Supplements what should i take

The MyDS app provides the latest supplement information and lets you keep track of the vitamins, minerals, herbs and other products you take. You can even keep track of supplements taken by your parents, spouse or children. Speak to your health care providers about products of interest and decide together what might be best for you to take, if anything, for your overall health.

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For wellness toolkits, visit www. 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 like some plant milks or soy products 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. That collagen supplements are having a moment right now is perhaps unsurprising given they are marketed as wrinkle-fighting elixirs of youth that tantalisingly promise to make skin appear more youthful while also minimising joint pain and stiffness.

A major building block of the cells, tissues and organs, collagen is an essential naturally occurring protein in the body, needed for healthy bones, joints and skin. Think of it as the scaffolding that holds the body together and, while we might produce it naturally, this process slows down from our mids onwards.

You can increase collagen production very effectively through your diet — eggs, beans, meat, shellfish, nuts, vitamin C-rich citrus fruits, berries, peppers and bone broth when simmering bones in water, collagen and other minerals seep into it are all excellent sources. Do collagen supplements offer the same benefits? Mmm, maybe. Maybe not. She adds that stimulating and protecting collagen should come from your diet, safeguarding your skin from UV damage using a high-factor sunscreen UV rays cause collagen degradation and possibly facial treatments like intense pulse light therapy and micro-needling, which help stimulate new collagen.

If you do go down the supplement route, how long is it before you see results? It should also be pointed out that collagen is mostly derived from animals and fish. Plant-based vegan and vegetarian versions might claim to encourage collagen production via amino acids that are said to mimic the composition of animal collagen but, as things stand, there is little evidence to support this. Our experts were cautious but optimistic about the effects of collagen supplements.

It should also be said that many of the clinical trials on them have been small and funded by companies that make collagen products. It is a more absorbable form of collagen as it is broken down into smaller, more easily digestible particles or peptides which, in theory, your body can then pick up and use in areas where it is most needed. 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 although it is rare anyone in this country is deficient in vitamin C , hyaluronic acid a natural substance that holds water and helps to keep skin springy and plumped up and biotin part of the B vitamin family which has been shown to improve hair health, including thickness and shine.

Discover the power of the golden ingredient with our round-up of the 5 best turmeric supplements to help ease joint pain and fight. IndyBest product reviews are unbiased, independent advice you can trust. On some occasions, we earn revenue if you click the links and buy the products, but we never allow this to bias our coverage.

The reviews are compiled through a mix of expert opinion and real-world testing. Want to bookmark your favourite articles and stories to read or reference later? Start your Independent Premium subscription today. Coffee Coffee capsule machines Espresso machines Coffee pods Coffee grinders Bean to cup coffee machine Filter coffee machine Cafetieres. Bathroom Bathroom scales Electric toothbrushes Bath towels Bath mats. Mattresses Mattresses Mattress buying guide Mattress toppers. 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. Another nutrient to note is choline, which is widely understood to play a critical role in nerve and brain function. Meat, eggs and poultry are all excellent sources of choline. Strict vegetarians may want to consider taking a choline supplement.

Each of the essential vitamins and minerals plays a complex set of roles in the body. Magnesium, for example, is a vital element in over biochemical reactions, ranging from protein synthesis to nerve function. It is not hard to imagine the broad potential for health symptoms to arise from a deficiency in this one mineral. In addition to vitamins and minerals, there are other nutrients that are backed by established research, including omega-3 fatty acids. These examples represent opportunities to improve wellness beyond the basics of vitamin and mineral intake.

The RDI is simply how much of each nutrient is needed each day for healthy adults. Who needs it? All adult women, especially the following:. How much should you take? Women ages 50 and younger should consider a daily calcium supplement of at least milligrams and eat calcium-rich foods such as milk, cheeses and other dairy foods and fortified products.

If you are older than 50, consider taking a daily supplement of , mg on top of eating calcium-rich foods. And if you take more than 1, mg daily, split the dosage and take half in the morning and half in the evening to ensure maximum absorption. This is often the case for some women as they get older as well as women taking medications that reduce stomach acid production to treat ulcers.

If you have a history of kidney disorders or are taking diuretics or other medications daily, talk to your physician before taking a calcium supplement. Fish Oil: Heart Healthy Fish, such as mackerel, lake trout, herring, sardines, albacore tuna and salmon, are a rich source of omega-3s, namely EPA eicosapentaenoic acid and DHA docosahexaenoic acid.

Why is fish oil important? Omega-3s are important for heart and blood vessel health and for reducing circulating triglycerides to lower heart disease risk. These special fats also support healthy joints, reduce inflammation and optimize brain operations. Some research has tied poor omega-3 intake to moodiness and depression. Take omega-3 supplements with food for better absorption and tolerance. Only take fish oil supplements certified to be very low in heavy metals, contaminants and research products.

Folate: Think Green Folate is a water-soluble B vitamin. Its name is derived from foliage, as folate is richest in food sources such as leaves spinach, asparagus and fruits cantaloupe. Why is folate important? You need folate to look healthy. Nor would they make new cells and tissue, such as skin and hair.