Suppliments

What do you need to know about supplements?
Nutrient |
Supplements per day |
Natural source |
Benefits |
Omega 3 |
650-1300mg EPA/450-900mg DHA |
Fish & Fish oils, walnuts, flax seed, chia seeds |
Improves brain health & memory |
Vitamin D3 |
5000 IU |
Direct exposure to sun light for at least 30 minutes |
Helps in calcium absorption Maintains bone health Improves immunity |
B complex |
400–800 mcg Methylfolate 1000 mcg Methylcobalamin 30 mcg Biotin |
Egg yolk, Nuts & seeds, Liver, whole grains, beans |
Improves metabolism Support cognitive function |
Vitamin C |
65-90 mg |
Citrus food, Red paper, Broccoli |
Prevent from infection Improves iron absorption |
Vitamin K2 |
50 -120 mcg |
Egg yolk, dairy products, organ meat |
Increase insulin sensitivity Reduces risk of cancer
|
Protein |
0.8-1.2 gm/kg body weight |
Low fat milk & milk products Poultry products Pulses & legumes
|
Helps in recovering daily wear & tear Gives strength |
Iron |
17-20 mg |
Dark Green leafy vegetables Beans & lentils |
Regulates body temperature Blood volume & Red blood cell production |
Calcium |
1200 mg |
Milk, yogurt, sesame seeds, black beans |
Improve bone density and bone health |
Electrolytes |
Any oral electrolyte supplement once in week |
Salt water, fruits, pickled food |
Healthy muscle contraction Regulation of blood pressure |
Antioxidants |
8,000-11,000 units |
Berries, onions, garlic, red & orange colored vegetables |
Prevent cell damage Slower the aging process |
Probiotics |
Fructooligosachharides 100mg |
Yogurt, Kombucha, pickled food, buttermilk |
Improve digestion Increase immunity |
About the Author:
Dr. Priyanka Mohol [BHMS, PGDEMS & CC, DDHN, MPH (Scotland)]
Public Health Consultant & Community Nutrition Specialist