While you should be able to get most of your vitamins and nutrients from the food you eat, most people don’t eat a healthy diet. And even then, there are reasons why you may need to take your vitamins to balance out nutritional needs.
Vitamins and minerals are essential for almost every biological function in your body. This includes energy production to providing an immune defense. Your body needs the right mix of nutrients to keep itself running well. Which nutrients should you supplement and why? Keep reading
The Power of Vitamins
Vitamins are necessary for the body’s biochemical processes. Vitamin B12, considered one of the most deficient vitamins in people’s diets, helps with DNA synthesis. It also helps with red blood cell formation and nerve function. Those deficient in it may experience tiredness, memory issues or more serious neurological problems. For vegetarians or vegans, B12 deficiency is more likely because it is mostly found in animal products.
Vitamin D, helps regulate calcium and phosphate and ensures bone health and improved immunity. It is also greatly deficient in most people’s diets.
Another important nutrient is zinc, a mineral that helps with immune function, healing wounds and synthesizing DNA. Zinc is needed for the full functioning of enzymes that cause biological reactions. Having low zinc levels can jeopardize your immune system and make you more vulnerable to infection. People that usually have deficient levels of zinc eat a vegetarian or vegan diet. Also those that have issues with absorbing zinc, are chronically ill, or drink a lot of alcohol can also be zinc deficient.
Finally, it is estimated that more than half of people in the U.S. and other developed countries are deficient in magnesium [1]. This is because of the increasing consumption of processed food, which is low in magnesium, as well as farming practices which have depleted magnesium from the soil.
Magnesium plays a number of roles in energy production, bone health, blood sugar levels and muscle and nerve function.
Also, magnesium is necessary for calcium absorption and metabolizing vitamin D, both of which are important for keeping strong, healthy bones.
Filling the Gaps: Take Your Vitamins
Even if your intention is to get all the necessary nutrients from food, this can be difficult. Modern approaches to farming deplete nutrients from the soil leaving a lesser concentration of vitamins and minerals in fruits and vegetables. In addition, those living busy lives often choose bad options for what they eat and eat at irregular times, making nutrient deficiencies even worse. Finally, as you age these problems tend to be common but made even worse by a decreasing ability to absorb all nutrients efficiently.
This is why taking supplements is important. By taking Vitamins B12, D, zinc and magnesium you fill the nutritional gap and make sure you get what your body needs.
How Vitamins Support Biochemical Processes
Vitamins help manage chemical reactions for enzymes at the cellular level. Another way of saying this is that vitamins are cofactors for enzymes. For example, Vitamin C is a cofactor for enzymes which causes collagen synthesis which is necessary for healthy skin, bones and joints. So, without enough Vitamin C you can’t produce sufficient amounts of collagen which causes weakened connective tissues and slower healing.
In a similar manner, Vitamin E plays the role as an antioxidant and protects cells from oxidative stress that causes premature aging and other chronic diseases. Getting enough Vitamin E helps your cells fight the damage of free radicals.
It is common for vitamins and minerals to need other nutrients to function properly. Nutrient synergy refers to the need of some nutrients to make other nutrients effective. For example, calcium requires Vitamin D to be properly absorbed. Similarly, Magnesium is required for the activation of Vitamin D. And Vitamin B6 is required for Zinc to be fully absorbed, which affects your immune function.
DID YOU KNOW? Water-soluble vitamins (Vitamin C and the B group of Vitamins) are not stored by our bodies in large amounts, which means they need to be replenished often [2]. |
The Prevalence of Insulin Resistance and How Vitamin D and Magnesium Help
Many people suffer from insulin resistance, which if unchecked is linked to a myriad of health issues, including obesity, heart disease, and type 2 diabetes. It becomes harder to manage blood sugar levels when your body’s cells don’t respond well to insulin. According to Dr. Benjamin Bikman who wrote the book “Why We Get Sick”, up to 88% of the population may have some degree of insulin resistance.
How Magnesium Plays a Role Helping Insulin Sensitivity
Magnesium helps enzymes in your body use glucose for energy. It also helps insulin do its job, by moving glucose from your blood into your cells so your body can use it properly. When magnesium is low, insulin is not able to move glucose into cells as much. This leads to insulin resistance. By taking more magnesium into the body you can help reverse insulin sensitivity which is helpful for those at risk of type 2 diabetes.
Why Vitamin D Helps Insulin Sensitivity
Vitamin D not only helps support your bones it also helps improve insulin sensitivity. It does this by helping cells in the body respond better to insulin. This process also helps to move glucose in the blood into the cells, which regulates blood sugar levels. Getting enough Vitamin D through sunlight, certain foods, or supplements help your body manage blood sugar better.
DID YOU KNOW? The four fat soluble vitamins- A, D, E, and K should be eaten with a meal that contains healthy fats [3]. |
Optimize Your Health with Supplements
During times of stress, illness, or recovery from illness, your body has a greater need for nutrients. During these times your immune system, in particular, requires the right amount of nutrients. This incudes Zinc, Vitamin D, and Vitamin C, for example, which are necessary to help your body fight off infections
Keep in mind, taking vitamins and minerals cannot replace a healthy diet but can complement it and fill the gaps. Eating healthy foods is the best way to consume the proper nutrients. This is because proper nutrient absorption and food combinations can’t be fully duplicated by taking isolated nutrient supplements.
Conclusion: Take Control of Your Health and Take Your Vitamins
Taking the right vitamins and supplements to add to your routine can have a large impact on your health. The key, as you get older, is to fill the nutritional gaps to improve your energy, strengthen your immune system and protect your bones and tissue from damage. If you want to ensure your body functions at its best, take your vitamins regularly to keep living a healthy life.
Ask your doctor to test you for nutritional gaps so you can ensure you are supplementing the right nutrients to stay healthy. Or, consider taking an at home test to find out your nutrient deficiencies.
Check out Best Men’s Vitamins – Important Nutrients for Men Over 50 and The Best Daily Greens Powder Supplement
…
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the support and guidance of your physician when you are unsure about any health issues.