Your Cheat Sheet To Vitamins, Minerals and Supplements

9 years ago

According to many sources, Americans spend more than 1.5 billion on dietary supplements and vitamins. Globally the supplement industry is estimated to be a 68 billion dollar business. Blair is one of the many consumers that takes vitamins, minerals, and supplements for overall health and wellness benefits. With all the choices, brands, and conflicting advice out there, choosing the right vitamin, mineral, or supplement for you can be tricky.

Perhaps this cheat sheet will come in handy for finding the vitamins, minerals, and supplements that will help you :) Keep in mind that you should always consult your physician before beginning any diet, exercise or supplement regimen.

What’s recommended for your body daily:

Complete multivitamin and mineral supplement with whole foods (see below for 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. Some people believe that Saw Palmetto along with Zinc and Biotin can help retain head hair as well.

Phytoestrogens (for women) from red clover, soy, or kudzu root to protect your bones and heart and ensure an easy menopause

Food sources of common supplements:

Even though many people like Blair take extra vitamins and minerals to supplement their diet, you can receive the necessary nutrients for your body by consuming a diet rich in the following foods.

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

Using nutritional supplements to cure common ailments:

Some people believe vitamins and minerals can not only cure colds, pains, and illness, but can also promote a healthy brain and body.

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

Natural Substitutes for Medication

If you are someone that shies away from taking medications, a natural remedy may be the answer. Natural remedies should be taken with warning, although they can be beneficial, some people may have reactions. You should always consult a doctor before taking any natural remedies or beginning any supplemental regimen.

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

As always... love much, laugh often, eat delicious, nutritious and filling food and look fabulous while doing it all!

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