In today’s world, where access to diverse food products is available, yet their quality often leaves much to be desired, vitamins and minerals for health have become very popular. However, before buying them, it is worth understanding which substances you truly need, how to choose them correctly, and what to pay attention to.
Determine Your Vitamin Needs
Before purchasing vitamins, it’s essential to understand which substances your body lacks. Age, gender, lifestyle, diet, and even climate conditions can contribute to a deficiency or excess of certain vitamins.
Consult a Doctor
If you have chronic conditions or symptoms such as fatigue, hair loss, skin problems, or frequent colds, consult a doctor. A specialist can order tests to determine the levels of vitamins and minerals in the body. Test results will help accurately identify deficiencies.
Evaluate Your Diet
Many vitamins and minerals come from food. If you follow a strict diet, are vegetarian or vegan, or avoid certain foods (like dairy or meat), you may experience a deficiency in certain nutrients. For example, vegans often need vitamin B12, which is found in animal products, and those who don’t consume dairy might lack calcium.
Consider Lifestyle and Environment
If you live in northern regions with little sunlight in winter, you might face a vitamin D deficiency. People who work a lot and experience high levels of stress may need B vitamins and magnesium, as these support the nervous system.
Key Vitamins and Minerals: Which to Choose?
There are many vitamins and minerals, each playing a unique role in the body.
Vitamin D
This vitamin is vital for bones, the immune system, and metabolism. The main source of vitamin D is sunlight, so many people experience a deficiency in winter. Vitamin D supplements are useful for those who rarely get sunlight. It’s important to choose vitamin D3, as it’s absorbed better by the body than D2.
Vitamin C
This vitamin is known for its antioxidant properties and is essential for immunity, skin, and wound healing. Vitamin C can be obtained from fruits and vegetables, but if these are lacking, a vitamin C supplement can be beneficial. It’s best to choose slow-release forms so the body receives the vitamin throughout the day.
Magnesium
Magnesium helps with muscle cramps, supports the nervous system, and promotes good sleep. Magnesium deficiency is often seen in people with high stress levels, as it is quickly used up by the body. There are several forms of magnesium — magnesium citrate, malate, glycinate. Citrate is good for digestion, malate for energy metabolism, and glycinate for sleep and relaxation.
Iron
Iron deficiency is a common issue, especially among women, children, and people who don’t eat meat. Iron is essential for blood and maintaining energy levels. Choose iron supplements in the form of bisglycinate or other easily absorbed forms, as these are gentler on the stomach and better absorbed.
What to Consider When Choosing Vitamins and Minerals?
When buying vitamins and minerals, it’s essential to consider their form, dosage, and quality.
High-Quality and Certified Supplements
It’s best to purchase vitamins in pharmacies or from reputable manufacturers. Check the composition: high-quality supplements do not contain artificial colors, sweeteners, or other additives. It’s also useful to verify supplements for certifications.
Bioavailability of Vitamins
Bioavailability determines how well a vitamin or mineral is absorbed by the body. For instance, folic acid (the synthetic form of vitamin B9) is less absorbed than the active form methylfolate. Similarly, calcium citrate is preferable because it’s better absorbed, especially for people with low stomach acidity.
Combinations of Vitamins and Minerals
Some nutrients are better absorbed together. For example, vitamin D helps the body absorb calcium, and vitamin C improves iron absorption. Complex supplements are helpful, but in some cases, it’s better to choose individual components, especially if you need a specific vitamin or mineral.
Choosing vitamins and minerals should be a conscious decision, considering individual needs. Understanding your body’s characteristics, lifestyle, and diet helps determine which nutrients you specifically need.