It’s not easy to eat well in our fast-paced world. Although whole foods should make up the foundation of a good nutritional habit, dietary supplements play a key role in addressing nutritional deficits, enhancing overall well-being, and reducing the risk of long-term diseases. But with countless supplements available to consumers, it can be difficult to determine which supplements are helpful and which ones are worth your time and money.
This article introduces the best dietary supplements that everyone should consider taking, based on science and health-based recommendations.
Why Supplementation Is Important
Even with a healthy lifestyle, most individuals do not get enough of the essential nutrients needed for our bodies through food alone. There are many reasons for this including busy lifestyles, the limited variety of foods consumed, and in some situations, poor agricultural practices that contribute to declining soil quality and therefore declines in nutrient values in the food products grown. Dietary supplementation can:
Provide missing nutrients.
Assist with energy, immunity, and mental clarity.
Assist in preventing chronic diseases.
Improve the quality of life overall.
Although supplements can improve diet quality, they are NOT a replacement for whole foods in the diet. Rather, supplements should be an adjunct to a well-balanced diet and lifestyle.
Best Supplements for Everyone
- Multivitamins
A quality multivitamin should be considered the foundation of any person’s supplementation. Multivitamins provide a wide range of vitamins and minerals in one capsule or tablet.
Benefits of Multivitamins:
Fill in nutrition deficiencies created by poor diets.
Help with energy levels, metabolism, etc.
Enhanced immune system function.
Supplement healthy skin, hair, and nails.
Tip: Try to find a multivitamin that fits with your gender and age (e.g. women’s multivitamin, men’s multivitamin, seniors’ formula, etc.)
- Vitamin D
Labelled the “sunshine vitamin” because it can be produced naturally in the body through sun exposure (85-90%), Vitamin D plays a huge role in bone health, immunity, and mood regulation. Many people are deficient in Vit. D as well, particularly those that are not able to spend much time outdoors.
Benefits of Vitamin D:
Strengthens bones by promoting calcium absorption.
Boost immune defense against infections.
Lowers the risk of developing depression and mood disorders.
Supports cardiovascular health.
Best form: Sun, fatty fish, fortified foods, and supplements (D3 recommended).
- Omega-3 Fatty Acids (Fish Oil)
Omega-3 fatty acids are found in fish oil, and like many other vitamins, they are essential for brain, heart, and joint health. Because the body can not produce omega-3’s on its own, supplementation is very common.
Benefits of Omega-3’s:
Improvements in heart health and inflammation.
Improved brain function and memory.
Good for eye health.
Healthy skin, joints, and etc.
Continuing Alternatives
- Probiotics
The gut is the root of all health. Probiotics (good bacteria) are vital for digestive health.
Benefits of Probiotics:
Better digestion and absorption of nutrients.
Strengthens your immune health.
Supports mental health by boosting gut brain health.
May help to prevent bloating and gastrointestinal complaints.
Tip: Use a multi-strain, 10 billion CFU (colony forming units) probiotic supplement.
- Vitamin C
Vitamin C is an antioxidant that protects cells and fight infection.
Benefits of Vitamin C:
May fight off a cold and shorten length of colds.
Promotes healthy skin and can promote collagen formation and reduce wrinkles.
Offers protection against oxidative stress and free radicals.
Supports wound healing.
Food sources: Citrus, bell peppers, broccoli, or supplements.
- Zinc
Zinc is a trace mineral that is important for the immune system, metabolism, and wound healing.
Benefits of Zinc:
Promotes and strengthens immune health.
Promotes reproductive health and fertility.
May help with recovering from illness.
May promote skin health and help with acne.
Tip: Do not over do it with zinc as too much zinc can affect absorption of copper.
- Calcium
Calcium is crucial for the development and maintenance of strong bones and teeth. Food sources are preferred over supplements if you are not consuming enough dairy or fortified foods.
Benefits of Calcium:
May prevent
- Protein Powder.
Protein is essential for building and repairing cells and tissue. Most people get adequate protein by eating a balanced diet, some population may require supplements.
Benefit of Protein Powder.
Supports the building of lean muscle mass.
Supports weight management and satiation.
Supports recovery from exercise.
Types of protein supplements include Whey, casein, soy and pea protein.
Specialized Supplements for Special Groups
Women: Folic acid (particularly for pregnancy) calcium, iron.
Men: Zinc, magnesium for testosterone support.
Seniors: Vitamin B12, Vitamin D for energy and bone health.
Vegans/Vegetarians: Vitamin B12, iron, calcium, omega-3 from algae oil.
Factors When Choosing an Appropriate Supplement.
Check with a doctor: Always check with your medical practitioner before using a new supplement,
Brand quality, only use brand that are third party tested for purity and safety.
Check product labels for unneeded fillers. additives or artificial colors.
Use supplements consistently (better long term response).
Potential Risk of Supplements
There are benefits to taking supplements but there are also risks to use:
Toxicity due to accidentally overdosing.
Interaction with some supplements with medication.
Unnecessary ingredients in poor quality supplements.
Great Rule: more is not necessarily better, stick with recommended doses.
Final Thoughts
Supplements can work very well to maintain and improve health when used properly.