When the body needs help
Important antioxidants
Many know that vitamin C is needed to maintain strong immunity. However, the benefits can actually bring in the right amount in the body, often do not think.
Pharmacist Ieva Sausrytė explains that vitamin C promotes wound healing, as well as involves hormone and neurotransmitter synthesis and improves iron uptake. Vitamin C is a very strong antioxidant that protects cells from free radical damage and faster aging processes.
« Free radicals are unstable molecules causing oxidative stress in the body, which is considered one of the main causes of cardiovascular, oncological diseases and rapid age. We are faced with free radicals in the sun, abuse of nicotine products, alcohol, Sharp.
According to her, the body would control free radicals, it requires the right amount of antioxidants: vitamins C, E, zinc, selenium, resveratrol. Antioxidants used together help each other to act strongly and can be combined with each other. For example, vitamin C, acting synergistic with vitamin E, helps protect cells from harmful UV radiation.
Useful fish oil
According to I. Saurytės, fish oil and omega-3 fatty acids contained in them are usually associated with cardiovascular disease because it helps to lower bad cholesterol and has a positive effect on blood pressure. Studies show that omega-3 fatty acids can also protect against inflammation, contribute to healthier skin, and improve brain function.
« At least two fatty fish (salmon, tuna, herring, sardines) should be eaten a week to get the recommended amount of omega-3 fatty acids, as the human body does not produce them.
Multivitamin vitamins and minerals, when they are all in the body, can help maintain energy and strengthen the immune system.
When choosing from many different dietary supplements, it advises you to take into account several aspects. It is very important that the daily dose of omega-3 fatty acids is not less than 500 mg, as well as on the supplements the packaging should indicate how many EPA and DHA acids and other additives contain. It is advisable to choose fish oil without dyes or unknown impurities.
Often lacking vitamin D
Stocks of vitamin D, also known as the sun, also often disappear during the cold season. I. Sauverytė explains that although this vitamin is usually associated with a better mood and strong bones, it is in fact necessary in many other processes.
Vitamin D is involved in hormone and nervous system activity, helps ensure proper muscle functions and genital system function, and also has a significant impact on the immune protection and preservation of the body. Studies show that vitamin D deficiency in the body is associated with more frequent illnesses in various infections.
« Unfortunately, it is difficult for a person to get vitamin D in natural ways: the amount of food in the food is quite small, and for a long time, we risk our health without SPF for a long time. Because vitamin D deficiency is a rather sensitive problem, many people choose dietary supplements because they can be used in demand and in different shapes: tablets, capsules, oil droplets, soluble granules. Fat, so oil -based preparations will be absorbed best, ”the pharmacist shared his advice.
It emphasizes that when taking nutritional supplements, it is always important to pay attention to how the body responds to them. For example, when using vitamin C, some people may increase the acidity of the stomach, so it is better to have a snack before. Vitamin D and fish oil are fat soluble, so the pharmacist recommends that such nutritional supplements be taken with or after meals, and vitamin E is advised to take before going to bed.
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One of the most important is magnesium
Magnesium has a major impact on the nervous system, muscle function and overall health. « Magnesium performs many important functions in the body. It helps maintain normal musculoskeletal and nervous system activity, participates in energy production, promotes good sleep quality, reduces stress and anxiety, regulates heart rate and contributes to blood sugar control, » said pharmacist Toma Gečienė.
Cramps and muscle spasms are one of the best recognizable symptoms of magnesium deficiency that many know about. « Other symptoms such as fatigue and weakness, irritability, anxiety, reduced mood, insomnia and frequent wakes, headaches, heart rhythm disorders and digestive problems can also be given about magnesium deficiency, » the pharmacist said.
If you feel at least a few of these symptoms, you may want to do blood tests and consult your doctor to make sure your body will have a lack of magnesium.
The pharmacist warns that it is very important to take a magnesium after consulting a pharmacist or doctor, as adverse symptoms may result in too much of this mineral.
« If you consume too much magnesium, you may experience one of the most common symptoms – diarrhea. In this case, it is advisable to take a few days of break before normalizing bowel function. Then start taking magnesium again, only with all the recommendations.
According to her, other symptoms, such as nausea, weakness, low blood pressure, may be frustrated with excessive magnesium levels.
While many vitamins and minerals are obtained with food, we may not always be able to eat enough food to absorb enough.
« It is advisable to take magnesium in the evening as it relaxes muscles and improves sleep quality. It is best to take it with a meal to reduce the risk of stomach irritation. It can also be used in combination with vitamin B6 as it helps to absorb this mineral better, » advised pharmacist T. Gečienė.
What are those multivitamins?
Many people decide to include more multivitamins in their diet to take care of their health and general well -being. However, pharmacist Elvyra Ramaškienė notes that people looking for multivitamin pharmacies are not always aware of what they are really good for our health.
« While many vitamins and minerals are obtained with food, we may not always be able to eat enough food to absorb enough. Nutrition is always and will be particularly important, and multivitamins can help in busy periods at a fast pace of life when it is not always time to produce quality food at home. »
Mostly dietary supplements include A, C, D, E, K, B group vitamins, as well as important minerals such as magnesium, zinc, iron and calcium.
« Because multivitamin nutritional supplements are composed of many different vitamins and minerals, their lack can be given by very different symptoms. For example, if we lack vitamin B12magnesium or iron, we may face fatigue and weakness. Frequent infectious diseases can signal vitamins C and D, zinc deficiency. If you complain of dehydrated skin and sliding hair, you may lack vitamins A, E or biotin, ”said E. Ramaškienė.
Cramps may be a symptom of magnesium, potassium or calcium deficiency, and reduced vision can sometimes be given about vitamin A deficiency.
« If you are confronted with any of these symptoms, it is advisable to do blood tests first to self -assess what vitamins you are really missing, » advised pharmacist E. Ramaškienė.
It summarizes that vitamins and minerals, when they are all in the body, can help maintain energy, strengthen the immune system, improve bone health, skin, hair and nail condition, and maintain good vision.
