Can you take any vitamins, minerals and other supplements? I often get this question, so I decided to write a detailed Supplements Buying Guide. You will find my best advice in this.
Of course, it is first of all important that you eat healthy according to the Clean Eating Lifestyle . Vitamins and other pills can never replace your diet. Sometimes you still need something extra, because of your life phase, pregnancy, because you are sick, because of stress or for some other reason. That is why I give you my best advice in these Supplements Buying Guide, mainly based on orthomolecular nutrition.
The most important vitamins
I give you here an overview of the most important and most common vitamin supplements. That is, the multivitamin, vitamins B, C and D3. The other vitamins do not often give a shortage. Also consult your doctor.
Take a good multivitamin if you think your diet is not optimal. Do you often eat out of packages or in restaurants? Skip your meals and you do not get 300 grams of vegetables per day? Then take a multivitamin from a good brand, for example Solgar. A good multivitamin in addition to a healthy diet can help with detoxing and losing weight. It contains a large number of vitamins and minerals that your body needs.
2. Vitamin B-12 / B complex
Vitamin B12 is especially important for vegetarians because it does not occur in plants. If you take vitamin B12 supplements, put the pill under your tongue. B12 is thus absorbed faster in your blood. Choose a B12 in the form of methylcobalamin, for example from Solgar, because your body best absorbs this form of B12. Do you suffer from headache, fatigue, stress or menstrual pain? Then take a B complex. That includes B12 and another 7 B’s.
3. Vitamin C
If you do not get 300 grams of vegetables and 2 pieces of fruit a day, you could take a good vitamin C with you. Your body cannot make vitamin C yourself. The beneficial effects of Vitamin C are known. It supports your immune system, it contributes to good cholesterol and it reduces the risk of heart problems. Vitamin C also slows the aging of your skin. It is good to take a separate vitamin C supplement because the amount does not fit in a multivitamin.
You can also get an overdose of vitamin C, which does not happen quickly, but do not overdo it. Too much vitamin C can cause nausea, diarrhea and stomach pain.
You can also take Vitamin C extra via Camu Camu, which is powdered from a berry of the Camu Camu shrub. In the morning I do a teaspoon myself through my vegetable juice.[irp posts=”4402″ name=”How to Make your Own Pills of Vitamin C at Home”]
4. Vitamin D3
In the Netherlands, the majority of people have a vitamin D3 deficiency. That is because we get little sunlight and if we are already in the sun, then with a protection factor of 25. That is why I recommend taking a good vitamin D3, 1000 iu (“international unit”). Vitamin D3 helps prevent bone decalcification, so that you do not break easily when you fall. You also need vitamin D3 for your muscles. If you find yourself moving more difficult, this could have a deficiency of vitamin D3.
You can also take too much of vitamin D, the safe limit is 4000 iu. If you take more, you have an increased risk of heart problems.
5. Vitamin K2
In 2016, an important study was published in the online version of the scientific journal Thrombosis and Haemostasis. This research is the first of its kind, in which the long-term effect of vitamin K2 (menaquinone-7) on the health of the blood vessels was examined.
The results confirm that MenaQ7 vitamin K2 not only inhibited age-related vascular stiffness, but also showed a remarkable improvement in vascular elasticity.
This Dutch study was carried out at the University of Maastricht and confirms a connection that had already emerged from two large Dutch population studies (involving more than 20,000 people), namely a lower risk of calcification in the veins with a higher consumption of vitamin K2. from the diet.
The newly published study was conducted among 244 healthy, postmenopausal women between 55 and 65 years of age. This study shows that supplementation of the diet with vitamin K2 results in a reduction in vascular stiffness. The researchers expect that nutritional supplementation with vitamin K2 will also produce the same results in men as in the women in this study.
Vascular stiffness increases with age and is an independent risk factor for cardiovascular disease. Vascular stiffness due to calcification in the vessel wall causes unfavorable structural and functional changes to the vessel wall.
Vitamin K2 ensures that calcium stays in the bones and does not sit in the vascular wall. Calcium deposits in the blood vessels have a negative influence on a person’s life expectancy. This can add ten years to a person’s biological age, depending on the degree of calcification.
Furthermore, supplementation with vitamin K2 had a beneficial effect on the blood levels of a protein that plays a very important role in the prevention of arteriosclerosis.[irp posts=”4362″ name=”Best Vitamins to strengthen the nervous system”]
The most important minerals
Minerals such as magnesium, iron and calcium can not be produced by plants, animals or people. They are inorganic and must be removed from the soil. Plants and water absorb these substances from the earth and this is how you get – possibly via animal minerals – via your food. You do not have a shortage of most minerals, I mention here the most important ones that you can take as a supplement:
Magnesium supports healthy bones, good sleep, relaxed muscles and a balanced mood. You can find magnesium in green leafy vegetables, nuts, seeds, legumes and dark chocolate. Especially spinach, pumpkin seeds and black beans are rich in magnesium. Do you eat too little of these healthy products? Then you can build up a magnesium deficiency. This is very common. You notice when you can not relax, sleep badly, have stiff muscles, constipation and high blood pressure. Then take a magnesium supplement before you go to sleep.[irp posts=”4682″ name=”Magnesium Deficiency – Symptoms, Causes and Tips to Increase Naturally”]
The recommended dose for magnesium is 300 mg per day. Sometimes you need more, for most people 400 – 1000 mg is good. The best recordable forms are magnesium citrate, glycinate taurate or aspartate, also chelates are good.
Avoid magnesium carbonate, sulphate, gluconate and oxide. These forms are poorly absorbed by your body. They are cheap, you often find them in cheap supplements.
Many people take extra calcium for strong bones. I would not do this exactly. You can get your calcium much better from green vegetables and do strength training, not only if you are young, but also later in life.
Your body does not absorb calcium from supplements properly, and some studies show that your bones become even weaker when you take calcium tablets. More research needs to be done here, try it in the natural way with your diet and training.
Never take iron supplements on your own. You only need iron if you have a shortage of red blood cells, a doctor first has to observe this. Iron is an oxidant and too much iron can lead to cardiovascular diseases. Choose a multivitamin without iron. Most multivitamins for women do not contain iron.
Many people have a shortage of iodine, especially if you eat little or no bread. Make sure to include something from seaweed or kelp in your menu at least twice a week. I regularly do kelp noodles in my dinner. You could also take cell tablets from, for example, Solgar. Your body needs iodine for a good thyroid function. Consult with your doctor before you experiment with iodine. What are signs of iodine deficiency?
Depression, difficulty losing weight, dry skin, headache, fatigue, bad memory, menstrual pain, cold hands and feet, difficulty concentrating, thinning hair, constipation, weak muscles and stiff joints.
Essential fats can not be made by your body, so you must get them through your diet. You need essential fats for your skin and hair, for your mood, your brain, to support a healthy pregnancy, more energy and a neutral blood sugar level. So they are super important!
You have two ways to get enough essential fats: via your diet or via supplements. Start with your diet by, for example, chia seeds, ground flax seeds, hemp seed and olive oil every day and fish once or twice a week. Do you think you are not getting your essential fats? Then consider flaxseed capsules, fish and krill oil with EPA and DHA.
Recently I was at a lecture by dr. Brian Clement from the Hippocrates Health Institute in Florida. Dr. Clement is an opponent of fish and fish oil. According to him, you better get your omega-3 from chia seed and hemp seed. The reason is that the fats in fish and fish oil already oxidize within 20 minutes and then just carcinogenic.
Other specialists recommend fish and fish oil, including for your skin, protection of your organs and against Alzheimer’s. It remains difficult with nutrition to find the truth. That’s why you give this information so that you can make your own choice. I eat fish myself once or twice a week. I also take chia seeds, hemp seed, olive oil for omega-3.
Another supplement that is gaining popularity is probiotics. Probiotics are bacteria that help keep your intestinal flora healthy. Probiotics strengthen your immune system by helping your intestines absorb nutrients. 80% of your immune system is in your digestive system. If good bacteria are destroyed by stress, poor nutrition or antibiotics, probiotics can help to bring your digestion back into balance.
If you have intestinal problems, I would first eat as cleanly as possible and avoid all bread, pasta and dairy products for at least 4 weeks. Then look at how you feel. If you still have intestinal problems, leave the beans and nuts away, support your intestines with probiotics and consult a doctor. Choose good probiotics from for example Solga, Orthica or Vitals.
The best way to get your proteins from your diet. Do you do heavy strength training? Then you can after working out a good protein powder include, without artificial sweetener.
Herbs and Spices
The best thing is to use fresh herbs and spices in your meals.
Turmeric (yellow root) is really a superfood. It is a ginger-like root with an orange-yellow color. The substance curcumin in turmeric helps reduce inflammation. Turmeric can also reduce fatigue, improve your mood and help you think better. Grate fresh turmeric every day with your vegetable juices or your stir-fry dish and combine with ground black pepper for better shots. Do wear gloves because you get yellow hands from :-).
You can also buy turmeric in powder form. If you do not get enough of turmeric to eat, you can also buy it in supplement form! Then choose a good brand, such as Solgar.[irp posts=”4390″ name=”A New Research – Transgenic Purple Tomatoes could Prevent Cancer”]
Chlorella and spirulina powder
For your energy you can put a tablespoon of spirulina or chlorella through your vegetable juice every day. You also have special mixes (blends) of multiple green powders. The green powders contain a lot of chlorophyll and give you energy. In addition, they are rich in vitamins, minerals, antioxidants, enzymes and phytonutrients.
Detox with juices and smoothies
To detox your body and start your day really well, you can make a nice fresh vegetable juice or a green smoothie in the morning. The difference between a juice and a smoothie is that with a juice you omit the fibers, so your body absorbs the nutrients even faster and better.
So I start my day often with a fresh pressed vegetable juice and then I take a smoothie (with the fibers) or my oatmeal cooked in water. Therefore, change it.
Put in your juice or smoothie a lot of green leafy vegetables, and not too much fruit otherwise you will get far too many sugars. For that reason also not too much carrot, because that is quite starchy. How “greener” the better :-). It is best to buy fresh vegetables yourself, such as spinach, broccoli, beet, cucumber and then some ginger and half an apple.
I hope that with these tips I will help you a step further with the Healthy Lifestyle. Which supplement would you like to see added in this buying guide? Let me know!