Which nutritional supplement should I take?
Balanced and regular nutrition, healthy sleep, and physical activity are essential for a quality life. However, the hustle and bustle of daily life and chronic fatigue can sometimes weaken the body and cause it to lose its resistance. In such cases, using nutritional supplements under the supervision of a specialist may be necessary to improve health. We have compiled the 10 most effective nutritional supplements for the body:
The 10 Most Effective Nutritional Supplements
1. Probiotics
Probiotics are the source of a healthy gut flora. The gut, considered the body's second brain by the medical world, is also responsible for overall health. They offer numerous benefits, from strengthening the immune system to regulating the digestive system. They can be obtained directly from fermented foods or taken as supplements. However, it's important to ensure they are in a form that can pass through the intestines without being affected by stomach acid. Regular use will yield the most effective results.
2. Vitamin C
Vitamin C is the most important vitamin for a healthy body. It strengthens the immune system, acting as a shield against infections. It's also a very powerful antioxidant. It protects your joints and strengthens your bones. It's also essential for skin health. With regular vitamin C intake, you can achieve brighter and healthier skin. The minimum recommended daily amount is 300 mg. Citrus fruits, red and green peppers, and leafy greens like arugula and parsley are among the best sources of vitamin C. If the body is deficient, it should be taken as a supplement.
3. Omega-3
Omega-3 fatty acids are essential fats that should be included in your diet. These fats are extremely healthy for the body and play a crucial role in physical and brain development. A minimum of 250 mg is recommended daily. While fish is the best source of omega-3, in some cases the body may not get enough from diet alone. Therefore, supplementation may be necessary. Omega-3 supplements, especially recommended for heart patients, are also essential for skin, hair, and nail health. They also help alleviate joint pain and prevent fatigue.
4. B Vitamins
B complex vitamins, which are particularly effective on the nervous system, also have positive effects on mood. Deficiency is commonly seen in vegetarians, as animal products are the best source of B vitamins. The most significant problems seen with deficiency are sudden mood swings, fatigue, dizziness, and pale, yellowish skin. If you experience these symptoms, it's beneficial to consider supplementation under the supervision of a specialist.
5. Calcium
Although calcium, a mineral essential for bone health, is abundant in milk and dairy products, some individuals may experience a deficiency. This can lead to various health problems. You can balance your body with appropriate doses of calcium supplements. However, remember that calcium needs vitamin D to be absorbed by the intestines and deposited in the bones. Therefore, don't neglect to have your vitamin D levels checked.
6. Vitamin D
Vitamin D is the best support for the immune system, muscles, and bones. Vitamin D deficiency is more common, especially in people who lack sun exposure and have dark skin. Fish and egg yolks are rich in it. However, while genetic deficiency is widespread globally, it is possible to prevent it. It's beneficial to have your blood vitamin D levels checked and then take appropriate doses of supplements.
7. Collagen
Collagen, a protein of vital importance both structurally and functionally in tissues and organs, is the most abundant type of protein in the body. Therefore, sufficient collagen synthesis and intake through diet are crucial for health. If deficient, it should definitely be taken as a supplement. Its benefits include improving skin health, preventing bone loss, relieving joint pain, balancing muscle mass, and protecting heart health.
8. Magnesium
Magnesium, an essential mineral for the body, is found in many foods, but as soil quality decreases in food production, the body naturally cannot absorb sufficient amounts. Therefore, magnesium supplementation becomes unavoidable. Its health benefits are numerous: it nourishes bones and muscles, balances the nervous system, relaxes blood vessels, and regulates blood sugar.
9. Zinc
If you're looking for a supplement to fight infections, zinc is for you! It supports immunity, helping the body resist invasion by viruses and bacteria. It's a crucial mineral for metabolic functions; your body needs 8-10 mg of zinc per day.
10. Turmeric
Turmeric is one of the most effective spices used to prevent all kinds of health problems. Therefore, in addition to its regular use, you can also take it in appropriate doses as a 'curcumin' dietary supplement. It reduces pain by preventing inflammation in the body. Besides being a very good source of antioxidants, it also has a protective effect on the liver. If you also use black pepper in your meals along with turmeric, you can increase the absorption of turmeric in the body by 20-30 times thanks to the active ingredients in both.