This is how vitamins and nutritional supplements benefit health

Dosage and benefits of glutamine, omega 3, vitamin B and C, zinc, folic acid, magnesium and more

Vitamins and nutritional supplements can help you have a better immune system, have more energy in your day to day or prevent disease, however, its consumption should always be indicated and controlled by a doctor or a nutritionist.

The nutritionist Andrea Fraga Hernández explains that the consumption of vitamins depends on the selection of daily foods and the exercise done.

Check out some examples of vitamins and nutritional supplements beneficial to your health.


It is mainly recommended for athletes or people who exercise constantly because it helps them recover faster after training, relieves muscle pain and improves insulin sensitivity.

It also increases growth hormone naturally and decreases anxiety for sweets or refined carbohydrates.

Fraga Hernández recommends this supplement to people with insulin resistance to improve their immune system.

+ Recommended dose: 500 milligrams for people who want to take away their anxiety for sweets or for consuming too much carbohydrate.

+ Two grams for those who want to improve their immune system.

+ Three to five grams daily for high-performance athletes.

+ Care: Its consumption is recommended for over 18 years. Its excess at the specified doses may cause difficulty in breathing or redness in the face.

Omega 3

It is a fatty acid that helps regulate blood glucose and modulate the inflammation of the hormone adiponectin. It improves the connection between neurons, improves some mental or emotional disorders such as anxiety, depression, schizophrenia, and pro-inflammatory diseases.

It helps reduce cell inflammation in people with multiple sclerosis or some coronary disease.

+ Recommended dose: one thousand milligrams a day.

+ Two thousand milligrams a day for people who have diseases such as depression, anxiety or schizophrenia.

+ Two thousand 500 milligrams a day for pregnant or nursing women.

+ Nine grams a day for people who have autoimmune diseases.

+ Care: 3 people taking anticoagulant or antiplatelet drugs, beta-blockers or taking hormone replacement therapy with nitrogen should not take omega.

+ An excess can cause stomach pain, gastrointestinal problems, vomiting, dizziness, diarrhea, and headache.

Vitamin B

Complex B is mainly made up of vitamin B1, B6, and B12. They participate in the metabolism of carbohydrates that produce energy, help the nervous system, mainly people who have muscle aches due to diseases such as fibromyalgia, arthritis or cramps.

People who have anemia or a lot of fatigue can also benefit from the consumption of B vitamins. The best time is to take it in the morning along with food.

+ Recommended dose: 100 milligrams for vitamin B1, five milligrams for vitamin B6 and 50 micrograms for vitamin B12.

+ Care: the excess can give digestive pain and it depends on what type of vitamin it is can cause neurological disorders.


Its consumption is accompanied by magnesium. It is an antioxidant that is not stored in the body and helps cell regeneration. It has a beneficial effect on hormones, improves body composition, regulates testosterone levels.

+ Recommended dose: 20 to 30 milligrams per day.

+ Care: exceeding the recommended dose may cause gastrointestinal problems, headache, nausea, diarrhea, and vomiting.

Folic acid

It is a vitamin that is needed above all so that the embryo does not have malformations of spina bifida. It is advisable that people seeking a healthy pregnancy supplement at least three months before seeking pregnancy, both men and women.

It influences the health of the cell, does not accumulate in the body, its consumption is safe, it is recommended in people over 18 years of age or in women who started with the menstrual period for hormonal balance.

+ Recommended dose: 200 to 400 milligrams per day.

+ Care: Consumption that exceeds the recommended dose could cause gastrointestinal problems.

Vitamin C

It is a water-soluble vitamin that is obtained from food or supplements. The body does not generate it and does not store it, it is an antioxidant, it improves the immune system by protecting the cells, it improves the appearance and elasticity of the skin because it helps regenerate the collagen and helps to burn fat.

Since children, it is important to consume vitamin C, especially if there are changes in temperature. For children it can be in effervescent presentation or pills with flavors, “recommends the specialist.

+ Recommended dose: 500 to two thousand milligrams a day.

+ Care: its consumption is restricted for people who tend to make kidney stones and those who take anticoagulants because it can inhibit the action of this medicine.


A mineral that helps improve bone density and insulin sensitivity in people with prediabetes and diabetes.

It helps lower cortisol levels (a hormone that is generated when you are very stressed) and improves sleep quality.

+ Recommended dose: 300 milligrams at night before bedtime.

+ Care: for over 18 years. It should not be taken if calcium is consumed at the same time. Excess magnesium can cause gastrointestinal pain, diarrhea, and inflammation.


It is an antioxidant that comes from grapes and red wine, is used to lower cholesterol and control sugar. It helps prevent skin aging so that the blood does not clot, decreases pain or inflammation and protects the cells.

+ Recommended dose: from two thousand to three thousand milligrams a day.

+ One thousand to one thousand 500 milligrams a day for pregnant or nursing women.

+ Care: if the recommended dose is exceeded, gastrointestinal problems, diarrhea, vomiting, and nausea may occur. Preferably, people taking anticoagulants do not consume resveratrol because blood clotting decreases.

Ginko Biloba

It improves mental capacity and concentration.

+ Recommended dose: 120 to 200 milligrams per day.

+ Care: its consumption is recommended for 18 years. Excess can bring headaches and dizziness. Those who take medication for circulation should be advised by a doctor.

Rhodiola Rosea

It is a plant with benefits to the immune system with antibacterial and antiviral properties. It helps to improve white blood cell production, strengthen the immune system, manage stress, anxiety and improve blood glucose.

It stimulates the production of interferon (a protein that the body produces to neutralize viruses), so its consumption prevents colds or respiratory infections.

+ Recommended dose: 200 milligrams a day.

+ Care: its consumption should be monitored in children, people with allergies, asthma or lung diseases.

Coenzyme Q10

Aid in the production of energy at the cellular level, to fertility, mainly in men; lowers blood glucose in people with hyperthyroidism and symptoms related to diabetic neuropathy, and improves the continuous performance of athletes.

It increases the connections and processes of neurons, avoiding neurodegeneration in people who have Alzheimer’s or Parkinson’s.

It can be consumed from 30 or 35 years to have more energy.

+ Recommended dose: 30 to 100 milligrams.

+ Care: if the recommended dose is exceeded, those taking diabetes medication may have hypoglycemia or fainting; Those who take medications for hypertension can lower their blood pressure, and there may be trouble sleeping. Nor should it be taken by people who take anticoagulants.

* With information from Andrea Fraga Hernández, the nutrition specialist.