If we enter a pharmacy or drug store, there are so many multivitamin supplements that are displayed on the shelves. But have we ever moved to buy it, unless forced to by the salesman? Most of you might be thinking, if you get the vitamins and minerals from natural food sources, to what supplements to consume these products?
The problem is, how often, we eat healthily? Are fruits and vegetables that we consume every day is the recommended dosage according to?
There are four types of products that can supplement your intake. Remember, the supplement is not a substitute for healthy foods we should consume, but additional food.
1. Multivitamins or mineral
These supplements routinely every day will ensure you get all the vitamins and minerals you need. Because all the vitamins and minerals that complement each other to provide the best health benefits. If you take vitamin A, vitamin C, vitamin E, or any other antioxidant vitamins on their own, this would be detrimental. You will get a pro-oxidative effect. Consumption of a multivitamin that does not exceed daily dose.
2. Vitamin D
Exposure to sunlight in the morning will provide enough vitamin D for several weeks. However, the use of sunscreen can inhibit our ability to absorb vitamin D. Consuming vitamin D separately (outside of multivitamins) are not harmful. Unfortunately, some people in some places that get less sunlight will not have this luxury. Therefore, they need to take supplements with vitamin D to meet requirements. The recommended dose is 1,000 IU (International Units) per day.
3. Fish oil
These fatty acids are commonly found in fish or plants. Fish is considered as a source of omega-3 is much better than plants, because omega-3 found in plants (called alpha linolenic acid) need to be converted by the liver to get the benefits of DHA. While most of the Omega-3 found in fish have been converted by the fish itself. So, if you do not eat fatty fish at least three times a week, you need to consume fish oil supplements.
In the meantime, if you are a vegetarian, you can get omega-3 fatty acids from plants, like flaxseed, walnuts and other nuts. Also make sure you get enough vitamin B6 and vitamin B3, folic acid, zinc, and selenium, to maximize its conversion rate. The recommended daily dose is 1 gram of fish oil with EPA / DHA.
4. Prebiotics
If you do not eat fermented foods like yogurt regularly, you probably will not get enough good bacteria into the system to digest properly. Instead you can take a prebiotic supplement. You need to know, a lot of yogurt too which has lower quality. Therefore, Be smart choose the yogurt is more pure and natural. Type of prebiotics could be an option among others, kefir, or Greek yogurt.