Good Lifestyle

It's time for you to know the truth: the pills you use to improve your total health do not always worth it.

In fact, some synthetic vitamins are downright dangerous; They are hyper-dosed and full of frightening additives. And unlike prescription drugs, supplements are not subject to regular tests or approval by the Food and Drug Administration.

In a perfect world, we would all have virgin regimes and could completely avoid food supplements. But the fact is that we do not do it. For optimal health, our bodies require a wide range of vitamins and minerals, many of which we do not enter enough of our largely imperfect diet. Fortunately, there are some high quality vitamins, minerals (and even pantry items) that are worth taking. We are contacted in some of the best registered dietitians for the supplements they swear and the proven brands they recommend. Check them below, then discover the21 things you do not know about vitamins!

"Complete daily with a high quality probiotic can help strengthen your immune system, reduce digestive problems, reduce overall inflammation and with regularity. A form of" good "bacteria, probiotics work for Restore a healthy balance of microflora in the body by decreasing the "bad" inflammatory bacteria in our guts and replacing the "friendly" bacteria that are often destroyed, as when we take antibiotics. I recommend doing shopping for a variety. Multi-deformation which imitates the enormous range of strains and species found naturally in the gut. Although you can also get probiotics to consume fermented foods like Kimchi, Kefir, Kombucha, Sauxcraut and Culture Vegetables, many people have trouble taking constantly in these foods. "- -Danielle Omar, MS, RD, Integrative Dietitian

"I am a great supporter of food first, then supplements." In this spirit, I like to think about nutrition yeast - an inactive shape of yeast grown on the sugar cane and molasses sold as a food product as a supplement. You will find a nutritional yeast in health food stores (either in cooking, condiment or complement of the aisles). It is a fluid or powder form and has a unique flavor of "umami" that can be better compared to a Nutty Parmesan cheese. It goes well with pasta, salads, whirlpools, soups, stews, dressings and dips. A tablespoon of 3 spoons offers much more than one day of vitamins b B, as well as 5 grams of fiber, 9 grams of protein and as much potassium as a small banana. It is also an excellent source of zinc and selenium. I recommend that VEGANS specifically look for a vitamin B12-enriched brand-a nutrient discovered mainly in animal products essential for the proper functioning of the central nervous system andA fast metabolism. "-Andy Bellatti, MS, RD

"Although I recommend people to count on food, not supplements, vitamins and minerals, vitamin D is another story. Even if it's called" Sunshine Vitaman ", most people can not count On the sun for enough, and this can be difficult to get everything you need the diet alone. In fact, a vitamin D deficiency occurs in about 40% of the world's population. Low levels have not only an impact Negative on the health of bones and the immune system, but can also increase the risk of inflammation, heart disease, cancer, diabetes, autoimmune diseases, fatigue, dementia and mood disorders. The vitamin council D Recommends 5,000 Vitamin D3 per day for adults (and no more than 10,000 IU / day), but you should work with your doctor to test your vitamin D levels. Before starting supplementation to correct a Deficiency, follow every 3 months to make sure you are at an optimal range. Remember that this soluble fat vitamin, you will want to take your d with a snack or meal containing some grams of fat. "-Claudia Zapata, MS, RD

"I love raw apple cider vinegar and recommend it to our food customers to improve weight loss results. The ACV is rich in a compound called acetic acid that has been accelerated the combustion of fat By interfering with the body's ability to digest the starch. It helps to regulate the appetite by keeping glycepia pleasant and stable and to cause nurseries associated with a weight gain. I recommend starting each day with an ACV tonic : 1 tablespoon diluted in a glass of water; you can take it up before dinner if you had like. Make sure you buy a raw ACV, which should seem cloudy - a sign that vinegar is mature and rich in Bacteria of good for you. We love Vermont Bio Bio Farm Vermont Cider Vinegar from Dwight Miller & his orchards for his superior and quality and use exclusively in our offices. "- - -Lauren Slayton, MS, RD, author of The little pound of thin

Do not miss:30 Great uses for apple cider vinegar

"Fish oil is a supplement, I think everyone would benefit, and all my family - including our girls aged 3 and 6 - Take it on a daily basis. Research supports the generalized benefits of oil from High quality fish that basically covers all cells in your body, including your heart, brain and skin. Unfortunately, the best sources of omega-3 - an essential fat that people have to go from their diet - are Not common in a western regime. Research also suggests that even people who regularly eat natural sources, such as fish, would benefit from higher doses. You want to target at least 1,000 mg of EPA and DHA combined (these are the two types of omega-3 fats), and the key uses a molecular distilled molecular brand (this will tell you that on the product itself), do not feel or does not have a fish taste (you will find that v We observe it quickly) and has a reputation for trustworthy. I use, as trust, recommend and you are associated with Nordic Naturals; This is what we use in our home and is the leader in the industry. "-Christopher R. Mohr, PhD, Rd, Mohr Co-owner Results

"Nothing is worth a healthy and well-balanced diet for good health. But if you do not have a perfect diet (and let it face, how many of us do?), Including a high quality multivitamin As part of your daily routine is an easy way to fill the nutritional gaps necessary for your individual health needs. Do not leave the options that overwhelm you. If you spend time reading labels, you can find a perfectly adapted multivitamin to your challenges and health goals. For example, if a client came to me with symptoms of chronic fatigue and belly problems, I would suggest a new chapter Perfect calm multivitamin - or another brand with a mix of proven nutrients to help regulate energy levels and digestion. I recommend entire vitamins for their digestibility, on synthetic products that derive their "nutrition" of chemical products es. Some of my favorite brands and high quality are the garden of life, the new chapter and the megafood. "-Nikki Ostruwork, Integrative Nutritionist, Nao Nutrition

"Almost every morning I start my day with aprotein powder which contains a probiotic, especially when I'm busy! Adding a high quality protein spoon to a smoothie, tensioned yoghurt or oat bowl is an easy way to start the day with a powerful safety protein punch that, unlike a high starch meal like A bagel - can help stabilize your blood. Sugar and keep your hands out of the snack drawer until lunch. When shopping for a protein powder, read the tag of ingredients for artificial flavors, sneaky colors and sugars in all their potential names (not naturally). More importantly, examine the size of the portion (how many tablespoons or tablespoons) relative to the protein content. Do not be careful by the one that seems to have more protein but also requires more powder. "-Carlene Thomas, RDN, LD

"I take 250 mg magnesium daily to prevent headaches, and it is particularly effective for people with more serious migraines. Often forgotten, magnesium is a vital mineral that every organ of our body needs - and most People do not meet the recommended daily admission. Fortunately, serious deficiencies are rare because minerals can be found a variety of safe healthy foods, such as green leaves, unrefined grains, meat and nuts. . Research suggests thatMagnesium advantages Can also reduce inflammation and help regulate blood sugar levels, it is important to talk to your doctor with a supplement that will help you meet the recommended amount. "Lori Zanini, Rd, CDE, spokesperson for the Academy of Nutrition and Dietetics