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How To Decide What Vitamins To Take

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How to Choose a Multiple Vitamin Supplement

Think of a multivitamin and mineral as your classic, go-to nutritional peace of mind/safety net supplement. Pretty much all nutritional bases are covered with just one of these hole pluggers and, taken daily, it will supply you with 100 per cent of your Nutrient Reference Value requirements for an impressive 20 vitamins and minerals. Even if you are generally healthy and your diet is good, supplementing with a multi can still be beneficial, as it can pre-empt any shortfalls that might occur at points in your life .

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This dynamic duo of anthocyanin-rich berries should have skin-protecting effects to help reduce UV-induced damage and potentially premature signs of ageing. Both high in antioxidants, these natural compounds help fight cell-damaging free radicals.

As we age our ability to fight off free radicals declines and sun exposure, smoking, environmental pollution and poor diet can all weaken collagen and elastin in the skin, leading to wrinkles and sagging. Is this Botox in pill form? No. But increasing your antioxidant intake might go some way to stopping you from looking old before your time.

When your hair becomes undernourished, this is also a pretty good gauge of where you are at health-wise. The further away from Jennifer Anistons you can get dry, thin, brittle and possibly falling out the more likely it is you could benefit from supplementation.

As always, a balance of nutrients is needed to give you a healthy head of hair, but one nutrient that is key, as consultant dermatologist Dr Martin Wade points out, is iron. He says: We need good levels of iron to grow healthy hair and as more people move to plant-based diets it can become harder to get the amount you need. In the clinic I recommend Ferrous sulphate tablets these seem to be the most effective iron tablets available.

Stress Tiredness And Vitamin Pills

Vitamin supplements are commonly considered to be an antidote to stress. Feeling under pressure doesnt automatically lead to a vitamin deficiency, so taking a vitamin supplement wont necessarily make stressful feelings go away.

Popping a pill will not likely cure persistent tiredness either. If you are feeling run down, it is more likely to be due to stress, depression, insufficient sleep or other factors, rather than a vitamin deficiency. If you feel like this regularly, seek medical advice.

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Which Ones Should I Take For Hair And Skin Health

As most of us can testify, skin is generally a pretty good barometer of your general health. Getting plenty of antioxidant-rich fruit and vegetables as part of a balanced, varied diet with healthy fats is essential to keep it looking good but are there specific supplements that can also help?

Consultant dermatologist Dr Justine Hextall says the most important thing to keep your skin in optimum health is to protect it from the sun, saying around 80 per cent of skin damage is caused by UV damage. She adds that anything that can help mitigate against UV damage, like antioxidants that help reduce free radical damage , anthocyanins and lycopene can all be helpful.

Supplements should, however, be an adjunct to a balanced diet and topical skincare like wearing a daily sunscreen of at least SPF30.

Carefully Assess Your Diet Based On Widely

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The US Food and Drug Administration sets a Recommended Daily Intake for the essential nutrients to help people manage their nutrition.

The RDI is simply how much of each nutrient is needed each day for healthy adults. It is typically measured and listed using one of three different units: milligrams , micrograms , or international units . The nutrition labels on foods will list the nutrients they contain, as well as the percentage of your RDI for each particular nutrient.

This information is helpful to ensure that you are not consuming too much or too little of any nutrient in a given day.

One way to figure out what vitamins and supplements to take is to look carefully at the nutritional value of all the foods in your diet and see how close you come to the RDI recommended by the FDA for each essential vitamin and mineral.

If you have a diet thats particularly low or high in certain foods, you could be getting too much or too little of certain nutrients. For example, vitamin B12 is commonly found in non-vegetarian food sources, so if youre a vegetarian, you may be getting less than the RDI of that vitamin.

If the RDI represents the low end of the amount you need for a particular nutrient, then the UL represents the high end. It is only advisable to begin taking a supplement if you are confident that you are not presently meeting the RDI and unlikely to exceed the UL.

Ready to start your personalized routine?

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The 16 Essential Minerals

In addition to the 13 essential vitamins your body needs, there are 16 essential minerals, all of which you might recognize from the periodic table. Unlike vitamins, minerals are inorganic, meaning they do not contain a carbon atom.

Macrominerals are the minerals that your body needs in relatively large amounts trace minerals are those that your body needs in small amounts. The essential macrominerals are calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur. The trace minerals your body requires are iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.

What To Do With Good Answers

Care/of takes your answers and preferences and uses it to recommend supplements including vitamins, minerals, probiotics, and morepersonalized just for you. You also receive comprehensive details about each supplement, what its designed to do, how much of it you should take, and direct links to supporting research. Each recommended supplement correlates to a health goal or addresses an area where you have concerns. These recommendations are made with input from a scientific advisory board thats involved in everything from the way the quiz is designed to the vitamins Care/of offers. You get the benefit of a one-on-one session with a nutritionist and all you had to do was honestly answer a few questions.

From there you can decide whether you want to build a personalized vitamin pack based on their recommendations. Care/of makes their own supplements, so the quality is top-notch think sustainably sourced herbs and fish oil from wild-caught Alaskan salmon.

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Health Tips: How To Choose The Right Supplements To Take

Posted By: Dr. C.August 9, 2021

Over the past couple of years, supplements have become insanely popular. Whenever people start asking questions about their health, such as Why do I feel tired constantly? or Why am I experiencing muscle cramping all the time? the answer is always simple.

Its not, go to the doctor, or something like that, but the fact that they are probably lacking a certain nutrient. So whats the next logical step in this situation? To consult a healthcare provider, or?

It is highly likely that youll be advised to take a good supplement because it is going to provide you with the proper support and will help your body function normally. Still, how to know we found the right one? Below youll find the answer!

Implementation & Best Practices

Nutritional Supplements : How to Choose the Right Vitamins

There are so many different supplement brands and herbs out there, but once you secure the supplement you want to take, the story isn’t over. It just brings us to step three, which is implementation. Youll learn the best practices on how long you need to take it, how to take it, and whether you should increase or decrease doses. It’s basically you figuring out what you need!

Everybody is different, so when it’s time to take your supplement, follow the instructions completely. If you’re taking the correct dosage as directed, you can check with your healthcare provider. They might want you taking a bit more or less. So after taking the supplement, be on the lookout for any changes that happen in your body or, for that matter, changes that don’t happen in your body. This will give you a good feel of whether the supplement’s working or not. Just pay attention to any signs like:

  • Are you getting a little bit more sleep at night?
  • Is your energy coming back up?
  • Are you having better digestion?

All of these things will cue you in the right direction for if that supplement is working for you or not.

The next stage is how you store your supplements. I personally recommend storing your supplements in a dark, cool, dry place. Make sure that your supplements are not accessible to your children and pets. Some vitamins last longer than others, so check the expiration dates regularly and be sure to avoid supplements past their expiration date.

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Vitamin Pills Are Not Miracle Cures

It is commonly believed that taking mega-doses of certain vitamins will act like medicine to cure or prevent certain ailments. For instance, vitamin C is suggested as a cure for the common cold, and vitamin E is widely promoted as a beneficial antioxidant to help prevent heart disease.

After extensive research, however, neither of these claims has been shown to be true. Large-scale studies have consistently shown little benefit in taking mega-doses of supplements. In fact, there is some evidence that taking high-dose supplements to prevent or cure major chronic diseases , may be harmful to your health.

Health Information You Can Trust

We pride ourselves on being your source for the best, scientifically-accurate advice for healthy living.

This article contains references to scientific journals and peer-reviewed research. The numbers in brackets correspond with the list of references at the end of the article.

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Additionally, the Reviewed and Approved seal signifies that our scientific board of experts has double-checked this article for accuracy. You can feel confident in knowing that the information within this article is sound.


With so many supplements out there, where do you start? Taking supplements can vastly improve your life, alleviating pain, boosting energy, and aiding in many other ways. So, I’m going to give you a crash course on how to get started. Think of it as Supplements 101. Either watch the video below or keep reading to learn everything you need to know about vitamins and supplements.

How to Choose the Right Vitamin Supplements

Length: 11 minutes

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Do You Really Need To Take A Vitamin 5 Things To Know Before You Buy

In the largely unregulated supplement industry, products may be ineffective or even dangerous.

Supplements: To take them or not?

It seems like every corner of the internet is overstuffed with ads for vitamins, herbal remedies, fat-loss supplements, muscle-building shakes and sleeping pills.

As someone who’s worked in the health fitness industry for years, I know that much, if not most, of it is just clutter. It’s charlatans and hustlers trying to make a quick buck off of your pain points. It’s great marketers who know that phrases like “lightning fast weight loss” and “banish cellulite forever” sell products that may or may not be straight-up flimflam.

In the largely unregulated supplement industry, many products are ineffective, full of fillers or undisclosed ingredients. Some are downright dangerous. Who can you trust? How do you know which supplements are best for you? What products are actually effective — and safe to take?

I want to preface the rest of this article with two very important disclaimers:

First, it’s impossible to cover everything you need to know about choosing safe and effective supplements in one article. If you want to learn more, you should read official information from the Food and Drug Administration , the Office of Dietary Supplements and the US National Library of Medicine. While I cite many primary studies in this article, you can browse the PubMed database for more information on specific supplements, their uses, benefits and risks.

So Supplements Do Work Then

Do You Know How To Choose The Right Multi

They work in the sense they bridge shortfalls in the diet that are common in the UK, says Dr Emma Derbyshire. While there is currently no evidence to suggest they help you live a longer life or protect you from chronic illness , even relatively minor shortfalls of some vitamins and minerals can lead to health problems.

Take vitamin D, a vital nutrient that is made in the body on exposure to sunlight. Deficiency can lead to serious bone and muscle problems and low levels can cause muscle weakness, joint pain, tiredness, depression and an increased vulnerability to infections and illness including coughs and colds.

Without much sun for around half of the year in this country and with few potent food sources we can easily become low in it, which is why Public Health England recommendsall of us sun-starved Brits take a 10mg supplement in the winter. And during the pandemic with some people barely going outdoors for up to a year there is more reason than ever to suppose people might be struggling to get enough. PHE offered over 2.5 million over-70s and clinically vulnerable people in England free vitamin D for four months from January 2021.

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Can lycopene help protect your skin from the ravages of UV damage? Kind of. In one small trial, those given 16mg of lycopene daily for five weeks were found to have the equivalent of an in-built 1.3 SPF and were better protected against sunburn and sun-induced ageing.

This doesnt make it a substitute for sun cream, but it is potentially another tool in your anti-ageing and skincare arsenal. You could, of course, get your lycopene by eating a lot of pizza/ketchup/tomato sauce for weeks, but the beauty of these tablets is they give you 15mg daily , which could prove a useful summer skincare supplement.

Determine Your Bodys Needs

Step number one is to determine what your body needs. The best way is to get nutrients through food. High-energy, live, raw foods will provide a lot of the good vitamins and minerals your body needs. However, creating a diet that provides 100 percent of what you need is almost impossible. Tracking the foods you eat is one place to begin to reveal what your body is getting and what it’s not getting.

Other important factors to consider are your state of health, age, energy level, and any medical conditions. These can greatly impact the type of supplements you may need. Someone who has osteoporosis, for example, may need to pay attention to calcium and vitamin D, while somebody with thyroid issues should pay attention to selenium and iodine. Medical conditions can also provide warnings against certain supplements. For example, someone taking blood thinners should avoid certain herbs and vitamin K.

Although we just talked about some factors to consider, it’s valuable to do your own research, to look online, or even get a professional health consultant, like a doctor, naturopath, or chiropractor, to help you along your journey.

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For vegans looking for a collagen fix, sadly as yet theres no real reliable evidence that the vegan amino acid collagen blend like in this protein powder can speed up the process by which the body creates collagen. That said, this product does contain a range of nutrients that can make you look and feel better including vitamin C, which is essential for collagen production , hyaluronic acid and biotin .

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How to Choose the Best Vitamins for Your Health

Our nutrition experts recommended a vitamin B12 supplement for vegans with good reason: the only reliable vegan dietary sources are foods that are fortified with it and if these are not part of your diet you will need a daily 10mcg supplement to compensate. If you are low in B12, over time this can lead to extreme fatigue, memory problems, blurred vision and anaemia, so this is a supplement well worth shelling out for.

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You Shouldn’t Take The Same Supplements As Everyone Else

Personalized vitamins are better than taking whatever you find on the shelf, but you should still consult a doctor or dietitian about supplements for particular concerns.

If your diet, lifestyle, fitness routine, sleep habits and health status aren’t the same as anyone else’s, why would it make sense to take the same supplements as everyone else?

For some supplements, this is obvious: You probably wouldn’t feel inclined to take a calorie-dense, high-protein and high-carb post-workout shake if you weren’t trying to build muscle. You also probably wouldn’t reach for sleep aids if you don’t have trouble sleeping at night.

For other supplements, the disconnect isn’t so conspicuous. Everyone needs vitamins, right?

Yes, everyone does need vitamins and minerals and other certain nutrients , but not everyone needs the same amount of the same nutrient.

Take vitamin B12 as an example: People who eat a vegan or vegetarian diet may benefit from supplementing with B12 because this vitamin is found primarily in animal products or fortified products. If you eat eggs, dairy products, chicken, seafood or steak, you likely don’t need additional vitamin B12.

If you’re interested in learning more about which vitamins you actually need, I highly recommend reading The Vitamin Solution by Dr. Romy Block and Dr. Arielle Levitan, two doctors who founded Vous Vitamin, a personalized multivitamin company.


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