Overview of the best dietary supplements for health

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Overview of the best dietary supplements for health

Part 1: Vitamins – the basis of life and energy

  1. Vitamin D3 (cholecalciferol): Sun in the capsule

    • Role in the body: Vitamin D3 plays a key role in mastering calcium, maintaining the health of bones and teeth, regulating the immune system and ensuring normal muscle functioning. It also affects mood and cognitive functions.
    • Deficiency symptoms: Fatigue, weakness, pain in bones and muscles, frequent infections, depression.
    • The best sources:
      • Now Foods Vitamin D-3: High dosage, convenient form of capsules, affordable price. Tested on cleanliness and efficiency.
      • Nordic Naturals Vitamin D3 Gummies: Delicious chewing sweets for those who do not like to swallow pills. Contain natural flavors and dyes. Suitable for children and adults.
      • Carlson Labs Vitamin D3 Liquid: The liquid form of vitamin D3 is easy to dose and add to food or drinks. It does not contain gluten and artificial preservatives.
    • Dosage: Depends on the age, state of health and level of vitamin D in the blood. It is usually recommended 2000-5000 IU per day. Be sure to consult a doctor before the start of the appointment.
    • Advantages: Supports bone health, strengthens immunity, improves mood, reduces the risk of developing certain diseases.
    • Side effects: With an overdose, nausea, vomiting, weakness, constipation, rapid heartbeat are possible.
    • Peculiarities: Vitamin D3 is better absorbed with fatty foods.

  2. Vitamin C (ascorbic acid): immunity and antioxidant protection

    • Role in the body: A powerful antioxidant is involved in the synthesis of collagen, strengthens the immune system, promotes healing of wounds, improves iron absorption.
    • Deficiency symptoms: Fatigue, weakness, bleeding gums, slow healing of wounds, frequent infections.
    • The best sources:
      • Liposomal Vitamin C: The liposomal form of vitamin C provides better digestibility and bioavailability.
      • Nature’s Bounty Vitamin C: The classic version of vitamin C in tablets, accessible and effective.
      • Emergen-c: Spy powder with vitamin C and other beneficial substances, quickly dissolves and easily absorbed.
    • Dosage: 500-1000 mg per day is recommended. With a cold, the dosage can be increased to 2000 mg per day.
    • Advantages: Strengthens immunity, protects cells from damage, improves skin condition, promotes wound healing.
    • Side effects: With high doses, disorders of the stomach, diarrhea are possible.
    • Peculiarities: Vitamin C is better absorbed in combination with bioflavonoids.

  3. B vitamins B: Energy and Nervous System

    • Role in the body: B vitamins play an important role in the energy exchange, the work of the nervous system, the formation of red blood cells, and maintaining the health of the skin and hair.
    • Deficiency symptoms: Fatigue, weakness, irritability, insomnia, digestive problems, anemia, tingling in the limbs.
    • The best sources:
      • Thorne Research Basic B Complex: A balanced complex of B vitamins in active forms is easily absorbed.
      • Garden of Life Vitamin Code Raw B-Complex: The organic complex of group B vitamins from whole products contains probiotics and enzymes.
      • Nature Made Vitamin B12: Vitamin B12 in the form of methylcobalamin is well absorbed and suitable for vegetarians and vegan.
    • Dosage: Depends on the specific vitamin of group B and individual needs. It is usually recommended to take a complex of B vitamins to provide all the necessary nutrients.
    • Advantages: They support energy metabolism, improve the functioning of the nervous system, strengthen immunity, improve the condition of the skin and hair.
    • Side effects: With an overdose, skin rashes, stomach disorders are possible.
    • Peculiarities: B vitamins are better absorbed with food.

  4. Vitamin E (tocopherol): antioxidant and heart protection

    • Role in the body: A powerful antioxidant protects cells from damage, supports the health of the cardiovascular system, improves the condition of the skin and hair.
    • Deficiency symptoms: It is rare, but can lead to muscle weakness, problems with the nervous system, visual impairment.
    • The best sources:
      • SOLVE VITAMIN E: Natural vitamin E in capsules is easily absorbed.
      • Nature Made Vitamin E: Synthetic vitamin E in capsules, affordable and effective.
      • Life Extension Vitamin E: Vitamin E with tocotrienals that have more powerful antioxidant properties.
    • Dosage: 15 mg per day is recommended.
    • Advantages: Protects cells from damage, supports heart health, improves skin and hair condition, and strengthens immunity.
    • Side effects: With high doses, bleeding, stomach disorders are possible.
    • Peculiarities: Vitamin E is better absorbed with fatty foods.

  5. Vitamin A (retinol): vision, skin and immunity

    • Role in the body: It is important for the health of the eyes, skin, mucous membranes and immune system. Participates in the growth and development of cells.
    • Deficiency symptoms: Dry eyes, vision of vision in the dark, dry skin, frequent infections.
    • The best sources:
      • Now Foods Vitamin A: Vitamin A is in capsules, easily absorbed.
      • Carlson Labs Vitamin A: Liquid vitamin A is easy to dose and add to food or drinks.
      • Beta-Carotene: Beta-carotene, the predecessor of vitamin A, which the body transforms into vitamin A as necessary.
    • Dosage: 900 mcg per day for men and 700 mcg per day for women is recommended.
    • Advantages: Supports eye health, improves skin condition, strengthens immunity, promotes the growth and development of cells.
    • Side effects: With an overdose, nausea, vomiting, headache, hair loss, liver damage are possible.
    • Peculiarities: Vitamin A is better absorbed with fatty foods. Pregnant women should consult a doctor before taking vitamin A.

Part 2: Minerals – vital elements

  1. Magnesium: Calm and relaxation

    • Role in the body: Participates in more than 300 enzymatic reactions necessary for the normal functioning of muscles, nervous system, heart and bones. Regulates blood sugar and blood pressure.
    • Deficiency symptoms: Muscle convulsions, weakness, fatigue, irritability, insomnia, a rapid heartbeat.
    • The best sources:
      • Magnesium Glycinate: Magnesium glycinate is an easily absorbed form of magnesium, which does not cause stomach disorders.
      • Magnesium Citrate: Magnesium citrate is another well -absorbed form of magnesium, which has a laxative effect.
      • Magnesium Oxide: Magnesium oxide is a less assimilated form of magnesium, but more affordable in price.
    • Dosage: It is recommended 400 mg per day.
    • Advantages: Relieves muscle cramps, improves sleep, reduces stress, supports heart health, and regulates blood sugar.
    • Side effects: With high doses, diarrhea, nausea are possible.
    • Peculiarities: Magnesium is better absorbed with vitamin D3.

  2. Calcium: strong bones and teeth

    • Role in the body: The main component of bones and teeth. Participates in the work of muscles, nervous system, heart and blood coagulation.
    • Deficiency symptoms: Osteoporosis, muscle cramps, numbness of the limbs, a rapid heartbeat.
    • The best sources:
      • Calcium Carbonate: Calcium carbonate is the most common and affordable form of calcium.
      • Calcium Citrate: Calcium citrate is a well -absorbed form of calcium, especially for people with stomach problems.
      • Calcium Hydroxyapatite: Calcium hydroxyapatitis is a natural form of calcium containing other minerals necessary for bone health.
    • Dosage: It is recommended 1000-1200 mg per day.
    • Advantages: Strengthens bones and teeth, reduces the risk of osteoporosis, supports the functioning of muscles and the nervous system.
    • Side effects: With high doses, constipation is possible, the formation of kidney stones.
    • Peculiarities: Calcium is better absorbed with vitamin D3 and vitamin K2.

  3. Iron: Energy and blood

    • Role in the body: The main component of hemoglobin, carrying oxygen in the blood. Participates in the energy exchange and operation of the immune system.
    • Deficiency symptoms: Fatigue, weakness, pallor of the skin, dizziness, shortness of breath, headache.
    • The best sources:
      • Iron Bisglycinate: Iron bislycinate is an easily absorbed form of iron, which does not cause stomach disorders.
      • Ferrous Sulfate: Iron sulfate is the most common and affordable form of iron, but can cause stomach disorder.
      • Heme Iron: Hem iron – the shape of iron contained in animal products is well absorbed.
    • Dosage: Depends on the gender, age and state of health. It is usually recommended 18 mg per day for women and 8 mg per day for men.
    • Advantages: Increases energy level, improves cognitive functions, strengthens immunity.
    • Side effects: With high doses, constipation, nausea, vomiting are possible.
    • Peculiarities: Iron is better absorbed with vitamin C.

  4. Zinc: immunity and healing

    • Role in the body: Participates in the operation of the immune system, DNA synthesis and proteins, wound healing and maintaining skin health.
    • Deficiency symptoms: Frequent infections, slow healing of wounds, hair loss, loss of taste and smell.
    • The best sources:
      • Zinc Picolinate: Picolinate zinc is an easily absorbed form of zinc.
      • Zinc Citrate: Citrate zinc is another well -absorbed form of zinc.
      • Zinc Oxide: Zinc oxide is a less assimilated zinc form, but more affordable in price.
    • Dosage: It is recommended 11 mg per day for men and 8 mg per day for women.
    • Advantages: Strengthens immunity, promotes wound healing, improves skin condition, and supports vision.
    • Side effects: With high doses, nausea, vomiting, and disorder of the stomach are possible.
    • Peculiarities: Zinc is better absorbed on an empty stomach.

  5. Selenium: antioxidant and thyroid gland

    • Role in the body: A powerful antioxidant protects cells from damage. It is necessary for the normal functioning of the thyroid gland and the immune system.
    • Deficiency symptoms: Fatigue, weakness, problems with the thyroid gland, impairment of immunity.
    • The best sources:
      • Selenium Selenomethionine: Selenometionine is an easily absorbed form of selenium.
      • Selenium Yeast: Yeast enriched with selenium is the natural source of Selena.
    • Dosage: 55 μg per day is recommended.
    • Advantages: Protects cells from damage, supports thyroid health, and strengthens immunity.
    • Side effects: With high doses, hair loss, fragility of nails, and skin rashes are possible.
    • Peculiarities: Selenium is better absorbed with vitamin E.

Part 3: omega-3 fatty acids-heart and brain health

  1. EPA (eicosapentaenoic acid): anti -inflammatory effect

    • Role in the body: Reduces blood triglycerides, has anti-inflammatory effects, and supports the health of the cardiovascular system.
    • Deficiency symptoms: Dry skin, fatigue, problems with concentration, joint pain.
    • The best sources:
      • Fish Oil: Fish oil is the main source of EPA.
      • Krill Oil: Crile oil – contains EPA and other beneficial substances, such as astaxantin.
    • Dosage: Depends on individual needs and health status. It is usually recommended 1000-2000 mg per day.
    • Advantages: Reduces the risk of developing cardiovascular diseases, reduces inflammation, improves mood.
    • Side effects: With high doses, disorders of the stomach, bleeding are possible.
    • Peculiarities: Fish oil is better absorbed with fatty foods.

  2. DHA (Docosaexaenoic acid): brain and vision

    • Role in the body: It is necessary for normal brain and vision. Supports cognitive functions, improves memory and concentration.
    • Deficiency symptoms: Problems with memory, visual impairment, depression.
    • The best sources:
      • Fish Oil: Fish oil is the main source of DHA.
      • Algal Oil: Algae oil is a vegetarian source DHA.
    • Dosage: Depends on individual needs and health status. It is usually recommended 500-1000 mg per day.
    • Advantages: Improves cognitive functions, supports vision, reduces the risk of depression.
    • Side effects: With high doses, disorders of the stomach, bleeding are possible.
    • Peculiarities: DHA is better absorbed with fatty foods.

  3. ALA (alpha-linolenic acid): EPA and DHA predecessor

    • Role in the body: It is the predecessor of EPA and DHA. It has antioxidant properties and supports the health of the cardiovascular system.
    • Deficiency symptoms: It is rare, but can lead to dry skin, vision of vision.
    • The best sources:
      • Flaxseed Oil: Flaxseed oil is the main source of ALA.
      • Chia Seeds: Chia seeds also contain ALA.
    • Dosage: 1-2 grams per day is recommended.
    • Advantages: Supports heart health, has antioxidant properties, and can improve skin condition.
    • Side effects: With high doses, stomach disorders are possible.
    • Peculiarities: ALA must be transformed into EPA and DHA, which can be ineffective in some people.

Part 4: Probiotics – intestinal health and immunity

  1. Lactobacillus: A variety of strains for various needs

    • Role in the body: Improve digestion, strengthen immunity, help fight infections, improve the absorption of nutrients.
    • Deficiency symptoms: Problems with digestion, bloating, constipation, diarrhea, frequent infections.
    • The best sources:
      • Lactobacillus acidophilus: The most common lactobacilli strain improves digestion and strengthens immunity.
      • Lactobacillus rhamnosus: Helps to fight diarrhea caused by antibiotics and supports the health of the immune system.
      • Lactobacillus reuteri: Improves the health of the skin and oral cavity, supports the health of the gastrointestinal tract.
    • Dosage: Depends on a specific strain and individual needs. It is usually recommended 1-10 billion Co (colony-forming units) per day.
    • Advantages: Improve digestion, strengthen immunity, help fight infections, improve the absorption of nutrients.
    • Side effects: At the beginning of the intake, bloating and gas formation are possible.
    • Peculiarities: Probiotics are best taken on an empty stomach or along with food.

  2. Bifidobacterium: Health of the colon

    • Role in the body: They support the health of the colon, improve digestion, strengthen immunity, and help to fight inflammation.
    • Deficiency symptoms: Problems with digestion, constipation, bloating, frequent infections.
    • The best sources:
      • Bifidobacterium bifidum: Improves digestion and strengthens immunity.
      • Bifidobacterium long; Helps to fight inflammation and improves the health of the gastrointestinal tract.
      • Bifidobacterium child; It is especially important for babies, supports the health of the gastrointestinal tract and strengthens immunity.
    • Dosage: Depends on a specific strain and individual needs. It is usually recommended 1-10 billion CO per day.
    • Advantages: They support the health of the colon, improve digestion, strengthen immunity, and help to fight inflammation.
    • Side effects: At the beginning of the intake, bloating and gas formation are possible.
    • Peculiarities: Probiotics are best taken on an empty stomach or along with food.

  3. Saccharomyces boulardii: Against diarrhea

    • Role in the body: Yeast that help fight diarrhea caused by antibiotics or other causes. Improve the health of the gastrointestinal tract and strengthen immunity.
    • Deficiency symptoms: Not applicable, since this is not an ordinary inhabitant of the intestine.
    • The best sources:
      • Saccharomyces boulardii: Available in the form of capsules or powder.
    • Dosage: Depends on the cause of diarrhea and individual needs. It is usually recommended 250-500 mg per day.
    • Advantages: Helps to fight diarrhea, improves the health of the gastrointestinal tract and strengthens immunity.
    • Side effects: Rarely, but bloating and gas formation are possible.
    • Peculiarities: Saccharmyces Boulardii can be taken while taking antibiotics.

Part 5: Plant extracts – the strength of nature

  1. Kurkumin: powerful anti -inflammatory agent

    • Role in the body: It has a powerful anti -inflammatory and antioxidant effect. Supports the health of joints, heart, brain and immune system.
    • Deficiency symptoms: Not applicable, since this is not a vital substance.
    • The best sources:
      • Curcumin with Bioperine: Curcumin in combination with bioperin (black pepper extract), which improves the digestibility of curcumin.
    • Dosage: Depends on individual needs and health status. It is usually recommended 500-2000 mg per day.
    • Advantages: Reduces inflammation, supports the health of joints, heart, brain and immune system.
    • Side effects: With high doses, stomach disorders are possible.
    • Peculiarities: Kurkumin is poorly absorbed, therefore it is recommended to take it in combination with bioperin or liposomal form.

  2. Green tea: antioxidant and energy

    • Role in the body: Contains antioxidants that protect the cells from damage. Supports the health of the heart, brain and immune system. Increases energy level and improves metabolism.
    • Deficiency symptoms: Not applicable, since this is not a vital substance.
    • The best sources:
      • Green Tea Extract: Green tea extract is a concentrated source of antioxidants.
    • Dosage: Depends on individual needs and health status. It is usually recommended 300-700 mg per day.
    • Advantages: Protects cells from damage, supports the health of the heart, brain and immune system, increases energy level and improves metabolism.
    • Side effects: With high doses, insomnia, irritability, and disorder of the stomach are possible.
    • Peculiarities: Green tea contains caffeine, so it should be taken with caution to people with sensitivity to caffeine.

  3. Proopsha: liver health

    • Role in the body: Supports liver health, protects it from damage, helps to restore damaged liver cells.
    • Deficiency symptoms: Not applicable, since this is not a vital substance.
    • The best sources:
      • Milk Thistle Extract: Proophasha extract is a concentrated source of silimarin, the active substance of the milk thistle.
    • Dosage: Depends on individual needs and health status. It is usually recommended 200-600 mg per day.
    • Advantages: Supports liver health, protects it from damage, helps to restore damaged liver cells.
    • Side effects: Rarely, but stomach disorders are possible.
    • Peculiarities: A milk thistle is better absorbed with fatty foods.

  4. Ashwagandha: Adaptogen and snow stress

    • Role in the body: Adaptogen, helps the body adapt to stress. Reduces the level of cortisol (stress hormone), improves sleep, increases the level of energy and improves cognitive functions.
    • Deficiency symptoms: Not applicable, since this is not a vital substance.
    • The best sources:
      • Ashwagandha Extract: Ashvaganda extract is a concentrated source of active substances of Ashvaganda.
    • Dosage: Depends on individual needs and health status. It is usually recommended 300-500 mg per day.
    • Advantages: Reduces stress, improves sleep, increases energy level and improves cognitive functions.
    • Side effects: Rarely, but disorders of the stomach and drowsiness are possible.
    • Peculiarities: Ashvaganda can interact with some drugs, so before taking it, you should consult a doctor.

  5. Ginkgo biloba: memory and concentration

    • Role in the body: Improves blood circulation in the brain, supports cognitive functions, improves memory and concentration. It has antioxidant properties.
    • Deficiency symptoms: Not applicable, since this is not a vital substance.
    • The best sources:
      • Ginkgo Biloba Extract: Ginkgo biloba extract is a concentrated source of active substances of ginkgo bilobe.
    • Dosage: Depends on individual needs and health status. It is usually recommended 120-240 mg per day.
    • Advantages: Improves cognitive functions, improves memory and concentration, has antioxidant properties.
    • Side effects: Rarely, but headache, stomach disorder and bleeding are possible.
    • Peculiarities: Ginkgo bilobe can interact with some drugs, so before taking it, you should consult a doctor.

Part 6: Other useful dietary supplements

  1. Coenzym Q10 (CoQ10): Energy and Heart

    • Role in the body: It is necessary for the production of energy in cells. Supports heart health, protects against damage to free radicals.
    • Deficiency symptoms: Fatigue, weakness, muscle weakness, heart problems.
    • The best sources:
      • CoQ10 Ubiquinone: Kilikhinon is a common form CoQ10.
      • CoQ10 Ubiquinol: Kilikhinol is a more assimilated form COQ10.
    • Dosage: Depends on individual needs and health status. It is usually recommended 100-300 mg per day.
    • Advantages: Supports heart health, increases energy level, protects against damage to free radicals.
    • Side effects: Rarely, but stomach disorders are possible.
    • Peculiarities: COQ10 is better absorbed with fatty foods.

  2. Alpha-lipoic acid (ALA): antioxidant and sugar control

    • Role in the body: A powerful antioxidant protects cells from damage. Helps regulate blood sugar.
    • Deficiency symptoms: Not applicable, since this is not a vital substance.
    • The best sources:
      • Alpha-Lipoic Acid (ALA): Available in the form of capsules or tablets.
    • Dosage: Depends on individual needs and health status. It is usually recommended 300-600 mg per day.
    • Advantages: Protects cells from damage, helps regulate blood sugar, improves the health of the nervous system.
    • Side effects: Rarely, but stomach disorders are possible.
    • Peculiarities: ALA can interact with some drugs, so before taking it, you should consult a doctor.

  3. Glucosamine and chondroitin: joint health

    • Role in the body: They support joint health, reduce pain and inflammation, help restore cartilage tissue.
    • Deficiency symptoms: Not applicable, since this is not a vital substance.
    • The best sources:
      • Glucosamine Sulfate: Glucosamine sulfate is the most common form of glucosamine.
      • Chondroitin sulfate: Chondroitin sulfate is the most common form of chondroitin.
    • Dosage: Depends on individual needs and health status. It is usually recommended 1500 mg of glucosamine and 1200 mg of chondroitin per day.
    • Advantages: Reduce pain and inflammation in the joints, help restore cartilage tissue.
    • Side effects: Rarely, but stomach disorders are possible.
    • Peculiarities: Glucosamine and chondroitin are best taken for a long time to achieve the maximum effect.

  4. Collagen: skin, joints and hair

    • Role in the body: The main protein in the skin, bones, joints and hair. Supports skin elasticity, strengthens joints and bones, improves hair condition.
    • Deficiency symptoms: Wrinkles, joint pain, brittle hair.
    • The best sources:
      • Collagen Peptides: Collagen peptides are a hydrolyzed form of collagen, which is easily absorbed.
    • Dosage: Depends on individual needs and health status. It is usually recommended 10-20 grams per day.
    • Advantages: Improves skin condition, strengthens joints and bones, improves hair condition.
    • Side effects: Rarely, but is possible stomach disorders.
    • Peculiarities: Collagen is better absorbed with vitamin C.

  5. Melatonin: Sleep and regulation of circadian rhythms

    • Role in the body: The hormone that regulates the dream. Helps to fall asleep and improves sleep quality. It has antioxidant properties.
    • Deficiency symptoms: Insomnia, difficulties with falling asleep, sleep disturbance.
    • The best sources:
      • Melatonin: Available in the form of tablets, capsules, sprays and liquids.
    • Dosage: Depends on individual needs and health status. It is usually recommended 0.5-5 mg before bedtime.
    • Advantages: Helps to fall asleep and improves sleep quality, has antioxidant properties.
    • Side effects: Rarely, but drowsiness, headache and dizziness are possible.
    • Peculiarities: Melatonin can interact with some drugs, so before taking it, you should consult a doctor. Not recommended for prolonged use without consulting a doctor.

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