Vitamin D. Vitamin D helps our bodies absorb calcium, which is important for bone health
Vitamin D is a nutrient that is essential for human health. It is found in food and can also be made by the body when skin is exposed to sunlight. Vitamin D helps the body absorb calcium, which is important for bone health.
A lack of vitamin D can lead to bone problems such as Rickets, osteoporosis, and fractures. Vitamin D deficiency is also linked to an increased risk of falls and hip fractures in older adults. A lack of vitamin D has also been linked to several other conditions including heart disease, diabetes, cancer, multiple sclerosis, and depression.
Most people get enough vitamin D from exposure to sunlight and from dietary sources such as fortified milk and fatty fish such as salmon or tuna. However, some people may need to take a supplement if they do not get enough sun exposure or if they have certain medical conditions that make it difficult for their bodies to absorb vitamin D from food sources.
“Vitamins are essential to our health and well-being. Make sure you take them every day!”
Magnesium. Magnesium is an essential nutrient, which means that we must get it from food or supplements
Magnesium is an essential mineral for human health. It is involved in over 300 biochemical reactions in the body and is required for the proper function of many organs, including the heart, muscles, and kidneys. Magnesium is also necessary for the proper development and maintenance of bones and teeth.
Most people consume adequate amounts of magnesium from their diet. However, certain groups of people are at risk for magnesium deficiency, including older adults, people with gastrointestinal disorders, type 2 diabetes mellitus, and chronic alcoholism. Symptoms of magnesium deficiency can include muscle cramps, fatigue, anxiety, irregular heartbeat, and seizures. Severe magnesium deficiency can lead to death.
Magnesium supplements are available in a variety of forms such as tablets or capsules (oral supplements) or intravenous (IV) solutions (intravenous injections). The best way to take magnesium supplements depends on the reason why you are taking them. For example, if you are taking them to treat a medical condition such as constipation or migraines headaches, your doctor will likely recommend that you take an oral supplement. However, if you are taking magnesium to prevent deficiencies related to another medical condition such as Crohn’s disease, your doctor may recommend that you take an IV solution.
The recommended dietary allowance (RDA) for magnesium is 310-420 mg/day for adults depending on age and gender. Most people who eat a balanced diet rich in fruits, vegetables, whole grains, legumes, nuts & seeds meet their daily needs for magnesium. If you decide to take a supplement it’s important not to exceed 350 mg/day as this could lead to adverse effects such as diarrhea. You should also check with your healthcare provider before taking any supplements if you have any underlying health conditions or if you’re taking any medications which could interact with magnesium supplementation.
Calcium
There is no sole answer to the question of how much calcium you need each day. However, the Recommended Dietary Allowance (RDA) for calcium is 1,000 mg per day for adults aged 19-50, and 1,200 mg per day for adults over 50. The best way to ensure that you are getting enough calcium is to eat a healthy diet that includes a variety of calcium-rich foods, such as milk, yogurt, cheese, dark leafy greens (such as kale and spinach), and fortified foods (such as breakfast cereals and orange juice). You can also take a supplement if you think you are not getting enough calcium from your diet.
Zinc
Zinc supplements are available in a variety of forms, including tablets, capsules, powders, and liquids. The best way to ensure you’re getting enough zinc is to take a supplement that contains the Recommended Daily Allowance (RDA) for this mineral: 11 milligrams (mg) for men and 8 mg for women.
Folate
The recommended daily intake (RDI) of folate for adults is 400 micrograms (mcg). pregnant women need 600 mcg and lactating women need 500 mcg. The best way to get the recommended amount of folate is by eating a variety of foods that are rich in folate such as leafy green vegetables, legumes, nuts, seeds, fortified cereals and breads. Folic acid supplements are also available which can be taken if you are not able to meet your RDI through diet alone.
Vitamin B-12
Vitamin B-12 deficiency can cause anemia and neurological problems. The best way to get enough vitamin B-12 is by eating a balanced diet that includes animal products or taking a vitamin B-12 supplement.