No matter how balanced you think your diet is, you find out that you are lacking in minerals and vitamins. And that's often the foundation for many aches and pains as we age. That's because the body's system, its ability to absorb and retain nutrients, depletes each year with age.
Self-care is the practice of taking care of your physical, mental, and emotional well-being. It can help you cope with stress, improve your mood, and boost your immune system. One way to practice self-care is to take supplements that can support your health and wellness goals.
Supplements are products that contain vitamins, minerals, herbs, or other substances that can enhance your diet and provide additional benefits. Common supplements include multivitamins, omega-3 fatty acids, probiotics, antioxidants, and adaptogens. However, not all supplements are created equal; some may have side effects or medication interactions.
Before taking any supplements, you should:
Consult your doctor or a qualified health professional to determine if they are safe and suitable.
Research and read the labels carefully to understand the supplements' ingredients, dosage, and research quality.
Buy supplements from reputable sources and follow the instructions on how to use them.
Taking supplements can be a part of your self-care routine, but they are not a substitute for a balanced diet, regular exercise, adequate sleep, and other healthy habits. You should also monitor your progress and adjust your supplement intake as needed. Remember that self-care is not selfish but a way to take charge of your health and happiness.
Key supplements are magnesium, vitamin D (women), and Zinc and vitamin D (men). Please do your research as to the best magnesium for you. There are quite a few out there. I know magnesium citrate acts like a laxative, so if you suffer from constipation, that's probably your best option (see point 1 above)
As we all know, vitamin D deficiency has been linked to cancer and other chronic diseases. For those living in hot climates, how often do you stand under the early morning sun rays (vitamin D)? In addition, our melanin, as beautiful as it is, also blocks the absorption of the rays.
Forms of supplement
How you should take your supplement is really up to you. Two things to remember are 1) Not all supplements are made in all the forms outlined below. 2) any pre-existing medical considerations. I have outlined the basic pros and cons of each form.
Tablets are easily available and cheap to buy but consist of bulking agents.
Gummies are fun, flavored, and easy to use but have added sugar.
Liquide supplements are most readily absorbed and tolerated but not known for their delicious flavor.
Capsules are cost-effective and offer better stability and better absorption. However, you cannot adjust the dose, and they are not suitable for people with difficulty swallowing pills.
Liposomes are great for avoiding breakdown caused by stomach acid but can be costly and hard to find.
Powdered supplements are easy to take by all age groups but inconvenient to mix up if you are on the go and don't have access to a liquid, in addition to its taste and texture.
In essence, supplements are there to supplement and not replace and should be taken in addition to a well balanced diet.
Self-Care is Your-Care