With so many products on the market, it's difficult to know what to purchase. Make sure the vitamin supplements you take are effective for your body's needs and your unique health concerns.
: Always consult a doctor before taking vitamin supplements.
Step 1: Take creatine If you are starting or already have a weight-lifting routine, build muscles by taking a creatine supplement. Creatine is an amino acid that typically comes in flavored powders to be mixed with liquid. It increases the body's ability to produce energy rapidly, allowing you to train with more intensity and frequency.
TIP: Your muscle fibers will only grow if you hit the gym. Otherwise, creatine will only help you gain water weight.
Step 2: Take niacin Manage your cholesterol by taking niacin supplements. Niacin can lower bad cholesterol by 5 percent, and can raise good cholesterol by 15 percent. Take 20 milligrams for general health, or 100 milligrams if you have high cholesterol.
Step 3: Get enough calcium Make sure you get 1,000 milligrams of calcium per day if you're between 19 and 50 years old. If you're older than 50, up the dosage to 1,200. Calcium strengthens bones.
Step 4: Take folic acid Get 200 micrograms of folic acid per day. Research has suggested that folic acid may help protect against coronary heart disease. It also helps prevent clogged arteries and improves blood flow to the brain, cutting the risk of Alzheimer's disease.
TIP: Folic acid has also been linked to healthier sperm.
Step 5: Use glucosamine Take care of your joints with 1,500 milligrams of glucosamine per day. A natural compound found in healthy cartilage, glucosamine can reduce joint pain and stiffness and prevent the progression of osteoarthritis in the knees.
Step 6: Use selenium Take advantage of the antioxidant properties of selenium. A daily dose of 200 micrograms can help prevent cellular damage from free radicals as well as help regulate thyroid function.
Step 7: Use vitamin E Get up to 400 international units of vitamin E per day to help reduce the risk of certain eye diseases, heart disease, cancer, and Alzheimer's disease. Vitamin E also reduces muscle damage after exercise.
FACT: Glucosamine supplements are derived from shrimp, crab, and lobster shells.