It is always said that if we eat a balanced and healthy diet, our body receives all the important nutrients. But the reality is that most of people struggle to get all those nutrients even with a well-planned diet. In these cases, supplements can be beneficial for health.
There are best supplements to take daily that support a healthy lifestyle. It claims to increase hair growth, alleviate digestive problems, hasten the anti-aging process, improve beauty and sleep, and strengthen immunity.
So, what is the issue? Supplements are beneficial to health when used correctly at the right time and in the right situation, but there are two issues with these supplements— lack of regulation and lack of guidance.
Due to this, there could be consequences and side effects. You can take some vitamins without a doubt, but one should be cautious when choosing health supplements. We will mention it later. Stay tuned!
Is a Supplement Necessary?
A healthy person may not need it, but some individuals may need, in case of elderly people at home or a doctor stating that you need any vitamins.
Talk to your doctor if you are:
- Older than 50 years. Your body is less capable of absorbing vitamin D and B12 as you age. After you cross 50 years, supplements help in good bone health and immunity.
- Any medical surgery. If you have any surgery doctor prescribes you multivitamins or specific nutrients for fast recovery.
- Genetic or health-related issues. Genetic abnormalities are rare at birth, and food-based nutrition is difficult to digest.
- Pregnancy or trying to conceive. If you have iron deficiency, the physician recommends taking folic acid tablets to prevent morning sickness and maintain a healthy pregnancy.
- Adolescence. Children are said to give Vitamin D and iron for physical and mental growth.
- Following a calorie-deficit diet. If you are on a vegan diet, you put yourself on calorie-deficit diets that reduce vitamin 12 and calcium.
When you visit a grocery shop and see bottles of fish oil, anti-aging supplements, or Vitamin C, the first thing that comes to your mind is ‘are these supplements required’. More than half of all Americans prefer dietary supplements. These are without prescriptions and are available as general nutrition meds. Vitamins, minerals, probiotics, and botanical powders are some of the most common supplements.
So, what are the best supplements to take for overall health? Because there are many supplements available on the shelves. In the U.S., dietary supplements are classified as food by the Food and Drug Administration (FDA). The label claims many health benefits.
A well-balanced diet and a few essential supplements can boost your health. These play vital roles in our body as vitamins break down macronutrients like fat, protein, and carbs for proper functioning. Here is the list of the most important supplements to take.
1. Vitamin B-12
For the health of the brain, nerves, blood cells, and other bodily functions, vitamin B12 is crucial. It is found in meat, fish, shellfish, eggs, and dairy but can be made in labs too.
Vitamin B-12 helps to cure B-12 deficiency, cyanide poisoning, and high homocysteine in the blood. In addition, it is prescribed to treat illnesses, including tiredness, cataracts, and osteoporosis. It is safe to take B-12 orally, and anyone can take the advised amount of Vitamin B-12. Pregnant women and nursing mothers should not exceed doses of 2.6 mcg to 2.8 mcg per day. People above 50 years should take B12-rich foods, or they can take 25-100 mcg B12 medicine orally.
2. Fish Oil
Fish oil is the best nutrient for the body as it is rich in Omega 3 fatty acids. It plays a pivotal role in brain health, cancer prevention, and supporting the heart and eyes. It is more than important, it is crucial for health. High quality fish oil can do wonders. Fish oil serves the same purpose as the greatest meals, such as fatty fish, nuts, and seeds. Here are the benefits of fish oil:
- It assists in weight management.
- Boost immune system.
- Enhance eye health.
- It aids in healthy lipid and glucose levels.
- It helps provide strength to the body and gain body mass.
- It eases normal inflammation levels.
- It foster brain development.
- It relieves stress.
- May reduce symptoms of depression.
- It reduces infant allergies during pregnancy.
Omega 3 Fatty acids affect cell membranes. They transfer nutrients to body cells and clear toxins. As per the survey, 63 percent of people know they are not taking enough Omega 3 Fatty Acids in their diet. Yet, only 26 percent of people include it.
Magnesium is a vital mineral our body needs for digestion, bone health, and heart health. There are more than 300 enzymatic reactions that magnesium causes in the body— an average person does not consume enough, as per data.
Magnesium is available in many forms— magnesium citrate, which is easy to absorb and acts as a natural laxative. There are many other benefits of magnesium, as stated.
- It helps in maintaining blood sugar levels.
- Proper cardiovascular function.
- It helps in energy production and the breakdown of amino acids, fat, and carbs.
- It is also necessary for absorbing other vitamins and minerals, such as vitamin C, vitamin E, and vitamin B complex.
- Relieves stress and controls synaptic plasticity.
- It is crucial for muscle contraction and relaxation.
4. Vitamin D
Vitamin D or Cholecalciferol supports bone integrity, normal blood pressure, neuromuscular function, normal inflammatory response, calcium absorption, mood, and immune function. However, the body naturally produces Vitamin D with the help of sun exposure— data states that about 88% population receives less vitamin D because the body requires 600IUs of Vitamin D per day.
There are many reasons the body may not convert sunlight to Vitamin D, including no sun exposure during chilly winters, aged people, dark skin, and use of sunscreen.
Vitamin D is a prohormone that a vitamin which influences more than 200 genes. Studies show that low vitamin D causes heart disease, osteoporosis, risk of flu, atopic dermatitis, cancer, increased body mass, decreased strength, psoriasis, type 1 Diabetes, and many health issues.
Probiotics are a combination of live bacteria or yeast that contains good bacteria. A type of probiotic, Lactobacillus, improves gut health and aids in digestion and nutrient absorption. Your gut has a microbiome- a diversity of microorganisms that work together for a healthy body.
Probiotics contain good bacteria for proper gut functioning and keeping you overall healthy. The gut has pathogens that decrease gut function. It is good to have probiotics daily to increase the good bacteria in the intestine. Bacterial imbalances induce nutrient deficiencies even if we have consumed a balanced diet.
Taking these supplements improves your immune system, reduces inflammation, improves your brain health, and manages your weight.
Furthermore, it eliminates antibiotics and medications harmful to the body. Some probiotic-rich foods are yogurt, buttermilk, sourdough bread, cottage cheese, fermented pickles, etc.
Calcium is a mineral associated with bone health and teeth, but it also plays a pivotal role in muscle contraction, blood clotting, regulating heartbeats, and nerve functions. It is said to lower the risk of prostate cancer amongst black men. It is estimated that 99% of calcium is stored in bones, and 1% is stored in muscles, blood, and other tissues.
For daily functioning— the body needs to keep a balanced amount of calcium. If it lowers in the blood, it signals bones to release calcium. It helps in activating Vitamin D for calcium absorption in the intestines. Calcium deficiency causes weakness, muscle cramps, abnormal heart rate, poor appetite, and numbness.
Calcium is widely available in foods like dairy, cheese, yogurt, orange juice, winter squash, almonds, salmon, tofu, and leafy greens.
As per RDA, the recommended dosage of calcium for women is 1000mcg per day (19- 50 years. For women above 51 years, it is 1200mcg per day. For pregnant and lactating women, the approved dosage is 1000mcg. It is 1000mcg for men aged 19 to 70 years,.
Leafy green vegetables, avocados, beans, peanuts, seafood, sunflower seeds, and citrus contain folate, a form of vitamin B9. Folic acid is a supplement best known for fetus development and prevents childbirth defects as easily absorbed by food sources.
But if you are growing nails or want to combat depression— you need folate. It helps in the formation of RNA and DNA and is involved in the breaking down of amino acids. It also helps in the production of RBCs and is critical during periods, conception, and fetal development.
The recommended dosage of folate for men and women older than 19 years is 400mcg. Pregnant and lactating women should take 600mcg and 500mcg. Some bodies cannot break down folic acid, so they need a combination of methylated called methyl folate. Your health care professional will tell you about this.
Iron helps in transporting oxygen via hemoglobin. It has many other roles that lead to various processes of the body. An iron deficiency can lead to serious health issues, including anemia, pale skin, breathlessness, fatigue, and a weak immune system.
Approximately, 10 million people in the U.S. have low iron levels, and nearly 5 million are diagnosed with anemia. Men and women should consume at least 8 to 18 milligrams of iron daily. You get iron from red meats, leafy vegetables, and legumes.
Many vegans or vegetarians are at risk of iron deficiency, as many plant-based iron sources do not absorb well in the body due to lack of fiber. In that case, you can go for supplements for better absorption. An adequate amount of iron in the diet helps boosts immunity, energy, and proper brain function and concentration.
Zinc is a trace mineral that means our body requires it in a tiny amount but is vital for chemical reactions in the body. It is essential for the production of DNA, the synthesis of proteins, cell proliferation, bodily repair, and immunological function. Zinc is crucial to include in the diet because it promotes quick cell proliferation throughout pregnancy and youth.
The recommended RDA dose of zinc for adults above 19 years is 11mg a day for men and 8mg for women. The dosages for pregnant and nursing women are 11mg and 12mg, respectively. Shellfish, pork, chicken, beef, legumes, nuts, whole grains, and cereals are a few examples of foods high in zinc. Zinc is also available in pills, liquid, and lozenges.
Overdosing might interfere with iron and copper absorption, so stick to the suggested dosage. It can even cause nausea and vomiting. Always take zinc after the evaluation of a registered dietician. If he finds a zinc deficit, he will suggest meals or supplements for you.
What Is the Purpose of Your Multivitamin?
The function of a multivitamin is to keep you healthy and fulfill the deficiencies of vitamins and minerals in the body. Imagine a building without screws, nails, or glue. Whether you have used top-quality interiors, but if you do not have these things to bind together, will it work? NO, right!
Micronutrients in multivitamins are the same small important contents that help to keep your body fit. You can get these micronutrients directly by eating healthy foods like the best meat, fish, dairy, and organic foods. Yet, you lack some nutrients that are vital for proper metabolism.
Always go for high quality multivitamins that should include:
- Natural folate, not folic acid
- Methylcobalamin instead of cyanocobalamin
- Mineral glycinate chelates, Vitamin K1 and K2
- Daily recommended dosage of minerals and vitamins.
It is just a brief on— how to choose the right vitamins for you. Yet, it is not the best list of the best multivitamins as there are many vitamins and minerals combinations that have to be present in it.
Tips on Using and Storing Supplements
When it is about using health supplements, you need to be cautious. Consult a medical expert for advice on how to use supplements.
- Always buy products with the seal of approval.
- Do not exceed recommended daily value (DV) of multivitamins.
- Multivitamins do not contain the daily value of calcium or magnesium. You can take it separately.
- Always store multivitamins in a cool and dry place. Keep away from direct sunlight. It is a bad idea to keep it in the washroom so keep it on your dresser, so you do not forget.
- Seal the multivitamin bottle tightly to prevent moisture from entering. Keep away from children.
- Read the label, including ingredients, before buying a multivitamin.
- Be wary of extravagant claims like “completely safe” or “works better than.”
- If it is said to be natural does not mean it is safe to use.
- Check for adulteration as numerous goods contain unlisted medical ingredients.
- Don’t believe the lies; more is better. You require micronutrients in the proper quantities; going beyond may result in serious health problems.
Supplements and Its Safety
According to experts, daily multivitamin use is safe. However, if you consume fortified beverages, you can go above the daily limit. It may lead to adverse effects. As dietary supplements are not regulated, it is hard to know their composition.
It is said to ask your doctor before taking any drug. Some vitamins may not go well with your body system. Like if you take vitamin K, anesthesia may not work, or you may bleed profusely.
These supplements need extra caution:
- Antioxidants. Although the relationship between vitamin C and E and cancer is still under investigation, a high dose may impact cancer treatments.
- Vitamin B-12. You may feel nausea, dizziness, or headaches if you exceed the limit of vitamin B-12.
- Vitamin D. leads to the building of calcium which causes kidney stones.
- Beta carotene and Vitamin A. Smokers who take a high dosage may be at an increased risk of developing lung cancer. Pregnant ladies should not take a high dose of vitamin A as retinol may lead to childbirth abnormalities.
What Is the Best Daily Supplement To Take?
The best daily supplements are fish oil, folate, vitamin b-12, iron, magnesium, zinc, calcium, and probiotics. It helps in achieving optimal health.
What 3 Supplements Should I Take?
Calcium, iron, and vitamin C are three supplements to be taken daily. You can also take folate, iron, zinc, vitamin D, B-12, calcium, and magnesium day-to-day. Combining them will not interfere with their work on the body. Sometimes combinations are great for absorption. Yet, taking too much may be harmful.
What Are the Top 3 Supplements Sold?
The most sold supplements on Amazon are Probiotics, Vitamin D3, and Omega 3 Fatty Acids. Other than that- biotin, curcumin, eye vitamin, magnesium, and quercetin are also fast-selling supplements on Amazon.
What Is the Number 1 Rated Supplement in the World?
The best supplement brand worldwide, according to ratings, is Thorne Research. With partnerships with institutions like the National Institutes of Health, Mayo Clinic, and Cleveland Clinic— it is the most trusted, and respectable company.
So, here you have the best supplement to take for staying healthy. But it doesn’t imply you should gorge on fatty meals, follow a low-protein diet, or consume excessive amounts of processed food.
The purpose of a supplement is to support health, but ultimately it is your responsibility to maintain your health. Eat well, exercise well, and get a medical examination every year. Tell him, what supplements you are on when you visit your doctor for screening.
Choose high quality products because nutritional supplements are not regulated. Individuals respond differently to the dosages. Please get advice from your physician before beginning any supplementation.
You can also try the supplement NAD Longevity formula that can improve absorption of nutrients.