You might be aware of the fact that vitamins and minerals are necessary for a healthy life. However, not all essential nutrients can be availed from dietary sources and in required amounts. This in turn paves way for use of dietary supplements to prevent various health conditions. Here are 6 common supplements you need to load up for better health.
While taking supplements, here are few basic rules from our expert you need to keep in the mind. These include -
- Never take iron and calcium supplements together, as calcium interferes with iron absorption in the body.
- An important thing is to consult your doctor before taking any supplements (also know about the right time to take them and their dosage pattern).
- Always take your supplements on time and as recommended by your doctor (especially pregnant women without fail) and also keep a track of it.
- Remember that having supplements does not mean meal replacement and they do not cause any side-effects (when taken as per recommendation).
- The recommended dietary allowance of some vitamins (vitamin B12) and minerals (calcium) cannot be met through vegetarian diet and hence, it is important to take supplements for the same.
Iron supplements
Iron is an important mineral that executes several key functions in the body. Although easily obtained through dietary sources, around 4 billion people all over the world suffer from iron-deficiency. This is where iron supplements come into action. People suffering from anemia, and heavy menstrual bleeding and athletes (especially women) are at an increased risk of iron deficiency and hence, need to load up iron.
Calcium supplements
Deepshikha Agarwal, a Mumbai-based dietitian and sports nutritionist says, ‘As women reach 40 years of age, there is gradual loss of calcium from the body. And as she hits her menopause age, the hormonal imbalance coupled with calcium deficiency predisposes her to various conditions such as osteoporosis.’
Calcium also plays a vital role in the proper development of skeletal structure of the foetus, in addition to improving your bone health. Hence, devour calcium supplements once you reach 40. It is a good idea to prevent bone complications and lead a happy life later. Here are 9 reasons you should eat calcium rich foods.
Vitamin B12 supplements
Vitamin B12 is an essential micronutrient, which is required by the body for production of blood cells and maintains a healthy nervous system. Of the various causes of vitamin B 12 deficiency, low dietary intake is an important factor. As animal products, such as chicken and mutton are rich in this vitamin, its deficiency is common in vegetarians. Hence, it is recommended that people, especially vegetarians, should consume vitamin B12 supplements to meet their daily requirement of this vitamin. Here are 6 symptoms of vitamin B complex deficiency you should know.
Vitamin C supplements
Known to be a powerful antioxidant, vitamin C is very important for leading a healthy life. Apart from developing immunity, consumption of this vitamin prevents you from common winter ailments. You can obtain vitamin C from several dietary sources or take one tablet of this vitamin daily to fulfil your daily dose of this vitamin.
Nutritionist Deepshikha says, ‘Vitamin C is a water-soluble vitamin and hence can be consumed on a daily basis without any harmful effects on the body. This vitamin moisturises your skin and protects from dry skin during winter.’ Read more about top 8 symptoms of vitamin C deficiency.
Folic Acid supplements
Folic acid or vitamin B9 is involved in many body functions including cell repair and DNA synthesis. This is the reason why pregnant women are recommended to include folic acid in their diet as its deficiency impairs brain development and leads to neural tube defects in the foetus. The recommended dietary allowance (RDA) of folic acid is 400 mg per day for normal adults and is slightly high for pregnant women. Here are 8 reasons why you need folic acid.
Vitamin E supplements
Known to be a fat-soluble vitamin, vitamin E is required for various bodily functions. The normal recommended dosage of this vitamin is 15 mg (6 – 7 mg for children) per day and anything less than this increases your risk of vitamin E deficiency. By intake of this vitamin on a regular basis, you can prevent serious ailments caused due to lack of vitamin E in the body and revitalize your skin as well.
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