- Many people do not get enough vitamin D, iron, vitamin B12, calcium, magnesium, and essential fatty acids.
- Most of these nutrients can be found in food, but alongside eating a balanced diet, taking a supplement is a convenient way to support you’re getting your daily dose in a form that your body can absorb.
There are a variety of nutrients that are essential for your general health. Some, the body can make on its own (non-essential nutrients) and others need to be obtained through food or supplements (essential nutrients). From supporting your immune system to building strong bones, micronutrients (vitamins and minerals) are needed for nearly every bodily function.
Most nutrients can be found in a well-balanced diet, but many of us are low in several important nutrients.
Let’s take a look at some important nutrients that are often overlooked, and the best foods and supplements to help you reach your daily dose.
Vitamin D deficiency is a global health issue: about one billion people worldwide have vitamin D deficiency, while 50% have some level of vitamin D insufficiency.
The sun is the body’s main source of vitamin D, so a lack of adequate sunlight is usually the main cause of a low vitamin D status. With more and more time being spent indoors, people are becoming increasingly low in vitamin D. People who spend most of their time inside, such as the elderly, or those who live in places with longer winters are at a greater risk of low vitamin D status.
Low vitamin D can also be more prevalent in people with darker skin, because pigmentation can reduce vitamin D production in the skin from sunlight.
Vitamin D plays a crucial role in bone metabolism and calcium absorption, so getting enough vitamin D can help maintain healthy bones and teeth.
Iron deficiency is one of the most common nutrient deficiencies in the world, affecting more than 25% of people.
Women of childbearing age are even more susceptible to low iron status due to the iron that is lost during menstruation. A recent study found that one in two pregnancies are affected by low iron intakes, and yet 40% of the women in the study had never had their iron levels checked.
People who eat a plant-based diet are also at a greater risk of being low in iron because they will only consume non-haem iron, from plants, which is not absorbed by the body as easily as haem iron, which is found in animal products.
-Foods that contain iron:
Meats, poultry, and seafood are the richest sources of heme iron — an absorbable form of iron. Fortified grains, nuts, seeds, legumes, and vegetables contain non-heme iron
Your body’s ability to absorb vitamin B12 decreases with age, so older adults are also at a greater risk of low vitamin B12 status. More than 20% of older adults may not be getting enough vitamin B12
-Foods that contain B12:
Vitamin B12 is found in a wide variety of animal foods and is added to some fortified foods. Most plants – other than algae – do not have any vitamin B12 unless they are fortified with it. The best sources of vitamin B12 are beef liver and clams. Fish, meat, poultry, eggs, and other dairy products contain some vitamin B12 as well
-Plant based diets & vitamin B12:
Because most plants do not make vitamin B12, those who subscribe to a plant-based diet may need more vitamin B12 if they don’t eat grains that have been fortified with the vitamin or take a vitamin supplement.
Calcium isn’t just important as a child for “helping your bones develop.” It’s important in every stage of your life
Calcium is the main mineral found in bones, and it is the most important mineral for bone health. Because old bone tissue is constantly being broken down and rebuilt with new bone tissue, it’s important to consume calcium daily to help maintain bone strength
-Foods that contain Calcium:
Calcium-rich foods are dairy products, especially hard cheese. Nuts and seeds are also rich in calcium, especially almonds, sesame, and chia seeds. Calcium-rich vegetables include kale, broccoli, watercress, and spinach.
If you struggle to consume enough calcium through your diet, consider taking a supplement
Magnesium is an important mineral that plays a role in over 300 enzyme reactions in the body. Magnesium is essential for bone mineralization, helps muscle contraction and relaxation, and supports energy metabolism in the body.
It is a heart-healthy mineral too – helping to support a normal heart rhythm. Magnesium also plays a vital regulatory role in the central nervous system and supports nerve cell function. It can help with occasional stress and a calm, relaxed mood
Essential fatty acids are “good fats” that must be provided by food or supplements. Omega-3 fatty acids are particularly important for supporting heart and cardiovascular benefits.
A significant number of American adults fail to meet the recommendations for essential fatty acids intake. Fast foods and other convenience foods – have upset the traditional dietary balance of omega-3s and omega-6s. Trans fats, found in partially hydrogenated oils, interfere with how the body normally uses omega-3s and omega-6s.
-Foods that contain Omega-3 Fatty Acids:
Many foods are rich in omega-3 fatty acids. The best sources of omega-3s are fatty fish, such as salmon, trout, and shellfish. Walnuts, chia seeds, hemp seeds, and flaxseeds are also great sources of this nutrient.
It can be difficult to get adequate amounts of essential fatty acids from diet alone, so consider including a supplement in your daily routine.
The vitamin D3 in this product is the same form produced by our body when exposed to sunlight. Vitamin D is one of four fat-soluble vitamins, which is why this formula provides vitamin D3 in oil-based softgels to promote optimal absorption.
The perfect form of vitamin D3 for anyone who doesn’t like swallowing capsules. Available in a delicious orange flavour, simply add the required amount to any liquid for an added drop of sunshine.shop vitamin d3
Solgar® Gentle Iron Vegetable Capsules help promote energy utilization, improve iron status, and form new red blood cells that help transport oxygen throughout your body.* This patented, chelated formula is non-constipating and gentle on your stomach. And, it’s non-GMO, vegan, gluten-free, dairy-free, kosher, and halal.
“Koji” is the Japanese word for “cultured grain.” For over 2000 years, the koji fermentation method has been used in Japan to make various fermented foods. Solgar® Earth Source® Koji Fermented Iron is clinically studied to be released more slowly, giving you a steadier absorption rate when compared to more common sources of iron.
It supports red blood cell production and helps deliver oxygen to cells. It also supports energy utilization.* Plus, it’s non-GMO, vegan, gluten-free, dairy-free, kosher, and halal.SHOP IRON
In an easy-to-take liquid formula, this B12 provides a great solution for anyone who has difficulty swallowing pills or capsules. The liquid formula is easily absorbed by the digestive tract and offers 2000 mcg of vitamin B12 and seven other essential B-vitamins.
Methylcobalamin is the active, coenzyme form of vitamin B12. While the body can readily absorb Vitamin B12 as cobalamin, it must further convert it to a coenzyme form, methylcobalamin, to become metabolically active. In this form, it is bioidentical to one of the two active forms found in the body. This body-ready vitamin B12 is suitable for vegans and comes in a convenient nugget form
Calcium, magnesium, and zinc are all important for healthy bones. This formula offers all three and supports strong bones and teeth, a healthy immune system, and more. Plus , vegan, gluten-free, dairy-free, kosher, and halal.shop CALCIUM
This formula uses magnesium citrate, which is a highly absorbable form of magnesium. This supplement can be taken to support cardiovascular, skeletal, digestive, muscular, and nervous system wellbeing.* Plus, it’s non-GMO, vegan, gluten-free, dairy-free, and kosher.SHOP magnesium
With 950 mg of omega-3 per serving, this is Solgar®’s highest concentration of the omega-3 polyunsaturates EPA and DHA from cold-water fish. It supports cardiovascular, joint, and skin health so that you can feel your best.*
Wild Alaskan sockeye salmon’s oil is among one of the purest of all ocean fish and one of the richest sources of the important omega-3 fatty acids EPA and DHA. These softgels offer 100% pure, wild Alaskan salmon oil from sustainably caught sockeye salmon, as well as vitamin D3.
This formula provides a blend of three premium oils: fish, flax, and borage that contribute essential fatty acids that are necessary for health and wellbeing.
This vegan-friendly formula provides one of the most concentrated plant sources of ALA omega-3s found in nature while also supplying the omega-6 and omega-9 acids, linolenic acid, and oleic acid.
The flaxseeds are pressed using a unique cold-pressing method and are processed without solvents. The oil is then filled under a nitrogen blanket to protect it from oxidation, which can reduce its benefits due to degradation.
Summing it up
Your body needs a variety of vitamins and minerals in order to run optimally, and not getting adequate amounts of these nutrients can cause short and long-term effects on your health.
The best way to get enough vitamins and minerals is to eat a balanced diet, adding supplements for areas where you may need extra support getting certain nutrients.
Food supplements should not be used instead of a varied balanced diet & healthy lifestyle.