TOP-10 dietary supplements to maintain overall health

TOP-10 dietary supplements to maintain general health: a guide for optimal well-being

1. Omega-3 fatty acids: elixir for the heart, brain and not only

Omega-3 fatty acids is a group of polyunsaturated fatty acids necessary for the normal functioning of the body, but not produced by it in sufficient quantities. The main representatives are eicopascentaenoic acid (EPA) and non -zahexenoic acid (DHA). Their benefits are confirmed by many scientific research and covers a wide range of health.

• The mechanism of action: Omega-3 fatty acids are integrated into cell membranes, affecting their fluidity and functions. They are also the precursors of eicosanoids, hormone -like substances that regulate inflammation, blood coagulation and other processes. EPA and DHA compete with arachidonic acid, from which pro -inflammatory eicosanoids are formed, thereby reducing inflammatory processes in the body.

• Health advantages:

  • Cardiovascular system: Omega-3 reduce the level of triglycerides in the blood, reduce the risk of blood clots, reduce blood pressure and improve the function of the endothelium (inner vascular membrane). Studies show that the regular use of Omega-3 reduces the risk of heart attacks, strokes and sudden heart death.
  • Brain and nervous system: DHA is the main structural component of the brain and retina of the eye. It plays a key role in the development of the brain in infants and maintaining cognitive functions in adults. Omega-3 improve memory, concentration, mood and can reduce the risk of developing the dementia and disease of Alzheimer. They also have a positive effect on the symptoms of depression and anxiety.
  • Joints: Omega-3 has anti-inflammatory properties that help reduce pain and stiffness in the joints characteristic of arthritis. They can also slow down the progression of the destruction of cartilage.
  • Vision: DHA is necessary to maintain the health of the retina and visual acuity. It helps to prevent age -based macular degeneration (AMD), one of the main causes of blindness in older people.
  • Leather: Omega-3 help maintain skin moisture, reduce inflammation and redness for eczema and psoriasis. They also contribute to wound healing and improve the general condition of the skin.
  • Inflammation: Omega-3 fatty acids have a powerful anti-inflammatory effect. Chronic inflammation is the basis of many diseases, including cardiovascular diseases, cancer, diabetes and autoimmune diseases.

• Sources: The main sources of Omega-3 are fatty fish (salmon, sardins, mackerel, tuna, herring), fish oil, kriene oil, linen oil, chia seeds, walnuts.

• Dosage: The recommended daily dose of Omega-3 varies depending on the purpose of the reception. To maintain overall health, 500 mg EPA and DHA per day are enough. For the treatment of specific diseases, the dosage can be increased to 2-4 grams per day under the supervision of a doctor.

• Side effects: In high doses, Omega-3 can cause stomach disorder, nausea, diarrhea and increased bleeding. People taking anticoagulants should consult a doctor before taking Omega-3.

• Choosing a quality product: When choosing an omega-3, it is important to pay attention to the following factors:

  • EPA and DHA content: It is important that the product contains a sufficient amount of EPA and DHA indicated on the label.
  • Source: Fish oil should be obtained from small wild fish caught in clean waters to minimize the risk of pollution with heavy metals.
  • Cleaning: The product should be carefully cleaned of mercury, lead and other pollutants.
  • Best before date: Check the expiration date and make sure that the product is not runaway.
  • Certification: The presence of certificates of independent organizations, such as NSF International or USP, guarantees the quality and purity of the product.

2. Vitamin D: solar vitamin for strong bones and immunity

Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of calcium metabolism, maintaining bone health and the immune system. It also affects many other processes in the body, including muscle function, nervous system and cardiovascular system.

• The mechanism of action: Vitamin D is synthesized in the skin under the influence of sunlight (ultraviolet rays b). Then it is converted into an active form – calcitriol – in the liver and kidneys. Calcitriol binds to vitamin D (VDR) receptors, which are in many cells of the body, and regulates the expression of genes involved in various physiological processes.

• Health advantages:

  • Bone health: Vitamin D is necessary for the absorption of calcium from food and maintaining the normal level of calcium in the blood. It helps to strengthen bones and prevents the development of osteoporosis and rickets.
  • Immune system: Vitamin D plays an important role in the regulation of the immune system. It helps to activate immune cells, fight infections and reduce the risk of developing autoimmune diseases. Studies show that vitamin D deficiency increases susceptibility to respiratory infections such as flu and Covid-19.
  • Muscle function: Vitamin D is necessary for the normal function of muscles. Vitamin D deficiency can lead to muscle weakness, pain and increased risk of falls.
  • Cardiovascular system: Vitamin D helps regulate blood pressure and blood cholesterol, reducing the risk of developing cardiovascular diseases.
  • Cancer prevention: Some studies show that vitamin D can play a role in the prevention of certain types of cancer, including cancer of the colon, breast and prostate.
  • Mood and mental health: Vitamin D deficiency can be associated with depression, anxiety and other mood disorders. Vitamin D intake can improve mood and cognitive functions.

• Sources: The main sources of vitamin D are sunlight, fatty fish (salmon, sardines, macrel), egg yolk, enriched products (milk, juices, cereals).

• Dosage: The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood. Most adults are recommended to take 600-800 IU (international units) of vitamin D per day. People with vitamin D deficiency may require a higher dose under the supervision of a doctor.

• Vitamin D deficiency: Vitamin D deficiency is a common problem, especially in countries with a limited amount of sunny days, in people with dark skin, elderly people and obesity people. Symptoms of vitamin D deficiency include fatigue, muscle weakness, bone pain, frequent infections and bad mood.

• Analysis for vitamin D: To determine the level of vitamin D in the blood, it is necessary to take a blood test (25-hydroxyvitamin D).

• Types of vitamin D: There are two main forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is more effective in increasing the level of vitamin D in the blood than vitamin D2.

• Side effects: Taking vitamin D in very high doses (more than 4000 IU per day) can cause hypercalcemia (increased blood calcium in the blood), nausea, vomiting, weakness and damage to the kidneys.

• Choosing a quality product: When choosing vitamin D, it is important to pay attention to the following factors:

  • Form: It is recommended to choose vitamin D3 (cholecalciferol).
  • Dosage: Select a dosage corresponding to your needs.
  • Quality: Make sure that the product is produced by a reliable manufacturer and has passed the quality and cleanliness.
  • Compatibility: Consider possible interactions with other drugs or additives that you take.

3. Magnesium: Mineral of calm and energy

Magnesium is an indispensable mineral that is involved in more than 300 biochemical reactions in the body. It plays a key role in energy metabolism, protein synthesis, muscle and nervous system function, regulation of blood pressure and blood sugar.

• The mechanism of action: Magnesium is a cofactor of many enzymes involved in the metabolism of carbohydrates, fats and proteins. It is also necessary for the synthesis of ATP (adenosine triphosphate), the main source of energy in cells. Magnesium regulates the activity of ion channels involved in the transmission of nerve impulses and muscle contraction. It also affects the secretion of insulin and sensitivity to insulin.

• Health advantages:

  • Energy exchange: Magnesium is necessary for the production of energy and a decrease in fatigue. It helps transform food into energy and supports the normal function of mitochondria (cell energy stations).
  • Muscle function: Magnesium plays an important role in the contraction and relaxation of muscles. It helps to prevent muscle cramps, spasms and pain. Magnesium deficiency can lead to restless legs syndrome.
  • Nervous system: Magnesium calms the nervous system, reduces anxiety, improves sleep and helps to cope with stress. He can also relieve headaches and migraines.
  • Cardiovascular system: Magnesium helps regulate blood pressure, reduces the risk of arrhythmias and improves endothelium function. It can also prevent blood clots.
  • Regulation of blood sugar: Magnesium improves insulin sensitivity and helps maintain the normal blood sugar. It can reduce the risk of type 2 diabetes.
  • Bone health: Magnesium is involved in the formation of bone tissue and helps maintain its strength. He can also reduce the risk of osteoporosis.

• Sources: The main sources of magnesium are green leafy vegetables (spinach, cabbage), nuts (almonds, cashews), seeds (pumpkin, sunflower), whole grain products, legumes, avocados, dark chocolate.

• Dosage: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women.

• Magnesium deficiency: Magnesium deficiency is a common problem, especially in people with unbalanced nutrition, chronic diseases (diabetes, Crohn’s disease) taking certain drugs (diuretics, antibiotics) and abuse alcohol. Symptoms of magnesium deficiency include fatigue, muscle cramps, insomnia, irritability, headaches, constipation and arrhythmia.

• Forms of magnesium: There are various forms of magnesium, which differ in the degree of assimilation and effectiveness:

  • Magnesium citrate: A well -absorbed form of magnesium, which has a slight laxative effect.
  • Magnesium glycinate: A perfectly absorbed form of magnesium, which does not cause stomach disorder. It is recommended to improve sleep and reduce anxiety.
  • Magnesium oxide: A poorly absorbed form of magnesium, often used as a laxative.
  • Magnesium chloride: A well -absorbed form of magnesium can be used externally to relieve muscle pain.
  • Magnesium Taurat: A well-absorbed form of magnesium, which has a positive effect on the cardiovascular system.
  • Magnesium lactate: A well -absorbed form of magnesium, gently affecting the stomach.

• Side effects: Taking magnesium in high doses can cause diarrhea, nausea and vomiting. People with kidney diseases should consult a doctor before taking magnesium.

• Choosing a quality product: When choosing magnesium, it is important to pay attention to the following factors:

  • Form of magnesium: Choose the form of magnesium, which is best suited for your needs.
  • Dosage: Select a dosage corresponding to your needs.
  • Quality: Make sure that the product is produced by a reliable manufacturer and has passed the quality and cleanliness.
  • Compatibility: Consider possible interactions with other drugs or additives that you take.

4. Probiotics: friendly bacteria for intestinal health

Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They are mainly represented by bacteria, but can include yeast. Probiotics populate the intestines, forming a healthy microflora, which plays an important role in digestion, immunity and general health.

• The mechanism of action: Probiotics have a positive effect on health in several ways:

  • Improving digestion: Probiotics help to digest food, break down complex carbohydrates and synthesize vitamins. They can also reduce bloating, gases and constipation.
  • Strengthening the immune system: Probiotics stimulate the immune system, increase the production of antibodies and enhance the activity of immune cells. They also help protect the body from pathogenic microorganisms.
  • Competition with pathogenic bacteria: Probiotics compete with pathogenic bacteria for nutrients and places of attachment in the intestines, thereby preventing their propagation and causing infections.
  • Restoring microflora after taking antibiotics: Antibiotics destroy not only harmful, but also beneficial bacteria in the intestines, which can lead to dysbiosis. Probiotics help restore the balance of microflora after taking antibiotics.
  • Production of useful substances: Probiotics produce beneficial substances, such as short -chain fatty acids (KCHK) that feed the intestinal cells, reduce inflammation and maintain the health of the intestinal mucosa.

• Health advantages:

  • Improving digestion: Probiotics can relieve symptoms of irritable bowel syndrome (SRK), inflammatory intestinal diseases (BCC), such as crown and ulcerative colitis, and diarrhea caused by antibiotics or infections.
  • Strengthening the immune system: Probiotics can reduce the risk of respiratory infections, allergies and eczema.
  • Improving mental health: Some studies show that probiotics can have a positive effect on mental health, reducing anxiety, depression and improving mood. This is due to the axis of the “intestines-mosg”, which provides a bilateral connection between the intestines and the brain.
  • Skin health: Probiotics can improve the condition of the skin with acne, eczema and other skin diseases.
  • Prevention of vaginal infections: Probiotics can prevent the development of vaginal infections, such as bacterial vaginosis and candidiasis.

• Sources: The main sources of probiotics are fermented products (yogurt, kefir, sauerkraut, kimchi, comboch, Miso). Probiotics are also available in the form of food additives in capsules, tablets or powders.

• Probiotics strains: Different strains of probiotics have a different effect on health. The most common and studied strains of probiotics include Lactobacillus, Bifidobacterium And Saccharomyces. Some strains are more effective for treating certain conditions than others.

• Dosage: The recommended dosage of probiotics varies depending on the strain and the purpose of the reception. It is usually recommended to take probiotics with a content of at least 1 billion CO (colony -forming units) per day.

• Prebiotics: Prebiotics are undigested dietary fiber that serve as food for probiotics. The use of prebiotics along with probiotics can improve their effectiveness. The main sources of prebiotics are onions, garlic, bananas, asparagus, artichokes, chicory.

• Side effects: Probiotics are usually well tolerated, but in some people, temporary side effects, such as bloating, gases or diarrhea, can cause temporary side effects.

• Choosing a quality product: When choosing probiotics, it is important to pay attention to the following factors:

  • Strains: Choose a product containing probiotics strains that are proven effective for solving your specific health problems.
  • The amount of Co. Make sure that the product contains a sufficient amount of CO (at least 1 billion).
  • Viability: The product should contain live and active bacteria.
  • Stability: The product should be stable and maintain its effectiveness during the expiration date.
  • Storage conditions: Some probiotics require storage in the refrigerator.
  • Intestinal capsule: Choose probiotics in intestinal capsules to protect bacteria from exposure to gastric juice and ensure their delivery to the intestines.
  • Reputation manufacturer: Choose products from reliable manufacturers with a good reputation.

5. Kurkumin: Golden spices with an anti -inflammatory effect

Kurkumin is an active substance contained in turmeric, spices obtained from the root of the plant Curcuma long. Kurkumin has powerful antioxidant, anti -inflammatory and anti -cancer properties.

• The mechanism of action: Kurkumin affects many molecular mechanisms in the body. It inhibits the activity of various pro-inflammatory molecules, such as NF-KB, cyclooxygenase-2 (COX-2) and lipoxygenase (LOX). Kurkumin also stimulates the production of antioxidants, such as glutathione, and protects the cells from damage to free radicals.

• Health advantages:

  • Anti -inflammatory action: Kurkumin is a powerful anti -inflammatory agent that can help reduce pain and inflammation for arthritis, OKK and other inflammatory diseases.
  • Antioxidant action: Kurkumin protects cells from damage to free radicals, which can contribute to the development of many diseases, including cancer, cardiovascular diseases and neurodegenerative diseases.
  • Improving the function of the brain: Kurkumin can improve cognitive functions, memory and mood. He can also reduce the risk of developing Alzheimer’s disease and depression.
  • Heart health support: Kurkumin can reduce blood cholesterol, improve endothelial function and reduce the risk of developing cardiovascular diseases.
  • Cancer prevention: Some studies show that curcumin can slow down the growth of cancer cells and prevent cancer.
  • Relief of arthritis symptoms: Kurkumin can reduce pain and inflammation in the joints, improving the mobility and quality of life of people with arthritis.

• Bioavailability: Kurkumin has low bioavailability, that is, it is poorly absorbed in the body. To improve the absorption of curcumin, it is recommended to take it together with piperin, a substance contained in black pepper. Piperin increases the bioavailability of curcumin several times. There are also special forms of curcumin with improved bioavailability, such as Liposomal-turbulent, Kurcumin micellar and curcumin in the form of BCM-95.

• Sources: The main source of curcumin is turmeric. Turmeric can be added to food as a spice or taken in the form of food additives.

• Dosage: The recommended dosage of curcumin varies depending on the purpose of the intake and the form of the turmeric. It is usually recommended to take 500-2000 mg of curcumin per day.

• Side effects: Kurkumin is usually well tolerated, but some people may have side effects, such as stomach disorder, nausea or diarrhea.

• Interaction with drugs: Kurkumin can interact with some drugs such as anticoagulants and antiplatelets. People taking these medicines should consult a doctor before taking the turmeric.

• Choosing a quality product: When choosing curcumin, it is important to pay attention to the following factors:

  • Kurcumin content: Make sure that the product contains a sufficient amount of curcumin.
  • Piperin’s presence: Choose a product containing a pipin to improve the absorption of curcumin.
  • Form of curcumin: Consider the possibility of choosing the form of turmeric with improved bioavailability, such as Liposomal-turbulent, burcunal micellar or turmeric in the form of BCM-95.
  • Quality: Make sure that the product is produced by a reliable manufacturer and has passed the quality and cleanliness.

6. Coenzym Q10 (COQ10): Energy for cells and protection against aging

Coenzyme Q10 (CoQ10) is a vitamin -like substance that is present in all cells of the body and plays an important role in the production of energy. It is also a powerful antioxidant that protects the cells from damage by free radicals.

• The mechanism of action: COQ10 is involved in the electron transfer chain in mitochondria, cell energy stations. It helps to transfer the electrons from one molecule to another, which leads to the formation of ATP (adenosine triphosphate), the main source of energy for cells. COQ10 also neutralizes free radicals that can damage cells and contribute to the development of many diseases.

• Health advantages:

  • Heart health support: COQ10 helps to improve the function of the heart muscle, reduces blood pressure and improves blood circulation. It can also reduce the risk of heart failure and arrhythmias.
  • Energy increase: COQ10 helps to increase the production of energy in cells, reducing fatigue and improving endurance.
  • Antioxidant Protection: COQ10 protects cells from damage to free radicals, which can contribute to the development of many diseases, including cancer, cardiovascular diseases and neurodegenerative diseases.
  • Improving the function of the brain: COQ10 can improve cognitive functions, memory and mood. He can also reduce the risk of developing Parkinson’s disease and Alzheimer’s disease.
  • Reducing side effects of statins: Statins, drugs used to reduce blood cholesterol can reduce COQ10 in the body. Reception COQ10 can help reduce the side effects of statins, such as muscle pain and weakness.
  • Improving fertility: COQ10 can improve sperm quality in men and increase the chances of conception.

• Forms COQ10: There are two main forms of COQ10: Kilikhinon and Kilikhinol. KOLIKHINOL is a restored form of COQ10 and is considered more bio -accessful than Kilikhinon.

• Sources: COQ10 is contained in small quantities in some foods, such as meat, fish, poultry and nuts. However, it is difficult to get a sufficient amount of COQ10 only from food, so it is often recommended to take COQ10 in the form of food additives.

• Dosage: The recommended COQ10 dosage varies depending on the purpose of the reception and form COQ10. It is usually recommended to take 100-300 mg COQ10 per day.

• Side effects: COQ10 is usually well tolerated, but some people may have side effects, such as stomach disorder, nausea or insomnia.

• Interaction with drugs: COQ10 can interact with some drugs such as anticoagulants and drugs to reduce blood pressure. People taking these medicines should consult a doctor before taking COQ10.

• Choosing a quality product: When choosing COQ10, it is important to pay attention to the following factors:

  • COQ10 form: Consider the possibility of choosing a Kilikhinol, a more bio -access form COQ10.
  • Dosage: Select a dosage corresponding to your needs.
  • Quality: Make sure that the product is produced by a reliable manufacturer and has passed the quality and cleanliness.

7. B vitamins B: Complex for the nervous system and energy

B vitamins are a group of eight water -soluble vitamins that play an important role in energy metabolism, the functions of the nervous system and the formation of red blood cells. Each vitamin B has its own unique functions, but they often work synergically, supporting general health.

• B vitamins include:

  • Vitamin B1 (TIAMIN): It is necessary for the metabolism of carbohydrates and the functions of the nervous system.
  • Vitamin B2 (Riboflavin): Participates in energy exchange and supports the health of the skin and eyes.
  • Vitamin B3 (Niacin): Participates in energy metabolism, reduces blood cholesterol and supports skin health.
  • Vitamin B5 (pantotenic acid): Participates in the energy exchange and synthesis of hormones.
  • Vitamin B6 (Pyridoxin): Amino acids, functions of the nervous system and the immune system are necessary for metabolism.
  • Vitamin B7 (Biotin): Participates in the metabolism of fats, carbohydrates and proteins, and also supports the health of hair, skin and nails.
  • Vitamin B9 (folic acid): It is necessary to divide cells and form DNA. Especially important for pregnant women to prevent defects in the nervous tube in the fetus.
  • Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells and the functions of the nervous system.

• Health advantages:

  • Energy increase: B vitamins are involved in energy exchange, helping to transform food into energy.
  • Support for the function of the nervous system: B vitamins are necessary for the normal function of the nervous system, including the transmission of nerve impulses and the production of neurotransmitters.
  • Improving mood: B vitamins can improve mood, reduce anxiety and depression.
  • Health of the skin, hair and nails: B vitamins support the health of the skin, hair and nails.
  • Anemia prevention: Vitamins B9 and B12 are necessary for the formation of red blood cells and preventing anemia.
  • Reducing the risk of developing defects in the nervous tube in the fetus: Folic acid (vitamin B9) is important for pregnant women to prevent defects in the nerve tube in the fetus.

• Sources: B vitamins are found in various foods, including meat, fish, poultry, eggs, dairy products, whole grain products, legumes, nuts, seeds and green leafy vegetables. Vitamin B12 is contained only in animal products, so it is recommended that Vegetarians and vegans take it in the form of food additives.

• B vitamins deficiency: B vitamins deficiency can lead to various symptoms, including fatigue, weakness, depression, irritability, headaches, skin problems and digestion, anemia and neurological problems.

• Dosage: The recommended daily dose of B vitamins varies depending on age, gender and health. It is usually recommended to take a complex of B vitamins, which contains all eight vitamins in balanced doses.

• Group B vitamins forms: Some B vitamins are available in various forms that may differ in degree of assimilation and efficiency. For example, folic acid is available in the form of folic acid and methylphulatory. The methylphulatory is a more active form of folic acid and is better absorbed by the body.

• Side effects: B vitamins are usually well tolerated, but some people may have side effects, such as nausea, stomach disorder or skin rashes.

• Interaction with drugs: B vitamins can interact with some drugs. People taking medications should consult a doctor before taking B vitamins of group B.

• Choosing a quality product: When choosing a complex of B vitamins, it is important to pay attention to the following factors:

  • Composition: Make sure that the product contains all eight B vitamins in balanced doses.
  • Forms of vitamins: Consider the possibility of choosing a product containing group B vitamins in more active and bio -access forms.
  • Quality: Make sure that the product is produced by a reliable manufacturer and has passed the quality and cleanliness.

8. Vitamin C: Immunity Defender and Antioxidant

Vitamin C (ascorbic acid) is a water -soluble vitamin that plays an important role in the immune system, antioxidant protection, collagen synthesis and iron absorption.

• The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It also stimulates the immune system, increasing the production of white blood cells and antibodies. Vitamin C is necessary for the synthesis of collagen, protein, which is the main structural component of the skin, bones, tendons and cartilage. It also helps to absorb iron from food.

• Health advantages:

  • Strengthening the immune system: Vitamin C stimulates the immune system, helping to protect the body from infections, such as colds and influenza.
  • Antioxidant Protection: Vitamin C protects cells from damage to free radicals, which can contribute to the development of many diseases, including cancer, cardiovascular diseases and neurodegenerative diseases.
  • Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, which is important for the health of the skin, bones, tendons and cartilage.
  • Iron assimilation: Vitamin C helps to absorb iron from food, preventing the development of iron deficiency anemia.
  • Health of the cardiovascular system: Vitamin C can reduce blood pressure, improve endothelial function and reduce the risk of developing cardiovascular diseases.
  • Protection against age -related changes: Vitamin C can protect against age -related changes, such as wrinkles, loss of skin elasticity and a decrease in cognitive functions.

• Sources: Vitamin C is contained in various fruits and vegetables, especially in citrus fruits, berries, kiwi, bell pepper, broccoli and spinach.

• Vitamin C deficiency: Vitamin C deficiency can lead to various symptoms, including fatigue, weakness, bleeding gums, slow healing of wounds, frequent infections and mourn (severe deficiency of vitamin C).

• Dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. During the period of the disease, the dosage can be increased. The upper permissible level of vitamin C is 2000 mg per day.

• Forms of vitamin C: Vitamin C is available in various forms, including ascorbic acid, ascorbate