With an hour until lunch, you’re scrolling through your food app ‒ to be brutally honest, how many of you are guilty of gluttonously eyeing the meals in the fast-food section? I’m sure many would admit to being a zealot for unhealthy food! The wholesome, healthy vegetarian sections of the food app will often be left unexplored. Dieticians and nutritionists recommend five to nine servings of greens and fruits per day. However, when the tantalizing temptation of unhealthy food is so strong, you may fall short of the daily recommended nutrient intake. This is when dietary multivitamins come in handy to help you cover all of the bases in terms of nutrient deficiency. Learn about the seven key ingredients that your multivitamin should have:
1. Vitamin D
Vitamin D is essential for bone, tooth, and muscle health; our bodies need it to effectively absorb calcium. According to the National Institute of Health (NIH), children and adults should get at least 600 IU (International Units) of vitamin D per day, while seniors should get 800 IU. Deficiency of vitamin D will lead to a higher possibility of falling sick easily, as well as bone degeneration and hair loss. Basking under the morning sunlight for 15 minutes will also contribute to your daily dose of vitamin D.
Magnesium helps to promote bone health and energy production. Its benefits include calming the nervous system, reducing stress, regulating muscle and nerve functions, balancing blood sugar levels, and enhancing the production of DNA, protein, and bone. Adults are recommended to take up to 350mg of magnesium per day. The best magnesium forms for the body to absorb are chloride, citrate, lactate and aspartate.
Calcium is a vital source of minerals that our bodies require to fortify bones and teeth. Women tend to lose their bone density much faster than men, therefore getting enough calcium at the start would serve as the best nutritional defense against the risk. The majority of people do not get the daily recommended 1,000mg dose of calcium from their diet. Nutritionists advocate the consumption of calcium in the form of calcium citrate as it optimises bioavailability to alleviate the symptoms in those who have absorption issues.
Zinc is a necessary mineral for boosting the immune system and increasing wound healing capability. Zinc also helps to transform protein, carbohydrates, and fat into energy. Low zinc levels are more common in the elderly and those who are under a lot of stress. It is recommended to take a multivitamin with 5-10 mg of zinc every day.
Iron is one of the most important nutrients in our diet; the amount of iron required by each individual varies according to food intake and physiological conditions. Women in their pregnancy or menstruation, as well as teenagers going through puberty, require more iron. The same goes to vegetarians and vegans who may struggle to replace meat with other iron-rich foods. An ideal amount of iron intake is 18 mg per day as overconsumption may cause nausea.
Folate, also known as folic acid, is the most trusted aide for pregnant women due to its fetus-protecting properties in preventing birth defects and stimulating fetus development. Regular people should consume 400mcg of folate per day, while pregnant women need at least 600mcg. Moreover, folate also helps to combat inflammation and depression. Taking folate on an empty stomach will enable a 100% absorption rate compared to only an 85% rate when it is taken with food.
7. Vitamin B-12
Vitamin B-12 (cobalamin) is a nutrient that promotes DNA synthesis while also regulating and strengthening blood cells and nerves. It is also very effective in preventing megaloblastic anemia, a condition that causes lethargy and weakness. Vegans and vegetarians are especially vulnerable to vitamin B-12 deficiency because the majority of high-vitamin B-12 food sources are animal-based. A multivitamin with 1 to 2 mcg of B-12 per serving would be a good staple of choice.
At Danai Medi-Wellness, discover how you can customise your robust range of personalised supplements as bonus boosters to replace nutrients that may be lost in consumption due to an imbalanced diet.
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