Vitamin supplements are an important part of a healthy diet. They can help fight off illness, promote your overall health and even improve your mood. However, not all vitamin supplements are created equal. Here is how to get the best results from your vitamin supplements.
While there are plenty of vitamins that you should be taking in moderation, some of them have more of a focus on certain areas of wellness. For example, B12 is essential for proper brain function and nervous system maintenance, while D is helpful in supporting bone growth and healthy teeth and skin.
Some supplements may also be used as preventatives or cures for common illnesses. The following list will break down the types of vitamins and their potential benefits.
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B Vitamins
Folic acid (also known as folate) is important for maintaining healthy cells and DNA. It’s also helpful in preventing birth defects like neural tube defects and spina bifida.
Niacin (vitamin B3) is needed for healthy skin and nails. It also helps lower levels of homocysteine, which can lead to blood clots.
Pantothenic acid (also known as vitamin B5) supports the immune system by promoting cell division and increasing energy production. It’s also found in meat, milk and grains.
Riboflavin (vitamin B2) is a coenzyme required for many bodily functions, including metabolizing carbohydrates, fats and proteins. It’s also involved in the formation of red blood cells.
Thiamine (vitamin B1) aids in the production of glucose and glycogen. This vitamin is vital for energy production and has been linked to improved cognitive functioning.
A Vitamin
Choline is a water-soluble nutrient that’s important for liver function. It’s also necessary for proper cell membrane construction and hormone regulation.
CoQ10 is a fat-soluble nutrient that plays a role in cellular energy production. It also works as a potent antioxidant helping protect against free radical damage.
Erythritol is a sugar alcohol that mimics the effects of sugar without actually being one. It promotes satiety and helps suppress hunger cravings.
EPA is considered a “good” omega fatty acid because it reduces inflammation and improves cardiovascular health. It’s also believed to support heart health and reduce cholesterol levels.
Glucosamine and chondroitin sulfates are amino acids that are derived from natural sources.
L-Carnitine is a naturally occurring amino acid that’s involved in fuel metabolism and assists with fat burning.
Lutein + zeaxanthin is a combination of antioxidants that protects the eye lens from age-related degradation and cataracts.
Magnesium is a mineral that’s crucial for nerve function, muscle contraction and relaxation and blood pressure regulation. It can also help relieve constipation and increase energy levels.
Omega-3 fish oils are an excellent source of EPA and DHA, two fatty acids that have anti-inflammatory properties.
Saw palmetto is a plant native to North America that’s often used to treat urinary tract symptoms like frequent urination, painful urination and prostate problems.
Multivitamin & Mineral Supplements
Calcium citrate is a form of calcium that’s absorbed better than other forms of calcium. It’s also more easily digestible and less likely to cause stomach upset.
Calcium carbonate is a form of calcium that’s readily absorbed into the bloodstream. It’s also better for pregnant women or people who have difficulty absorbing calcium. It’s also available in a chewable tablet form.
Potassium chloride (KCl) is a salt that’s commonly added to sports drinks to boost hydration. It’s also useful for those who struggle with high blood pressure.
Selenium is a trace element found in animal products. It’s important for healthy thyroid function and reproduction. Selenium deficiency can result in hair loss, fatigue, poor wound healing and dry skin.
Zinc oxide (zinc sulfate) is often used to treat diarrhea, coughs and colds. It’s also included in over-the-counter medications like Theraflu
