On the well-stocked shelves of our grocery stores, there's an abundance of vitamins and nutritional supplements, which can easily cause confusion among consumers.
According to the UK's National Health Service (NHS), we should obtain all the necessary vitamins and minerals through a healthy and balanced diet.
Unfortunately, many of us fall short of this goal, making vitamin and nutritional supplements increasingly important. But with a constant influx of new products on the market, it can sometimes feel like a lottery to know which ones you really need.
Two Key Supplements to Consider
Dr. Mindy Pelz, in the podcast "The Diary Of A CEO," recommends that everyone should prioritize two specific supplements: magnesium and vitamin D. She emphasizes that gender and hormone balance play a crucial role in determining which supplements are most beneficial.
Magnesium: For women, Dr. Pelz stresses that magnesium is vital, affecting every hormone in the body. It supports muscle function, regulates blood sugar levels, and is involved in over 300 enzymatic reactions in the body. Magnesium can be found in foods like spinach, almonds, and whole grains, but many people may still need supplementation to meet the recommended daily intake.
Zinc: For men, zinc is essential due to its role in testosterone production. Zinc supports immune function, wound healing, and DNA synthesis. While it is found in red meat, shellfish, and legumes, men with low testosterone may benefit from zinc supplementation.
Vitamin D: Referred to as the "sun vitamin," vitamin D is critical for calcium absorption and bone health. It also plays a role in the immune system and muscle function. Dr. Pelz recommends that everyone take a daily supplement of 10 micrograms of vitamin D. This supplement is particularly important for those who do not get regular sun exposure or have limited access to vitamin D-rich foods like fatty fish, egg yolks, and liver.
Recommendations and Guidelines
Dr. Pelz recommends aiming for a vitamin D level above 30 to support a strong immune system, with optimal hormonal health levels between 60 and 70. The Swedish Food Agency provides the following guidelines:
Children and adults: A daily intake of 10 micrograms of vitamin D.
People over the age of 70: A higher intake of 20 micrograms due to decreased absorption efficiency in older adults.
Limited sun exposure: Those who rarely get sun on their skin should also consider 20 micrograms of vitamin D per day.
Remember, it's always best to consult with a healthcare provider before starting any new supplement regimen to ensure it aligns with individual health needs and conditions.
