We are facing a world where our food does not provide as much nutrients as it used to during our grandparents and great grandparents time. Even the quality of the food products such as vegetables, fruits, meat has declined leaving us nutrient deficient. This is impacting our health and making us suffer from various diseases we didn’t even know existed. Both women and men have certain daily nutritional requirement that if not met can cause many ill effects. As a result, our bodily functions get disrupted and our vital organs lose their vigor.
We need not wait for the first few signs of symptoms to rush to the doctor to get detected of some deficiency. Multivitamins in the form of supplements can play a big role in helping us meet our daily quota of nutrition. Since men and women have different levels of daily nutritional requirements its best to consult a doctor before starting on any new supplements, also this will help you understand what minerals and vitamins you lack. You certainly don’t need to take supplements if your food source is already providing you with all the nutrition.
Nutritional requirement for women
Even after eating right, you might end up with some gaps in the nutrients your body receives, that is when you should consider supplementing it.
Women tend to lose bone density post 30, therefore, it is a good practice to monitor your calcium levels and add calcium supplements if required. In their 20’s women require about 1000mg of calcium per day. So apart from including dairy products, leafy vegetables, almonds, etc. to your diet one can take a multivitamin to fill in any gaps.
The sunshine vitamin, Vitamin D, is required for better absorption of calcium in the body. Your body can produce vitamin D just under the skin by exposure to early morning sunlight, but in case you do not get enough sunlight where you live or are indoors during this time then you must consider including other food sources that will provide Vitamin D. Best sources of vitamin D are dairy products, salmon, etc.
Iron helps in the creation of red blood cells that help the body keep a good supply of oxygen circulating. Iron is very important for menstruating women and pregnant women. Iron is absorbed well if eaten with vitamin C rich foods.
This vitamin is very important for the health of the brain and nervous system. Found mainly in meat, seafood, poultry, and dairy products many vegetarians are especially prone to deficiency of this vitamin. Vitamin B12 supplements in the form of tablets or shots are available that can be taken on doctors advise.
In women over the age of 30, magnesium helps in restoring the bone density and avoiding osteoporosis. It also helps in managing blood glucose levels and blood pressure. Post 30 recommended dietary intake of magnesium is 320 mg. In case of deficiency, it is recommended to go for supplements to avoid any further complications.
In case you find yourself lacking any of these essential vitamins you must go for multivitamin supplements to fill the gaps between recommended levels and the level you are at.
Nutritional requirement for men
The moment you replace your healthy meal with a pizza or burger and health drink with beer, what you are creating, even though in a small measure, is a deficiency of nutrients. You need to make sure overall your body is getting all the nutrition it needs to keep functioning at its best. You might be surprised to know that men too face nutrient deficiency.
Vitamin D deficiency is one of the most common deficiencies in men as well. This vitamin is one of the key ingredients in producing enough testosterone, along with stronger bones, prevent mood disorders, and control cholesterol levels. It is highly recommended that you detox your body with the sun or if that’s not feasible then go for supplements.
During some studies, it has been found that even though men consume enough vitamin B12 the proper absorption doesn’t happen most times leaving them lacking in this vitamin. Many medications have known to cause this which can lead to excessive fatigue and problems in the nervous system. Especially post 30 you must get your levels tested and take supplements if found lacking.
Vitamin K is very important in preventing heart diseases – number one cause of deaths among men; it also builds bone health and prevents blood from clotting. Those who do not consume vegetables and dairy products are more prone to this deficiency.
Omega 3 fatty acids
Fish is one of the best sources of omega 3 fatty acids; these are essential for the brain and heart health. They also have anti-inflammatory properties that help in dealing with injuries well. The ratio of omega 3 to omega 6 fatty acids is something that needs to be maintained. Most unhealthy food items contain high levels of omega 6 fatty acids; this creates an imbalance in the levels of fatty acids and can lead to other complications.
All these vitamins and minerals are essential to the human body and must be supplied in the recommended quantity for optimal functioning. Though supplements should not be considered as the main source of nutrition, these can work as good lubricants that fill up any nutrient that is lacking in supply.