🍎 Multivitamins and Food Supplements: Key Ingredients and Their Importance
Međimurski cekerMultivitamins and dietary supplements are becoming increasingly popular to ensure adequate intake of important ingredients. Let's take a look at the key ingredients present in these supplements and their importance to our health.
1. Calcium:
* Calcium strengthens bones and teeth, supports muscle and nerve function. The recommended daily dose depends on age and gender, and the estimate is between 1000-1300 mg per day. Consultation with a doctor is recommended to adjust the dose according to individual needs.
2. Phosphorus:
* Key to DNA formation, phosphorus promotes cell growth and renewal. The recommended daily dose is about 700 mg. Depending on your eating habits, the dosage can be adjusted according to your needs.
3. Inositol (Inositol):
* Inositol helps reduce anxiety, regulates serotonin and supports mental health. The recommended daily dose is about 1000 mg. Individuation of the dose can be achieved by consulting a nutritionist.
4. Vitamin C:
* Vitamin C is an antioxidant that supports tissue growth and repair. The recommended daily dose varies and is estimated to be between 90 mg for men and 75 mg for women. Increasing the dose may be useful in stressful situations or physical exertion.
5. Hall (Choline):
* A building block of cells, hol supports liver and brain health. The recommended daily dose varies by gender, with estimates ranging between 425 mg for women and 550 mg for men. Adjusting the dose according to individual needs is recommended with professional help.
6. Magnesium (Magnesium):
* Participates in more than 300 biochemical reactions in the body. Magnesium reduces stress, supports heart function. The recommended daily dose is about 400-420 mg for men, 310-320 mg for women. Adjusting the dose according to physical activity or stress may be useful.
7. Alpha Lipoic Acid:
* An antioxidant that supports the work of mitochondria, the recommended daily dose is around 600-1200 mg. Individual needs may vary, so it is advisable to consult a doctor.
8. Niacin:
* Vitamin B3, which supports skin health, the recommended daily dose is around 14-18 mg. Dosage estimation may depend on skin conditions or dietary habits.
9. Seaweed Powder:
* Rich in iodine, iron and vitamins, the recommended daily dose depends on specific needs. To adjust the dose, consultation with a nutritionist or doctor is recommended.
10. Pantothenic Acid:
* Vitamin B5, which supports metabolism, the recommended daily dose is about 5 mg. Adjusting the dose according to energy needs may be useful.
11. Zinc (Zinc):
* Mineral important for the immune system, the recommended daily dose is about 11 mg. The dose may vary according to season or exposure to infections.
12. Vitamin E:
* An antioxidant that supports skin health, the recommended daily dose is around 15 mg. Dosage adjustment may be useful for specific skin needs.
13. Nettle Leaf Extract:
* Rich in vitamins and minerals, the recommended daily dose depends on specific needs. Nutritional counseling can help with proper dosing.
14. Grape Seed Extract:
* An antioxidant that supports heart health, the recommended daily dose is around 100-300 mg. The dose can be adjusted according to cardiovascular health.
15. Vitamin B2 (Riboflavin):
* A vitamin that supports energy metabolism, the recommended daily dose is about 1.3 mg. Adjusting the dose according to energy needs may be useful.
16. Vitamin B6:
* Vitamin important for neurological health, the recommended daily dose is around 1.3-2 mg. Dose adjustment may be considered for nervous system problems.
17. Vitamin B1 (Thiamine):
* A vitamin that supports nerve function, the recommended daily dose is around 1.1-1.2 mg. The dose can be adjusted according to nervous needs.
18. Lutein:
* Carotenoid important for eye health, the recommended daily dose is around 10 mg. The dose may vary according to the needs of the eyes.
19. Manganese (Manganese):
* Mineral important for bones and metabolism, the recommended daily dose is about 2.3 mg. The dose can be adjusted according to physical activity.
20. Lipase (Lipase):
* An enzyme that breaks down fats, the recommended daily dose depends on the needs of the digestive system. Dose adjustment may be helpful for fat digestion problems.
21. Copper:
* A mineral important for the formation of red blood cells, the recommended daily dose is about 0.9 mg. Dose adjustment may be useful for blood problems.
22. Vitamin A:
* Vitamin important for eyesight and the immune system, the recommended daily dose is around 700-900 µg. Dose adjustment may be helpful for vision or immune system problems.
23. Folic acid:
* Vitamin B9 is important for fetal development, the recommended daily dose is around 400 µg. Pregnant women or those planning to become pregnant may consider increasing the dose.
24. Biotin:
* Vitamin B7 is important for the health of the skin, hair and nails, the recommended daily dose is around 30-100 µg. The dose may vary according to the needs of the skin, hair and nails.
25. Selenium:
* A mineral important for antioxidant defense, the recommended daily dose is around 55 µg. The dose may vary according to sun exposure and other environmental factors.
26. Chromium:
* A mineral that supports blood sugar regulation, the recommended daily dose is around 25-45 µg. People with sugar regulation problems may consider adjusting the dose.
27. Molybdenum (Molybdenum):
* A mineral important for the metabolism of amino acids, the recommended daily dose is about 45 µg. The dose may vary according to eating habits.
28. Vitamin K1:
* Vitamin important for blood clotting, the recommended daily dose depends on the body's needs. The dose can be adjusted according to the state of health.
29. Vitamin B12:
* Vitamin important for the formation of red blood cells, the recommended daily dose is about 2.4 µg. People with B12 deficiency or vegetarians/vegans may consider increasing the dose.
30. Vitamin D3:
* Vitamin important for bone health, the recommended daily dose depends on sun exposure and other factors. Dose estimation may depend on the season and sun exposure.
31. Papain:
* An enzyme that supports protein digestion, the recommended daily dose depends on the needs of the digestive system. The dose can be adjusted according to eating habits.
32. Amylase (Amylase):
* An enzyme that breaks down starch, the recommended daily dose depends on the needs of the digestive system. The dose can be adjusted according to eating habits.
33. Bromelain:
* An enzyme that supports protein digestion, the recommended daily dose depends on the needs of the digestive system. The dose can be adjusted according to eating habits.
34. Glucosamine Hydrochloride (Glucosamine Hydrochloride):
* A substance that supports cartilage health, the recommended daily dose depends on the needs for joint maintenance. People with joint problems may consider increasing the dose.
35. Chondroitin sulfate:
* A substance that supports cartilage health, the recommended daily dose depends on the needs for joint maintenance. People with joint problems may consider increasing the dose.
36. Eicosapentaenoic acid (Eicosapentaenoic Acid - EPA):
* Omega-3 fatty acid that supports heart health, recommended daily dose depends on health goals. It is recommended to consult a nutritionist or doctor to adjust the dose.
37. Docosahexaenoic acid (DHA):
* Omega-3 fatty acid important for brain function, recommended daily dose depends on health goals. It is recommended to consult a nutritionist or doctor to adjust the dose.
Conclusion
When choosing multivitamins and nutritional supplements, it is important to consider individual needs, health conditions and dietary habits.
It is recommended to consult a doctor or nutritionist before starting to take any supplements to ensure optimal health and well-being. These daily dose estimates should be considered as guidelines, and the final dose should be adjusted according to each person's individual needs.
