what are the top 5 supplements everyone should take

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what are the top 5 supplements everyone should take

what are the top 5 supplements everyone should take

Introduction

  • What are the top 5 supplements everyone should take ? Selecting the top 5 best supplements to take for general health is not so easy at all.
  • Nearly more than half of the people in US take dietary supplement regularly.
  • When there are so many options are available, sometimes it is very difficult to decide which supplement is the best for us.
  • It actually depends on our requirement based on, preferences, health conditions and medicine interaction.
  • In a real world, our daily diet would give all the nutrients we need. However, since most persons don’t follow a perfect diet plan, supplements are necessary for additional nutrients.
  • It is particularly even more important if, person has food allergies to certain foods or follows a strict vegetarian diet.

Here are the list of top 5 best health supplements, which provide optimum health for everyone.

what are the top 5 supplements everyone should take

1-Multivitamins

  • Normally, a multivitamins consists of the basic vitamins, including vitamins A, C, D, E and a little of the  vitamin B.
  • The need of multivitamins depends on the age also. For instance, a multivitamin gummy given for a 10 year old child will contain different amounts of nutrients. It will be slightly different in a  60 year old female who is taking the same multivitamin.
  • Multivitamins supports a balanced immune system and provide defense against illnesses. It helps in bone and muscle function and also maintains healthy blood pressure level too. It also protects against dangerous free radicals.
  • Meats, poultry, fish, carrot, sweet potatoes, spinach, beans, citrus fruits, nuts, seeds, vegetable oils are the richest sources of vitamins.
  • It is usually said that, for those person, who eat a healthy diet, a multivitamin may have little role. But the problem is that everyone is not capable to eat a healthy diet.
  • More than 90% of the persons in US used to get less than the Estimated Average Requirement for vitamin D and vitamin E from food sources alone.
  • Healthy diets itself contain nutrient gaps. Luckily we can count on a daily multivitamin to aid fill in those gaps. It also provide our body with some valuable nutritional cover and support.
what are the top 5 supplements everyone should take

what are the top 5 supplements everyone should take

2- Calcium and Vitamin D 

  • Our bones contain 99% of our body’s Calcium. It covers the recommended level of daily calcium intake that is important for healthy bone.
  • As our age increases, our daily requirements increase gradually.
  • Green leafy vegetables, milk, yogurt and cheese are great sources of calcium.
  • Nearly  three times a day are needed for us  to meet the recommended dietary allowance (1,000 mg to 1,200 mg for adults).
  • It  can be challenging for many person. So calcium supplement can help seal this nutrient gap.
  • Calcium is primarily responsible for strengthening our strong bone and teeth.
  • Calcium has a major role in muscle contractions, nerve function, regulation of  heartbeat and blood clotting.
  • It is very easy to get calcium through calcium rich food and dietary products
  • Most of the person  don’t consume enough calcium  to support bone health. Actually, about 43% of people in US don’t  get recommended calcium  from diet. Top 5 best health supplements in the World.

Vitamin D

  • Vitamin D is an important vitamin, because it helps our body to absorb calcium. It reduces the risk of cancer and also decreases chances of developing type 2 diabetes. It also helps in, strengthen immune system.
  • Yet, more than 50 percent of the world’s population has vitamin D deficiency.
  • There are some foods which contain vitamin D, that gives body’s daily requirement.
  • In this world, most person do not get enough exposure to sunlight to find the necessary vitamin D. Top 5 best health supplements in the World
  • Sunscreen creams blocks our ability to make vitamin D.  Therefore, this vitamin is very important in our supplement list.
  • Vitamin D is a type of an essential fat-soluble vitamin that supports  teeth ,bone, muscle and increase immunity.
  • There are limited sources of food which are rich in vitamin D, as a result nearly 90% of the persons in US not able to meet their daily requirement of vitamin D. It makes vitamin D as a nutrient of public health concern.

How to Get Vitamin D in  Diet

There is list of most common foods containing  both calcium and vitamin D: 

  • Milk products, yogurt
  • Some Breakfast cereals, leafy green vegetables
  • Calcium fortified orange juice
  • The recommended dose for children and adults under the age of 70 is 600 IU (15 mcg) of vitamin D per day.  For Old age people (over 70 year) this dose is nearly 800 IU (20 mcg) per day. Top 5 best health supplements in the World
  • If it is not possible to get this amount of vitamin D with our regular diet, we should think taking  vitamin D in the form of supplements to close this nutrient gap.
what are the top 5 supplements everyone should take

3-Magnesium

  • Magnesium is a type of  an essential nutrient. This means we must get it from either food or supplements. This nutrient is best known for bone health and energy production.
  • It also helpful in regulation of  blood sugar and blood pressure, since it is involved in several different types of biochemical reactions in our body.
  • The main source of magnesium in our body is legumes, whole grains, seeds, leafy vegetables and avocados. Foods with dietary fibers are also the great source of magnesium. What are the top 5 supplements everyone should take ?

Some other benefits of magnesium are

1-Helpful in reducing sleep problems

2-Decrease stress and cool nervous system

3-Balance muscle and nerve function

4-Build bone, protein and D.N.A. also.

Nearly more than 50 percent of person in US not taking enough magnesium in their diet.

4-Fish-oil

  • According to number of researches, fish oil is a very good source for healthy heart.
  • Inflammation is responsible for  damage of  blood vessels  as a result, putting us  at greater risk of having a stroke or developing heart disease.
  • Omega 3 fatty acid is present in rich amount in fish oil. Omega 3 fatty acid reduces the inflammation in blood vessels. Apart from this, Omega 3 fatty acids also:
  • Reduce triglycerides, the amount of fat present  in our blood
  • Help in reducing blood clotting, so chances of stroke further decreases.
  • Lessen the risk of developing heart disease.
  • Reduce irregular heartbeats and maintain heartbeat better.
  • Oily fish like,  Salmon fish and anchovies are very good source of omega 3 fatty acid. If they are not the part of our regular diet, we should take as supplement for healthy heart.  
what are the top 5 supplements everyone should take

what are the top 5 supplements everyone should take

5-Probiotics

  • Probiotics are  types of good or useful bacteria that maintain a healthy digestive system in our body.
  • Fermented or cultured foods such as yogurt and cheese are the natural sources of probiotics.
  • Probiotics in dietary supplements are good source of healthy digestive balance.
  • Probiotics are not only found in supplements, but also used as food additives in cereals and snacks.
what are the top 5 supplements everyone should take

Conclusion

What are the top 5 supplements everyone should take ?

  • We take the nutrients from the food we eat, and we will find all the nutrients we need, as long we are eating a balanced diet.
  • As per nutritional experts and doctors, supplements are not the alternatives of  balanced healthy diet. Because health supplements should be considered as boosters only not replacement. Top 5 best health supplements in the World
  • Before start, we should always consult our doctor  about these top 5 best health supplements.

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