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What do you need to know about supplements?

NutrientSupplements per dayNatural sourceBenefits
Omega 3650-1300mg EPA/450-900mg DHAFish & Fish oils, walnuts, flax seed, chia seedsImproves brain health & memory
Vitamin D35000 IUDirect exposure to sun light for at least 30 minutesHelps in calcium absorption Maintains bone health Improves immunity
B complex400–800 mcg Methylfolate 1000 mcg Methylcobalamin 30 mcg BiotinEgg yolk, Nuts & seeds, Liver, whole grains, beansImproves metabolism Support cognitive function
Vitamin C65-90 mgCitrus food, Red paper, BroccoliPrevent from infection Improves iron absorption
Vitamin K250 -120 mcgEgg yolk, dairy products, organ meatIncrease insulin sensitivity Reduces risk of cancer  
Protein0.8-1.2 gm/kg body weightLow fat milk & milk products Poultry products Pulses & legumes    Helps in recovering daily wear & tear Gives strength
Iron17-20 mgDark Green leafy vegetables Beans & lentilsRegulates body temperature Blood volume & Red blood cell production
Calcium1200 mgMilk, yogurt, sesame seeds, black beansImprove bone density and bone health
ElectrolytesAny oral electrolyte supplement once in weekSalt water, fruits, pickled foodHealthy muscle contraction Regulation of blood pressure
Antioxidants8,000-11,000 unitsBerries, onions, garlic, red & orange colored vegetablesPrevent cell damage Slower the aging process
ProbioticsFructooligosachharides 100mgYogurt, Kombucha, pickled food, buttermilkImprove digestion Increase immunity

About the Author:

Dr. Priyanka Mohol [BHMS, PGDEMS & CC, DDHN, MPH (Scotland)]

Public Health Consultant & Community Nutrition Specialist

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