Vitamins and minerals are necessary for our body to maintain optimal health and vitality. If you are eating a diet that is rich in fruits and vegetables focusing on clean, healthy and whole foods, you may be getting an adequate intake of vitamins and minerals. For most of us though, our diet is lacking, and we need to consider supplementation. Let’s take a quick look at ten key supplements, vitamins and minerals to consider adding into your daily routine.
Tip 1 B-Vitamins
B-vitamins are key for our body’s energy levels and are the building blocks of a healthy body. They consist of thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid, and cobalamin. B-vitamins have been shown to prevent infection, support healthy cells, increase energy levels, maintain healthy eyesight, improve brain function, assist with proper digestion and nerve function, maintain hormones and healthy cholesterol, support cardiovascular health and muscle tone, and assists the body’s metabolic functions.
Tip 2 Calcium
Calcium is the most common mineral found in our body and is essential for maintaining strong bones and teeth and supports our skeletal structure and function. Calcium is also needed for blood clotting, muscle contraction, nerve function, and release of hormones. Calcium helps the body to maintain and regulate the proper fluid balance by controlling the flow of water into and out of cells. Calcium can only be absorbed in the digestive tract and requires an adequate supply of Vitamin D for proper absorption.
Tip 3 Collagen
Though not a vitamin or a mineral, collagen is a key protein that is needed in the body for proper tissue strength and healing. Collagen can be found in our diet, but supplementation is often necessary to obtain the adequate amounts needed in the body. Collagen is the main component of connective tissue, and is the major building block of bones, skin, muscles, tendons and ligaments. Collagen provides structure to the skin, hair and nails, and helps the blood to clot. Collagen is essential for bone strength and mass and enhances bone density. Collagen works in conjunction with calcium and is the second most abundant component of our bones.
Tip 4 Co-Q10
CoQ10 is a vitamin-like compound that is used by our cells to generate energy. CoQ10 is a fat-soluble nutrient that is produced in the body and can be obtained in the foods that we eat. CoQ10 decreases as we age, and supplementation is often necessary. CoQ10 serves as an antioxidant and protects our cells from oxidative damage, while decreasing inflammation. Our body uses CoQ10 for growth and maintenance. It keeps our skin young, improves insulin resistance, regulates blood sugar levels, stimulates breakdown of fats and decreases accumulation of fat cells. It has been shown to increase muscle energy and enhance performance. CoQ10 is protective for the heart and brain and increases the body’s energy production.
Tip 5 K2D3
Vitamin D3 is a fat-soluble nutrient that is essential to our health and immune system. Vitamin D3 enhances the infection fighting capacities of our white blood cells and works to decrease inflammation in the body. Vitamin D3 and K2 work together to keep our body’s calcium at the right level and controls where the calcium ends up in the body. Vitamin D3 controls the absorption of calcium into the blood, while Vitamin K2 activates proteins that control calcium balance in the body and assists moving calcium into the bones. Vitamin D3 and Vitamin K2 ensure that calcium is easily absorbed and work together to prevent arterial calcification, enhancing the health of our arteries and heart.
Tip 6 Magnesium
Magnesium is an essential mineral needed by the body for more than 300 enzyme driven biochemical reactions that occur in the body. Magnesium is involved in protein synthesis, blood glucose control, blood pressure regulation, energy production, along with muscle and nerve functioning. Magnesium is needed for DNA synthesis, keeping our electrolytes in balance, and allows our enzymes to function properly. Magnesium is crucial for glucose and fat breakdown and regulates the production of cholesterol. Magnesium assists with relaying signals between the brain and body, while supporting normal nerve and muscle function. Magnesium supports a healthy immune system and keeps our heart beating steady. Magnesium has also been shown to lower your blood pressure, decrease headaches, improve blood sugar control, and improve the quality of your sleep.
Tip 7 Omega 3
Omega-3s are known as essential fatty acids, as the body cannot produce them on its own, but they are good fats essential to the optimal health of our bodies. Omega-3’s are key building blocks of our cell membranes and assist with decreasing inflammation, reducing the chances of heart attacks, help to combat obesity, boost our immune system, and helps the body to be more efficient at using stored body fat for energy. Omega-3s provide key energy for our brain cells and are essential for the health of our heart. Omega-3’s have been shown to improve the health of our skin and eyes, and lower the autoimmune responses of the body. Omega-3’s are made up of three types of fatty acids: EPA, DHA and ALA. These can be found in chia seeds, flaxseeds, walnuts, and fatty fish.
Tip 8 Probiotics
Probiotics are live microorganisms that maintain a healthy balance in our digestive system, mainly our intestines (also referred to as our “gut”). When there is an imbalance of bacteria in our digestive system, we can have a decrease in our overall health and an increase in disease. Probiotics promote a healthy balance of gut bacteria and decrease symptoms of digestive disorders. Probiotics have been shown to boost our immune system, prevent constipation or diarrhea, assist with losing weight and stored belly fat, reduce anxiety and depression, lower cholesterol, reduce blood pressure, and enhance the health of our skin. Probiotics are live microorganisms that can be found in foods like yogurt or kefir, sauerkraut, kimchi and kombucha, or taken as a supplement.
Tip 9 Vitamin C
Vitamin C is an essential vitamin needed by the body. Vitamin C is not produced by the body, so needs to be obtained through food or supplementation. Vitamin C is necessary for the growth, development and repair of all body tissues. Vitamin C is necessary for the formation of blood vessels, cartilage, muscles and collagen. Vitamin C is essential for the body’s healing process and is a powerful antioxidant that helps the body to fight off infections and illness. Vitamin C has been shown to boost energy and improves the body’s physical activity and mobility. It has also been shown to improve heart health, lower cholesterol, lower blood pressure, enhance the health of skin and hair, and enhances wound healing.
Tip 10 Zinc
Zinc is an often-overlooked essential nutrient needed for many vital roles in the body. It is not produced naturally by the body, so must be obtained through nutrition or supplementation. Zinc is necessary for the activity of over 300 enzymes in the body. It is needed for metabolism, digestion, nerve function, development and function of immune cells, skin health, DNA synthesis, hormone production and regulation, and protein synthesis. Zinc has been shown to decrease inflammation, creates balance with hormones, helps to balance insulin, supports healthy circulation, supports fertility, aids in nutrient absorption and digestion, supports liver health, boosts proper waste elimination, supports eye health, improves acne, promotes wound healing, is necessary for taste and smell, decreases auto-immune responses, and helps the immune system to fight off infection.
At Besana Health and Wellness, we would love to connect with you to optimize your healthy eating, support your supplement needs, and assist you with your health goals and wellness. We believe in optimal wellness and vitality and are dedicated to helping you look and feel your best. We believe that it is never too early, or too late, to work towards being the healthiest you.
We would love for you to get a deeper dive into these ten tips and learn more about increasing your healthy sleep and rest knowledge. For a quick video, follow our Youtube link: Besana Health & Wellness Youtube Channel or if you would prefer an audio version, subscribe to our Podcast channel: Besana Health & Wellness Podcast
Sources used in this blog:
Healthline
Ancient Minerals
Mayo Clinic
