April 20, 2024
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4 supplements you can take which also increase oxygen

If you want to improve your oxygen levels, your diet is the key. Fruits, vegetables and protein sources all offer nutrients that increase oxygen levels in the blood.

Pomegranates are high in iron, vitamin C, vitamin B12 and choline, all of which boost oxygen saturation. Eat pomegranate kernels or drink pomegranate juice daily.

1. Vitamin C

Vitamin C is an antioxidant and a powerful scavenger of reactive oxygen species in living organisms. It is known to protect indispensable molecules in the body such as proteins, lipids (fats), carbohydrates, and nucleic acids (DNA and RNA) from oxidative damage during normal metabolism and through exposure to toxins and pollutants. It also participates in redox recycling of other important antioxidants such as vitamin E.

In test tube experiments, high doses of vitamin C can interact with some free metal ions to produce potentially damaging oxygen-derived free radicals. However, these reactions are not seen at physiological levels in vivo and there is no reason to expect that supplemental vitamin C would promote oxidative damage to a greater degree than naturally occurring levels.

The beneficial effects of vitamin C are likely due in part to its immune-boosting properties. In clinical trials, it has been shown to reduce the duration and severity of infections and shorten recovery times from surgery and other physical trauma. Vitamin C also enhances the body’s production of certain enzymes and plays an important role in collagen formation, carnitine metabolism, the production of a number of neurotransmitters, and blood vessel formation.

Studies suggest that a diet rich in vitamin C may help prevent cardiovascular disease, cancer, and eye diseases. The Linus Pauling Institute recommends a daily intake of 400 mg of vitamin C, which can be obtained from dietary sources such as citrus fruits, strawberries, and kiwis or by taking a supplement such as ascorbic acid, calcium ascorbate, sodium ascorbate, or a buffered form like thiamine nitrate or nicotinamide.

Vitamin C is available as a cheap, safe, water-soluble supplement that is well tolerated by most individuals. Its low molecular weight allows for easy absorption in the digestive tract and rapid entry into the circulation. It is available over the counter in ascorbic acid and in the more easily absorbed mineral salts, sodium and calcium ascorbate.

2. Iron

Iron is a critical mineral for health because it is a component of hemoglobin, the protein in red blood cells that transports oxygen from your lungs to other tissues in the body. Without enough iron, there won’t be enough healthy red blood cells to transport the oxygen your body needs, and you can become fatigued. Iron also is a component of the protein myoglobin, which carries and stores oxygen in muscle tissue. The American College of Obstetricians and Gynecologists recommends that all pregnant women be screened for iron deficiency anemia and treated with supplemental iron, since severe anemia during pregnancy increases the risk of preterm birth or low birth weight infants.

When selecting iron supplements, be aware that the amount of iron in each pill varies depending on the form (e.g., ferrous sulfate, ferrous fumarate or ferrous gluconate). This can lead to confusion when reading supplement labels, as some supplements list the total amount of the supplement on the front of the label while displaying a different number, such as 65 mg, in smaller print on the back of the bottle. If you have been prescribed iron by a physician, follow the dosage advised.

3. Magnesium

Magnesium is one of those minerals that rarely gets the spotlight but is a crucial link in keeping everything together. It’s involved in more than 300 biochemical reactions and impacts blood pressure, metabolism and immune function. The mineral is found in green vegetables, beans, seeds and dark chocolate but most people don’t eat enough of these to meet their daily needs. That’s why supplementation with magnesium is important.

A magnesium deficiency can lead to muscle aches and spasms, cramping, insomnia, and anxiety. It’s also needed to help your body produce those mood-boosting neurotransmitters and to support calcium-regulating hormones. Researchers recently found that adults with low magnesium intakes were 16 percent more likely to develop depression than those who consumed adequate amounts.

Getting adequate levels of magnesium can help reduce the risk of stroke by lowering your diastolic blood pressure. It can also increase oxygen levels in the brain to prevent ischemic stroke, which occurs when the artery that carries oxygen to the brain is blocked.

Like potassium, sodium and calcium, magnesium is an electrolyte that’s important for muscle function, heart health and skeletal strength. As an added bonus, it helps you get more energy by turning on the production of ATP energy in your cells. (Adenosine triphosphate is your body’s primary source of cellular energy and it requires magnesium to activate.)

The form of magnesium that’s best for addressing constipation is magnesium citrate. Foroutan also recommends magnesium oxide and magnesium threonate for concerns that affect your mood or sleep. Magnesium threonate, in particular, can cross the blood-brain barrier and promote relaxation, so she suggests it to treat concerns like muscle twitching or insomnia. It’s also better absorbed than other forms of magnesium, so you don’t need as much of it to receive the same benefits. Magnesium glycinate is another option for those with sleep or mood concerns as it’s easily absorbed through the skin.

4. CoQ10

Coenzyme Q10 (CoQ10) is a fat-soluble substance produced in the body and found in foods such as organ meats, particularly liver; beef, pork and chicken; fish, especially salmon, mackerel and sardines; vegetables, especially spinach, beets and broccoli. It works as an antioxidant, protecting against oxidative damage to cells and other structures in the body. It can also be taken as a supplement.

CoQ10 lives mainly in the mitochondria of cells, where it contributes to adenosine triphosphate (ATP) production, which is required for cell energy. It is thought that migraines are associated with low ATP levels in brain cells, and some studies suggest that CoQ10 supplements can reduce headache symptoms after four weeks of regular use.

Research has shown that high levels of CoQ10 in the blood are associated with lower rates of heart disease, lower levels of triglycerides and higher levels of HDL cholesterol. It can also help decrease some of the side effects of medications used to treat heart conditions, such as statins.

One of the key ways that CoQ10 improves heart health is by reducing oxidative stress, which can cause damage to cell membranes and other parts of the body. CoQ10 is an antioxidant that can neutralize free radicals, and it can regenerate other antioxidants such as a-tocopherol (vitamin E) and ascorbate (vitamin C).

A study showed that people with heart failure have significantly lower levels of CoQ10. It’s been reported to reduce heart-related symptoms, improve exercise tolerance, and decrease the side effects of medications, such as the blood thinner warfarin and the diabetes drug insulin. It may also increase survival following heart surgery.

In addition, there is evidence that CoQ10 may reduce inflammation and protect the gut, and reduce the risk of cancer. However, further study is needed.

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