Heard of a skin-care routine? Many people buy multiple products for their skin and follow a strategic method of washing and caring for their skin on a daily basis. Well, consider this your health-care routine! Most of the time we get too busy in our day-to-day lives that we neglect our bodies and what they are trying to tell us. Daily supplements and vitamins are essential in keeping up your health-care routine, along with a healthy balanced diet and exercise, of course.
It is important to take daily vitamins and supplements, however, it’s not always about quantity but about the quality of what you are choosing to take.
I want to focus on the top 3 supplements you should include in your daily health regime for optimal health, energy, focus and immunity.
1. Vitamin D3
Sunny South Africa…we don’t need vitamin D3! You will be shocked at how many South Africans are incredibly low on vitamin D3. Vitamin D is our sunshine vitamin that we receive when our skin is exposed to the sun rays and helps our body to absorb calcium and phosphate, which are crucial for bone health, your immune system and your mood (a natural anti-depressant!). Vitamin D2 is found in some plants and Vitamin D3 is found in animal sources and from the sun.
It is possible to get vitamin D from foods like certain fish, beef liver and egg yolks, but the quantities aren’t nearly enough to keep up the appropriate amount of vitamin D that our body needs. We drive everywhere and often sit in an office all day, even if we do go outside for exercise, we are likely to use sunblock or a hat and have the majority of our body covered by clothing. This prevents the skin exposure which is vital for the conversion of Vitamin D. That’s why a good daily supplement with 1000IU of Vitamin D3 will make a huge difference to your health.
2. Magnesium
A natural mineral that is found in multiple food sources such as green leafy vegetables, nuts, seeds and whole grains. Processed foods such as refined grains decrease the magnesium content. If your diet isn’t high in good food sources of magnesium or if you regularly have alcohol and certain medications (antibiotics or diuretics), then it is highly likely that you are deficient in magnesium and need a good supplement! The daily recommended dose for non-pregnant females is around 300mg, and for males is around 400mg.
What does magnesium do in the body and how do I know if I’m deficient?
Magnesium is used for more than 300 reactions in the body (including the synthesis of vitamin D) that keep your bones, muscles, heart and nerves healthy. It also maintains a balanced blood sugar and blood pressure level. If your body is low in magnesium, you are likely to feel fatigue, nausea, muscle cramps, palpitations and have a low appetite. Low magnesium levels have also been associated with migraine headaches.
There are different types of magnesium supplements that are produced in different forms. Magnesium citrate, glycinate and chloride are generally more well absorbed by the gut than other forms such as sulphate or oxide.
3. Moringa oleifera
This may not be a typical supplement you find in most homes, but I wanted to add it in here because it really is a superfood ingredient that will be beneficial to your daily health-care routine. Moringa is a small tree native to India and can be found as a powder, capsule or tea. Moringa contains 92 nutrients; all essential amino acids; antioxidants; as well as omegas 3,6 and 9. If that doesn’t explain how nutritious and beneficial this supplement can be then let’s look at some of the health benefits that moringa has to offer:
Moringa protects the heart, liver, lungs, kidneys, skin and hair. It helps to prevent and treat cancer. It aids digestion and has antimicrobial properties. Moringa helps to burn fat and balance cholesterol levels. Conditions such as hypertension, diabetes and anaemia can all be maintained using moringa. This is an ingredient worth looking into and adding to your supplement list!
For more information on which supplements you may need, do not hesitate to call 0615282129 or email drsarahtandy@gmail.com to book an appointment with me at Thrive Hillcrest.
Dr Sarah Tandy
Homeopath (DUT MTech Hom)