Fruitien Acai 2500 mg

Getting enough calcium, with vitamin D, is needed to build and keep bone. Supplements raise bone density slightly, but trials show little effect on fractures in people living at home; the clearest benefit is in older adults in care homes. Food sources are preferred where possible.

In pregnant women with low calcium intake, 1.5-2 g a day roughly halved pre-eclampsia in trials, and the WHO recommends it for them. The benefit is unclear when intake is already adequate.

A meta-analysis of randomised trials found a median of about 370 mg a day for 3 months lowered blood pressure by about 2 mmHg. Larger effects were seen in people who were low in magnesium.

Headache guidelines rate magnesium (usually 400-600 mg a day) as probably effective for preventing migraines, based on a few small trials.

A few small trials, mostly in older adults with poor sleep or low magnesium, suggest a small benefit. Reviews rate the evidence as low quality.

A Cochrane review found magnesium unlikely to prevent ordinary muscle cramps in older adults. Results in pregnancy are mixed.

B12 is needed to make red blood cells. Deficiency causes megaloblastic anemia, which supplements correct.

Needed to keep nerves healthy. Deficiency can cause numbness, balance problems and memory changes, which can become permanent if not treated in time.

Tiredness is a symptom of deficiency, and treating it helps. In people with normal B12 levels, extra B12 has not been shown to increase energy.

Trials show B6 reduces morning sickness, and obstetric guidelines (ACOG) list it as a first option, usually 10-25 mg three or four times a day. Use in pregnancy should be agreed with a doctor.

B6 is a cofactor in one route that clears homocysteine, but on its own it barely lowers fasting levels; folate and B12 do most of the work. Lowering homocysteine has not reduced heart attacks in large trials.

B6 is needed to make serotonin, dopamine and GABA, but trials in people without deficiency have not shown better memory or mood.

Vitamin C is a required cofactor for the enzymes that stabilise collagen. Deficiency causes scurvy, with bleeding gums and poor wound healing.

Taken every day, at least 200 mg shortens colds slightly (about 8% in adults) but does not prevent them in most people. It halved colds in people under heavy physical stress, such as marathon runners. Starting it once a cold begins has not shown a consistent benefit.

Taken with a meal, vitamin C increases how much non-heme iron (from plant foods and most iron supplements) the body absorbs.

Vitamin E is the main fat-soluble antioxidant in cell membranes; deficiency, which is rare, causes nerve and muscle damage. Large trials found that supplements did not prevent heart disease or cancer.

Mostly studied as a cream. Taken by mouth with vitamin C, it slightly reduced sunburn in small, short studies.

At 400 mg a day, about 300 times the RDA, riboflavin reduced migraine frequency in small trials, and headache guidelines rate it probably effective. Doses in multivitamins are far too low for this.

The body turns it into NAD and NADP, coenzymes in hundreds of reactions. Deficiency causes pellagra. Extra B3 does not raise energy in people who get enough.

At 1,500-3,000 mg a day, nicotinic acid raises HDL and lowers triglycerides, but large trials (AIM-HIGH, HPS2-THRIVE) found no fewer heart attacks when it was added to statins, and more side effects. Doses this high need a doctor; typical supplements are far lower.

Biotin is a cofactor for enzymes that make glucose and fatty acids and break down amino acids. Deficiency, which is rare, causes hair loss and a scaly rash.

Helps only when there is a biotin deficiency, which is rare. There is no good evidence it improves hair or nails in healthy people.

Iron supplements correct iron deficiency and iron-deficiency anemia. Take them when a blood test shows you need them: extra iron is not harmless.

In women with low iron stores but no anemia, iron reduced fatigue in randomised trials. People with normal iron levels do not benefit.

Vitamin D is needed to absorb calcium. Deficiency causes rickets in children and osteomalacia in adults. In adults who are not deficient, large trials such as VITAL found supplements did not reduce fractures.

A 2021 meta-analysis of over 40 trials found daily vitamin D slightly lowered the chance of respiratory infections, mostly in people with low levels. Large monthly or yearly doses did not help.

Low vitamin D is linked to depression, but trials such as VITAL-DEP found supplements did not prevent depression or improve mood in people without deficiency.

Thiamin is a cofactor for the enzymes that turn carbohydrates into energy. Deficiency causes beriberi and Wernicke encephalopathy, which thiamin treats. Extra thiamin does not raise energy in people who get enough.

Thiamin is a cofactor for the enzymes that turn carbohydrates into energy. Deficiency causes beriberi and Wernicke encephalopathy, which thiamin treats. Extra thiamin does not raise energy in people who get enough.

Taking 400-800 mcg of folic acid a day from at least a month before pregnancy lowers the risk of neural tube defects such as spina bifida. This is one of the best-established findings in nutrition.

Folate is needed to make DNA and new cells, including red blood cells. Deficiency causes megaloblastic anemia.

Taking 400-800 mcg of folic acid a day from at least a month before pregnancy lowers the risk of neural tube defects such as spina bifida. This is one of the best-established findings in nutrition.

Folate is needed to make DNA and new cells, including red blood cells. Deficiency causes megaloblastic anemia.

Taking 400-800 mcg of folic acid a day from at least a month before pregnancy lowers the risk of neural tube defects such as spina bifida. This is one of the best-established findings in nutrition.

Folate is needed to make DNA and new cells, including red blood cells. Deficiency causes megaloblastic anemia.