In a very ideal world, we would not need dietary supplements.<\/p>\n\n\n\n
We get enough sunlight and we eat vegetables grown in rich soil.<\/p>\n\n\n\n
Our beef comes from cows that have grown up on grass in the fields, the chickens we eat are also all from Laida, and we can also eat fish caught in the wild.<\/p>\n\n\n\n
We don\u2019t have to worry about chemical fertilizers, pesticides, hormones, and we don\u2019t abuse antibiotics.<\/p>\n\n\n\n
We don\u2019t have much work pressure, and we don\u2019t often sit at work…<\/p>\n\n\n\n
However, in order to promote the development of society, we are constantly making sacrifices\u2014\u2014<\/p>\n\n\n\n
Modern agricultural planting methods have reduced the diversity of soil microorganisms and reduced the fertility of the soil. Closely linked to this, the nutrient density of food has also been reduced.<\/p>\n\n\n\n
The abuse of antibiotics and drugs and the accumulation of various environmental toxins are destroying our intestinal flora .<\/p>\n\n\n\n
Modern lifestyle has disrupted our original biological clock, and more and more people have sleep problems.<\/p>\n\n\n\n
The fast pace of the city makes anxiety and stress everywhere. Sitting at work for long periods of time also leaves us with little time to go outdoors. Urbanization is taking us further and further away from nature.<\/p>\n\n\n\n
More and more people are suffering from chronic inflammatory diseases…<\/p>\n\n\n\n
The process of society cannot be reversed, and we can only bite the bullet and move forward.<\/p>\n\n\n\n
Unfortunately, degenerative compensation is a universal law.<\/p>\n\n\n\n
But for “weakness”, we should find ways to “compensate”. Therefore, in order to achieve optimal health, dietary supplements sometimes become a necessity.<\/p>\n\n\n\n
Of course, not all dietary supplements are created equal.<\/p>\n\n\n\n
The way a dietary supplement is produced, the form of nutrients, and the combination and proportions of nutrients all determine the quality and effectiveness of a dietary supplement.<\/p>\n\n\n\n
Therefore, it is necessary to learn the correct way to use it.<\/p>\n\n\n\n
Classification of dietary supplements<\/p>\n\n\n\n
Dietary supplements can be divided according to their ingredients: vitamins, minerals, amino acids, herbs (herbs), plant extracts (botanicals), enzyme preparations, prebiotics (probiotics and prebiotics), etc.<\/p>\n\n\n\n
Dietary supplements can be divided into two categories according to their functions: maintenance dietary supplements (Maintenance supplementation) and therapeutic dietary supplements (Therapeutic supplementation). Maintenance dietary supplements are designed to pursue optimal health, while therapeutic dietary supplements are used to address specific physical conditions.<\/p>\n\n\n\n
Three basic principles<\/p>\n\n\n\n
1. Try to get nutrients from natural foods<\/p>\n\n\n\n
We have evolved with nature for millions of years, and long-term natural selection has made natural foods more and more suitable for us.<\/p>\n\n\n\n
Many nutrients require enzymes, minerals, and some cofactors to be well absorbed by the body. These substances occur naturally in foods, and these synergistic compounds are often lacking in synthetic vitamins.<\/p>\n\n\n\n
Food is a gift from nature, and its ingredient structure and proportions are so exquisite that it is unimaginable. One nutrient may enhance the absorption of another, or it may inhibit the activity of another, and these complex interactions make them much more effective than dietary supplements.<\/p>\n\n\n\n
For example, eating cauliflower can reduce the level of free radicals, but isolating the various nutrients in cauliflower and taking them together in the form of dietary supplements will not achieve the same effect.<\/p>\n\n\n\n
Whenever possible, we should get our nutrients from real food. Following the Gluten-Free Diet 2.0 food list is a great way to optimize the nutrients you get from your food.<\/p>\n\n\n\n
2. Choose the right form of dietary supplement<\/p>\n\n\n\n
The human body absorbs different forms of nutrients at different rates, and choosing the correct form of nutrients can ensure the effectiveness of the dose. In addition, some forms of nutrients can be harmful to the human body.<\/p>\n\n\n\n
For example, zinc L-methionine, zinc carnosine, and zinc glycinate are all forms of zinc that are easily absorbed by the human body, while zinc oxide (zinc oxide) is difficult for the human body to absorb, and zinc aspartate (zinc aspartate) is even neurotoxic. Vitamin K2 is available in MK-4. MK-7 and other forms. The half-life of MK-4 is very short, only one hour, so it is not easily utilized by the body; while the half-life of MK-7 is 3 days, which ensures that your body has a better chance of utilizing it.<\/p>\n\n\n\n
It’s best to understand the differences between different forms of nutrients, but there are often so many forms of a nutrient that it can be confusing. To make the choice simple, we can master one principle: choose the form of nutrients that exists in nature in food.<\/p>\n\n\n\n
Industrially produced nutrients often have completely different biochemical reactions than naturally occurring nutrients. For example, folic acid, although artificial folic acid can also prevent neural tube defects in babies, some studies have shown that artificial folic acid can increase the risk of cancer , while natural folic acid does not have such an effect. Multivitamins basically use artificial folic acid (folic acid) because it is cheaper.<\/p>\n\n\n\n
For another example, trans fats produced by ruminants are beneficial to health, but trans fats produced during the production of refined vegetable oils are toxic to humans.<\/p>\n\n\n\n
Choosing the forms of nutrients that occur naturally in foods is often the simplest and smartest thing to do.<\/p>\n\n\n\n
3. Choose dietary supplements carefully<\/p>\n\n\n\n
In fact, the dietary supplement industry is very unregulated. Needless to say, China also has many problems in the United States. Unlike food, dietary supplements are not tested before being marketed, and the FDA only investigates manufacturers who have problems.<\/p>\n\n\n\n
Therefore, as consumers, we need to master some basic principles to avoid those fake products.<\/p>\n\n\n\n
Use common sense and don\u2019t buy products that have magical health benefits.<\/p>\n\n\n\n
Try to buy products with a single ingredient and avoid mixtures that do not indicate the ratio of each ingredient.<\/p>\n\n\n\n
Try to buy products with fewer fillers, choose powders or capsules, and avoid tableting preparations.<\/p>\n\n\n\n
Use Google search, brand name + “fraud” or “FOD” to see if this manufacturer has had any problems.<\/p>\n\n\n\n
For products that claim to be supported by clinical trials, search the product name on PubMed.<\/p>\n\n\n\n
Dietary supplements that have been tested by third parties are often more trustworthy. These third-party testing agencies include Consumer Labs, NSF International, USP Dietary Supplement Verification program, Informed Choice verification, Banned Substances Control Group, etc.<\/p>\n\n\n\n
High-quality dietary supplements generally cost more, but paying for the quality is a good deal.<\/p>\n\n\n\n
Supplements for Optimal Health<\/p>\n\n\n\n
No matter how much we pay attention to our diet, some nutrients are difficult to meet through food for various reasons. At this time, choosing the right dietary supplement is a wise choice.<\/p>\n\n\n\n
Vitamin D<\/p>\n\n\n\n
Humans obtain vitamin D in two main ways: from food (mainly fish and free-range eggs), or from sunlight. Sunlight is the main source of vitamin D.<\/p>\n\n\n\n
Vitamin D is an important hormone that promotes the absorption of calcium and phosphate in the intestines, thereby preventing osteoporosis. Vitamin D plays a very important role in regulating cell growth and maintaining the normal operation of the nervous and immune systems.<\/p>\n\n\n\n
More than 50% of the population in my country is deficient in vitamin D. A lack of vitamin D has been linked to a range of problems, including heart disease, cancer, autoimmune diseases, asthma, inflammatory bowel disease, irritable bowel syndrome and more.<\/p>\n\n\n\n
Recommended dose: 2000IU-5000IU daily<\/p>\n\n\n\n
Recommended form: Vitamin D3<\/p>\n\n\n\n
magnesium<\/p>\n\n\n\n
The amount of magnesium in foods depends on the land in which they are grown. However, due to modern agricultural practices, magnesium is lost from the soil , making it difficult for us to obtain enough magnesium through daily food.<\/p>\n\n\n\n
But magnesium is very important. More than 300 known enzymatic reactions require the participation of magnesium, including many that control important neurotransmitters and provide cellular energy.<\/p>\n\n\n\n
Magnesium deficiency can lead to a variety of symptoms, such as chronic fatigue, memory loss, constipation, and muscle aches.<\/p>\n\n\n\n
Recommended supplement dosage: 250-350 mg daily.<\/p>\n\n\n\n
Suggested forms: Magnesium glycinate, Magnesium malate<\/p>\n\n\n\n
Vitamin K2<\/p>\n\n\n\n
Vitamin K2 can maintain bone health and prevent cardiovascular and cerebrovascular diseases.<\/p>\n\n\n\n
Natto, fermented vegetables, and cheese from grass-fed cows can provide adequate amounts of vitamin K2. If you don’t eat these foods, supplementing with vitamin K2 is necessary.<\/p>\n\n\n\n
Recommended supplement dosage: 100-1000 micrograms (mcg) daily<\/p>\n\n\n\n
Recommended form: MK-7<\/p>\n\n\n\n
Vitamin C<\/p>\n\n\n\n
If you eat enough vegetables and fruits, the vitamin C content is sufficient.<\/p>\n\n\n\n
But vitamin deficiencies are still very common.<\/p>\n\n\n\n
If you suffer from chronic infections and inflammation, your body’s need for vitamin C will increase.<\/p>\n\n\n\n
Recommended supplement dosage: 500-1000 milligrams (mg) daily<\/p>\n\n\n\n
Recommended form: Liposomal Vitamin C<\/p>\n\n\n\n
Probiotics<\/p>\n\n\n\n
Probiotics can maintain the balance of our intestinal flora. Good gut flora protects us from allergies, autoimmune and inflammatory diseases. They are linked to every aspect of our health and affect our brain function.<\/p>\n\n\n\n
For normal people, the cheapest and most effective sources of probiotics are fermented foods, such as kimchi, kefir, and kombucha. Supplementing with probiotics may have potential benefits and generally does not cause major adverse effects.<\/p>\n\n\n\n
For people with more severe intestinal disorders, probiotic supplementation is often necessary, but caution is required . Different people need different probiotic strains, and inappropriate probiotic strains may aggravate symptoms. For people with severe immune deficiencies, there is a risk (albeit rare) of infection with probiotic supplementation.<\/p>\n\n\n\n
Dietary supplements to be wary of<\/p>\n\n\n\n
calcium<\/p>\n\n\n\n
I often hear people say that calcium supplementation can prevent bone loss. But in fact, new research shows that calcium supplements not only do not reduce the proportion of osteoporosis in the elderly, but actually increase the risk of hip joint fractures.Calcium in the diet is enough to maintain a person’s health, but supplementing with calcium supplements will increase the risk of cardiovascular disease.<\/p>\n\n\n\n
\u03b2-carotene<\/p>\n\n\n\n
Can be converted into retinol (the active form of vitamin A), however it can also be converted into a number of potentially harmful substances, some of which can cause oxidative damage and interfere with vitamin A metabolism.<\/p>\n\n\n\n
iron<\/p>\n\n\n\n
For healthy people, eating beef is enough. Excess iron can cause inflammation and oxidative damage, leading to blood sugar problems, hormonal imbalances, depression, and more.<\/p>\n\n\n\n
Vitamin E<\/p>\n\n\n\n
There is no clear evidence that vitamin E supplementation brings benefits; instead, some studies show potential risks.<\/p>\n\n\n\n
summary<\/p>\n\n\n\n
Dietary supplements are very effective in many cases, but they are just called “supplements” and are far from a substitute for a healthy diet. We should think of dietary supplements as a tool toward optimal health, and it would be unwise to deify them or ignore them entirely.<\/p>\n","protected":false},"excerpt":{"rendered":"
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