Nutritional supplements: When to start taking them and which ones should I choose

It is no secret to anyone that feeding It is one of the most important pillars when it comes to maintaining a healthy lifestyle. However, as the years go by, it is no longer enough to maintain balanced diets, since the body itself develops greater requirements that must be met. Therefore, the consumption of food supplements is recommended to reach the daily dose of nutrients.

Sylvia Rodríguez, nutritionist of the Magnesol team, comments on which are the most recommended and what you need to know before including them in the diet:

1. Magnesium:

magnesium It is one of the minerals that has various benefits if consumed in the correct dose, among them is the ability to provide energy and vitality, strengthen the immune system and help muscle recovery. It is advisable to use a supplement that contains magnesium chloride, since when entering the body it has a speed range of 30% to access circulation, thus being one of the types of magnesium with the highest percentage of this mineral in its composition.

It also works together with nutrients such as potassium, sodium, phosphorus, among others, to guarantee adequate muscle contraction. Due to its chemical composition, this supplement is easily absorbed if it is consumed in its natural state, since if you opt for presentations such as effervescent tablets, this process will slow down and the nutrients will not be used in their entirety.

two. Zinc:

Peru is one of the countries in Latin America with a large number of citizens who have zinc levels below the average. For this reason, before supplementing, blood tests should be carried out to assess whether a reinforcement of this mineral is needed, as well as to determine its periodicity. This supplement can be consumed by elderly patients, after consultation with the doctor and according to need.

3. B12 vitamin:

For vegans, vegetarians and flexitarians, a minimum consumption of 2500 micrograms per week of this nutrient is requested, since due to the fact that they do not include meat products in their diet, they may present a deficit of B12, so before counting With a supplement of this vitamin, blood tests should be performed so that the doctor can determine the number of daily intakes. However, it has been scientifically proven that not only do people who maintain a plant-based diet require supplementation of this nutrient, but also that it is increasingly difficult for certain patients to absorb vitamin B12 through food, since they present various health conditions that prevent it, including: stomach disorders, pernicious anemia, patients who have undergone surgery of the stomach or intestine, even people over 50 years of age should evaluate supplementation, since only in this way the body You will be able to supply yourself with all the nutrients you need for the normal functioning of the systems that compose it.

4. Vitamin D:

90% of vitamin D is obtained from the sun, since it is the sun’s rays that naturally provide this nutrient to the body. However, during the winter, people have a deficit of this nutrient, due to the little sun exposure that they have during the season. Therefore, before consuming this supplement, it is recommended to check the levels of vitamin D in the body and thus not consume more than the prescribed dose, avoiding long-term bone diseases.

5. Iron:

Various investigations ensure that during menstruation women lose approximately 117 ml of iron, with the normal range being 46 to 259 ml. This figure represents a considerable lack of this nutrient during the period, which in extreme cases could trigger anemia. Therefore, supplementing with iron if you have diagnosed iron deficiency anemia will be beneficial to recover the components that the body needs.

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