Best supplements to take for overall health: Taking supplements has become a very popular way to naturally treat diseases by giving our bodies the nutrients it needs to function properly. But with so many supplements on the market today, it can be difficult to know what they all do and which ones are really worth taking.
To help you out, we’ve compiled a list of the10 best supplements to take for overall health that just about anyone can take to improve their health. However, it’s still a good idea to consult a healthcare professional before taking any supplements to make sure you’re taking the right supplements in the right dosage.
10 Best supplements to take for overall health
Choosing the best supplements to take for overall health is not that easy. What was a “simple” shopping for vitamins turned into a confusing visit to decipher the difference between countless brands, supplements, and herbal remedies.
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A quality multivitamin is one of the most important supplements for overall health. According to the CDC, the vast majority of Americans cannot meet their nutritional needs through diet alone. A 2013 CDC study showed that only 13.1% of the US population met adequate fruit intake, and only 8.9% met adequate vegetable intake. Other research has shown that the produce we eat today contains lower levels of essential vitamins and minerals than products we consumed decades ago, possibly due to soil depletion. Another CDC report estimates that 90 million Americans are vitamin D deficient, 30 million vitamin B12, 18 million vitamin B6, and 16 million vitamin C deficient. Levels of vitamin E, folic acid, and magnesium from diet alone. Supplementing a nutritious diet with a high-quality multivitamin helps ensure that we are giving our bodies what it needs to function at its best.
2. Omega-3 Fish Oil
Fish oil supplements provide the body with essential omega-3 fatty acids, which are important for regulating inflammation. Omega-3 fatty acids are essential to our health for numerous reasons and can only be obtained through diet and supplementation. Adequate omega-3 levels are necessary for proper cardiovascular, respiratory, immune, and musculoskeletal health. It has been shown to regulate blood pressure, maintain healthy body weight, regulate immune function, support a positive mood, and improve muscle and joint health. A 2006 study by Maroon and Bost found that fish oil supplementation was as effective as most over-the-counter medications at reducing neck and lower back pain. Typically, individuals need to supplement with 500-900 mg of omega-3 fatty acids to meet optimal levels. It is also recommended that individuals consume 3 servings of fatty fish (such as salmon, anchovies, sardines, and mackerel) per week.
Magnesium is one of the most important supplements for optimal health, as it is required for more than 600 enzyme reactions in the body. According to the World Health Organization, an estimated 75% of American adults do not meet the FDA’s Recommended Daily Intake. People at the highest risk of magnesium deficiency include those who consume diets high in processed foods, have blood sugar abnormalities or diabetes, drink large amounts of alcohol, take diuretics or proton pump inhibitors, have gastrointestinal conditions, take long-term antibiotics, or suffer from vitamin D deficiency. Low magnesium levels can cause vitamin D metabolism, weakening of bones, heartbeat irregularities and irregular blood pressure, blood sugar problems, irritability and anxiety, muscle cramps and twitches, and fatigue.
4. Vitamin D
It is estimated that 88% of the population gets less than optimal vitamin D levels. Although the body naturally produces vitamin D through exposure to the sun, the sun is often not strong enough to meet the body’s needs. There are many factors that limit the body’s ability to convert sunlight into vitamin D, such as limited sun exposure during the winter months, advanced age, darker skin pigmentation, and sunscreen and clothing that protects the skin from the sun. Vitamin D is essential for maintaining proper bone integrity, proper neuromuscular function, normal inflammatory response, muscle strength, proper calcium absorption, healthy immune response, and normal blood pressure. Studies have shown that adequate vitamin D levels are linked to reduced stress fractures, reduced injuries in athletes, and reduced rates of upper respiratory tract infections. Vitamin D supplementation has also been shown to improve headache and migraine symptoms.
Probiotics are important for maintaining gut health, making them important supplements for overall health as we digest and absorb nutrients through the gut. Probiotics are beneficial bacteria that help the intestines function properly. The gut also contains bad bacteria and pathogens that can reduce bowel function and cause illness and disease. Maintaining a good balance between “good” and “bad” bacteria in the gut is important for overall health. Bacterial imbalances in the gut can lead to nutrient deficiencies, even if we are consuming a balanced diet and supplementing with vitamins and other nutrients. Research shows that supplementing with probiotics supports healthy immune function, inflammation regulation, proper brain health, and weight management. It also helps against some of the harmful side effects of taking common medications such as NSAIDs and antibiotics.
More than 40 percent of the U.S. population does not get enough calcium from their diet. This means that these people are not getting the mineral they need for strong bones and teeth. Women, in particular, begin to lose bone density earlier, and getting enough calcium from the start is the best nutritional defense against this loss.
Expert advice: The daily recommended amount of calcium for most adults is 1,000mg, and while you probably don’t need to get all of your calcium needs from a multivitamin, you want some, explains Lerman. Jonathan Valdez, RDN, spokesperson for the New York State Academy of Nutrition and Dietetics and owner of Genki Nutrition, recommends taking calcium in the form of calcium citrate. This form optimizes bioavailability and causes fewer symptoms in people with absorption problems.
Glucosamine is an amino acid-sugar combination that is normally produced in your body. It helps to keep joints healthy by increasing collagen synthesis in the body and reducing the destruction of existing collagen.
Because collagen is one of the most important elements that make up the cartilage structure of the joints, and collagen destruction is common in joint damage.
In addition, the anti-inflammatory effect of glucosamine helps relieve the pain, swelling, and redness caused by immune cells in sudden damage. In other words, glucosamine has the same effect as many gels and medicines that we prescribe as a physician for injuries.
If the response to damage and inflammation becomes continuous, it prevents healing. I can say that people who do extreme and regular sports and the elderly are at risk here.
In fact, studies show that glucosamine use relieves complaints such as joint stiffness and pain caused by osteoarthritis, a chronic disease.
8. Apple Cider Vinegar Gummy
First of all, you can feel free to take apple cider vinegar gums every day because it tastes great. I can’t wait to get mine. This is not something I can say about regular vitamins. Who likes to take pills? No one. You’re more likely to stick to a routine when you enjoy it. And that goes for your supplements, too. If you like them and take them regularly, you will reap their long-term benefits.
Studies show that apple cider vinegar makes chewing gums:
- Supports Immune Function
- Improves Weight Management
- Supports Digestion and Intestinal Health
- Supports Cardiovascular Health
9. Vitamin B-12
The vitamin B complex is like a factory of eight hard-working workers who come together to create and maintain our body’s energy supply by breaking down the macronutrients (fats, proteins, carbohydrates) we consume.
But each also has a special role. Lerman says that vitamin B-12, in particular, works to keep the body’s nerve and blood cells healthy and helps to form DNA, the genetic material in all cells. Since most food sources are of animal origins, such as meat, poultry, fish, and eggs, vegans or vegetarians are deficient in vitamin B-12.
Expert tip: The recommended amount of B-12 is less than 3 mcg, so Lerman recommends looking for 1 to 2 mcg of the vitamin per serving because your body gets rid of the extra B-12 when urinating. There are many forms of B-12 as well, so Smith recommends looking for a multi that carries B-12 as methylcobalamin (or methyl-B12), which is easiest for our bodies to absorb.
5-HTP Supplement, literally 5-hydroxytryptophan, is the precursor to the neurotransmitter “serotonin”, which enables messages between cells in the brain to be transmitted. It is produced from a plant called “Griffonia simplicifolia”.
So 5-HTP is a tool for producing serotonin.
So why do we need serotonin?
Because serotonin is one of the most important transmission tools in the brain. Also,
- In the balance of sleep, wakefulness,
- Processing the feeling of hunger and satiety,
- The continuation of normal behavior
Plays a role. In addition, anxiety (anxiety disorder) and depression are observed in individuals with decreased levels of serotonin in the brain.
- National Institutes of Health – Office of Dietary Supplements – Vitamin D – Fact Sheet for Health Professionals https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ [accessed May 20, 2018]
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