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Health and Fitness

11 Essential Vitamins and Minerals for a Long and Healthy Life

Who needs vitamins and minerals?

Below is a list of who should pay special attention to their consumption of specific vitamins, minerals, and fatty acids, as well as who should avoid getting too much of them. High amounts of some vitamins or minerals might be dangerous, thus a high intake of these should always be discuss with a doctor or professional nutritionist ahead of time.

Omega-3 fatty acids are essential fatty acids.

If you don’t eat fatty fish 2-3 times a week, you should start taking cod liver oil or omega-3 capsules when you’re four weeks old. Other marine oils, such as seal or krill oil, can be used as a substitute for cod liver oil, although they are rarely vitamin D fortified.

Vegans and vegetarians historically had to select between alpha-linolenic acid-based omega-3 supplements and long-chain fatty acids like DHA and EPA found in cod liver oil. Omega-3 fatty acid supplements produced from marine microalgae, such as Nycoplus Vegetable Omega-3, have changed this in recent years.

People who use the blood thinner Marevan (which contains warfarin) should talk to their doctor before starting or quitting high dosages of fish oil, because omega-3 fatty acids can thin the blood.

Vitamin D is an important nutrient.

When our skin is exposed to sunshine, our bodies produce vitamin D. We also obtain it through our diets, although vitamin D’s requirements are challenging to meet alone through a health diet. In the winter, when there is less sunlight and less sunbathing, a vitamin D supplement is recommended, either in the form of cod liver oil, pure vitamin D, or a multivitamin/mineral supplement.

Vitamin D deficiency is also a possibility for some persons. The value of vitamin D produced by sun exposure is reduced by using sunscreen and having a lot of orpiment in the skin. Vitamin D deficiency is more common in people who use a high UV factor and have dark skin. They might consider taking a supplement. In addition, sun exposure produces less vitamin D in the skin of the elderly. As a result, more adults over 75 are being recommend a double dose of vitamin D to prevent osteoporosis, falls, and breakage.

NOTE: If you’re using many forms of vitamin A and D pills, be cautious. High doses can be harmful, and the average intake overtime should be kept to a minimum.

Vitamin A should not be taken in excess of 800 mcg (micrograms) per day by pregnant women. 250 mcg is obtaining from 5 mL of cod liver oil.

Folate (or folic acid) is a nutrient that is found in many foods.

Folic acid (vitamin B9) supplementation reduces the risk of neural tube defects by half (spinal cord hernia). It’s also link to a lower risk of autism, cleft lip, delay language development, and early placental abruption. To attain these results, begin supplementing with folic acid no later than one month before conception and continue for the first three months.

As it is difficult in practice to plan the time of conception Cenforce 200, it is recommended that all women of childbearing potential, who are planning to become pregnant, receive a daily supplement of 400 micrograms of folic acid daily. A general multivitamin/mineral supplement contains smaller amounts of folic acid and does not do the same good. Mothers with epilepsy, or who themselves have had / partner have had/have given birth to children with neural tube defects, are recommend ten times higher dose, i.e., 4 mg folic acid daily in the same period.

B12 (cobalamin)

Vegans (vegetarians who do not eat any animal products) have no vitamins sources in their diet. As a result, someone who exclusively eats plant foods needs to take a vitamin B12 supplement. Vitamin B12 insufficiency can also affect the elderly and persons who have had gastric bypass surgery, but this is related to a lack of absorption from the intestine. As a result, a doctor must administer the vitamin as an injection.

Vitamin C is a powerful antioxidant.

If you eat fruits and vegetables, you may easily meet your vitamin C requirements. Citrus fruits, kiwis, and paprika, in particular, are high in vitamin C. If you don’t eat fruit, berries, or vegetables for different reasons, vitamin C should be take as a dietary supplement. Vitamin C pills do neither prevent or lessen the duration of colds, according to research. Large vitamins dosage should be avoid if you have had organ stones or have very high iron levels (hemochromatosis).

Vitamin E is a powerful antioxidant.

Vitamin E is an antioxidant that is fat-soluble. Vitamins deficiency is most commonly link to disorders that cause poor fat absorption from the intestine (e.g., cystic fibrosis, M. Crohn’s disease, or liver disease). Warfarin’s blood-thinning action is increase by vitamin E, and ciclosporin’s impact may be reduce as well (immunosuppressant). Consult your doctor before taking vitamin E supplements with other medications that are vital for men’s health, such as Fildena 100.

Vitamin K

Vitamin K is a fat-soluble vitamins that has an effect on blood coagulation. Changes in vitamin K consumption may so impact Marevan’s blood-thinning effect (warfarin). Before starting or ending vitamin K therapy, people who take it should talk to their doctor.


People who consume little or no dairy products should supplement their calcium intake with other sources. For instance, this may be:

  • If you’re allergic to cow poo.
  • If you’re a vegetarian or vegan.
  • Have a higher calcium requirement (growing children and adolescents, pregnant women, nursing mothers, and postmenopausal women).

Iodine is a kind of iodine that

Dairy products and shellfish are the main sources of iodine in the diet. Cod liver oil, as well as multivitamin/mineral supplements, include iodine.

Iron is a metal.

The most common conventional micronutrient deficiency is iron deficiency. The following people are especially vulnerable to iron deficiency:

  • Young children, particularly those who have been breastfed for a long time or who consume a lot of cow’s milk (> 5 dl)
  • People with a low energy intake (dieting, weight-class sports, the elderly)
  • People who consume a lot of empty calories
  • Vegetarians
  • Blood donors
  • Women of childbearing age, especially those with heavy monthly bleeding

Iron supplements should only be used if you have low iron levels or have been diagnosed with iron deficiency anaemia by a doctor. Extra iron supplements should be avoid by people with hemochromatosis (an hereditary illness in which the body absorbs an inordinate quantity of iron from food/supplement). Iron absorption in dietary supplements is inhibite by several elements in the diet (coffee, tea, milk, plant components). As a result, take iron supplements with vitamin C-rich juice or fruit in between meals. Dietary factors have little effect on organically bound iron (heme iron or amino iron).

Constipation and abdominal pain are common side effects of high-dose iron supplementation. Then you can try a lesser dose of organically bound iron.


The level of zinc in vegetarians and others who avoid dairy products can drop, making extra supplements or Cenforce 100 necessary.

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