Let’s be real for a minute, ok? Shopping in the supplement aisle at Whole Foods or Sprouts can be a bit overwhelming.
What are all these supplements? What do they do? And what the heck is an “IU?”
The good news is: If you’re looking for supplements for overall health and wellness you only need to know a handful of core supplements.
Keep reading to discover the top supplements you should take every day to round out your diet and run at optimum levels.
Taking a multivitamin every day is a great place to start. Think of multivitamins like getting your oil changed on your car regularly. The car will run much better with clean oil and your body will operate more smoothly with a multivitamin.
Even if you adhere to a healthy eating lifestyle, chances are you can benefit from taking a multivitamin. They compliment our food intake by providing nutrients we are lacking or need in higher amounts.
Ideally, your multivitamin should be food-based or have the USP seal on the bottle, which means it’s been independently verified to be safe for consumption. It also indicates that testing has proven the ingredients to be exactly as described on the bottle’s label.
Omega-3s are the fatty acids found in fish oil and they pack a powerful punch. The acids should be added to your daily diet to boost brain function and improve the health of your heart. They enhance your attention span, mood, and memory.
Omega-3s also combat inflammation and work to prevent chronic diseases. They improve your cardiovascular system and your joint health. Fish oils promote better vision and stronger skin, hair, and nails. In fact, this wonder supplement also improves your metabolic functioning and nutrient absorption.
However, do not expect Omega-3s alone to keep you healthy. You still need a healthy dose of plant nutrients and proper sleep.
3. Vitamin D
Despite its name, Vitamin D is not a vitamin but a pre-hormone. It’s also extremely active, helping to generate hundreds of proteins and enzymes that prevent disease. That alone is reason enough to take Vitamin D every day.
We’ve long been aware of Vitamin D’s role in building strong bones and bolstering your immune system. It also improves your muscle strength and fights inflammation and cancer.
It’s important to note that it’s practically impossible to get all the vitamin D you need from food sources. That means you must get your vitamin D from the sun and supplements. If you don’t get enough of this vitamin, your body is more vulnerable to heart disease, diabetes, and cancer
For most people, 2,000-4000 IU of Vitamin D is adequate for maintenance. But don’t take our word for it. Have your physician check your levels and recommend the appropriate amount for you.
4. Vitamin B12
This vitamin is important for the health of your nervous system. It also ensures the production of DNA and RNA, which are the building blocks for every cell in your body.
As such, serious health problems can develop as a result of a B12 deficiency. For example, you may suffer from exhaustion and overall weakness and run out of breath easily. You may also experience memory loss.
In fact, Vitamin B12 deficiency can also lead to severe depression and anxiety disorders.
Clearly, this vitamin plays a key role in our physical and mental well-being. Take note that you can only get B12 from meat so vegetarians must take this supplement daily.
Magnesium is important as one of seven macrominerals. That means the body needs it in large amounts, at least 100 milligrams (mg) every day.
You can find magnesium in foods such as shrimp, almonds and sunflower seeds. Magnesium supplements are widely used to help people meet their nutritional needs. Take caution, though, that magnesium can react negatively with certain drugs, so consult your doctor before taking magnesium supplements.
Magnesium helps you maintain healthy bones and aids in calcium absorption. It also improves carbohydrate and glucose metabolism, directly impacting the risk of developing diabetes. To that end, for every 100 milligrams (mg) of magnesium, you take every day, your risk of Type 2 Diabetes lowers by 15%.
This mineral also helps to maintain your muscles including your heart. It helps reduce headaches, symptoms of anxiety, and more.
Turmeric is the natural spice that gives curry its yellow color. It also delivers a myriad of benefits. Think of turmeric as a healthy superfood.
The taste is very strong by itself. So it’s best to add it to other foods, such as soups and smoothies, or take a turmeric supplement.
Most nutritionists advise taking turmeric as a supplement and here’s why: The main active ingredient in turmeric is curcumin, which acts as a strong anti-inflammatory and antioxidant agent. However, the curcumin content of turmeric is only around 3%. As such, it’s best to consume turmeric as a supplement,
Curcumin is good for your brain health. It improves its functionality while lowering your risk for brain disease. Improved levels of curcumin can help stave off depression and Altzheimers disease.
But perhaps no benefit of curcumin is as important as its positive role in fighting heart disease, the number one cause of deaths in the world. Curcumin has been shown to improve endothelial function as much as exercise. It helps to regulate your blood pressure and blood clotting and even reverse cardiovascular disease for diabetics.
The Bottom Line About the Best Supplements You Should Take
Supplements can act as your insurance policy for better health. You should strive to get as many nutrients as possible from whole foods, but many times that isn’t possible and supplements are necessary.
The best supplements you should take are multivitamins, omega-3s, vitamin D, vitamin B12, magnesium, and turmeric. Taking these supplements daily is the easiest way to be at your best, physically and mentally.
Of course, you still need a healthy diet along with a consistent exercise routine and adequate sleep. By supplementing a healthy lifestyle with the right vitamins and minerals you will be invincible.
You can even take it a step further and take vitamins to improve your appearance. Discover the best vitamins for luscious locks now.