Basic Guide to Dietary Supplements and Vitamins

Which supplements to take to start taking care of yourself

Before starting, remember that dietary supplements are meant to accompany and complement a healthy lifestyle, not replace it. And we are not just talking about a balanced diet: rest, physical exercise, hydration, and your environment also make your life happier and healthier. Vitamin supplements may or may not be necessary depending on your goals, characteristics, and needs.

While generalizing is complicated, especially when talking about health, we can make a general and basic recommendation to serve as a guide to start optimizing your health thanks to vitamin supplements.

Dietary supplements, vitamins, and minerals you shouldn't be without

Magnesium

Magnesium is a mineral involved in hundreds of metabolic and hormonal reactions. It is necessary for proper muscle contraction, to control blood pressure, and for proper physical performance. It is also key for absorbing, transporting, and activating vitamin D.

There are many types of magnesium supplements on the market and it can be confusing to know which one to choose. Primarily, you need to ensure the supplement is highly bioavailable and does not cause gastrointestinal discomfort, such as magnesium malate and magnesium bisglycinate. 

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Total Magnesium

£19.36

4.94

(309)

Nutritional supplement to improve the synthesis of glutathione (our greatest antioxidant) in our body.

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Vitamin B12

Vitamin B12 is necessary for people who do not eat meat or fish regularly. A deficiency in this vitamin can lead to memory loss, mood swings, paresthesia (numbness and tingling sensations), leg and/or hand cramps, and/or anemia.

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Methyl-B12

£21.13

4.88

(16)

Red blood cell production, energy metabolism and neurological health

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Omega 3

Omega 3 is key for its role in resolving chronic inflammation, for reducing the risk of cognitive decline, for supporting neurodevelopment in children, and even being able to reduce the loss of muscle mass associated with age or injury. Furthermore, its association with vitamin D has been shown to be capable of reducing the onset of autoimmune diseases.

Omega 3 is a type of fatty acid that we cannot produce ourselves; we must consume it through food. You can find Omega 3 especially in oily fish, but it is difficult to cover the 0.3 - 0.5g of omega our body needs through diet alone, which is why supplementation is essential.

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Vegan Omega 3+

£17.67

4.93

(42)

General health, of plant origin

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Vitamin D

Vitamin D is key at normal levels to maintain bones in normal condition, the proper functioning of muscles and the immune system, and overall health.

It is fundamental and almost mandatory to supplement this hormone-vitamin, as it is known that more than 60-75% of Spaniards have an insufficiency or even a deficiency (even more serious) of vitamin D. And not just elderly people, but also young people. Vitamin D absorption is not present in food; we absorb it through the sun. However, this is insufficient even in summer.

The most current evidence supports the combined use of vitamin K2 with vitamin D3 for cardioprotective effects, as it prevents calcium from depositing in the arteries instead of the bones.

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Vitamin D3+K2

£16.71

4.92

(78)

Bone and muscle health

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Vitamin C

Vitamin C is an antioxidant with numerous extra functions: it contributes to collagen production, the regeneration of Vitamin E, and iron absorption.

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Vita C 500

£12.73

4.97

(39)

Protection against oxidative damage and immune system function

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Coenzyme Q10

Last but not least, Coenzyme Q10 is a fundamental pseudovitamin involved in cellular respiration and energy production in each and every cell of your body. The organs that consume the most CoQ10 are the most metabolically active: brain, heart, and muscles.

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Anti-OX Global

£34.39

4.29

(7)

Support your cellular health, energy, and skin from the inside out.

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Start your vitamin supplement

routine. This can be the starting point if you are considering beginning supplementation. Now you know which vitamins and minerals your body needs to perform all its functions in the best way. Supplementation is becoming increasingly necessary: because it is not enough to reach optimal nutrient levels through diet, no matter how healthy it is, but also due to external factors like pollution or even stress.

It is becoming increasingly necessary to incorporate a care routine from within, and knowing why and what for you are doing it is of vital importance. If you want to refine your selection of vitamin supplements, read the questions asked by Dr. Isabel Viña before recommending any treatment and create your own routine. Read the following article.