Doctor shares two most important supplements we should all be taking
With our local supermarket shelves groaning under the sheer weight of vitamin supplements, is it any wonder we can get confused about what we should and shouldn't be taking?
The NHS says ideally everyone should get all their necessary vitamins and minerals by eating a healthy, balanced diet - but many of us regularly don't achieve that. Which is where vitamin supplements can come in handy. But with new products emerging on a seemingly daily basis it can often feel like a lottery if you're picking what you actually need.
Which is why Dr Mindy Pelz has suggested you just need to stick to two, with your sex and hormones playing an integral role in the decision-making process. Speaking on the podcast The Diary Of A CEO, Dr Mindy Pelz said: “Well, for women, the most important supplement she could ever take is magnesium. Magnesium makes every single hormone in your body.”
But for those looking to complement their testosterone levels, a crucial product is zinc, she explains. “For men, I would say the most important supplement - I mean there’s a lot of them - but for hormones, zinc, because zinc makes testosterone."
The second important supplement to add to your medicine cabinet is suitable for us all - and that's vitamin D. The 'sunshine nutrient' helps the body to absorb and use calcium and phosphorus, which are essential for maintaining strong and healthy bones and teeth, as well as supporting the heart. Vitamin D is also important for blood clotting, boosting the immune system and muscle growth. Experts routinely recommend that everyone should take a daily 10 microgram vitamin D supplement as the nutrient can't usually be obtained from food in sufficient amounts - with Britons often not getting the necessary sunlight to maintain blood levels. Levels of 50 nmol/L (20 ng/mL) or above are adequate for most people for bone and overall health.
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Sunlight is a major source of Vitamin D, but the nutrient can also be found in milk, egg yolk, liver and fatty fish. Dr Pelz says: "We all need to be looking at are our vitamin D levels. If your vitamin D is under 30, you’re in a critically depressed immune state so you've got to get it over 30. For hormonal health, we need to see it more up in about 60 - 70 to have your hormones working at their best.”
*Public Health England also advises all adults and children over the age of one to consider taking a 10-microgram supplement of vitamin D during autumn and winter months. This is because your exposure to sunlight drops significantly as the days grow shorter and the weather takes a turn for the worse, leaving you at a risk of developing a deficiency.
Vitamins - handy at-a-glance guide and what foods they are in
A (Retinol): Supports vision, skin, bone and tooth growth, immunity and reproduction. Found in: Mango, carrots, butternut squash, pumpkin, broccoli and beef liver.
B1 (Thiamin): Supports energy metabolism and nerve function. Found in: Watermelon, tomato, spinach, soy milk, lean ham, pork chops and sunflower seed.
B2 (Riboflavin): Supports energy metabolism, normal vision and skin health. Found in: Spinach, broccoli, mushroom, milk, egg, liver, oysters and clams.
B3 (Niacin): Supports energy metabolism, skin health, nervous system and digestive system. Found in: Spinach, potatoes, tomato, lean ground beef, chicken breast, shrimp, tuna (canned in water) and liver.
B12: Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. Found in: Milk, meats, poultry, fish, eggs and shellfish.
B6 (Pyridoxine): Amino acid and fatty acid metabolism, red blood cell production. Found in: Banana, watermelon, tomato, potatoes, broccoli, spinach, chicken breast and white rice.
C (Ascorbic Acid): Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. Found in: Mango, orange, lemon, grapefruit, strawberries, kiwi, spinach, broccoli, red peppers, pes and tomato.
D: Promote bone mineralisation. Found in: Milk, egg yolk, liver, fatty fish and sunlight.
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E: Antioxidant, regulation of oxidation reactions, supports cell membrane stabilisation. Found in: Avocado, cod, shrimp, tofu, wheat and sunflower seed.
K: Synthesis of blood-clotting proteins, regulates blood calcium. Found in: Spinach, broccoli, Brussels sprouts, leafy green vegetables and liver.
Folate: Supports DNA synthesis and new cell formation. Found in: Tomato, broccoli, spinach, asparagus, okra, green beans and black-eyed peas.
Biotin: Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis. Found in: A widespread array of foods..
Pantothenic Acid: Supports energy metabolism. Found in: A widespread array of foods.
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