People take supplements for a variety of reasons.
Some target specific nutritional deficiencies.
And some people take supplements to meet health goals, like gaining lean muscle. Other supplements are recommended for people with different diseases or conditions.
If you’re curious about supplements and which ones to start with, you might consider these first.
Supplements Everyone Should Take
1. A multivitamin with minerals
If you’re like the average American you don’t eat the recommended 6-8 servings of fruits and vegetables a day. Taking a high-quality multivitamin is like insurance for your diet. It helps to fill in the mineral and nutrient gaps you might be missing.
Multivitamins aren’t created equal. Look for ones that are easily absorbed in the body. There’s a big difference between the quality. Many times it’s better to spend more money to get one that will benefit your health the most.
One of my favorites is Pana C-315 Liquid Multivitamin and Mineral Superfood. It has fulvic minerals, which my doctor recommended because my body does not absorb nutrients easily. (Read more about why here or here)
I also really like Morningstar Minerals Energy Boost 70 Mineral Supplement. This one is especially good if you’re sensitive to icky tastes (like I am sometimes). It’s clear and has no flavor.
2. Vitamin D3
First of all, D3 isn’t exactly a vitamin. It’s a pre-hormone. It performs many important functions in the body. Consequently, it plays a big role in strength and preventing chronic disease and autoimmune conditions.
The best way to get D3 is by spending time in the sun. But, due to busy lives and using sunscreen, many Americans are deficient. It takes a lot of sun exposure to get an adequate amount of D3.
Experts generally recommend between 1000 IU- 5000 IU per day.
A good probiotic is essential for digestive function. They occur naturally in the gut. But many factors, including aging and prescription drugs, can kill off the good bacteria leading to many problems.
Probiotics strengthen the immune system by fighting off “bad” bacteria. They produce key nutrients that limit yeast growth. Did you know that an overgrowth of yeast creates tiny holes in the walls of the intestines, causing leaky gut. This then allows harmful toxins to flow throughout the body. Yikes!
When choosing a probiotic look for powders or capsules containing Lactobacillus and Bifidobacteria.
Aim for 10-30 billion live units of bacteria a day.
A lack in magnesium is linked with inflammation in the body.
Consequently, people who are deficient in this key trace metal are at higher risk for:
- high blood pressure
- heart attack
Magnesium can be purchased in a capsule or powder form, or injected.
According to the Mayo Clinic, recommended dosages of magnesium vary depending on your doctor’s suggestion and based on your personal health needs. But a general guideline is to take from 320 milligrams to 420 milligrams, depending on age or gender.
As always, check with your doctor to discuss recommendations based on your personal health profile. If you’d like to learn more about supplements, check out 5 reasons to take nutritional supplements
Most of all, I hope this list of 4 supplements everyone should take helps you on your health journey!
Do you take supplements? What are your favorites?
Please share below.
You may want to watch 8 Warning Signs of Magnesium Deficiency, Dr. Josh Axe:
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