Vitamins and supplements are part of my morning and daily routine. Of course, nothing beats a diet rich and varied in fruits and vegetables. But we can always “complement” it with vitamins.
So I decided to share some of the women's daily supplements that I find beneficial in my own routine. If you're a mom/professional/a thousand and one things like me, and you feel like you need some energy and immunity boosting, then read on.
Disclaimer: I am not a nutritionist or professional doctor. This is just my personal opinion. ALWAYS CONSULT A DOCTOR BEFORE TAKING ANY SUPPLEMENT.
VITAMIN D
Vitamin D's main function is to allow calcium from food to be absorbed in the intestine, in addition to phosphorus, and in quantities capable of maintaining regular cellular and neuromuscular functioning, as well as bone health, guaranteeing them growth and repair power. .
It is also involved in the following organic processes:
Balance of body defenses (immune system);
Blood pressure control;
Protection against tumor formation;
Inhibition of inflammatory processes;
Carbohydrate metabolism (lowering the risk of diabetes and metabolic diseases).
Recent studies show that vitamin D works through genes that influence longevity and impact processes associated with many human diseases related to the aging process [source].
How I take: 1 vitamin D3 capsule (4000IU) daily
MAGNESIUM
Magnesium is the fourth most abundant mineral in the human body. It plays several important roles in body and brain health.
In fact, it's involved in over 600 reactions in the body, including [study]:
Energy Creation: Helps convert food into energy.
Protein formation: helps create new proteins from amino acids.
Gene Maintenance: Helps create and repair DNA and RNA.
Muscle movements: is part of the contraction and relaxation of muscles.
Nervous System Regulation: Helps regulate neurotransmitters, which send messages throughout the brain and nervous system.
Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression. [study].
Low magnesium intake is linked to chronic inflammation, which is one of the causes of aging, obesity and chronic illness. [study, study, study].
How I take: 1 magnesium 400mg capsule daily
Note: If you have a health problem, check with your doctor before taking magnesium supplements. Although they are generally well tolerated, they may not be safe for people taking certain diuretics, heart medications, or antibiotics.
COLLAGEN
Collagen is the most abundant protein in the body, accounting for about a third of its protein composition.
It is one of the main building blocks of bones, skin, muscles, tendons and ligaments. Collagen is also found in many other parts of the body, including blood vessels, corneas and teeth.
It can be thought of as the “glue” that holds all the parts together. In fact, the word comes from the Greek word “kólla”, which means glue.
There are four main types of collagen:
Type I. This type accounts for 90% of the body's collagen and is made up of densely packed fibers. Provides structure for skin, bones, tendons, fibrous cartilage, connective tissue and teeth.
Type II. This type is made from looser fibers and found in elastic cartilage, which cushions the joints.
Type III. This type supports the structure of muscles, organs and arteries.
Type IV. This type helps with filtration and is found in the layers of the skin.
As we age, the body produces less and lesser quality collagen.
One of the visible signs is in the skin, which becomes less firm and flexible. Cartilage also weakens with age.
There are 2 types of popular supplements - hydrolyzed collagen and gelatin. Gelatin is created when collagen is cooked.
In the first, the large protein is broken down into smaller peptides, which are more easily absorbed by the body.
There aren't many studies of collagen supplements, but those that do do show promise of benefits in the following areas:
Muscle mass. A 2019 study in recreationally active men showed that a combination of collagen peptide supplements and strength training increased muscle mass and strength more than a placebo. [study].
Arthritis. A 2017 animal study examined the effects of administering collagen supplements to mice with post-traumatic osteoarthritis (PTOA). The results indicated that supplementation may play a protective role in the development and progression of the disease. [study].
Skin elasticity. Women who took a supplement showed improvements in skin appearance and elasticity in a 2019 study. Collagen is also used in topical treatments to improve the skin's appearance by minimizing lines and wrinkles [study, study].
How I take: Hydrolyzed collagen (peptides) in capsules, 900mg daily.