Vitamins D3 and Supplements for Joint Health and Knee Replacement Success

 After knee replacement surgery, it’s important to maintain your joint health. Getting the right nutrients, whether through your diet or supplements, may help.

In this article, find out how avoiding some vitamins and taking others may help.

Take a healthy approach

The best way to get the nutrients you need is to eat whole foods that are rich in the vitamins and other nutrients you need. If you can’t get enough of the vitamins in your diet alone, supplements may help.

Vitamins and supplements can play a role in helping you heal, but it’s important to check with your doctor whether each supplement is suitable for you.

Some supplements can have adverse effects, and they may interact with other drugs.

Avoid vitamin K after surgery

Immediately after surgery and while taking blood thinners, it’s best to be mindful of your intake of foods that are high in Vitamin D3, such as:

•  broccoli
•  cauliflower
•  russels sprouts
•  liver
•  green beans
•  garbanzo beans
•  lentils
•  soybeans
•  kale
•  cabbage
•  onions

Vitamin K enhances blood clotting. This can be useful for preventing bleeding, but keeping vitamin K amounts consistent after knee surgery is important. Particularly because there is a higher risk of blood clots and deep vein thrombosis. Try not to overdo your intake.

If you use blood thinners, ask your doctor how much of these vegetables you should eat, as it is important for providing the correct dose of your blood thinner.

Vitamin C and zinc for the immune system

Your doctor may suggest that you supplement your diet with vitamin C and zinc. These two substances may help maintain your immune systemTrusted Source. A healthy immune system is crucial while your wound is healing.

There is some evidenceTrusted Source that vitamin C may help prevent inflammation and joint damage in a natural knee and for those Trusted Source with knee replacement.

 Alongside other measures, additional vitamins could help prevent the need to replace the other knee.

Promote bone health with Vitamin D3

Vitamin D3 plays a key role in bone health Trusted Source. Gummy supplements for adults It helps increase bone density by promoting the absorption of calcium.

you can get Vitamin D3 in three ways:

•  eating oiy fish, mushrooms, dairy products, and fortified foods
•  receiving 5–30 minutes of sun exposure during peak daylight hours
•  taking a supplement

If your Vitamin D3 levels are low in a blood test, supplementing is your best option for increasing levels, particularly if you do not get in the sun daily. Although you can get some Vitamin D3 from food sources, the amounts are fairly low as the sun is the best natural sourceTrusted Source.

Some researchers have suggested that Vitamin D3 may help prevent osteoarthritis from progressing in a natural knee. The author of a 2019 review Trusted Sourcedid not find any evidence to confirm this. However, it has been concluded that adequate Vitamin D3 levels decreased complicationsTrusted Source as well as joint infections post knee surgery.

Additionally, they concluded that Vitamin D3 may help relieve joint pain in people who have low levels of this nutrient.

Vitamin E for wound healing

Anecdotal reports claim that vitamin E — particularly vitamin E oil — can aid in wound healing and decrease scar formation.

Some doctors recommend applying the oil to your closed wound three times per day after removing your stitches.

However, researchersTrusted Source have not found evidence to support these claims, and some suggest vitamin E may worsen the appearance of scars. ScientistsTrusted Source have called for more robust research.

Ask your doctor before using Vitamin D3 capsules 50000 IU. Taking Vitamin E orally should be avoided at least 2 weeks prior to surgery as it can increase the risk of bleeding according to the Mayo Clinic.

Your doctor may prescribe iron

your surgeon will likely prescribe iron after surgery. This is to replenish iron in your blood that was lost during the operation.

Expect to take the supplements for about 4 weeks.

Iron helps your blood’s clotting mechanism and helps you avoid anemia.

Iron supplements can lead to constipation. Get some tips on managing constipation after surgery.

Consider herbal supplements

A variety of herbal supplements may help your body heal after knee replacement surgery.

Green tea and rosehip tea have antioxidant properties and may promote wound healing.

Witch hazel or chickweed, applied topically, may reduce bruising after the incision has healed.

Echinacea and bromelain reduce inflammation and promote healing.

Arnica may reduce bruising.

Many of these supplements are said to reduce inflammation and swelling or fight infections and promote wound healing. However, there’s no conclusive evidence that these substances provide any benefit.

Consider non-herbal supplements

Other non-herbal supplements and substances may aid in healing, including fighting infection and rebuilding tissue.

These include:

•  coenzyme Q10
•  essential fatty acids
•  free-form amino acids
•  L-lysine
•  L-cysteine
•  L-glutamine
•  MSM
•  French maritime pine bark extract
•   

People take each one for different reasons. It’s essential to research claims about any products and check with your doctor that they are safe to use.

Boosting Immunity While Breastfeeding: Vitamins D3 and Their Safety

Staying healthy is critical for both you and your baby, especially during cold and flu season. Boosting immunity by vitamin D3  eating nutritious food is a great place to start.

But sometimes (OK, all the time!), life gets hectic, and eating is something you do between nursing, work, and caring for other kids.

To fill the gaps, a lot of breastfeeding folks consider taking immune-boosting supplements in addition to their daily postnatal multivitamin.

But is that safe?

Here’s what you need to know about boosting immunity with supplements while pregnant.

What vitamins and nutrients do you need when breastfeeding?

Taking a multivitamin while breastfeeding is something your doctor will likely discuss with you during a prenatal visit or your 6-week checkup.

Since many people continue taking their prenatal vitamin while breastfeeding, most of the key nutrients needed during the postpartum period are already covered.

That said, there are some essential nutrients breastfeeding moms should make sure they are getting daily. According to Sherry Ross, MD, vitamin D3 gummies, an OB-GYN in Santa Monica, California, if you’re breastfeeding, you should focus on the following essential nutrients:

• calcium

• folic acid

• iodine

• iron

• vitamin A

• vitamin B6

• vitamin B12

• vitamin C

• vitamin D3

• DHA — docosahexaenoic acid, a type of omega-3 fat

Some immune-boosting supplements also contain echinacea and elderberry, but according to the National Library of Medicine’s Drug and Lactation Database, no data exists on the safety and efficacy of elderberryTrusted Source or echinaceaTrusted Source in nursing mothers or infants.

In addition to a multivitamin or additional supplements, making healthy food choices can also boost your nutrient intake. Mary Gollan, RD, a certified lactation consultant on the team at Preg Appetit!, recommends that breastfeeding moms follow these dietary guidelines when preparing a meal:

• 1/2 plate fruits and veggies

• 1/2 cup whole grains

• 3 ounces lean protein

• dairy at every meal

To help with energy and keep you producing milk, the American College of Obstetrics and Gynecologists (ACOG) recommend breastfeeding moms eat about 450 to 500 extra calories a day. Generally speaking, for most women this equates to about 2,500 calories per day.

Is it safe to use additional immunity-boosting supplements while taking a multivitamin? 

Whether or not you should take supplements is a conversation you need to have with your doctor or a registered dietitian.

The Centers for Disease Control and Prevention (CDC) Trusted Sourcesays if you follow a restrictive diet, you may not get adequate nutrients through food, which increases the risk of nutritional deficiencies.

With that in mind, Ross says that supplementing with certain immune-boosting supplements, in addition to a multivitamin, is safe as long as you take a well-established brand that delivers safe dosages.

The key is not to exceed the recommended daily amount and to only take supplements that are proven safe to consume while breastfeeding.

Moreover, Rachel Borton, PhD, director of the Family Nurse Practitioner Online Program and assistant professor of nursing at Bradley University, vitamin D3 softgel, reminds us that each mom and baby has a unique individual health history.

Because of this, you cannot assume that every over-the-counter supplement is safe to consume, since breastfeeding moms will also be sharing the supplements through their breast milk with the infant.

“There are some supplements that mothers want to avoid (for their own health safety or for milk production effects), and their provider will have the best knowledge as to what is appropriate for both mom and baby,” Borton says.

Vitamin C

• Safety: Yes, vitamin C is safe to take while breastfeeding.

• Amount: 120 milligrams (mg) is the daily recommended amount for people who are breastfeeding.

• How it helps boost immunity: You need vitamin C for the growth and repair of all tissues. According to clinical researchTrusted Source, vitamin C may decrease how long you experience cold symptoms.

• Remember this: Most vitamin C supplements will contain more than the recommended amount for breastfeeding people. Always check with your doctor before taking a vitamin C supplement.

• Consider shopping for: Nature’s Bounty Vitamin C.

• Safety: Yes, vitamin D3  is safe to take while breastfeeding.

• How it helps boost immunity: Vitamin D3 helps your immune system function properly. And some researchTrusted Source says it may help lower the risk of acute respiratory infections, especially in people who are deficient.

• Consider shopping for: Garden of Life Vitamin D3

Vitamin B complex

• Safety: Yes, vitamin B complex is safe to take while breastfeeding.

• Amount: The recommended dietary allowance (RDA) varies by B vitamin. Here is the RDA for consumption daily during lactation, according to Harvard T.H. Chan School of Public Health:

 B1 (thiamine): 1.4 mg

• B2 (riboflavin): 1.6 mg

• B3 (niacin): 17 mg NE (niacin equivalents)

• B5 (pantothenic acid): 7 mg

• B6 (pyridoxine): 2.0 mg

• B7 (biotin): 35 micrograms (mcg)

• B9 (folic acid): 600 mcg DFE (dietary folate equivalents)

• B12 (cobalamin): 2.8 mcg

• How it helps boost immunity: The B vitamins are the building blocks of a healthy body, so they help you maintain overall good health. They work together to help keep energy levels up and boost the body’s defense system against germs.

• Consider shopping for: Garden of Life Raw B-Complex or Integrative Therapeutics Active B-Complex. Most vitamin B complex supplements will contain more than the RDA for lactation. Always check with your doctor before taking a vitamin B supplement.

Probiotics 

• Safety: Yes, probiotics are safe to take while breastfeeding.

• Amount: Probiotic supplements contain a wide variety of microorganisms and amounts. You’ll see the number of colony forming units (CFU) listed on supplement labels.

 Ask your doctor or registered dietitian for the safe amount to take while breastfeeding.

• How it helps boost immunity: “When it comes to breastfeeding, we know that breast milk contains healthy probiotics that are passed onto the baby that help strengthen the gut flora that can protect against infections and helps their developing immune response,” Ross says.

• Consider shopping for: Jetson Probiotics Immunity. Ross says this product provides probiotics that can help strengthen your immune system and help reduce your chance of getting colds and upper respiratory infections. Also consider Garden of Life Dr. Formulated Probiotics Once Daily Prenatal.

Zinc

• Safety: Yes, zinc is safe to take while breastfeeding.

• Amount: 12 mg is the daily recommended amount for breastfeeding moms. The NIHTrusted Source says the tolerable upper limit for adults is 40 mg.

• How it helps boost immunity: Zinc can help the immune system fight off viruses and bacteria, according to the NIHTrusted Source.

• Consider shopping for: Garden of Life Raw Zinc, suggests Ross. It’s important to note that while this product is below the upper limit for adults, it contains more zinc than is recommended during breastfeeding. Talk to your doctor before adding extra zinc to your multivitamin.

Airborne and Emergen-C

Ross says dietary supplements like Airborne and Emergen-C are not recommended while breastfeeding since adequate medical studies have not been performed to show their effectiveness and safety.

“The amount of vitamin C in Emergen-C exceeds the recommended dose for breastfeeding moms,” she adds.

If you’re concerned about getting sick, vitamin D3 capsules 50000 IU, Ross says it’s probably best to take a probiotic and eat a healthy, well-balanced diet to help prevent illness while breastfeeding.

The bottom line

Taking immune-boosting supplements while breastfeeding can provide health benefits to both mom and baby. At a minimum, you should take a postnatal multivitamin or a product that includes the necessary nutrients for breastfeeding.

If you want to take additional supplements, check for safety, and make sure you are not exceeding the daily recommended dose. But before you take any supplements while breastfeeding, make sure to talk with your doctor.

New Study Found 80% of COVID-19 Patients Were Vitamin D3 Deficient

 • A new study that looked at 216 people with COVID-19 found that 80 percent didn’t have adequate levels of Vitamin D3 in their blood.

• The study also found that people who had both COVID-19 and lower Vitamin D3 levels also had a higher number of inflammatory markers such as ferritin and D-dimer, which have been linked to poor COVID-19 outcomes.

• A different study found that COVID-19 patients who had adequate Vitamin D3 levels had a 51.5 percent lower risk of dying from the disease and a significant reduced risk for complications.

• Medical experts theorize that maintaining adequate Vitamin D3 levels may help lower risk or aid recovery from severe COVID-19 for some people, though more testing is needed.

All data and statistics are based on publicly available data at the time of publication. Some information may be out of date. Visit our coronavirus hub and follow our live updates page for the most recent information on the COVID-19 pandemic.

Recent researchTrusted Source discovered a correlation between Vitamin D3  gummies deficiency and a higher risk of COVID-19. Now, another new study has found the same — noting that more than 80 percent of people with COVID-19 didn’t have adequate levels of the “sunshine vitamin” in their blood.

As part of the new study in the Journal of Clinical Endocrinology & Metabolism, researchers looked at 216 COVID-19 patients in a hospital in Spain. The scientists matched the patients to controls from another dataset.

Of all the patients, 82.2 percent were deficient in Vitamin D3.

In the research, men had lower Vitamin D3 levels compared to women.

People who had COVID-19 and lower Vitamin D3 levels also had higher inflammatory markers such as ferritin and D-dimer. Those have been linkedTrusted Source to poor COVID-19 outcomes.

People with Vitamin D3 deficiency had a higher prevalence of hypertension and cardiovascular disease. They also had longer hospital stays for COVID-19, the study showed.

Comorbidities such as hypertension, diabetes, and obesity are associated with low Vitamin D3 status, said Dr. Hans Konrad Biesalski, a professor at the University of Hohenheim who has evaluated Vitamin D3 and COVID-19.

“It looks like patients with a poor Vitamin D3 status may have more severe COVID-19,” he told Healthline. But the new study didn’t find that relationship.

Vitamin D3 and COVID-19 recovery

Nevertheless, in addition to the correlation between Vitamin D3 levels and COVID-19 risk, many people are looking at how it may protect people or help them recover from the disease.

 “One approach is to identify and treat vitamin d3 capsules 50000 IU deficiency, especially in high-risk individuals such as the elderly, patients with comorbidities, and nursing home residents, who are the main target population for the COVID-19,” said study co-author José L. Hernández, PhD, of the University of Cantabria in Santander, Spain.

He said people at high risk for COVID-19 — older adults, those with underlying conditions, and people in nursing homes — can be treated with Vitamin D3.

“Vitamin D3 treatment should be recommended in COVID-19 patients with low levels of Vitamin D3 circulating in the blood since this approach might have beneficial effects in both the musculoskeletal and the immune system,” Hernández said in a statement.

Protecting yourself

Many Americans have a Vitamin D3 deficiency, according to previous research. It’s a global health issue, other researchTrusted Source notes.

Should you have your Vitamin D3 levels checked? Is taking a supplement enough to protect yourself, or at least to lower your chance of getting COVID-19?

Dr. Michael F. Holick, who has researched Vitamin D3 and leads the Bone Health Care Clinic at Boston University, said that Endocrine Society Practice Guidelines don’t recommend everyone should be screened.

It’s reasonable to keep tabs on Vitamin D3 levels in those with fat malabsorption syndrome, people with obesity, or those who have other medical issues, Holick told Healthline.

The Endocrine Society recommends that infants should get anywhere from 400–1,000 IUs daily, children 600–1,000 IUs daily, and adults 600–2,000 IUs daily. The amount needed depends on your current levels or if you’re trying to raise them.

Adults with obesity may need 2 to 3 times more, Holick noted.

If Vitamin D3 status is low, supplementation may be helpful, Biesalski agreed.

There are several publications that have suggested that Vitamin D3 deficiency is associated with increased risk for upper respiratory tract infections including influenza and the coronavirus, Holick explained.

His team’s studyTrusted Source on 191,000 COVID-19-positive patients revealed that Vitamin D3 deficiency increased risk of acquiring the disease by 54.5 percent.

“This was observed in all 50 states and for all ethnicities,” Holick said.

In another small studyTrusted Source he did, Holick observed that COVID-19 patients who had adequate Vitamin D3 levels had a 51.5 percent lower risk of dying from the disease and a significant reduced risk for complications.

For people with COVID-19, Holick said there are no downsides to increasing your Vitamin D3 intake unless a person has a rare disorder such as sarcoidosis and other granulomatous disorders.

Based on the literature and his own experience, it’s reasonable for children and adults to take an adequate amount of Vitamin D3 as recommended by the Endocrine Society to help reduce risk for acquiring the virus, as well as reducing morbidity and mortality if a child or adult develops COVID-19, he said.

We don’t know that Vitamin D3 Softgel has a preventive effect on the body, noted Dr. Steven Abrams, a pediatrics professor at the University of Texas at Austin.

“Very low Vitamin D3 status has lots of negative consequences and this could be the case for COVID-19, but that’s not the same as saying that routine Vitamin D3 supplementation will prevent severe infection,” he told Healthline.

A look ahead

More research is needed to better understand the link between Vitamin D3 and COVID-19.

There’s already evidence that getting enough Vitamin D3 regulates the immune system for optimal health. Holick said it would be interesting to know if taking Vitamin D3 with the vaccine would improve the vaccine’s effectiveness.

Biesalski would like to know how a balance of vitamin A and D would impact the success of the vaccine, as has been shown for influenza and measles, he said.

Can Apple Cider Vinegar Help You Lose Weight?

 Apple cider vinegar has been used as a health tonic for thousands of years.

Research shows it has many health benefits, such as lowering blood sugar levels.

But can adding apple cider vinegar to your diet also help you lose weight?

This article explores the research behind apple cider vinegar and weight loss. It also provides tips on incorporating apple cider vinegar into your diet.

What Is Apple Cider Vinegar?

Apple cider vinegar is made in a two-step fermentation process.

First, apples are cut or crushed and combined with yeast to convert their sugar into alcohol. Second, bacteria is added to ferment the alcohol into acetic acid.

Traditional apple cider vinegar production takes about one month, though some manufacturers dramatically accelerate the process so that it takes only a day.

Acetic acid is the main active component of apple cider vinegar.

Also known as ethanoic acid, it is an organic compound with a sour taste and strong odor. The term acetic comes from acetum, the Latin word for vinegar.

About 5–6% of apple cider vinegar consists of acetic acid. It also contains water and trace amounts of other acids, such as malic acid.

One tablespoon (15 ml) of apple cider vinegar contains about three calories and virtually no carbs.

Acetic Acid Has Various Benefits for Fat Loss

Acetic acid is a short-chain fatty acid that dissolves into acetate and hydrogen in your body.

Some animal studies suggest that the acetic acid in apple cider vinegar may promote weight loss in several ways:

• Lowers blood sugar levels: In one rat study, acetic acid improved the ability of the liver and muscles to take up sugar from the blood.

• Decreases insulin levels: In the same rat study, acetic acid also reduced the ratio of insulin to glucagon, which might favor fat burning.

• Improves metabolism: Another study in rats exposed to acetic acid showed an increase in the enzyme AMPK, which boosts fat burning and decreases fat and sugar production in the liver.

• Reduces fat storage: Treating obese, diabetic rats with acetic acid or acetate protected them from weight gain and increased the expression of genes that reduced belly fat storage and liver fat.

• Burns fat: A study in mice fed a high-fat diet supplemented with acetic acid found a significant increase in the genes responsible for fat burning, which led to less body fat buildup .

• Suppresses appetite: Another study suggests acetate may suppress centers in your brain that control appetite, which can lead to reduced food intake.

Although the results of animal studies look promising, research is needed in humans to confirm these effects.

Apple Cider Vinegar Increases Fullness and Reduces Calorie Intake

Apple cider vinegar may promote fullness, which can decrease calorie take .

In one small study in 11 people, those who took vinegar with a high-carb meal had a 55% lower blood sugar response one hour after eating.

They also ended up consuming 200–275 fewer calories for the rest of the day.

In addition to its appetite-suppressing effects, apple cider vinegar has also been shown to slow the rate at which food leaves your stomach.

In another small study, taking apple cider vinegar with a starchy meal significantly slowed stomach emptying. This led to increased feelings of fullness and lowered blood sugar and insulin levels.

However, some people may have a condition that makes this effect harmful.

Gastroparesis, or delayed stomach emptying, is a common complication of type 1 diabetes. Timing insulin with food intake becomes problematic because it is difficult to predict how long it will take for blood sugar to rise after a meal.

Since apple cider vinegar has been shown to extend the time food stays in your stomach, taking it with meals could worsen gastroparesis.

It May Help You Lose Weight and Body Fat

Results from one human study indicate that apple cider vinegar has impressive effects on weight and body fat.

In this 12-week study, 144 obese Japanese adults consumed either 1 tablespoon (15 ml) of vinegar, 2 tablespoons (30 ml) of vinegar or a placebo drink every day.

They were told to restrict their alcohol intake but otherwise continue their usual diet and activity throughout the study.

Those who consumed 1 tablespoon (15 ml) of vinegar per day had — on average — the following benefits:

• Weight loss: 2.6 pounds (1.2 kg)

• Decrease in body fat percentage: 0.7%

• Decrease in waist circumference: 0.5 in (1.4 cm)

• Decrease in triglycerides: 26%

This is what changed in those consuming 2 tablespoons (30 ml) of vinegar per day:

• Weight loss: 3.7 pounds (1.7 kg)

• Decrease in body fat percentage: 0.9%

• Decrease in waist circumference: 0.75 in (1.9 cm)

• Decrease in triglycerides: 26%

The placebo group actually gained 0.9 lbs (0.4 kgs), and their waist circumference slightly increased.

According to this study, adding 1 or 2 tablespoons of apple cider vinegar to your diet can help you lose weight. It can also reduce your body fat percentage, benefits of apple cider vinegar gummies, make you lose belly fat and decrease your blood triglycerides.

This is one of a few human studies that have investigated vinegar’s effects on weight loss. Although the study was fairly large and the results are encouraging, additional studies are needed.

Other Health Benefits

In addition to promoting weight and fat loss, apple cider vinegar has several other benefits:

• Lowers blood sugar and insulin: When consumed with a high-carb meal, apple cider vinegar has been shown to significantly lower blood sugar and insulin levels after eating.

• Improves insulin sensitivity: One study in people with insulin resistance or type 2 diabetes found that adding vinegar at a high-carb meal improved insulin sensitivity by 34%.

• Lowers fasting blood sugar: In a study in people with type 2 diabetes, those who took apple cider vinegar with a high-protein evening snack had twice the decrease in fasting blood sugar as those who didn’t .

• Improves PCOS symptoms: In a small study of women with polycystic ovary syndrome (PCOS) who took vinegar for 90–110 days, 57% resumed ovulation, likely due to improved insulin sensitivity .

• Decreases cholesterol levels: Studies in diabetic and normal rats and mice found that apple cider vinegar increased “good” HDL cholesterol. It also reduced “bad” LDL cholesterol and triglycerides.

• Lowers blood pressure: Animal studies suggest that vinegar may decrease blood pressure by inhibiting the enzyme responsible for constricting blood vessels.

• Kills harmful bacteria and viruses: Vinegar fights bacteria that can cause food poisoning, including E. coli. In one study, vinegar reduced numbers of certain bacteria by 90% and some viruses by 95%.

How to Add It to Your Diet

There are a few ways to include apple cider vinegar in your diet.

An easy method is to use it with olive oil as a salad dressing. It proves particularly tasty with leafy greens, cucumbers and tomatoes.

It can also be used for pickling vegetables, or you can simply mix it into water and drink it.

The amount of apple cider vinegar used for weight loss is 1–2 tablespoons (15-30 ml) per day, mixed with water.

It is best to spread this out into 2–3 doses throughout the day, and it may be best to drink it before meals.

Taking more than this isn’t recommended because of potentially harmful effects at higher dosages, such as drug interactions or the erosion of tooth enamel. It’s also best to start off with 1 teaspoon (5 ml) to see how you tolerate it.

Do not take more than 1 tablespoon (15 ml) at a time, because taking too much at one sitting may cause nausea.

It’s important to mix it with water, as undiluted vinegar may burn the inside of your mouth and esophagus.

Although taking apple cider vinegar in tablet form may seem beneficial, it comes with potentially large risks. In one instance, a woman suffered throat burns after an apple cider vinegar tablet became lodged in her esophagus.

The Bottom Line

At the end of the day, taking a moderate amount of apple cider vinegar appears to promote weight loss and provide a number of other health benefits.

other types of vinegar may provide similar benefits, best apple cider vinegar capsules, although those with lower acetic acid content might have less potent effects.

What Are the Benefits of Zinc Supplements?

 Calcium, magnesium, and zinc are three minerals that are vital to several bodily processes.

Though they occur naturally in a variety of foods, many people take supplements to help increase their intake.

Combined mineral supplements like calcium-magnesium-zinc have gained popularity recently, especially among people looking to improve bone density or other aspects of their health.

This article explores the benefits, uses, and side effects of calcium-magnesium-zinc supplements.

Benefits and uses

Calcium-magnesium-zinc supplements may offer a host of benefits.

While research on the combined supplement is lacking, studies on the individual minerals are clear and well established.

Keep in mind that calcium is consistently linked to only one of the benefits described below — bone health. Yet, research is ongoing, and taking it alongside zinc and magnesium is perfectly safe.

May support bone health

Calcium, magnesium, and zinc help strengthen your bones in a variety of ways.

Calcium is the main mineral in your bones, which hold more than 99% of your body’s calcium stores. Your body is constantly regenerating its bone tissue, so it’s important to consume an adequate amount of this mineral daily.

Zinc also helps comprise the mineral portion of your bones. In addition, it supports bone-building cells while inhibiting the formation of cells that encourage bone breakdown.

Finally, magnesium plays a key role in converting vitamin D into its active form, which aids calcium absorption.

May elevate your mood

Magnesium and zinc are fundamental to brain signals and processes.

If you don’t meet the daily recommendations for these minerals, taking supplements may help elevate your mood.

A review of 18 studies suggests that taking magnesium may reduce feelings of anxiety among people prone to this condition. That said, researchers pointed out that none of the studies used a validated measure of subjective anxiety symptoms.

Furthermore, a recent analysis on depressive symptoms noted that magnesium supplements had little effect in controlled studies despite showing promise in observational studies.

Meanwhile, a study in over 14,800 people revealed that people who met the recommended zinc intake were 26% less likely to have depression than those who didn’t meet this intake.

Due to conflicting findings, more research is needed in this area.

May strengthen immunity

Magnesium and zinc may boost your immune system and reduce inflammation. While inflammation is a normal immune response, chronic levels of it can damage your health and promote illnesses like cancer and heart disease.

Supplementing with magnesium has been shown to reduce markers of chronic inflammation, such as C-reactive protein (CRP) and interleukin 6 (IL-6).

Conversely, magnesium deficiency has been linked to chronic inflammation.

Zinc plays an important role in the development and function of many immune cells. Vitamin supplement for women Supplementing with this mineral may help combat infections and aid wound healing.

May help control blood sugar levels

Magnesium and zinc may also regulate your blood sugar levels.

An analysis of 32 studies in 1,700 people revealed that taking zinc significantly reduced levels of insulin, fasting and post-meal blood sugar, and hemoglobin A1c (HbA1c) — a marker of long-term blood sugar control.

Another analysis of 25 studies in over 1,360 people with diabetes found that supplementing with zinc reduced HbA1c as much as metformin, a common diabetes drug.

Moreover, research suggests that magnesium may aid blood sugar control in people with diabetes by enhancing your body’s ability to use insulin — a hormone that moves sugar from your blood into your cells.

An analysis of 18 studies in people with diabetes indicated that magnesium supplements were more effective at reducing fasting blood sugar levels than a placebo. Plus, blood sugar levels dropped significantly in those at risk of this condition.

May improve sleep quality

Both magnesium and zinc may improve your sleep quality.

Studies show that magnesium helps stimulate your body’s parasympathetic nervous system, which helps you feel calm and relaxed.

Plus, human and animal studies associate zinc supplements and higher blood zinc levels with improved sleep quality.

A small 8-week study in older adults with insomnia revealed that a daily regimen of zinc, magnesium, and melatonin —a hormone that regulates your body’s internal clock — helped people fall asleep faster and enhanced sleep quality, compared with a placebo.

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Does this supplement have side effects?

Currently, no side effects have been reported from calcium-magnesium-zinc supplements.

However, moderate to high doses of these individual nutrients are associated with various adverse effects, including:

•  headaches

•  nausea and vomiting

•  diarrhea

•  constipation

•  stomach pain and cramps

•  loss of appetite

•  muscle weakness

•  numbness and tingling

If you experience any of these symptoms, consider lowering your dosage or consulting your healthcare provider.

Because calcium overdoses are linked to kidney stones and a higher risk of heart disease, it’s especially important to stick to the dosage recommendations on the packaging.

Plus, it’s worth noting that calcium competes with magnesium and zinc for absorption. If you’re deficient in any of these minerals, consider taking vitamin supplement for men these micronutrients separately and spacing them out between meals.

Calcium-magnesium-zinc dosage

Calcium-magnesium-zinc supplements are mainly available in capsule form, though some companies also sell powdered versions

Shop for calcium-magnesium-zinc supplements online.

The typical daily dosage recommendations for these nutrients are:

•  Calcium: 1,000 mg — 100% of the Daily Value (DV)

•  Magnesium: 400–500 mg — 100–125% of the DV

•  Zinc: 15–50 mg — 136–455% of the DV

To reach these amounts, you would need to take 2–3 calcium-magnesium-zinc supplements over the course of the day.

The variations in dosage — and that of zinc in particular — owes to the fact that these minerals come in numerous formulations.

For example, zinc is available in several forms, each of which contains different amounts of elemental zinc — the kind that your body can use. Thus, calcium-magnesium-zinc supplements that list a high dose of this mineral tend to contain forms that provide less elemental zinc.

Remember to take no more than the dosage recommended on the packaging to reduce your risk of side effects. When zinc is taken in the absence of a deficiency, it can also interfere with copper absorption and cause a copper deficiency.

These minerals are found in high amounts in the following foods:

•  Calcium: dairy, leafy vegetables, legumes, and canned fish

•  Zinc: leafy vegetables, legumes, meat, and dark chocolate

•  Magnesium: dark chocolate, avocados, nuts, leafy vegetables, and legumes

If you’re concerned you may be deficient in any of these nutrients, talk to a health professional who can test your levels and determine whether you should eat more of these foods or take a supplement.

The bottom line

Calcium-magnesium-zinc supplements contain three nutrients that may support bone health, mood, immunity, blood sugar control, and sleep quality.

Though they’ve garnered popularity among those looking to build bone strength, you likely don’t need to take a supplement as long as you get enough of these minerals through your diet.

If you’re unsure whether calcium-magnesium - zinc gummies are right for you, talk to your healthcare provider.

Remember that a typical dosage is 2–3 capsules per day. You shouldn’t take more than the dosage listed on the label.

What to Know About Vitamin D3 and COVID-19

• Several studies have linked vitamin D3 deficiency to coronavirus infection and more severe COVID-19.
• Experts are now investigating if taking vitamin D3 may help protect against severe COVID-19 symptoms.
• Even before these studies are finished, there are good reasons to consider taking a vitamin D3 supplement.

All data and statistics are based on publicly available data at the time of publication. Some information may be out of date. Visit our coronavirus hub and follow our live updates page for the most recent information on the COVID-19 pandemic.  With no coronavirus vaccines approved for full use, many people are turning to vitamins and other supplements to bolster their immune system and help them fight off COVID-19.

While plenty of posts on social media push these supplements as personal coronavirus shields, Dr. Anthony Fauci, director of the National Institute of Allergy and Infectious Diseases, vitamin D3 gummies, cautioned last month that most “so-called immune boosting supplements” actually do “nothing.

However, there is one supplement that may be of use to the immune system — vitamin D3, also known as the “sunshine vitamin.”

“If you are deficient in vitamin D3, that does have an impact on your susceptibility to infection,” Fauci said in an Instagram Live interview with actress Jennifer Garner. “So I would not mind recommending — and I do it myself — taking vitamin D3 supplements.”

Fauci was not speaking about COVID-19 specifically, but about vitamin D3’s general role in supporting the immune system — in particular, about the benefits of this nutrient for people who are deficient.

Right now, the National Institutes of Health says there’s not enough evidence to show that vitamin D3 can prevent or treat COVID-19.

But there is enough evidence that scientists are exploring the benefits of this and other supplements against the coronavirus.

Vitamin D3 deficiency linked to COVID-19

Earlier researchTrusted Source showed that vitamin D3 reduces the risk of respiratory tract infections other than COVID-19. The benefits varied quite a bit among these studies, but vitamin D3 supplementation seemed to be more helpful for people who were deficient in this nutrient.

More recent research suggests that vitamin D3 deficiency may increase the risk of coronavirus infection and severity of COVID-19.

For example, some studies found that COVID-19 deaths tend to be higher in countries farther away from the equator, gummy supplements for adults where many people are deficient in vitamin D3 due to the reduced amount of sunlight, especially during winter.

“We make vitamin D3 by being exposed to sunlight, and in the colder months people can become deficient,” said Nicole Avena, PhD, an assistant professor of neuroscience at the Icahn School of Medicine at Mount Sinai in New York.

Many factors could account for the greater number of COVID-19 cases in more northerly latitudes. But a study published last month in JAMA Network OpenTrusted Source reinforces the importance of vitamin D3 for a healthy immune system.

“In our study, patients who have lower vitamin D3 levels were more likely to test positive for COVID-19,” said study author Dr. David Meltzer, a professor of medicine at The University of Chicago Medicine.

This trend still held when they tried to control for other factors — age, obesity, other medical conditions — that might worsen COVID-19 and are linked to lower vitamin D3 levels.

Other studies show that patients with lower vitamin D3 levels who are diagnosed with COVID-19 tend to have worse outcomes.

One of these was published last month in PLoS ONETrusted Source. Researchers found that people hospitalized for COVID-19 who were deficient in vitamin D3 were more likely to have severe symptoms or die from COVID-19.

Not all research, though, supports the link between vitamin D3 and COVID-19.

A UK biobank study published earlier this year in Diabetes & Metabolic Syndrome: Clinical Research & Reviews found no link between vitamin D3 levels and coronavirus infection.

However, Meltzer and his colleagues pointed out in their paper that the UK researchers measured vitamin D3 levels up to 14 years before COVID-19 testing and didn’t look at whether people had been treated with vitamin D3 since then.

This could have weakened the observed link between vitamin D3 levels and coronavirus infection, they wrote.

Scientists are also eyeing other nutrients as potential treatments for COVID-19, including zinc and vitamin C, both touted for their cold-fighting benefits.

In one study, researchers from Spain reported that patients with low blood levels of zinc were more likely to die from COVID-19.

Their results were presented last week at the European Society of Clinical Microbiology and Infectious Disease (ESCMID) Conference on Coronavirus Disease. This research has not been peer-reviewed, so it should be viewed with some caution.

Benefits of vitamin D3

All of these studies are observational, meaning researchers collected data on people over time, rather than assigning people to different treatments. That makes it impossible to show a cause-and-effect relationship between vitamin D3 and COVID-19.

What’s needed are randomized controlled trials (RCTs), the “gold standard” of clinical research. Some of these are already underway.

In one study carried out in Spain, researchers gave calcifediol, an active form of vitamin D3, to 50 people hospitalized with COVID-19. Another group of 26 patients didn’t receive vitamin D3.

All patients were treated equally with hydroxychloroquine and azithromycin.

Only one of the patients treated with vitamin D3 ended up in the intensive care unit, while half of the untreated patients did.

“There are some imperfections [to the study] — it’s not a very large study, there are some slight imbalances between the groups — but it’s pretty impressive,” said Meltzer.

While this study used vitamin D3 to treat people who already had COVID-19, Meltzer says the nutrient might work equally well at keeping people out of the hospital.

“One possibility is that vitamin D3 is not preventing COVID-19,” he said, “but is causing people who are infected to have such minimal symptoms that they never get tested, vitamin D3 capsules 50000 IU never get found.”

More research is needed to know if this is true.

Two randomized controlled trials starting at the University of Chicago should provide some answers. In both, people will be treated with vitamin D3 and then followed to see if they contract the coronavirus and how severe their symptoms are.

One trial focuses on healthcare workers. The other will recruit people from the community, with an emphasis on enrolling Black and Hispanic people, who are at high risk for both vitamin D3 deficiency and COVID-19.

At the Cleveland Clinic, researchers are enrolling people into a study to see if vitamin C or zinc — or a combination of the two — can reduce the duration of COVID-19 symptoms. Patients will be given the supplements after they have tested positive for COVID-19.

How soon results are available from these studies depends on how quickly researchers can enroll people into the studies. Meltzer says study volunteers are essential for the success of COVID-19 research.

“People who can enter clinical trials do a tremendous service to society,” he said.

Although Meltzer is enthusiastic about the potential benefits of vitamin D3, he cautions that we won’t really know until the randomized controlled trials are finished.

“This doesn’t mean we should let down our guard or not do any of the other things we’re doing,” he said. “I certainly wouldn’t stop wearing a mask and go to a big party thinking everything was going to be OK because I was taking vitamin D3.”

Should you take vitamin D3 supplements?

Even before these studies are finished, there are good reasons to consider taking a vitamin D3 supplement.

“The vast majority of Americans are vitamin D3 deficient and could probably benefit from some modest level of vitamin D3 supplementation, at very little risk,” said Meltzer.

In the United States, an estimated 41 percent of adults Trusted Source are deficient in vitamin D3. People with darker skin are at greater risk — 63 percent of Hispanic people and 82 percent of Black people have low vitamin D3 levels.

Other factors increase the risk of vitamin D3 deficiency, including age, limited sun exposure, obesity, and certain medical conditions.

Avena says it is difficult to get enough vitamin D3 from foods. “So taking a supplement may be advised,” she says, “but always check with your doctor first.”

Meltzer says he takes 4,000 international units (IU) per day. The National Institutes of Health says this is the upper limit of what is safe for the vast majority Trusted Source of people.

“Don’t consume more than 4,000 IU per day of vitamin D3 without your doctor’s permission,” said Avena. “It exceeds the safe upper limits of intake.”

Larger doses can be toxic and should only be taken under medical supervision.

Avena says zinc may also be helpful once you feel symptoms of a cold Trusted Source coming on.

She recommends taking between 13.3 milligrams and 23 milligrams of zinc every 2 hours while you have cold symptoms, but no longer than 1 week. This is the dose found in over-the-counter gummies and lozenges.

As with vitamin D3, we don’t yet know if zinc will reduce symptoms of COVID-19.

While most people get enough zinc from food sources, some groups Trusted Source — vegetarians, people with gastrointestinal diseases, people who misuse alcohol — are at higher risk of zinc deficiency and might want to consider taking a supplement.

Do Gummy Vitamins Work, and Are They Good or Bad for You?

Vitamin supplements are incredibly popular all over the world. Many people believe that taking vitamins can improve health or compensate for a poor diet.

There are several different types of vitamins, including chewable gummies.

Gummy vitamins have a pleasant taste and are easy to take. However, most varieties contain added sugars and may not list nutrient content accurately on their labels.

This article tells you whether gummy vitamins are good or bad for your health.

What Are Gummy Vitamins?

Gummy vitamins are chewable vitamins that have a texture and taste similar to gummy candies and come in a variety of flavors, colors, and shapes.

They’re one of the most popular types of vitamins.

These vitamins appeal to children — as well as adults — who may not like swallowing pills.

Gummy vitamins are commonly made from gelatin, corn starch, water, sugar, and added colorings. Popular flavors include lemon, raspberry, cherry, and orange.

They may include several vitamins and minerals or just a few select nutrients, such as vitamin D3 and calcium.

You can purchase gummy vitamins online and at most supplement or health food stores. The price of gummy vitamins varies by brand but is comparable to the cost of other multivitamins, ranging from approximately $0.05–0.10 per gummy.

Potential Benefits

Gummy vitamins have several upsides, including their desirable taste and the nutrients they provide.

May Provide Beneficial Nutrients

Since they’re loaded with nutrients, gummy vitamins may benefit some populations.

Many people consume vitamins to make sure they’re getting all of the nutrients they need.

While this is a common practice, research suggests that most people who eat a balanced diet do not need to take multivitamins.

However, some people may benefit from supplements, including those who don’t eat certain foods, struggle to absorb some nutrients, or have increased nutrient needs.

 Affected groups include vegans, older adults, and pregnant women .

Gummy vitamins are a good alternative to pills for these populations.

Flavorful and Easy to Take

Many people prefer gummy vitamins to pills due to their fruity flavors and candy-like taste.

This is one of the reasons why they appeal to children who may otherwise be picky eaters.

In addition, gummy vitamins are easy to chew and can usually be taken by people who have difficulty swallowing pills.

As such, gummy vitamins may be simpler for both kids and adults to add to their routines and consume on a more consistent basis than other multivitamins.

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Potential Downsides

Even though gummy vitamins may be a good idea for certain people, they have some downsides.

May Contain Added Sugars, Sugar Alcohols, or Food Colorings

The appealing taste of gummy vitamins usually comes from added sugars.

For example, one popular variety of children’s gummy multivitamins contains three different types of added sugars and boasts 3 grams of sugar and 15 calories per gummy.

Consuming too much added sugar is linked to obesity, heart disease, and dental cavities.

Therefore, the American Heart Association (AHA) suggests no more than 9 teaspoons (37.5 grams) of added sugar per day for men, no more than 6 teaspoons (25 grams) per day for women, and under 6 teaspoons per day for children ages 2–18.

While the added sugar in gummy vitamins may not seem like a large amount, it can contribute to excessive sugar consumption — especially if you take more than one gummy vitamin per day and eat other foods with added sugars.

To decrease the amount of added sugars in gummy vitamins, some manufacturers may add sugar alcohols instead. Even if a vitamin is labeled sugar-free, it may still contain sugar alcohols, which are listed under total carbohydrates on the label.

Overconsumption of sugar alcohols can lead to diarrhea, nausea, bloating, and other unwanted digestive symptoms in some people.

Lastly, gummy vitamins may contain artificial food colorings. While the research is mixed, some studies link food dyes to behavioral issues in children.

May Contain Different Amounts of Nutrients Than Listed

Since gummy vitamins are not regulated by the Food and Drug Administration (FDA), the nutrients they contain may not match what’s on their labels.

In fact, a recent report found that 80% of gummy vitamins tested did not have the same amounts of vitamins and minerals as listed on their labels.

In particular, gummy vitamins may have fewer nutrients than consumers are led to believe.

This is partially because manufacturers cannot pack in as many vitamins and minerals when they have to add sugars, colorings, and other filler compounds that are used to maintain a gummy texture.

Compared to other multivitamins, gummy vitamins tend to have fewer overall nutrients. For example, a popular brand of adult gummy vitamins has only 11 nutrients compared to over 30 nutrients in the same brand’s multivitamin.

Easy to Overeat

Overconsumption of gummy vitamins may put you at risk of getting too much of certain nutrients, especially if you also eat foods already fortified with vitamins and minerals.

This could result in vitamin or mineral toxicity, which can harm your body.

In particular, consuming more than the recommended amounts of the fat-soluble vitamins A, D, E, and K may be dangerous since they can be stored in body fat and tissues.

This is especially concerning for young children who may view gummy vitamins as candy and eat more than the recommended dosage. Since kids need lower amounts of nutrients than adults, they are more susceptible to vitamin and mineral toxicity.

In fact, one study reported at least three cases of vitamin A toxicity due to overconsumption of candy-like vitamins in children.

Should You Take Them?

For the majority of people who eat a well-balanced diet, gummy vitamins are unnecessary.

However, taking gummy vitamins may be beneficial for certain populations, including those who have a nutrient deficiency, absorption issues, or increased nutrient needs.

Gummy vitamins may also be good for children who are picky eaters and do not consume an adequate diet, as well as those who have difficulty swallowing pills.

However, it’s important to protect children from eating too many gummy vitamins, as overconsumption can cause vitamin or mineral toxicities.

With that in mind, it may be best to keep gummies out of reach of young children or discuss vitamin intake with older children.

If you are interested in trying gummy vitamins, keep in mind that they are not strictly regulated

To pick a quality brand, look for low-sugar varieties with third-party certification from such groups as NSF International, United States Pharmacopeia (USP), Informed-Choice, ConsumerLab.com, or the Banned Substances Control Group. 

The Bottom Line

Gummy vitamins are easy to take and come in a variety of colors and fruity flavors.

While unnecessary for most people, they can aid certain populations, such as vegans and older adults.

However, they may contain fewer nutrients than other multivitamins and are often packed with sugars and other additives.

If you are interested in trying gummy vitamins, look for brands that are low in sugar and tested by a third party.