Tom was an avid fitness enthusiast who began every morning by taking in a range of nutritional supplements he believed essential for good health and performance.
Tom was delighted when Laura surprised him with a delicious alternative. Now he and his friends regularly share their own success stories — showing that health and flavor can co-exist!
Omega-3
Omega-3 fatty acids are a healthy addition to any heart-friendly diet, and have been linked with reduced risks of cardiovascular illnesses in various studies. At high doses, they may help protect blood vessels against inflammation while making irregular heart rhythms less likely. They also aid in lowering triglyceride levels which help support reduced overall cardiovascular risks.
Since your body cannot produce these healthy polyunsaturated fats on its own, they must come from food or supplements. When selecting fish oil supplements or food sources that provide DHA and EPA (or omega-3 ALA), make sure they contain both DHA and EPA for maximum benefit. According to some research findings, taking omega-3 fatty acids may reduce pain, morning stiffness and the use of nonsteroidal anti-inflammatory drugs used by those living with rheumatoid arthritis; although more research needs to be conducted in this regard.
Vitamin C
Vitamin C has long been revered for its ability to ease symptoms associated with colds or at least shorten their duration, but there’s much more than meets the eye when it comes to ascorbic acid: its benefits extend far beyond relieving cold symptoms; skin health and iron absorption benefits are just a few, while its antioxidant defense offers cardiovascular disease protection as well. Registered dietitian Devon Peart shares more about how Vitamin C may support your body (although as always dietary supplements should only be taken under medical advice).
Vitamin C comes in tablet, capsule, chewable form and doses can range anywhere from 25 mg to 1,000 mg. You can even find it “buffered”, for those prone to heartburn or stomach upset.
Vitamin B6
Vitamin B6, also known as pyridoxine and pyridoxal, is a water-soluble vitamin found in many food items such as bananas, nuts, meat, fish, poultry, eggs, milk and cereal. It plays a vital role in making neurotransmitters that communicate between nerve cells – low levels can contribute to depression. Antidepressant medication often increase vitamin B6 levels in the body.
Studies suggest that vitamin B6 and other B-complex vitamins such as folic acid could help protect memory in older adults; however, a Cochrane review of randomized controlled trials failed to find evidence that supplementation significantly decreased risk for cognitive decline.
Studies suggest that vitamin B6 could help relieve some of the symptoms associated with PMS in women, including anxiety and irritability. Scientists suspect it might work by helping the body produce serotonin – an influential chemical known to control mood.
Vitamin B12
B12 is essential to the formation and maintenance of red blood cells as well as supporting nervous systems. Furthermore, vitamin B12 plays an integral part in amino acid conversion and DNA synthesis processes – without it anemia can occur quickly and cause pernicious anemia to set in.
Bioavailability of vitamin B12 from whole foods is significantly greater than from supplements, with higher absorption from meat, fish and poultry foods, dairy products as well as vegetarian or vegan diets. Dietary intake of B12 tends to be lower.
Absorption of B12 by the body depends on both intrinsic factor and hydrochloric acid in the stomach, so conditions like atrophic gastritis which reduce production of intrinsic factor thus limiting B12 absorption are an issue. There have been observations linking high intakes of vitamin B12 supplements with higher risks of cancer; however, limited clinical trial data remains inconclusive.
Vitamin D
Vitamin D, more commonly referred to as cholecalciferol or 25(OH)D, is an essential lipid-soluble secosteroids important for calcium absorption and bone health. Converted to 1,25(OH)2D in tissues where it plays various biological roles including modulating gene expression and decreasing inflammation. Vitamin D has been linked with numerous health outcomes but evidence for most associations remains limited and inconsistent; most have been drawn from studies focused on bone health studies alone; research suggests higher serum 25(OH)D levels may reduce fracture risk while improving bone health while other health outcomes remain unknown ([43]).
Vitamin D3 supplements can be easily found in capsules, softgels and gummies; however they should not serve as your sole source of Vitamin D; rather they should supplement your regular meals when you may not be receiving enough.
