Supplements can improve your health in many ways, but before beginning new ones it’s essential that you consult with an internal medicine physician in Cary. Supplements are regulated as foods by the FDA rather than medications.
Diet is the primary way of getting enough vitamins and minerals. But some individuals need extra assistance, particularly those on restrictive diets or taking medications that hinder nutrient absorption.
Calcium
Calcium is essential to healthy bones and teeth. Furthermore, it plays an integral part in helping women avoid osteoporosis postmenopausally.
Calcium supplements come in various forms; two of the most popular are calcium carbonate and calcium citrate. When choosing your supplement, choose one with an elemental calcium count listed on its label.
Calcium can be found in many food sources, including dairy foods like milk, yogurt and cheese; fish; leafy green vegetables and fortified orange juice; as well as helping prevent colon cancer by blocking absorption of bile acids which promote growth of intestinal polyps.
Vitamin D
Vitamin D enhances calcium absorption from the gut and maintains adequate serum concentrations of calcium and phosphate to support bone mineralization and prevent hypocalcemia (low blood calcium levels). Furthermore, Vitamin D aids normal muscle function while decreasing risk for osteoporosis.
However, the FNB committee that established vitamin D upper limits noted that studies do not demonstrate that high doses of supplemented vitamin D reduce rates of fractures or other health outcomes. In addition, certain medications like orlistat and Xenical(r), as well as corticosteroids like prednisone may interfere with vitamin D absorption leading to low 25(OH)D levels [1].
Folic Acid
Vitamin B9, commonly referred to as folate, helps prevent neural tube defects (NTDs) during early gestation. It is found in many foods and multivitamin supplements; women planning a pregnancy should consume 600 mcg daily through prenatal vitamins or similar methods.
Folate is essential to DNA production and plays an essential role in cell growth and organ/tissue formation. Furthermore, foliate can also lower homocysteine levels which have been linked to cardiovascular disease and stroke.
Omega-3 Fatty Acids
Omega-3 fatty acids play a vital role in several natural systems in the body, such as brain and eye health. Two important omega-3s — EPA and DHA — can be found primarily in seafood while plant-based omega-3s such as ALA can be found in foods such as chia seeds, walnuts, canola seed oils, flax seed oils, leafy vegetables etc.
Studies show omega-3 can significantly lower your risk of heart attack by helping lower triglycerides and protecting against arrhythmia. Omega-3’s are also believed to aid in alleviating ADHD symptoms and bipolar disorder symptoms.
Vitamin B12
Vitamin B12, commonly referred to by its chemical name cobalamin, is an essential water-soluble vitamin for numerous bodily processes. It plays an integral part in producing red blood cells as well as DNA and RNA that compose our genetic material. Vitamin B12 also works closely with vitamin B9 (folic acid) in managing homocysteine levels – an amino acid linked with cardiovascular disease.
Foods naturally high in vitamin B12 include fish, shellfish, dairy and fortified cereals. Liver and kidneys may also provide ample amounts of this essential nutrient; however they should only be consumed sparingly due to their cholesterol content.
Vitamin C
Vitamin C, also referred to as ascorbic acid and ascorbate, is a water-soluble vitamin essential for maintaining immune system health. As an antioxidant, it works to prevent free radical formation that contributes to disease-causing molecules called free radicals from building up within our bodies and can significantly lower disease risks.
Vitamin C supplements can be an invaluable way of shortening and worsening colds. Furthermore, they may lower blood pressure and protect against heart disease.
Unfortunately, taking large doses of vitamin C will not prevent colds or lower cancer risks; rather, it may even increase kidney stone formation.
Vitamin E
Vitamin E refers to a family of eight fat-soluble antioxidant compounds, of which researchers commonly focus on one: d-alpha tocopherol. It can be found in many food items like nuts, seeds, leafy green vegetables and vegetable oils.
Red blood cell levels increase, carrying oxygen directly to cells in your body and providing energy production. Furthermore, Glutathione peroxidase activity is enhanced, providing additional antioxidant support.
Biotin
Biotin, commonly referred to as vitamin B7, is an essential water-soluble vitamin essential for metabolism and healthy hair, nails and skin. As part of its roles as cofactor for enzymes that assist the body’s metabolic processes of fats, proteins and carbohydrates, biotin plays an integral part in keeping our bodies running at full efficiency.
Studies suggest that vitamin B can reduce alopecia (hair loss), strengthen nails, boost protein synthesis and support liver and skin health. You can find vitamin B rich foods like brewer’s yeast; cooked egg yolk; avocado; cauliflower; berries; fish; nuts & legumes whole grains and mushrooms as sources for this essential nutrient.
Krill Oil
Fish oil has long been touted for its rich omega-3 content, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). But recently krill oil, made from crustaceans such as shrimp, has emerged with its own set of health advantages.
Anti-inflammatories have the ability to help ease symptoms associated with rheumatoid arthritis while also decreasing C-reactive protein levels – an indicator of inflammation – in the body. Furthermore, they help lower blood pressure, triglyceride levels, and risk for heart disease prevention.
