The body needs vitamins and minerals for essential functions, development, and optimal organ performance. Every vitamin and mineral serves a specific purpose, impacting many bodily functions such as neuron and bone health, vision, immune system function, blood clotting, red blood cell production, muscle function, and protein synthesis.
Food is the primary source of the majority of vitamins and minerals. Nevertheless, some people require supplementary supplements to fulfill their vitamin and mineral requirements. What types of supplements are necessary for maintaining physical fitness every single day?
Top supplements needed to be fit every day
Vitamin D
Vitamin D is crucial for the maintenance of strong bones and a number of other bodily functions, such as:
- Helps calcium absorption
- Supports the immune system
- Promotes bone health and inhibits bone disintegration in adults
- Prevents hair loss
Generally, it is recommended to consume 400–800 IU of vitamin D per day, with the amount varying based on age. Initially, it is necessary to take a vitamin D level test in order to determine the appropriate amount of vitamin D intake for your body condition.
Magnesium
Magnesium is a critical mineral that is essential for the proper functioning of the body. It is involved in the synthesis of proteins, the formation of bones, the replication of DNA, the regulation of blood sugar levels, and the calming of nerves. Additionally, it is involved in the regulation of muscle contraction and relaxation, the regulation of energy production, and the regulation of bone health.
Magnesium supplements can be consumed at a daily dosage of 300–320 mg to supplement magnesium deficiencies.
Calcium
Bones and teeth are primarily composed of calcium. The primary purpose of this intake is to establish and preserve bone strength and structure. Lack of calcium can lead to osteoporosis, particularly in women who experience early bone density loss.
Additionally, calcium provides several benefits to the body, such as:
- Muscle contraction
- Transmission of nerve impulses
- Blood clotting
- It helps release hormones and enzymes that are important for body function
It is recommended for people take 1,000 mg of calcium daily as a supplement if they do not acquire enough calcium from food sources.
Zinc
Zinc is necessary for the proper functioning of the immune system. Inadequate levels of zinc can disrupt the functioning of the immune system and increase the susceptibility to infections.
Zinc is also essential for the synthesis of proteins and DNA, which is crucial for the wound healing process. The body uses carbohydrates, protein, and lipids for energy with the assistance of zinc. Zinc is also essential for the normal function of various enzymes in the body, as well as for cell division and growth.
If your dietary intake of zinc is inadequate to fulfill your zinc requirements, you may consider taking zinc supplements at a dosage of around 8–11 mg for adults.
Vitamin B12
Vitamin B12 is a component of the vitamin B complex, which is crucial for the preservation of myelin. Neurological disorders and nerve injuries may result from a B12 deficiency. A deficiency of vitamin B12 can result in megaloblastic anemia, as it is involved in the production of red blood cells in the bone marrow.
Vitamin B12 should be consumed at a rate of less than 3 milligrams per day.
Iron
Hemoglobin in red blood cells is responsible for carrying oxygen around the body, and iron is an essential component of this molecule. When oxygen levels are high, cells produce more energy as well. Symptoms of iron deficiency anemia include pale skin, weakness, and exhaustion.
Iron supplements of at least 18 mg per day should be considered by menstruating women, adolescents, pregnant women, and vegetarians and vegans.
A person's supplement requirements could vary based on factors like age, gender, level of physical activity, and preexisting medical issues. Discuss with your doctor or a nutritionist about your specific needs to figure out the optimal dosage.
If you have any additional inquiries regarding dietary supplements, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.
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- dr. Alvidiani Agustina Damanik
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