5 vitamins actually worth taking
Vitamins are vital nutrients that the human body can sometimes have difficulty producing on its own. Because of this, it is essential that we obtain these nutrients from other sources. Usually, we will find them in our day-to-day diet, although in some circumstances, vitamins supplements come in to play.
However, a number of studies published in the Annals of Internal Medicine underscored a fact that scientists have become increasingly sure of: The vast majority of vitamins and mineral supplements are simply not worth taking.
Australian pharmacist Phil Spyrou argues that vitamins are indeed misused in some circumstances.
“If you are generally healthy, eat a balanced diet and have not been found to have a vitamin deficiency, then you are unlikely to benefit from taking vitamin supplement”.
That being said, he goes on to explain why we shouldn’t take the statement from the Annals of Internal Medicine as a blanket rule – because we might not be as healthy as we think we are.
“My opinion is that very few people on Earth, let alone people over-60, are in absolutely perfect health. Almost all of us could improve our health in some way.”
Nutritionist Samantha Gemmell’s views are similar to Mr Spyrou’s sentiment. “Firstly, it's questionable that we live healthy enough lifestyles to warrant not needing supplements. We’ve worked long hours, we don't get sunshine and fresh air, we have more chronic disease than any other generation to date, and we eat food-like products in far higher amounts that deplete our nutrient stores.”
Therefore, although you cannot simply pick any bottle of vitamins off the shelf and expect life changing results, chances are there is some room for improvement to be found in taking certain vitamins.
On the good word of our experts, we outline some vitamins that over-60s may find useful, if you’re not getting them elsewhere.
1. Omega 3s
Can be found in: Oily fish and some nuts and seeds.
What it does: Omega 3s not only prevent heart disease through reduction of? inflammation, they can also curb stiffness and joint pain. Omega-3 supplements also seem to boost the effectiveness of anti-inflammatory drugs.
Who should take it: Samantha advises that anyone with a history of heart disease should consider an omega 3 boost. “It's important to get a high dose, with a good ratio of EPA and DHA and a high-quality product – otherwise you might end up taking nine tablets a day. Some come in flavoured liquid form, which make it easier to take a bigger dose”.
2. Vitamin D
Can be found in: Milk, soymilk, cheese, egg yolks, fatty fish, orange juice and the sun.
What it does: Your body must have vitamin D to absorb calcium and promote bone growth.
Who should take it: Samantha proposes that unless you are in the sunshine all day, there’s a decent chance you are lacking in vitamin D. “Often the prescribed dose of 1000IU may not be sufficient to correct a deficiency, so consider consulting a nutritionist who can monitor your levels alongside your GP and find an appropriate therapeutic dosage for you”. Phillip adds, “People at a high risk of osteoporosis are often recommended to take calcium and vitamin D supplements.
3. Zinc
Can be found in: Beef, lamb, pork, chicken, cooked oysters, crab, lobster, spinach, nuts and some seeds, cocoa, beans and mushrooms.
What it does: Zinc helps the immune system fight off bacteria and viruses. The body also needs zinc to make proteins and DNA.
Who should take it: Phillip explains that suffers of acute conditions can be treated with the correct vitamins, stating that “a large amount of studies showing that zinc lozenges help to reduce the severity and duration of the common cold.” So, if you’re sick and have lost your appetite, zinc could be your saviour.
4. Glucosamine
Can be found in: Edible crustaceans such as shrimp, lobster, crab and crawfish can provide trace amounts of glucosamine in their shells and tails. Obviously, humans do not tend to eat these and you cannot reap the rewards by eating the fish.
What it does: The glucosamine in your body helps keep up the health of your cartilage, which cushions bones at your joints.
Who should take it: Glucosamine is produced naturally in the body, however, there is a decrease in production overtime, affecting bone health, and causing creakiness and soreness. “The good news is that glucosamine can aid this, according to research,” Samantha says. “1500mg a day can be just as effective as ibuprofen for joint pain, but there's no reason not to take it now before you experience the pain. Glucosamine supplements often come paired with chondroitin, another joint supportive nutrient”.
5. Magnesium
Can be found in: Magnesium is found in nuts, seeds, green leafy vegetables and dark chocolate.
What it does: Magnesium is really the superhero when it comes to the bodies essential processes. It regulates muscle and nerve function, blood sugar levels, blood pressure and makes protein, bones, and DNA.
Who should take it: Samantha suggests that many of us are low in magnesium, due to our energy depleting lifestyle choices. Symptoms of low magnesium include stress, anxiety, muscle twitches and cramps, and generally feeling stiff. “Some people find they still can't get enough to relieve symptoms. Look for a citrate or amino acid chelate form – the cheaper magnesium oxide will pretty much give you a tummy upset.”
Important note: Before you go rushing to stock up on vitamins, remember to always speak to your GP before starting any new health regime. Samantha explains that there are potential issues with people self-prescribing supplements, as they simply don't know the signs and symptoms to watch out for when it comes to toxicity. “That is why I always recommend that they consult a qualified practitioner with experience in supplements,” she explains.
“What research is discovering is that no one nutrient works in isolation – so wholefoods are always your best option, with supplements being just that – a supplement when needed”.
Has this guide helped you identify any vitamins that you might be lacking in? Let us know in the comments below.
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