When it comes to our health, there are certain supplements that are essential for us to get the most out of our diet. Vitamin D is one of the most important, as it has been linked to a lower risk of cancer and other diseases. A study published by JAMA and Harvard Health Publishing showed that those who took a vitamin D supplement had a 17% lower rate of metastatic or fatal cancers, although this benefit was only seen in people who weren't overweight or obese. If you have a family history of cancer or other risk factors, taking a vitamin D supplement is recommended. Creatine is another popular supplement among fitness enthusiasts, as it helps your cells produce energy and can help you build more muscle.
While the body produces its own creatine, it's difficult to get as much from food as you would with a supplement. Creatine may also have potential benefits for cognition and depression. Garlic is another supplement that has surprising benefits. While it's commonly believed to boost the immune system, research isn't clear on this point.
However, garlic has been shown to have a positive effect on blood pressure and cholesterol levels. It can be a useful tool in your arsenal to help improve lipid panels. Melatonin is a hormone that regulates the sleep-wake cycle and taking it can reduce the time it takes to fall asleep and improve the quality of your sleep. Results may vary, but many people find melatonin beneficial. You can also manipulate the levels of melatonin in your body without taking a supplement by avoiding too much light from the television, computer, and smartphone at night. Finally, zinc and magnesium are two supplements that are especially important for people with type 2 diabetes or insulin resistance.
Zinc is abundant in diets that include beef and fortified cereals, but it's low in some diets or states of illness. Magnesium levels tend to be low in people with type 2 diabetes, and supplementation may help. If you're vegan, vitamin B12 is also essential. If you want to get the most comprehensive and reliable reference on supplements, consider becoming a member of Examinar Plus. It allows you to access decades of research on more than 400 supplements and more than 1200 pages.
Plus, with our unconditional 30-day money back guarantee, you have nothing to lose. Finally, while there are 13 essential vitamins, today we've highlighted five of them: Vitamin D, Creatine, Garlic, Melatonin, Zinc and Magnesium. The remaining B vitamins are B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid) and B7 (biotin). If you suspect you may have a vitamin deficiency, start with your doctor who can order tests or consider companies like OmegaQuant which offer simple home tests.