A Few Amazing Supplements That can Serve as Alternative to your Multivitamin
Let’s be clear – the majority of supplements found on the market are useless.
When we are talking about worthless supplements, we should point out that the daily multivitamin you take is among them.
If you are like most people, you have probably started taking a multivitamin on a daily basis since you were just a young child. Your parents have also told you to drink more milk, take more vegetables and take one apple a day too.
The truth is that multivitamins are well-known as an inexpensive way to keep your health safe. Most of us take these multivitamins because we want to believe that we are delivering at least the basic nutrients to our body with their help.
However, there were discussions about the potential positive effects and their worthlessness for many years. About 11 years ago, a systematic review which was focused on multivitamin consumption and different health outcomes has concluded that the amount of evidence is not sufficient to determine the absence or presence of any benefit from regular intake of mineral supplements and multivitamins. There is no information from controlled and randomized clinical trials on the effects of these supplements when they are used for prevention of Parkinson’s disease, type 2 diabetes, osteoporosis, hearing loss, dementia, rheumatoid arthritis, osteopenia, chronic pulmonary disease, tuberculosis, osteoarthritis, chronic nephrolithiasis, chronic renal insufficiency, nonalcoholic steatohepatitis, hepatitis C, and HIV.
Do you understand this information?
The researchers behind this review have determined that multivitamin intake doesn’t lead to significant benefit or risk on the health outcomes, that we have highlighted.
On top of that, few other scientific studies had the same results.
However, this doesn’t mean that every supplement found on the market is useless. There are few of them that can definitely help you improve your health and it’s better to replace your gray multivitamin pill that you use every morning with these supplements.
5 Multivitamin Alternatives that are Worth Trying
There are a few common types of nutrient deficiency in developed countries and magnesium deficiency is among the top three type of deficiency. In case you didn’t know, magnesium represents an essential mineral. The reason why Westerners lack magnesium is the fact that most people in these countries are practicing a grain-based diet. This diet is not rich in nutrients. If you change your diet, you can probably get sufficient amount of magnesium from certain foods like leafy green vegetables and nuts. But, it is much simpler and more convenient to supplement. The body finds it difficult to absorb magnesium found in many raw foods.
If the body has enough magnesium, you can expect better mood, stabilized blood pressure and perfect insulin sensitivity. On the other hand, magnesium deficiency leads to hypertension, poor insulin sensitivity, and poor glucose tolerance.
The recommended daily dose for supplementation is between 200 and 400 milligrams a day. Generally speaking, glycinate or magnesium citrates are easy to absorb. In addition, magnesium L-threonate is a good option for those who want to improve cognitive function.
This is a fat-soluble nutrient that belongs to the group of crucial micro nutrients for survival. Foods like eggs and fish and sunlight are excellent sources of vitamin D, but if you want to make sure that you are getting enough of this vitamin without witnessing any side effects you should take supplements. Remember that the body’s ability to synthesize this vitamin is affected by the process of aging and long sunlight exposure can cause more harm than good.
The healthy daily dose of vitamin D is between 500 and 800 IU a day which means that it is not difficult to achieve. However, according to some sources, adult persons should take between 2000 and 5000 IU a day.
If you want to check vitamin D levels, you should know that people with levels between 40 and 60 nanograms per milliliter have very low mortality rates.
Vitamin D manages the expression of more than one thousand genes and sufficient amount of this nutrient are linked to many different benefits that affect bone health, immune health, cognitive health and overall health.
Coenzyme Q10, also known as ubiquinol or CoQ10, is actually a molecule that is created in our body in a natural way. Its main purpose is to aid mitochondria to make energy (ATP).
Scientists talk about CoQ10 as a pseudo-vitamin due to the fact that this molecule is required for survival, but it doesn’t need to be supplemented in every situation.
Inadequate levels of Coenzyme Q10 have been related to a wide range of health conditions, disorders, and diseases like cardiovascular disease, neurological disorders, male infertility and fibromyalgia. Now let’s compare multivitamins and CoQ10.
The vast majority of people are using multivitamins as a basic, effective dose to keep themselves healthy. In a similar fashion, Coenzyme Q10 should be supplemented as a way to aid mitochondrial activity. For those who didn’t know, mitochondria act as small engines within cells and they create the energy needed to support bodily processes that take place on a cellular level.
There are many articles and studies that can help you understand how to help mitochondrial activity in the body. You can also use podcasts and other sources found online. We are sure that you will find this information useful because as we said before, Coenzyme Q10 is one of the most important supplements you can use today.
There are only a small number of people who consume fatty fish 3-4 days a week. They are the ones that are getting a sufficient amount of omega-3 fatty acids. The others have to deal with the consequences of deficiency. Or they can take omega-3 supplements that usually come packed in fish oil rich in fatty acids like EPA or eicosapentaenoic acid and DHA or docosahexaenoic acid.
Research so far has shown that people can feel the greatest benefit of proper Omega fatty intake when the ratio between omega-3 and omega-6 acids is almost equal.
If there is a 1:1 ratio, then people can expect healthy blood vessels, normal lipid count and low chances of developing plaque accumulation. In addition, fish oil supplementation aids glucose metabolism and protects brain health. It reduces the risk of a few brain conditions and diseases.
Another thing that is worth mentioning is that omega-6 fatty acids are abundant in SAD – Standard American Diet. However, proper Omega-3 fatty acid intake usually requires a more careful approach. That’s why you should either eat more fatty fish or take supplements in the form of krill oil or fish oil. in this way, you will improve the ratio between omega-3 and omega-6 fatty acids and get it closer to the recommended 1:1 ratio.
Many people know creatine monohydrate as an inexpensive, yet effective way to build muscles. But, what most people don’t know is that creatine is very good for the health of our brain.
Creatine represents a molecule that is created in the body in a natural way. This molecule is stored in our body as phosphocreatine. When we experience stress, this molecule releases energy in order to support the cellular function. When it comes to physical performance, creatine can help people boost strength, but works, in the same way, to aid the work of the muscles, brain, liver, and bones too.
Creatine is part of the vast majority of animal products. However, due to the fact that it so inexpensive, supplementation is recommended. If you want to support your fitness and feel the benefits of this supplement when it comes to cardiovascular protection and neuroprotection, you should use about 5 grams a day.
Standard creatine monohydrate usually requires a loading stage to saturate muscle tissues completely even though creatine can be used with some other nutrients too including sea salt and fenugreek.
Pregnant women, the elderly, people at risk for different deficiencies and people who cannot change their diet for some reason are the only categories of people that can benefit from taking multivitamins.
Of course, this doesn’t mean that these supplements bring potentially dangerous effects either. So, in case you love your multivitamins don’t stop using them if you feel safer that way.
What every person should know is that the supplement industry is a huge industry that makes billions of dollars every year. Most of these supplements are practically useless, but there are some of them that are definitely worth the investment.
Coenzyme Q10, Vitamin D, fish oil, magnesium, and creatine monohydrate have proven to be one of the safest, well-researched and effective supplements currently available in the market. They can be used for a long time and they can be taken on a daily basis. As long as you stick to the daily recommended disease you won’t experience any side effects.
Remember that you can use these supplements even if you use your usual multivitamin. Use these supplements in smoothies in order to get even better results.