Many people don’t really follow a healthy diet. This is why many are taking dietary supplements to supply their nutrition needs and make them a part of their daily vitamin routine. These substances are intended to provide nutrients that are not consumed adequately by eating different kinds of food. Some supplements are also believed to lower your risk of developing many health problems and support general wellness. This includes vitamins, minerals, amino acids, proteins, and other substances. They are available in different forms, too, such as capsules, tablets, extracts, liquids and powders that you can mix in your drink and food. 

Nowadays, there are tons of different kinds of supplements in the market, with each promising great health benefits to the public. But did you know that not all supplements are for you? Taking just anything without proper recommendation or knowledge can easily create an imbalance in your body, so it is crucial to know which ones you can take, how much, and where to get them. One common mistake of people wanting to stay healthy is taking anything that they have read as effective or has worked for others. While it is true that most supplements have health benefits, not all people have the same requirements when it comes to the various vitamins and minerals that their body needs. It is vital that you know what each and every one of them does and how they affect the body. 

Vitamins and Minerals 


The human body needs raw materials to function well. Without consuming enough vitamins and minerals, your body organs won’t be able to sustain life and perform their beneficial role to provide general wellness. Here are some major vitamins and minerals that are essential to maintain our body strong and healthy along with recommended amounts per day based on an average adult requirement.

  • Calcium – essential for building strong bones and carrying out many important body functions. It is also beneficial to the muscles and nerves to relay messages to the brain from different body parts. Typically found in milk and non-dairy products such as soy, cheese, yoghurt and kale. The recommended amount of calcium that should be taken in a day is 1,000 milligrams.
  • Fibre – important in regulating the body’s usage of sugar, lowers bad cholesterol (LDL) and is responsible for keeping hunger at bay. This is commonly sourced from plant-based food such as lentils, fruits and vegetables. The average required fibre per day is between 25 to 30 grams.
  • Folic acid – vital in heart health, cell growth and how they work. Folic acid is also essential in pregnant women because it helps prevent birth defects. It works along with vitamin B12 and vitamin C to help the body create new proteins and helps form new red blood cells to prevent anaemia. Foods such as dark leafy vegetables, whole grain bread, and fortified cereals are rich in folic acid, while the recommended amount for adults is 400micrograms, while between 400 to 800 micrograms are recommended for pregnant women.
  • Iodine – an essential mineral that helps the thyroid in making hormones that control the body’s metabolism and other essential body function. It is commonly found in seafood, seaweeds, iodized salt and dairy products. The recommended daily intake of iodine is 150 micrograms for adults.
  • Iron – the most important component for red blood cells production and many enzymes. It helps the blood carry oxygen throughout the body via circulation. It is commonly sourced in food such as dark meat, beef, spinach, lentils, and beans. The average daily recommended intake for iron is 18 milligrams per day. 
  • Zinc – needed for the body’s immune response, nerve function and reproduction. It is also believed to play a huge role in the breakdown of carbohydrates, cell growth, and wound healing. Common sources of this mineral are red meats, some seafood, and fortified cereals. It is advised to limit zinc intake to 40 milligrams per day for adults.
  • B vitaminshelps with brain function, cell metabolism and promotes cell health. Vitamin B complex rich foods are meat, whole grains, eggs, legumes, fruits, and seeds. The daily average intake are as follows: B-1: 1.1 milligrams, B-2: 1.1 mg, B-3: 14 mg, B-5: 5 mg, B-6: 1.3 mg, biotin: 30 micrograms, folic acid: 400 mcg, B-12: 2.4 mcg.
  • Vitamin C helps support the immune system, protects from cell damage and aids in the production of collagen. Citrus fruits, bell peppers and broccoli, are packed with this essential vitamin. The average recommended daily dose for adults is 65 to 90 milligrams.
  • Vitamin Daids the bones, muscles and immune system. It also supports the communication between the brain and the whole body. You can get vitamin D from fish oil, fortified milk and cereal products. The daily recommended intake is 400-800 IU per day.
  • Vitamin Ehelps protect the cells from damage. It is commonly sourced from almonds, sunflower seeds and vegetable oil. The average daily dose is 1000 mg.
  • Vitamin Kaids bone health and blood clotting. Vitamin K is commonly found in vegetables such as broccoli, spinach, Brussels sprouts and cabbage. The recommended daily dose is 90-120 micrograms.

Some Supplements That Can Support The Body

  • Cannabidiol (CBD) oil is an all-natural supplement that is suggested to possess a wide variety of therapeutic benefits that can help with many illnesses and diseases. Many people tend to use CBD for focus, pain, sleep, anxiety and general wellness. CBD oil also comes in lots of different formats, such as CBD pods, tinctures, softgels, gummies, amongst many others.
  • Curcumin, which is typically found in turmeric, is one of the famous supplements used in many parts of the world since the early times. It is known to have a powerful pain-relieving effect, anti-inflammatory properties, and is an excellent antioxidant. It is also usually used as a herbal supplement to treat high cholesterol, liver disease and depression.
  • Fish oil is rich in omega-3 fatty acids and usually contains vitamins A and D. It supports heart health, reduces inflammation, high blood pressure and blood triglyceride levels. 
  • Ashwagandha is acknowledged as an ancient herb that helps with brain function and has anti-cancer, neuroprotective, analgesic and anti-inflammatory properties. It also aids with the management of stress, anxiety, depression, amongst many others.
  • Coconut oil contains healthy fatty acids that help boost your heart health and immune system, increase HDL, protect hair and skin, and it may also encourage fat burning and reduction of hunger which may aid weight loss.

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