A few days ago, I met the aunt of my cousin. She was radiant and in great spirits. I thought she was only in her 60s. But it turned out she was already in her 70s. Then we chatted and learned that she had been taking two kinds of health supplements for many years - one was Vitamin D Lactate Calcium Tablets, and the other was Vitamin C Chewable Tablets. Recently, she also added the Coenzyme 10 supplement.
I thought she was just an ordinary woman, but her awareness of health care was quite advanced.
I asked Deep Seek and it provided the following summary:
Vitamin D + Calcium:
For middle-aged and elderly people, especially women, due to changes in hormone levels and reduced outdoor activities, they are highly prone to vitamin D deficiency and insufficient calcium absorption.
This can lead to problems such as osteoporosis, muscle weakness, and pain. Supplementing with vitamin D and calcium has very clear scientific basis and can be regarded as targeted filling of the "nutritional gap".
Vitamin C:
Vitamin C is an important antioxidant and component supporting the immune system. Although a balanced diet (eating more fresh fruits and vegetables) usually meets the needs, if the diet is unbalanced, taking an appropriate amount of supplementation is beneficial.
It is also beneficial for skin health (collagen synthesis), which might be one of the reasons why that lady has a rosy complexion.
Coenzyme Q10:
This is a substance present in the cell mitochondria and is known as the "cell's energy factory", especially important for heart function.
As people age, the body's own synthesis of coenzyme Q10 decreases. Supplementing it has certain research support for improving cellular energy, alleviating the side effects of statin drugs, and supporting heart health.
Many people always say that health supplements are just a waste of money. But that's not the case. As people age, it is necessary to supplement their bodies according to their individual physical conditions.
It's like a car - annual maintenance and repairs are also inevitable. The key is to make a rational choice based on one's own situation.
Those big shots are all taking supplements. For them, money is not a problem. But for ordinary people, they can choose the most basic ones. The most important thing is to have this awareness of maintenance.
For instance, a few days ago, I went for a dental cleaning. I told the doctor that my teeth were not functioning well, that the upper and lower teeth seemed to be fighting each other and were wearing down. The doctor didn't quite understand and didn't explain the reason.
Later on, I thought that perhaps as we age, our body's immunity declines and various functions may weaken. So, if we take targeted supplements or supplements, it would be very beneficial.
Deep Seek further divides the supplements into the following three levels:
The first tier:
With solid scientific basis, it is recommended to take them universally or as per medical advice.
- Vitamin D: Especially for people with insufficient sunlight exposure and the elderly. It promotes calcium absorption and is crucial for bones, muscles, and immunity.
- Calcium: Especially for women and middle-aged and elderly people. It prevents osteoporosis.
- Folic Acid: For women who are pregnant or during pregnancy, it prevents neural tube defects in the fetus.
- Omega-3 (fish oil): It has clear benefits for cardiovascular health and anti-inflammation.
- Iron: For people diagnosed with iron deficiency anemia.
The second tier:
With some scientific support, it can be considered based on individual circumstances and needs.
- Coenzyme Q10: As mentioned above, it is suitable for middle-aged and elderly people, those with heart function support needs, or those taking statin drugs.
- B vitamins: It is helpful for those under high stress, with an unbalanced diet, or with poor energy metabolism.
- Probiotics: It is beneficial in specific situations (such as after taking antibiotics, or when there is gastrointestinal dysfunction).
- Collagen: It may have a certain improvement effect on skin and joint health, but the evidence strength is not as strong as the first tier
The third tier: Many other health supplements being promoted on the market.:
There are a series of products such as "detoxification", "fat burning", "anti-cancer", etc. One should choose based on their own situation.
Conclusion：
In this regard, the supplementation of supplements must be based on one's own situation and tailored to the specific issues of concern.
It is a supplement to a balanced diet and nutritional support for specific health problems, but it cannot replace a healthy lifestyle and necessary medical treatment.
Anyway, from a basic perspective, one can make such a choice：
- Vitamin D3: Regardless of where you live, sunlight is often insufficient. This is the top priority and most recommended supplement. Take 1000-2000 IU daily.
- Omega-3 (Fish Oil): Anti-inflammatory, supports cardiovascular and brain health. Choose products with high concentrations (EPA + DHA content > 60%).
- Calcium + Magnesium: Especially for women, it is important to pay attention to bone health. Calcium and magnesium work together and form the "trio for bone health" along with vitamin D.
THORNE - Basic Nutrients 2/Day - Comprehensive Daily Multivitamin with Optimal Bioavailability
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