12 supplements that doctors recommend for good health

Daily dose?

Maintaining good health and living longer can seem like a never-ending battle – now, doctors are sharing 12 supplements you should be taking to try to live longer, feel your best better and sleep well.

Vitamin D

Vitamin D, also known as the “sunshine vitamin,” is produced when we are exposed to sunlight. Many people lack energy because of the weather, indoor work and lack of proper nutrition. (Vitamin D is found in fatty fish, milk and egg yolks, among other foods.)

According to Harvard Medical School, older people, people with chronic diseases and people with dark skin are at a higher risk of developing this deficiency.

Vitamin D supports immune function and may reduce the risk of autoimmune diseases such as diabetes, asthma and rheumatoid arthritis. It is important for brain health and may reduce the risk of dementia.

Dr. Lavan Baskaran, who specializes in the treatment of stress / hyperactivity, told the Guardian last week that everyone should take a daily dose of vitamin D supplements.

“Unless I’m on summer vacation, I take 1,000 IU (international units) every day,” Baskaran said. “If I forget, I will feel low, anxious and tired from the joint pain.”

Omega 3

Omega-3 fatty acids have been shown to reduce inflammation, relieve period pain and regulate hormone levels.

Oily fish is a rich source of omega-3. Doctors recommend the supplement for those who do not get enough scaly substances in their daily diet – although the evidence of its benefits is mixed.

Magnesium

Experts have long touted the power of magnesium to aid sleep, ease menstrual cramps and post-exercise muscle aches.

Dr. Jenny Goodman, a member of the British Society for Ecological Medicine, recommends getting magnesium from food sources such as leafy greens and eggs.

He told the Guardian that he also takes a magnesium supplement in the evening to relax his muscles and send him into slumberland.

She notes that taking an Epsom bath is another way to absorb the benefits of magnesium.

Zinc

Dr. Zalan Alam, a general practitioner who specializes in improving the quality of life in old age, tells the Guardian that he takes 5 milligrams of zinc every day in winter to prevent illness.

The latest found in red meat, cashews and oysters, zinc plays an important role in supporting our immune system.

Research has found that it can help shorten the duration of a person’s cold by up to two days.

B complex

Goodman also takes a B complex daily, saying it boosts energy, balances blood sugar and detoxifies the liver.

The supplement is made up of eight B vitamins. When choosing the right one, Goodman cautions against pricey brands.

“Vitamins or minerals should be first on the ingredients list, so beware of cheap, commercial products that add artificial ingredients such as titanium dioxide, talc, potassium sorbate, parabens and citric acid – they are -additives, colors and flavors,” he told Molebeli.

Ashwagandha

Ashwagandha, a shrub native to Asia and Africa, is also called Indian ginseng. On TikTok, it’s known as the “shiny pill.” As an herbal supplement, ashwagandha has been shown to reduce symptoms of depression, improve mood, sleep and focus and provide a boost of energy.

A 2019 study found that taking ashwagandha ointment daily for 60 days significantly reduced anxiety compared to a placebo.

Vitamin C

Experts agree that vitamin C is good for immunity. According to the UK National Health Service, vitamin C also protects and promotes healthy cells, maintains skin, bones and cartilage and helps the body heal wounds.

The NHS advises people aged 19 to 64 to consume 40 milligrams of vitamin C every day. Your diet should provide this level. (Bananas and orange juice are good sources.)

Goodman also supplements her diet, and explains, “We need more vitamin C than our ancestors because of the pollution we live in, which along with stress depletes vitamin C. .”

Selenium

Found in Brazil nuts, organ meats, seafood, grains and dairy products, selenium is a mineral that can protect the body from infection.

Goodman says he takes 100 micrograms daily during the winter or when his roommate has a cold.

Chromium

Chromium is an essential trace mineral found in foods such as grape juice, yeast, shellfish and broccoli. It has been shown to improve blood sugar levels, help the body process carbs and curb sugar cravings.

It is important to monitor chromium intake, as excessive consumption can lead to adverse effects such as kidney damage and gastrointestinal problems.

Ginkgo

Well known to Chinese herbalists, an extract from the leaves of the ginkgo biloba tree has been used for centuries to treat ailments including asthma, bronchitis, fatigue and tinnitus. More recently, it has been used to reduce brain fog and fatigue associated with fibromyalgia, menopause and stress at work.

“Many neurologists in America take ginkgo because it has been found to be neuroprotective, which helps keep our memory strong,” Baskaran told the Guardian.

Like a lion

It comes from the mushroom of the same name, and tau has been shown to boost memory and focus.

A favorite of doctors and supermodels alike, lion’s mane mushrooms are rich in nutrients such as thiamine (vitamin B1), riboflavin (B2) and niacin (B3). They also contain important minerals, including manganese, zinc and potassium.

Garlic

Baskaran advocates garlic for heart health and disease prevention: “If you cook a lot and add garlic to your food, it’s great, but I don’t, so I supplement it for immunity. in diseases to prevent cough and cold.”