The more we are offered to age beautifully and naturally, the more we want to delay this process. Nutraceuticals play an important role in maintaining youth. But before you go to the pharmacy or click the “buy” button in the online store, the doctor of preventive and anti-aging medicine will tell you about the rules for the safe use of vitamins and other supplements.
What rules for the safe use of vitamins?
Before you start taking vitamins, consider contraindications and select the dosage – this is an individual issue that is decided in consultation with your doctor. Do not engage in self-treatment and self-decoding of analyzes, it is better to contact specialists.
Read more: How vitamins are made. Production secrets
Vitamin C
Contents
Vitamin C is involved in collagen synthesis and immune responses. In addition, taking vitamin C daily can help reduce anxiety and increase stress tolerance. It is important that it is non-synthetic.
Vitamin E
Here the same rule: the vitamin should not be synthetic, but obtained from natural sources. In this case, the label usually says d-alpha-tocopherol, alpha tocopheryl acetate, and d-alpha tocopheryl succinate. Vitamin E is one of the key anti-aging factors, a participant in immune processes and a guarantee of skin and eye health.
Magnesium
Magnesium normalizes carbohydrate metabolism, reduces cortisol levels and relieves stress. It does not stay in the body, especially in stressful conditions, and needs stable replenishment. Lack of magnesium leads to sleep disturbance, cramps and spasms in the legs, apathy, depression and migraines. Again, pay attention to the form of magnesium (glycinate, citrate, malate, magnesium taurate, etc.): each has additional “special effects”.
Vitamin D
This is the main must-have for youth and health. I will break my rule of not talking about dosages, because the daily norm should be at least 5000 units, and ideally, you need to pass an analysis for 25-OH in order to take an adequate and working dose of the drug. Vitamin D deficiency leads to weakened immunity, apathy, depression, negatively affects the absorption of calcium, which affects the quality of skin, hair, nails, and bones. In addition, without it, the full synthesis of all steroid hormones and the work of genes that modulate the aging processes of cells and tissues is impossible. Forms can be different: water, oil, capsules, liposomal. Choose with your doctor the one that suits you.
Omega 3
Omega-3 fatty acids – yes, exactly omega-3, and not 3-6-9 and not fish oil from a pharmacy. Omega-3 acids EPA and DHA have a powerful anti-inflammatory effect, enter the structure of cell membranes, help strengthen the walls of blood vessels, reducing the negative effects of stress, fight apathy, depression, prevent the appearance of cholesterol plaques, and are antioxidants. The daily dose should be at least 1000 mg (EPA+DHA).
Collagen
Collagen, combined with hyaluronic acid and vitamin C, maintains skin elasticity and firmness. It is important that the levels of iron, copper, chromium and zinc are normal, and the digestive tract functions correctly.
B vitamins
These vitamins need to be taken for the stable functioning of the cardiovascular, muscular and nervous systems, the gastrointestinal tract, as well as to combat stress and normalize cortisol levels. B vitamins are water-soluble, so overdosing is almost impossible.
Lecithin
The substance is involved in the metabolism of cholesterol, prevents its deposition on the walls of blood vessels and, when properly combined with other nutraceuticals, perfectly reduces the level of “bad” cholesterol (LDL). Lecithin is egg, soy, and sunflower, it suits almost everyone and is perfectly absorbed, so you will notice the effect immediately.
Glutathione
It effectively protects the immune system by maintaining the integrity of lymphocytes and red blood cells. Its deficiency in the body literally makes a hole in the immune system and threatens health. This is the most powerful antioxidant that is involved in many metabolic processes, ensures the removal of toxins and prevents the development of cancer.
Adaptogens
This group includes curcumin, Rhodiola rosea, Peruvian Maca, Ashwagandha. The need for a specific drug and dosage are determined at the doctor’s appointment. Also, do not forget about probiotics, because they ensure the health and diversity of the intestinal microbiota and, accordingly, good immunity, vigor, stress resistance, etc.
