Currently, a significant number of people are using multivitamins. When taking a multivitamin, it’s important to consider the ingredients to ensure you receive the essential nutrients your body needs to function at its best.
Research over the years has shown a connection between chronic diseases and vitamin deficiencies. Even with a getting enough vitamin D, balanced diet, you might still be missing out on some vital nutrients, which is why multivitamins can be beneficial.
Daily multivitamin intake can help maintain overall health, improve sleep quality, and manage stress effectively. But how do you know which multivitamin is right for you? You don’t need to be a nutritionist to identify a good one. Here are seven key ingredients to look for in a multivitamin:
Vitamin D
Vitamin D aids in the absorption of calcium and supports bone health. A deficiency can lead to back and bone pain, frequent illness, and hair loss. Since many people don’t get enough sunlight exposure, especially those who work indoors or live in colder climates, a multivitamin with vitamin D can be helpful. It’s also present in egg yolks and fatty fish.
Magnesium
Magnesium supports bone health, energy production, and helps reduce stress. If you’re not consuming enough magnesium-rich foods like soybeans, brown rice, nuts, and spinach, a supplement may be necessary.
Calcium
Many people, especially in the U.S., have inadequate calcium intake, which affects bone and dental health. Foods rich in calcium include fatty fish, beans, lentils, fortified cereals, and leafy greens like broccoli and kale.
Zinc
Zinc is crucial for a well-functioning immune system and helps the body use proteins, fats, and carbohydrates for energy. It also aids in wound healing. Foods high in zinc include pumpkin seeds, oysters, organ meats, brown rice, sardines, spinach, and tempeh.
Iron
Iron is essential for brain function, energy levels, and healthy red blood cells. It is particularly important if your diet lacks sufficient red meat.
Folate
Folate is vital for fetal development and preventing birth defects. It also helps manage conditions like depression and inflammation. Foods rich in folate include avocados, dark leafy greens, citrus fruits, and beans.
Vitamin B-12
Vitamin B-12 supports energy levels by aiding in the breakdown of proteins and fats, and ensures healthy blood cells and a functioning nervous system. It’s also crucial for DNA production. Sources of vitamin B-12 include poultry, meat, eggs, and fish.
Final Thoughts
While multivitamins can complement your diet, aim to get these nutrients from whole foods whenever possible. Each vitamin and mineral has its own set of natural sources, as listed above.