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According to the U.S Department of Agriculture, vitamin C, D, E, potassium, and calcium are a few nutrients that adult Americans are not typically getting enough of. This means that not only should you take these nutrients in your diet but also think about taking multivitamins as well. Boosting your immune system and improving your health has become more critical now than ever, given the recent pandemic. There are a few supplements that can benefit your health. So, clear out all the junk from your cabinets and make space for the following essential vitamins, which you should keep around the house.
1. Vitamin C
There is a good reason why vitamin C remains one of the most popular immune-boosting supplements. This is because vitamin C or ascorbic acid is vital for various cell functions and cell metabolism. It helps the body produce collagen in muscle, blood vessels, cartilage, and bones which is a connective tissue that holds the cells together. You can say that vitamin C is extremely important for your body to work properly. Some researches even document that vitamin C may help delay the development of certain heart diseases and cancers. It wouldn’t hurt to take it in the form of a supplement. However, if you don’t want to take it directly, you can consume it through other supplements such as Nature Made elderberry vitamins that are rich in vitamin C and Zinc. Vitamin C is also present in most fruits and vegetables.
2. Zinc
It is an essential trace element that helps the body use fat, protein, and carbohydrate for energy along with supporting our immune system. It is an amazing supplement that you definitely need to have in your house as it plays a vital role in your body’s immune response to various pathogens. Since Zinc is involved in different aspects of our cellular metabolism, it is worth taking in small amounts to give yourself that much-needed boost. It is also widely used as a cold supplement which means that it is not a bad idea to keep it around during the pandemic.
3. Vitamin D
It is safe to say that vitamin D is the holy grail of all the classic vitamins because your bone health will deteriorate without it. It helps your body to absorb calcium which is necessary for strong bones and teeth. Since it is not always possible to soak up all that free vitamin D from the sun, specially during the lockdown, it wouldn’t hurt to get it through supplements or your diet. However, a lack of it can lead to many health conditions that you wouldn’t like. Apart from making your bones healthy, vitamin D is also associated with helping your immune system fight viruses and assists your nervous system in sending messages from the brain. Therefore, if you want to avoid back pain, hair loss, and bad mood, then you better pile up on those vitamin Ds.
4. Probiotics
Not all bacteria inside your body are harmful. Some of these bacterial cells play a vital role in regulating our health. So, naturally, when you take up antibiotics to wipe them out, you should usually take a probiotic supplement alongside it to reinstate those good bacteria to keep your gut healthy. According to a meta-analysis of a 2012 study of 82 randomized trials, it was found that the use of probiotics containing bacteria from the Lactobacillus genus reduced incidences of diarrhea significantly. It can also help boost your immune system and can improve your emotional state, according to some studies.
5. Vitamin B-12
Also known as cobalamin, vitamin B12 is a very important essential vitamin. From being a vital coenzyme in the conversion of food into energy to aiding in the production of red blood cells, if there is a supplement that you shouldn’t give up, it’s B12. Found naturally in meat and foods like fish, liver, shellfish, eggs, etc., vitamin B12 can also be taken in the form of liquids and pills, specially if you don’t eat meat. This vitamin is a must to have because it is needed for the maintenance of the nervous system and the making of genetic material. Vegans and vegetarians should specially take vitamin B-12 supplements because they are more prone to vitamin B-12 deficiency, which can lead to complications like neurological changes or anemia.
6. Niacin
Vitamin B3, or niacin, plays an important role in critical cellular functions and energy production. Not only this, but according to a 2010 review, daily intake of niacin supplements greatly reduced the risk of heart attack and stroke in people with various heart diseases. The vitamin has also been talked about as a cure for all diseases, from diabetes, Alzheimer’s to headaches and high cholesterol. So, why is it a good idea to take niacin? Even though niacin deficiency doesn’t result in severe health conditions but in some cases can lead to Pellagra which can cause digestive issues and skin problems. Since the pros outweigh the cons, you should keep it around the house.
7. Folic Acid
Along with helping in preventing birth defects, it also helps against inflammation, depression and reducing the risk of coronary heart disease. This essential vitamin is a must-have in your medicine cabinetry for pregnant women and because it promotes red blood cell formation. If you are a strict vegetarian or vegan, then it is highly recommended that you take this supplement because its deficiency can affect overall protein production and cell growth, along with causing anemia, headache, and fatigue.
Maintaining a balanced diet that covers all essential vitamins and minerals is extremely crucial. However, if you aren’t meeting the required dosage of these essential vitamins with just your diet, then it’s about time you start taking supplements. There are a few supplements such as Vitamin D, C, B, A, zinc, folic acid, probiotics, melatonin, etc., which can give your health and immune system a much-needed boost. Considering the latest situation with the COVID-19 pandemic, it wouldn’t hurt to keep these vitamins around for defense against such viral diseases.
