The supplements market is currently worth about $31.7 billion, and as such there are a lot of products out there to choose from. If you are not smart enough, you might end up with the wrong product thinking it’s the best for you. 

Village Vitamin Store recommends that the  following 10 ingredients must be present in a supplement.As a matter of necessity, you should ensure these ingredients are contained in your supplements by simply checking the label before purchasing.

Vitamin D

Vitamin D performs the essential function of helping your body absorb calcium which is vital for the proper formation of bones.  It also plays a role in homeostasis. 

You can get your body’s desired dose of vitamin D by:

  • Eating a balanced diet (natural food, especially fruits and veggies) 
  • Taking multivitamin supplements 
  • Getting adequate exposure to sunlight 

However, relying on a balanced diet alone to get your body’s nutrients requirement can be very unrealistic. Additionally, getting adequate sun exposure daily can be a difficult task if you:

  • Work a 9-5 job
  • Live closer to the polar regions where winter dominates
  • Have darker skin pigmentation 
  • Live in a city with a high level of pollution
  • Wear sunscreen 

 Even though sunlight is a major source of vitamin D, you should avoid excessive sun exposure, as it can cause skin cancer.

A little bit goes a long way.

Tips: Daily exposure of 15 minutes is enough.

 Due to these constraints, vitamin D deficiencies may result and may lead to:

  • Loss of bone density (a major cause of osteoporosis and fracture) 
  • Rickets in children 
  • Osteomalacia in adults

Vitamin D deficiency affects an estimated 41.6% of people in the United States, with elderly people, breastfed infants, and obese individuals at a higher risk.

To diminish the prevalence of vitamin D deficiency in the US,  the National Health Institute (NHI) recommended daily dosage of 600 IU  for people between 1-70 years, 400 IU for infants below 1 year, and 800 IU for adults above 71 years.

Tips: For vitamin D, 1 IU is the biological equivalent of 0.025 mcg cholecalciferol or ergocalciferol.

Natural food sources of vitamin D are:

  • Fatty fish (Tuna, salmon, and mackerel)
  • Beef liver
  • Cheese
  • Egg yolk

Magnesium

Magnesium plays a key role in approximately 300 enzymatic reactions and is active in homeostasis. As such, it is considered a very essential ingredient that must be part of diets and multivitamins. Also, it helps in energy production and supports the immune system. Furthermore,magnesium also:

  • Increases our bone density and bone crystal formations while lowering the risk of osteoporosis in post-menopause women
  • Helps to prevent or relieve migraines
  • Functions to reduce bloating, mood symptoms, and breast tenderness during premenstrual syndrome (PMS)
  • Improves mood by reducing anxiety, depression, and stress
  • Lowers the risk of stroke and cardiovascular disease, playing a key role in maintaining a healthy heart

Although it is difficult to assess magnesium status in our body as most magnesium is stored inside cells or bones; an adult male body contains 25 g of magnesium approximately with 50% to 60% of magnesium present in skeletal bones,  and most of the rest appearing in soft tissues.

Deficiency is rarely due to bad diet, most commonly resulting from alcoholism, certain medications, and health condition. Signs include:

  • Nausea
  • Loss of appetite
  • Vomiting
  • Fatigue
  • Weakness

Magnesium-rich foods include:

  • Nuts 
  • Pumpkin
  • Spinach
  • Artichoke
  • Soybeans
  • Tofu
  • Brown rice

NHI recommends 350 mg daily for adults.

Calcium 

About 99% of the calcium in our body is found in teeth and bones, making it a vital ingredient for bone formation. Early childhood and adulthood calcium intake is given serious attention, as a strong bone within these formative years guarantees more stable bone mass in the long run. 

Adequate calcium intake reduces:

  • Risk of fractures
  • Osteoporosis
  • Diabetes in some populations

Calcium deficiency may occur due to lactose intolerance or bad diet. Over 44.1 percent of the United State population is affected. Women are more prone to loss of bone density earlier than men are. The following natural foods can covers your body’s need:

  • Eggs
  • Yogurts
  • Milk
  • Cheese
  • Butter
  • Nuts
  • Green vegetables (e.g. spinach and broccoli)
  • Fortified food like cereals

1000 mg daily  is recommended and should be augmented with multivitamins regularly.

Zinc

Zinc is a must-have ingredient in a multivitamin for the various functions it performs. For a start, zinc catalyzes approximately 100 enzymes and plays a role in protein synthesis. Other functions are:

  • Wound healing
  • Cell division
  • Immunity to disease
  • DNA synthesis
  • Growth and development during pregnancy, childhood, and adolescence
  • Aiding a proper sense of taste and smell

Overt zinc deficiency in the United States is uncommon, and signs of deficiency are usually nonspecific as other conditions influence its appearance. 

Zinc-rich natural food sources are:

  • Oysters 
  • Grass-fed beef
  • Crabs 
  • Fortified cereal
  • Lobster 
  • Chicken 
  • Brown rice 
  • Organ meat
  • Spinach
  • Tempeh 
  • Tahini
  • Pork Chops

Because the body doesn’t store zinc, it’s necessary to supplement as necessary. Approximately 8 to 11 mg daily is suitable according to the NHI.

Iron 

Iron is essential in our multivitamins due to the vital functions it performs like:

  • The proper function of hemoglobin
  • Increased energy and focus
  • Better athletic performance 
  • Optimum brain function

However, deficiency causes iron anemia which affects about 5 million Americans and causes the following symptoms:

  • Fatigue
  • Heart palpitation
  • Pale skin
  • Breathlessness

Pregnancy, menstruation, and puberty may increase the body’s iron needs. In these cases, taking supplementary multivitamins is recommended.

Folic acid 

Folic acid is vital, as it plays an important role during the growth and development of the fetus. Additionally, folic acid can help prevent birth defects  during pregnancy.

It is found in natural food such as:

  • Spinach 
  • Egg noodles
  • Beef liver
  • Sprouts
  • Dried beans
  • Nuts
  • Lentils
  • Avocado
  • Asparagus

400 mcg daily is the recommended dosage. However, pregnant mothers should aim for 600 mcg daily. Methyl folate has the best nutrient combination. 

Vitamin B12 (Cobalamin)

Cobalamin is essential for maintaining a healthy nervous system, as well as producing energy and blood. Vegans are prone to B12 deficiency because many of its major natural sources like fish, poultry, eggs, and milk are animals and their products. 

Other sources are:

  • Shrimp
  • Yogurt
  • Red meat
  • Swiss cheese
  • Cod
  • Tenderloin
  • Wild salmon
  • Fortified cereals

The recommended dosage for B12 is less than 3 mcg.

Vitamin A

Vitamin A is essential for healthy vision, teeth, and skin nourishment. It can also help with  immune function and optimum growth and development. Its natural food sources are:

  • Meat 
  • Fish
  • Fruits and vegetables
  • Dairy products

Deficiency is rare, but when it occurs, it may lead to:

  • Night blindness
  • High likelihood of infection 
  • Fertility issues
  • Retarded growth in children

Overdose can cause headaches, nausea, comas or even death.

700 to 900 mcg is the recommended daily intake. Pregnant women should take 1,200 to 1,300 mcg daily.

Vitamin C

Vitamin C enhances iron absorption, boosts the functionality of the blood vessels and is an efficient oxidant. Deficiency is rare in the US and Canada, but may lead to:

  • Scurvy 
  • Joint pains
  • Poor wound-healing
  • Purple spots on the skin

  Food sources include:

  • Citrus fruits
  • Strawberries
  • Cantaloupe
  • Broccoli

65 to 90 mg daily is recommended with an upper limit of 2000 mg. Overdose results in nausea and diarrhea.

 
Vitamin E

Vitamin E fights off free radicals while also enhancing blood circulation. Experts recommend we get the 15 mg we need daily from natural food sources.

Conclusion

With the saturated nature of the supplement market on and offline, it’s hard to make the right choice as to which store to patronize. I honestly recommend you try out VillageVitaminStore. Their service is topnotch, and includes consultancy and delivery with a regular discount unlike their competitors. They have all the supplements you could ever wish to buy and at an affordable price, too. 

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