More and more people join your diet natural supplements help lengthen and improve the quality of life. However, many times the intake is done indiscriminately, without professional advice, which is not always effectively absorbed. To optimize the properties of dietary supplements, we must take them at the appropriate time. Know the allied health the most consumed and how we eat them.

1. Soluble nutrients. Include essential fatty acids (evening primrose oil, EPA / GLA, wheat germ oil, flaxseed, safflower), vitamins A, D, E and K, carotenoids, soy lecithin, phosphatidylcholine and coenzyme Q – 10. They should preferably be taken with meals and are absorbed better mixed with salad dressed with olive oil, cheese or yogurt.

2. Water-soluble vitamins. Are vitamin C and group B Can be taken alone or with meals, although the B is preferable to ingest food. The sustained release formulations assure the presence of effective levels of these vitamins for hours, increasing their effectiveness.

3. Minerals. Some minerals can be taken on an empty stomach, but most are taken preferably just before meals. An exception is the dolomite (natural source of calcium and magnesium), which because it can reduce stomach acidity, you should take 1-2 hours after eating.

4. Amino acids. Are the constitutional elements of proteins. Should be taken with water or juice (not milk) half an hour before a meal to ensure absorption and avoid entering into competition with the amino acids from food. Some amino acids (L-phenylalanine, L-tyrosine and L-glutamine) can activate the mind and is not recommended to take them at night.

5. Digestive enzymes. To improve digestion, taken at middle or end a meal to achieve anti-inflammatory, antiplatelet or healing, fasting or ingestion of food away.

6. Pre-and probiotics. Prebiotics can be taken with meals or drinks. The ideal is to divide the daily dose into two doses: one 30-60 minutes before lunch and another before bed. This allows for gradual rebalancing gut and reduces the excessive formation of gases.Probiotics can be taken before eating or mixed with foods that are not too hot, since excessive heat can affect the viability of the beneficial bacteria.

7. Herbal extracts. Herbs for digestion (ginger, chamomile, milk thistle, dandelion …) are taken with food. For other functions, can be eaten with or without food: witch hazel for movement, for tension hawthorn, passionflower for nervous system …

Except for additions to be eaten fasting, most can be taken inside or outside of meals, depending on the gastrointestinal susceptibility of each.

Magnesium is the chemical symbol Mg and atomic number 12. The atomic weight is 24, 305 u. It is the third most plentiful element dissolved in seawater and eighth most abundant element constituting about 2% of the earth’s crust. Magnesium is essential for all living cells, and is not as pure metal in nature.

Magnesium is essential for the human being is involved in the activation of at least 300 different enzymes and other body chemicals. It plays an important role in the activation of vitamins especially vitamin B and its derivatives and plays an important role in the synthesis of proteins and antibodies and the excitability of the muscles, the formation of bone and tooth structures.

It also has an anti-stress, antidepressant, antithrombotic, antiinflammatory and cardioprotective, acts as stabilizing the structure of DNA and RNA chains, so aid in the transmission of genes and chromosomes that make up our genetic code in cell division , second part in the formation of neurotransmitters and neuromodulators, repolarization of the neuron, magnesium, helps preserve memory, this mineral appears to regulate the principal brain receptor involved in learning, so its deficiency can result in a reduction in the ability to learn and memorize.

Involved in muscle relaxation with a very important action in heart muscle and improves the functioning of mitochondria, which are the energy factories of cells: energy needed for the proper functioning of our heart and also acts as energizing and soothing the body .

It helps purify the blood, dissolves cholesterol deposits in blood vessels, activates and mobilizes white blood cells, and promotes the production of antibodies. Prevents kidney stones and gallstones as it mobilizes calcium from binding. It acts as a mild laxative and antacid.

It acts on the neurological system by promoting sleep and relaxation, self-regulating homeostasis, favors the intestinal flora and allows the absorption of nutrients, increases bile secretion promoting fat digestion and elimination of toxic waste. Neutralizes odor chemical elements in stool and improves body odor, especially in the armpits and feet, it protects us from heart disease, mainly in hypertensive patients.

This mineral maintains youth and decreases the risk of premature aging, as it decreases the activity of free radicals in the cells, when our cells lacking magnesium their membranes become more rigid, free radicals increase their destructive activity and affect the integrity cell which results in premature aging.

On the other hand produces beneficial effects on diabetes: in recent years has developed a new therapy which supports the view that appropriate doses of magnesium may help prevent the complications of diabetes (neuropathy), this mineral plays a key role in secretion and action of the hormone insulin.

It is harder for the body control blood sugar levels without proper levels of magnesium within body cells. According to experts, the consumption of magnesium in adequate amounts may help reduce from 10% to 34% risk of developing diabetes. In women enhances the killing of migraine and other headaches, is involved in hormonal balance, decreasing premenstrual pain, it is essential to achieve pregnancy and avoid abortion. Prevents toxemia in women and seizures in the infant.

During pregnancy, Mg deficiency may cause a health problem known as preeclampsia, which is characterized by elevated blood pressure, fluid retention and an abnormal loss of protein in urine, with fetal growth retardation and in this condition magnesium prevents preterm maintaining relaxed uterus, its use is recommended during this period and infancy; also helps prevent breast cancer, matrix, osteopenia and osteoporosis.

A good supply of this mineral also accelerates wound healing. In man the use of magnesium in cases of inflammation of the prostate is widespread in many countries for its success, encouraging sexual activity. It is a useful compound in renal, and blepharospasm (eyelid disease)

Stress, excess sugar, alcohol, drugs and diuretics cause the body to remove the magnesium in large quantities.

If we look for foods rich in magnesium, we can use green leafy vegetables, legumes, nuts, some fruits and fish in general. Thus a non-exhaustive list would contain foods such as beets, spinach, wheat, oats, potatoes, carrots, almonds, walnuts, hazelnuts, chestnuts, rice, cherries and bananas, among others .

The correct levels of potassium help this water body regulated to regulate the pressure of the cells and control the actions of muscles in general. It is noteworthy that excessive intake of tea, coffee and alcohol leads to loss of this mineral, which causes symptoms such as vomiting, dizziness and nausea among others.

Potassium works adjacent to the magnesium and calcium to keep your muscles (including heart muscle) at their best, especially during the contraction and expansion work which they perform.

Benefits:

• Maintains steady heartbeat.
• To balance sodium to maintain water balance in the body.
• Keep blood pressure under control.
• Strengthens the brain, heart muscle and tissue.
• Intervenes in the work of kidneys and nervous system.
• Gives energy.
• makes hair grow.
• People with diabetes require a higher contribution.

Lack of Potassium Caused

• Edema.
• Slow growth.
• Respiratory, cardiac and nervous.
• intestinal paralysis.
• Constipation.
• Gases.
• weak reflexes.

Sources

• Olives, celery, plum, cabbage, cauliflower, spinach, whole grains, tomatoes, lettuce, leafy vegetables, oranges, nuts, potatoes, fish, plantain, radishes, watermelon, greens, watermelon, carrot.
• Almost all foods, including dairy products, meat, beans and fish.

Vitamin C is necessary for collagen formation, for proper wound healing, repair and maintenance of tissues of different body parts and also for synthesis or production of hormones and neurotransmitters. Like other vitamins, is a powerful antioxidant.
Since our body does not produce vitamin C, we incorporate it through food.

Functions
* Improved vision and has preventive role to cataracts or glaucoma.
* It is antioxidant thus neutralizes free radicals, preventing damage that they generate in the body.
Their antioxidant capacity makes this vitamin the body eliminate toxic substances such as nitrites and nitrates in meat products and prepared meats. Nitrates and nitrites increase the likelihood of developing cancer.
Her virtue as an antioxidant protects us against cigarette smoke, and as boost the immune system is also used in patients undergoing radiotherapy and chemotherapy.
* It is antibacterial, so it inhibits the growth of certain bacteria harmful to the body.
* Reduce complications from diabetes type II
* Decreases blood pressure levels and prevents the development of vascular disease
* Has antihistaminic properties, so it is used in allergy treatment, asthma and sinusitis.
* It helps prevent or improve skin conditions like eczema or psoriasis.
* It is healing of wounds, burns, and that Vitamin C is essential in collagen formation.
* Increase production of estrogen during menopause, many times this vitamin is used to reduce or relieve symptoms of hot flashes and others.
* Improve constipation laxative properties.
* Repairs and maintains cartilage, bones and teeth.

Sources

* Animal Sources: Vitamin C does not appear in foods of animal origin.
* Power plant: the vast majority of fruits and vegetables contain vitamin C. Those with higher levels of vitamin C include peppers, citrus, cabbage, cauliflower, spinach, potatoes (potatoes), fruits like banana, mango, apple, pineapple (pineapple) and melon.
The canine or rose hips are the most potent source of vitamin C. About 7% of its weight corresponds to the vitamin.
* Supplements: These may be tablets, effervescent tablets, capsules.

The deficiency or lack of vitamin C

* Swollen and bleeding gums
* Dry, rough skin
* Spontaneous Bruising
* Impaired wound healing
* Nosebleeds
* Joint swelling and pain
* Anemia
* Weakened tooth enamel
* The most serious deficiency of vitamin C is known as scurvy, which is observed more frequently in elderly or malnourished. Scurvy is characterized by a general weakening of the body, anemia, swollen and bleeding gums.

Protection
To protect the vitamin C in food and make the most, it is always advisable to eat raw foods provided the same permit, and avoid canned.
This vitamin is easily destroyed on contact with oxygen, and being water soluble, if cooked too much food through boiled, vitamin passes into the cooking medium, so the cooking should be minimal and with little water, or drinking stock whenever possible.