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Supplements: which one(s) we may need

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Supplements: which one(s) we may need

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Vitamin D 

It helps keep your bones strong. People who have healthy Ievels of it may be Iess likely to get certain conditions, but more research is needed. 

Your body makes vitamin D when you're exposed to sunshine. It's also present in salmon, tuna, and fortified foods. If you're low on vitamin D, your doctor may suggest a supplement; but several large studies show no benefits to otherwise healthy adults. 

Probiotics 

Also called "good" bacteria, probiotics are found in fermented foods like yoghurt, kombucha, miso, and sauerkraut. They can change the balance of good and bad bacteria in your body and may help improve digestion, soothe skin irritation, lower cholesterol and support your immune system. As for vitamin D, more research is needed to investigate the effects of probiotics in treating conditions. Still, most people don't need to take them every day. 

Folic Acid  

Here's a vitamin you definitely want to make sure you have enough of if you're a woman who's planning to get pregnant. Getting enough folic acid can help prevent birth defects in a baby's brain and spine. You need 400 micrograms per day, in this case it is highly recommended to take that much in a supplement form, along with whatever you get from your diet. 

Fibre

Fibre is present in veggies, fruits, whole grains, seeds, nuts, and legumes. It helps lower cholesterol, control blood sugar, and improve digestion. 

It is recommended to fulfil the daily intake by eating foods rich in fibre.

Taking a fíber supplement is usually safe, but ask your doctor, especially if you take medicines like aspirin. 

Fish Oil 

Fish like salmon and sardines contain healthy fats called omega-3 that can lower your risk of heart disease. If you don't eat fish, there are fish oil supplements with omega-3s, like EPA and DHA, and there are algae-based supplements. But, again, more research is needed, because omega-3s formula in pills may work differently than the natural one contained in fish. 

Melatonin 

This hormone plays an important role in sleep. Your body produces it, and it's commonly sold in pill form. Because there's not much evidence about the safety of taking melatonin Iong-term, it will be better to try it for short-term problems, like jet Iag or a temporary bout of insomnia. Side effects can include drowsiness, headache, dizziness, or nausea. 

Calcium 

Unless your doctor recommends it, you probably don't need a calcium supplement. 

Some research has Iinked those supplements to a greater risk of heart disease and prostate cancer, but that link isn't clear. You can strengthen your bones with exercise like walking, tennis, dancing, and lifting weights. And fili your plate with calcium-rich foods like yoghurt, almonds, dark-Ieafy greens (for vitamin K), and fish or fortified foods for vitamin D. 

Vitamin C 

Your body can't make vitamin C, so you have to get it from food. 

Plus, it's easy to hit the recommended daily amount. Just 3/4 of an orange provide more than 150% of what you need. So you probably don't need a supplement. There are popular products on the market with megadoses of vitamin C that claim to prevent colds (or at least shorten how long they last), but research on that has been inconclusive. 

Magnesium 

This mineral supports your body in lots of ways. It gives you energy and keeps your heart healthy, for example. But even though it's found in a wide range of foods, including nuts, seeds, whole grains, and leafy greens, most people still don't get enough. If you're interested in taking a magnesium supplement, ask your doctor which type is best. 

Coenzyme Q10 

This is an antioxidant your body makes, and you can get more of it in pill form. People try to use CoQ10 to fight migraines, protect the heart, and improve symptoms of Parkinson's disease. But the research on whether it works is limited and conflicting. Side effects include insomnia and upset stomach, but they're usually very mild. CoQ10 can interact with blood thinners and insulin treatments, so check with your doctor before taking it. 

Turmeric 

This yellow-orange spice may help tame inflammation, which is part of a wide variety of conditions. It's not yet clear if turmeric thwarts any particular health problems. As a supplement, it's sometimes labelled as curcumin, which is one of the active ingredients in turmeric that has been the focus of scientific studies.

Vitamin B12 

You need it to make red blood cells and DNA and to keep your nervous system healthy. It's found in animal products like fish, meat and eggs, so vegetarians and vegans may come up short, as can adults over the age of 50 and people with digestive problems like Crohn's disease.






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