are deficient in it due to climate, indoor work, and malnutrition (vitamin D is found in fatty fish, milk, and egg yolks).
According to Harvard Medical School, older adults, people with chronic diseases and those with darker skin are at higher risk of developing this deficiency.
Vitamin D strengthens the immune system and may reduce the risk of autoimmune diseases such as diabetes, asthma, and rheumatoid arthritis. It is essential for brain health and may reduce the risk of dementia.
Dr Lavan Baskaran, who specialises in ADHD treatment, told the Guardian last week that everyone should be taking a daily supplemental dose of vitamin D.
“Unless I’m on summer vacation, I take 1,000 IU (international units) a day,” Baskaran says. “If I forget, I feel depressed, anxious, and tired, with joint pain.”
Omega 3
Omega-3 fatty acids have been shown to relieve inflammation, ease menstrual pain, and regulate hormone levels.
Oily fish are a rich source of omega-3s. Doctors recommend a supplement for those who don’t get enough of these scales in their daily diet, although the evidence for their benefits is mixed.
Magnesium
Experts have long touted the powers of magnesium, from aiding sleep to relieving menstrual cramps and muscle soreness after a workout.
Dr Jenny Goodman, a physician and fellow of the British Society for Ecological Medicine, recommends getting magnesium from dietary sources such as green leafy vegetables and eggs.
She told the Guardian she also takes a magnesium supplement in the evening to relax her muscles and send her off to sleep.
She notes that an Epsom bath is another way to absorb the benefits of magnesium.
Zinc
Dr Zalan Alam, a GP who specialises in improving the quality of life of older people, tells the Guardian he takes 5 milligrams of zinc every day in winter to prevent illness.
A trace mineral found in red meat, cashews and oysters, zinc plays a key role in supporting our immune system.
Research has shown that it may help shorten the length of a cold by about two days.
B complex
Goodman also takes a B complex daily, saying it produces energy, balances blood sugar and detoxifies the liver.
The supplement is made up of eight B vitamins. When choosing the one that’s best for you, Goodman warns against cheap brands.
“Vitamins or minerals should be listed first on the ingredients list, so be careful of cheap commercial brands that add synthetic substances such as titanium dioxide, talc, potassium sorbate, parabens and citric acid – these are additives, colourings and flavourings,” she told the Guardian.
Ashwagandha
Ashwagandha, a shrub native to Asia and Africa, is also known as Indian ginseng. On TikTok, it’s known as the “glizzy pill.” As an herbal supplement, ashwagandha has been shown to reduce symptoms of stress, improve mood, sleep, and focus, and provide an energy boost.
A 2019 study found that taking an ashwagandha extract daily for 60 days significantly reduced anxiety compared to a placebo.
Vitamin C
Experts agree that vitamin C is great for the immune system. According to the UK National Health Service, vitamin C also protects and promotes cellular health, preserves 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 a day. Your diet should provide this level (bananas and orange juice are great sources) — Goodman also supplements.
She explains: “We need more vitamin C than our ancestors because of the pollution we are exposed to, which, combined with stress, depletes vitamin C.”
Selenium
Found in Brazil nuts, organ meats, seafood, grains and dairy products, selenium is a mineral that can protect the body against infections.
Goodman says she takes 100 micrograms a day in the winter or when 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 manage carbohydrates, and curb sugar cravings.
It is essential to monitor chromium intake, as excessive use can lead to negative side effects such as kidney damage and stomach problems.
Ginkgo
A staple of Chinese medicine, ginkgo biloba leaf extract has been used for centuries to treat conditions such as asthma, bronchitis, fatigue, and tinnitus. More recently, it has been used to relieve brain fog and exhaustion associated with fibromyalgia, menopause, and workplace stress.
“A lot of neuroscientists in the US are taking ginkgo because it has been shown to have neuroprotective properties and help maintain our focus,” Baskaran told the Guardian.
Lion’s mane
Derived from the mushroom of the same name, lion’s mane has been shown to boost memory and concentration.
Highly favored by doctors and supermodels, lion’s mane mushroom is rich in nutrients such as thiamine (vitamin B1), riboflavin (B2), and niacin (B3). It also contains essential minerals including manganese, zinc, and potassium.
Garlic
Baskaran recommends garlic for heart health and to prevent illness: “If you cook a lot and add garlic to your food, that’s great, but I don’t, so I take it as a supplement to boost my immunity and prevent coughs and colds.”
News Source : nypost.com
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