In our previous post we started what can be a long journey into the world of vitamins. While there are a multitude of options out there, sometimes a simple multivitamin does the trick, but how do you know exactly what to look for in a multivitamin when there are so many to choose from? You can fill your fridge with all the healthiest foods in the world, and still be lacking in some very important nutrients. Here are a few key ingredients to look for to ensure you will have a successful trip down the vitamin aisle.
Magnesium. Magnesium is considered an essential nutrient, it’s critical that we get it from supplements or food. Known as an important source of energy production and bone health, magnesium is also recognized as the nutrient that helps us sleep better, reduces stress by way of calming the nervous system, balances blood sugar levels, and makes protein, bone, and DNA. You can get a decent amount of the daily recommended 300-320 mg by eating spinach, brown rice and nuts, however; in most cases, it’s necessary to supplement. Recommended forms of magnesium are citrate, chloride, aspartate, and lactate, look for those ingredients while you navigate your way through the multivitamin aisle.
Vitamin B-12. You’ve likely seen a variety of different bottles that claim they have B vitamins. That is because there are eight different vitamins that work together to develop and maintain our body’s energy supply, by breaking down the fats, proteins, and carbs after we consume them. Each of these B vitamins has an important job, especially B-12 because it works to sustain blood cell health, while creating DNA. Sources of meat, fish, eggs, and poultry are great sources of B-12, which means that vegetarians and vegans have a tendency to be deficient. Aim for a multivitamin that has 1 to 2 mcg of B-12. It may be listed as methylcobalamin or methyl B-12 on the vitamin bottle, as it comes in several different forms.
Vitamin D. This powerhouse nutrient allows our bodies to absorb calcium, which prevents us from having bone and back issues while also lowering our likelihood of getting sick. The sunlight is our main source of vitamin D and we should be able to get the recommended dose with 15 minutes of sun exposure a day, however; depending on where you live and what you do for work, you may be stuck indoors or in sunless conditions for the majority of the year. More than 40 percent of people do not get enough vitamin D from the sun, which is why it’s crucial that this nutrient is plentiful in your multivitamin.
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