Following a daily program of taking supplements and eating nutrient-dense foods is vital for maintaining your health and getting the vitamins and minerals your body needs to stay healthy. Some nutrients alleviate common maladies so you can reduce your intake of over-the counter and prescription medications. Always follow the recommended daily allowance for vitamins and supplements.
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Recommended Daily Supplement Program for Good Health
Because your body needs a healthy daily dose of vitamins and minerals get into a supplement-taking routine, consistency is the key to success with supplements. Even though each person’s needs are different, the following list of daily supplements is beneficial for almost everyone:
Complete multivitamin and mineral supplement with whole foods and herbs to make sure all your health bases are covered
Vitamin C to help protect cell membranes from toxic wastes
Vitamin E and Selenium to protect cells and tissues from damage
Calcium to keep your bones and teeth strong
Magnesium to calm you and help you de-stress
Ginkgo (if you’re over 45) to protect your eyes, ears, and memory
Milk thistle (if you regularly consume alcohol or pharmaceutical drugs like aspirin) to benefit the health of your liver
Siberian ginseng if you are under stress or are active and want to increase endurance
Hawthorn to protect your heart and cardiovascular system
Saw Palmetto (if you’re a man and over 50) to protect the health of your prostate gland
Phytoestrogens (for women) from red clover, soy, or kudzu root to protect your bones and heart and ensure an easy menopause
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Whole Food Sources of Common Supplements
The best way to get most of the vitamins, minerals, and other nutrients you need is through your diet. As you choose to eat healthy foods, you'll soon see and feel the benefits — like increased energy, clearer thinking, and better looking skin. To get the supplements you need, look for these food sources:
| Supplement | Natural Sources |
|---|---|
| Calcium | Yogurt, broccoli, leafy greens, sesame seeds |
| Folic acid | Brown rice, leafy greens, salmon, whole grains |
| Iron | Leafy greens, nuts, seeds, raisins, liver, beef |
| Magnesium | Grains, legumes, vegetables, nuts, seeds, seafood |
| Potassium | Fruits and vegetables, whole grains, nuts and seeds |
| Selenium | Yeast, wheat germ, rice, and other whole grains |
| Zinc | Oysters, meat, eggs, whole grains, pumpkin seeds |
| Vitamin A and beta-carotene | Yellow and orange fruits and vegetables, egg yolk |
| Vitamin B | Whole grains, vegetables, nutritional yeast |
| Vitamin C | Citrus, bell peppers, tomatoes, strawberries |
| Vitamin E | Vegetable oils, nuts, seeds, whole grains, dark green leafy vegetables |
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Easing Common Ailments with Nutritional Supplements
Supplements play a vital role in supporting many body functions and offer tremendous benefits for increasing energy, easing common symptoms, , and reducing the effects of stress. Take a look at the following chart to see what vitamins and minerals can help alleviate some common conditions:
| Condition | Nutritional Supplements |
|---|---|
| Arthritis pain | Multivitamin, vitamin C, vitamin E, selenium, glucosamine, ginger, turmeric |
| Back pain | Vitamin C, glucosamine, calcium, magnesium, St. John’s wort, ginger |
| Colds | Zinc, vitamin C, vitamin A, echinacea, yarrow, peppermint, elder |
| Constipation | Vitamin C, psyllium seed, cascara sagrada, flaxseed |
| Fatigue | Multivitamin and mineral supplement, folic acid, Siberian ginseng, ginseng root, licorice root, vitamin B-12 |
| Hay fever | Vitamin C, quercitin, nettles, eyebright, reishi |
| Insomnia | Melatonin, magnesium, 5-HTP, valerian, kava, California poppy |
| Poor memory | Vitamin B-12, lecithin, folic acid, ginkgo |
| Obesity | Chromium, magnesium, vitamin C, vitamin E, vitamin B-6 |
| Osteoporosis | Calcium, vitamin D, magnesium, boron, red clover, nettles, horsetail |
| Parasites | Acidophilus, black walnut, garlic, multivitamin and mineral supplement, grapefruit seed extract, artemesia (mugwort) |
| Premenstrual syndrome | Calcium, magnesium, vitex, motherwort, evening primrose oil, dandelion |
| Sore throat | Zinc, vitamin C, echinacea, sage |
| Sprains and strains | Vitamin C, glucosamine, magnesium, St. John’s wort oil |
| Stress | B vitamins, vitamin C, vitamin E, calcium, magnesium, Siberian ginseng, California poppy |
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Natural Substitutes for Medication
Although no herbal medicine is safe under every condition for every person, herbal remedies are becoming increasingly popular because they’re considered safer than pharmaceutical drugs. Take a look at some of the natural substitutes you can use for prescription and over-the-counter medications:
| Medication | Substitute |
|---|---|
| Allergy medication | Quercitin, vitamin C, nettle |
| Antibiotic | Vitamin C, echinacea, goldenseal, bropilus |
| Antidepressant | St. John’s wort, vitamin B-6, 5-HTP, tyrosine |
| Anxiety reliever | B-vitamin complex, calcium, magnesium, kava, California poppy |
| Arthritis relief | Glucosamine, Chondroitin sulfate, turmeric, ginger, evening primrose oil, omega-3 fatty acids |
| High cholesterol | Niacin, vitamin C, garlic, shiitake, fenugreek |
| Daytime cold medication | Vitamin C, vitamin A, zinc lozenges, echinacea, elder |
| Indigestion | Acidophilus, gentian root, artichoke leaf digestive enzymes |
| Sleep aid | Melatonin, magnesium, 5-HTP, valerian, California poppy |
*See your doctor or other health practitioner about persistent, serious conditions.
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Source:http://www.dummies.com/how-to/content/vitamins-for-dummies-cheat-sheet.html
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