Vitamin D3
Vitamin D3 is extremely important, especially in the Western world where we spend a lot of time indoors, away from natural sunlight. This vitamin isn't found in many foods, but you can get it from oily fish, liver, and egg yolks. For those following a vegetarian or vegan diet, the options are even more limited.
Taking a vitamin D3 supplement, about 4000 IU per day, is a good solution, equivalent to sunbathing for 20 minutes two or three times a week (depending on where you live and your skin type).
Vitamin K2
Vitamin K2 works in conjunction with vitamin D3, helping to direct calcium to the bones instead of allowing it to accumulate in the arteries or joints. In addition, it helps increase energy production in your mitochondria in the form of ATP.
Vitamin C
Vitamin C is known for its antihistamine properties, which are helpful during allergy season. In addition, people with high blood levels of vitamin C have a lower incidence of certain types of cancer, such as stomach cancer.
Whether natural or synthetic, vitamin C has the same biological efficacy. However, vitamin C from natural sources may be better absorbed. Synthetic forms can nevertheless be used in higher doses when necessary.
Vitamin B12
Vitamin B12 is essential, especially as we age. With age, stomach acidity decreases, reducing our ability to absorb vitamin B12 from food. Certain medications, such as proton pump inhibitors (like omeprazole), can further reduce B12 absorption by lowering stomach acidity even more.
Dietary habits can also change with age, and we may consume fewer foods rich in B12, such as meat, fish, and dairy products. This creates an environment conducive to B12 deficiency, which can lead to cognitive impairment, neuropathy, and anemia.
Conclusion
In summary, the supplements to avoid are calcium, iron, and vitamin A. Those to include in your routine are magnesium, vitamin D3, vitamin K2, vitamin C, and vitamin B12. However, remember that supplements are not a substitute for a balanced diet and a healthy lifestyle. Always consult your healthcare professional before starting any new supplement, especially if you are taking medication or have pre-existing health conditions.
