Vitamins and supplements that are worth it

As someone who owns a beauty and health online store, I'm often asked about vitamins and supplements. People want to know which ones are worth it and which ones aren't. The truth is that most people can get all the nutrients they need from their diet - even those with special dietary concerns like celiac disease or lactose intolerance. But there are some situations where taking a vitamin supplement can help fill in the gaps.

Most effective vitamin supplements

There are a few types of vitamins and supplements that have been shown to be effective for most people.

• Vitamin D: This vitamin is essential for bone health and immune function, but it's hard to get enough from food alone. Some studies suggest that getting more than the recommended amount (400-600 IU) may help protect against cancer, multiple sclerosis, and type 2 diabetes.
• Vitamin B12: Studies show that people who take this supplement regularly have lower levels of homocysteine, an amino acid in the blood linked with heart disease risk. Women over age 50 should consider taking a daily multivitamin with at least 10mcg of B12; many multis also contain folic acid (another important nutrient for heart health). If you're vegan or vegetarian and don't eat dairy products on a regular basis - or at all - it’s important to make sure you get enough B12 through fortified foods or a supplement.
• Omega 3 fatty acids: Research shows omega 3 fatty acids also play an important role in brain development during pregnancy and childhood as well as reducing inflammation throughout the body.
• Calcium and vitamin D: Those over age 50 who don't get enough calcium are more likely than others to develop osteoporosis later in life (that's when bones become brittle). Getting enough calcium will help prevent this condition by strengthening your bones so they're less likely to fracture even if you fall down or twist your ankle badly because having stronger bones means there'll be less chance for them breaking into pieces under pressure from an impact injury.

Let's explore the benefits of each of these in more details below.

Omega 3 fatty acids

What are omega 3s? 

Omega 3 fatty acids are polyunsaturated fats, known to help lower cholesterol, reduce inflammation (which can lead to chronic diseases), and improve memory and mood. They are good for the heart, brain and blood vessels and they can help prevent heart disease and stroke, as well as reduce the risk of depression and dementia.

Omega 3 fatty acids can be found in oily fish, but what if you're vegan? Is it even possible to get enough omega 3s on a vegan diet? The answer is YES! There are plenty of vegan sources of omega 3 fatty acids that you can include in your diet to make sure you're getting enough of this essential nutrient. They're found in foods like flax seeds, chia seeds, walnuts, hemp seeds, brussels sprouts, algal oil but they're also added to many processed foods as well. Vegans and vegetarians are also encouraged to vegan omega 3 supplement.

Calcium and vitamin D

Calcium is an important nutrient for strong bones and teeth, as well as for healthy muscles, nerves and blood vessels. Vitamin D contributes to normal mineralisation of the bone matrix, which is necessary for building a strong skeleton. These two nutrients work together to help your body absorb more calcium.

Vitamin D helps your body absorb calcium from food and supplements - so without it, you can't make use of the calcium. In fact, some people think that vitamin D is more important than calcium for bone health! That's because vitamin D helps regulate how much calcium goes into your bones and how much is excreted by the kidneys.

There are 2 main forms of vitamin D you need to stay healthy: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 is from plant sources. It is found in fortified food and some supplements. Vitamin D3 is produced by sunlight on the skin. It is also found in some animal foods and supplements. Vitamin D2 can be found in mushrooms, soy drinks, breads or cereals with added vitamin D. Alternatively, vegan and vegetarians will supplement their diet with a vegan vitamin D supplement.

Calcium is an essential mineral that helps build and maintain strong bones, teeth, and muscles. It's also needed for nerve function, blood clotting, muscle contraction, hormone secretion, and nerve impulse transmission. And taking in enough calcium can help prevent osteoporosis later in life.

But how do we get it without eating animal products? Here's what you need to know:

Vegans should get at least 1,000 mg of calcium per day - and more if they're pregnant or lactating women - through non dairy sources like certain vegetables (like bok choy), legumes (like black beans), nuts (like almonds), grains (like quinoa), fortified foods such as orange juice or tofu based yogurts. It's important to note that leafy greens are not necessarily high in calcium content. As an example, a firm tofu has approximately 832 mg calcium per cup. Vitus ocean sourced vegan calcium powder contains 86.5 mg of calcium per serve.

According to Australian Government Health Direct website, the following is a calcium RDI, for different age groups.

Children

• 1-3 years - 500 mg per day
• 4-8 years - 700 mg per day
• 9-11 years - 1,000 mg per day
• 12-18 years - 1,300 mg per day

Adult women

• 19-50 years - 1,000 mg per day
• 51 years and older - 1,300 mg per day

Adult men

• 19-70 years - 1,000 mg per day
• 71 years and older - 1,300 mg per day

Vitamin B12

Vitamin B12 is essential for brain function and blood cell formation. It’s also found in animal products, so vegans and vegetarians need to be careful of their intake. You can get vitamin B12 from fortified foods like cereal and soy milk. There are no side effects associated with this supplement, so you should feel good about taking it regularly.

Vitamin B12 is also important for pregnant women and their babies. It helps prevent birth defects and boosts blood flow to the fetus’s brain. If you're pregnant or breastfeeding, consult your medical practitioner before taking vitamin B12.

If you’re vegan or vegetarian, it's a good idea to go for blood tests every 12 months or so to make sure your levels are normal. If they aren't, you may need to take supplements until your levels return to normal. Also there are plenty vegan B12 supplements on the market these days. Be sure to check the ingredients thoroughly and sustainable practices of the brand. 

As with any supplement, talk to your doctor before starting on vitamin B12. They can help you decide if it's right for you - and how much is safe to take.

Probiotics

Probiotics are the good bacteria that live in your gut. They keep yeast under control and help to digest food, which means that if you don’t have enough of them, you could feel more tired than usual.

You can get probiotics from yoghurt, kefir (a type of fermented milk), sauerkraut and other fermented foods. Probiotic supplements are also available in probiotic powder or probiotic capsules. They can be used to treat diarrhoea caused by antibiotics or irritable bowel syndrome (IBS). You should only take probiotic supplements on the advice of your GP – talk to them if you think this might be appropriate for you

If you have a weakened immune system, you may also be prescribed antibiotics. These can be very effective at killing off harmful bacteria in your body, but they can also kill off the good bacteria that live in your gut. This can lead to diarrhoea and make some infections harder to fight off. Like with any new supplement, it is important to start with a smaller dose and increase it over time.

If you take antibiotics and experience diarrhoea, it’s important to stay well hydrated by drinking plenty of water. If your symptoms don’t improve within a few days of finishing the course of antibiotics, then talk to your GP about whether you should restart the medication or try something else.

It’s important to avoid taking probiotics or making any changes to your diet while you’re taking antibiotics as this can increase the risk of diarrhoea.

Final thoughts

So, there you have it - the four categories of vitamin supplements worth buying. In general, most people should take a multivitamin, omega 3s and probiotics. If you have specific health concerns, consider adding calcium and/or vitamin D to your regimen. And if you want to stay healthy, try one of these multivitamins!

RECOMMENDED PRODUCTS