Supplements contain vitamins, minerals, herbs, or other substances that can enhance your health and well-being. Among the popular supplements you should take for your optimal wellness are multivitamins, vitamin D, magnesium, B-Complex, Omega 3, and calcium. These supplement selections are based on the USDA nutritional recommendations, common deficiencies, quality of ingredients, dosages, and third-party testing.
While supplements are not a substitute for a healthy, balanced diet, they can be a great way to support your overall well-being. by helping to fill in nutritional gaps, prevent deficiencies, and support specific health goals. However, not all supplements are created equal, and some may be more beneficial than others, depending on your age, gender, lifestyle, health goals, and individual needs and preferences. It’s important that you make informed choices on what supplements to take based on evidence.
In this article, we will review these top 6 supplements you should consider taking for your optimal wellness, why they are beneficial for your health as backed by science, how to choose the best supplements for your needs, and how to use them safely and effectively. Of course, before adding any supplement to your routine, you should always consult with your healthcare provider to ensure that it is safe and appropriate for you. So, let’s dive in and discover what makes these supplements key to your wellness journey!
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Top 6 Supplements for Optimal Wellness
1. Multivitamins
A multivitamin (MVM) is a supplement that contains a combination of vitamins, minerals, and sometimes other ingredients that are essential for normal growth, development, and function of the body. These provide a range of essential vitamins and minerals that may be lacking in the average diet, such as vitamins A, C, E, K, B-complex, iron, zinc, and selenium. Multivitamins can help support immune function, energy production, and overall health. Each of the component vitamins has a unique role in the body. For example, vitamin C acts as an antioxidant, helping to protect cells from the damage caused by free radicals
A multivitamin can help to fill in the gaps in your diet, especially if you follow a restrictive diet that eliminates certain food groups, such as vegan, gluten-free, or keto. A multivitamin can also help to prevent deficiencies that can lead to various health problems, such as anemia, osteoporosis, or scurvy. Research has shown that multivitamins increase your nutrient intake each day especially when you cannot get enough of them from food alone, which may help to promote good health and prevent certain diseases. However, multivitamins may not prevent your risk or outcomes for some diseases like cancer, heart disease, osteoporosis, lung disorders, and psychiatric disorders.
On the other hand, taking multivitamins can also raise your chances of getting too much of some nutrients, such as iron, vitamin A, zinc, niacin, and folic acid, especially if you take a product that contains more than the recommended amounts of some nutrients. MVMs should not take the place of eating a variety of foods that are important to a healthy diet. This is because foods provide you with more than vitamins and minerals, and also have fiber and other ingredients that may benefit your health.
The average amount of vitamins you may take depends on your age, gender, life stage, health status, and whether a woman is pregnant or breastfeeding. For example, women who are pregnant or breastfeeding need more folic acid, iron, and calcium than other women, while older adults need more vitamin B12, vitamin D, and magnesium than younger adults. The RDA (Recommended Dietary Allowance) for vitamin C is 80 mg a day for a pregnant teenager, 90 mg a day for men, and 75mg/day for women.
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2. Vitamin D
Vitamin D is a fat-soluble vitamin obtained from the diet and can be made in the skin after exposure to sunlight. Vitamin D acts as a hormone and helps to form and maintain strong bones, maintain normal blood levels of calcium and phosphorus, and increase calcium absorption and metabolism; it also helps to maintain a healthy immune system and control cell growth. Vitamin D is found in some foods, including some types of fatty fish, egg yolk, and milk and breakfast cereals that are fortified with vitamin D.
However, many people are deficient in vitamin D, due to factors such as limited sun exposure, sunscreen use, dark skin, obesity, malabsorption, and aging. Vitamin D deficiency can lead to rickets in children, osteomalacia in adults, and an increased risk of fractures, infections, depression, and chronic diseases, such as diabetes, cardiovascular disease, and cancer.
Vitamin D deficiency has been reported to increase the risk of fractures, cancer, diabetes, cardiovascular disease, depression, and death. The amount of vitamin D you need each day depends on your age. The recommended dietary allowance (RDA) for vitamin D is 400 international units (IU) for children up to 12 months, 600 IU (15 mcg) per day for adults up to age 70, and 800 IU (20 mcg) per day for adults over 70. However, some experts suggest that higher doses may be needed to achieve optimal blood levels of vitamin D, which are between 30 and 50 ng/mL. Taking a multivitamin with vitamin D may help improve bone health. You should check your vitamin D status with a blood test before taking a supplement, and adjust your dosage accordingly.
3. Omega-3
Omega-3 fatty acids (FA) are one of the two major classes of polyunsaturated fatty acids (PUFA). The other is omega-6 fatty acids. The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). They are mainly found in fish and seafood. Polyunsaturated fats have anti-inflammatory, anti-thrombotic, and anti-arrhythmic properties. Omega-3 fatty acids are essential for the structure and function of cell membranes, especially in the brain, eyes, heart, and sperm.
Omega 3 Fatty from fish oils might help some people with heart disease. It can also help to lower blood pressure, cholesterol, and triglycerides, improve cognitive function and mood, and prevent or treat various chronic diseases, such as cardiovascular disease, rheumatoid arthritis, Alzheimer’s disease, and depression. It also provides energy for the body and is used to form eicosanoids.
According to research, the eicosanoids made from omega-6s are generally more potent mediators of inflammation, vasoconstriction, and platelet aggregation than those made from omega-3s, although there are some exceptions. Therefore some researchers propose that the relative intakes of omega-6s and omega-3s (the omega-6/omega-3 ratio may have important implications for the pathogenesis of many chronic diseases, such as cardiovascular disease (CVD) and cancer although the optimal ratio has not been well defined.
Most healthy adults in the United States obtain enough omega 3 FA as ALA and small amounts of DHA and EPA through their diets. Those at risk of omega 3 FA deficiency are those with chronic diseases including coronary artery heart disease. A deficiency of essential fatty acids either omega-3s or omega-6s fatty acids can result in rough, scaly skin and dermatitis.
Experts have not established recommended amounts for omega-3 fatty acids, except for ALA. The recommended adequate intake of ALA IS 1.6g per day for men, 1.1g per day for women, 1.4 per day for pregnant women and teens, and 1.3g for breastfeeding teens and women—higher doses for specific conditions, such as high triglycerides, depression, or ADHD. However, most people do not consume enough omega-3 fatty acids from their diet and may benefit from taking a supplement.
4. B-Complex
B-complex is a supplement that contains all eight essential water-soluble B vitamins in one pill. These include thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid and cobalamins (vitamin B12). Note that vitamin C is a water-soluble vitamin but not included in the B-complex vitamins.
B-complex supplement plays a crucial role in energy production, metabolism, nervous system function, and DNA synthesis. B vitamins are also involved in the regulation of homocysteine, an amino acid that can cause damage to blood vessels and increase the risk of cardiovascular disease and stroke. Some B-complex supplements contain 100% of the recommended daily allowance (RDA) of every B vitamin. Others contain higher doses of some or all of these vitamins.
While most people get all the vitamin B they need from a varied, balanced diet However, others may benefit from taking a vitamin B-complex supplement.. B vitamins can be obtained from various foods, such as whole grains, legumes, nuts, seeds, eggs, dairy, meat, poultry, and fish. However, some people may have increased requirements or reduced absorption of B vitamins, due to factors such as aging, pregnancy, alcohol consumption, medication use, or genetic variations. B vitamin deficiency can cause symptoms such as fatigue, weakness, anemia, nerve damage, skin problems, and cognitive impairment.
Deficiency of vitamin B12 can lead to pernicious anemia, while a lack of B1 can result in beriberi, a condition characterized by weakness and nerve damage. B3 deficiency can lead to pellagra, causing skin problems, mental confusion, and digestive issues. In the elderly, Insufficiency of vitamin B12 or folate is a risk for cardiovascular disease, osteoporotic fracture, and cognitive impairment. Vitamin B1 insufficiency is a risk for heart failure.
Calcium is a mineral that is essential for the formation and maintenance of bones and teeth, as well as for the function of muscles, nerves, and blood vessels. Calcium is also involved in regulating blood pressure, blood clotting, and hormone secretion. Calcium can be obtained from various foods, such as dairy products, green leafy vegetables, tofu, almonds, and fortified cereals and juices. Calcium is found in many multivitamin/mineral supplements, calcium supplements, and supplements that contain calcium and other nutrients such as vitamin D.
However, many people do not consume enough calcium from their diet and may be at risk of osteoporosis, a condition that causes low bone density and increased risk of fractures. Some people may need more or less calcium, depending on their age, gender, life stage, and health status. The RDA for calcium is 1000 mg per day for adults up to age 50, and 1200 mg per day for adults over 50. It is not recommended to take more than 1,200 mg daily, even with a diagnosis of osteoporosis. You should check your calcium status with a bone density test before taking a supplement, and adjust your dosage accordingly.
Calcium deficiency can reduce bone strength and lead to osteoporosis in adults, which is characterized by fragile bones and an increased risk of falling. Calcium deficiency can also cause rickets in children characterized by soft and weak bones, or osteomalacia characterized by soft bones in children and adults. Those at most risk for calcium deficiency include postmenopausal women and those who avoid dairy products.
6. Magnesium
Magnesium is a mineral that is involved in more than 300 enzymatic reactions in the body, such as energy production, making proteins, and DNA, muscle contraction, nerve transmission, blood glucose control, and regulation of blood pressure. Magnesium is also important for bone health, as it helps to regulate calcium and vitamin D metabolism. Magnesium can be obtained from foods such as whole grains, legumes, nuts, seeds, green leafy vegetables, and dark chocolate.
However, many people are deficient in magnesium, due to factors such as poor dietary intake, soil depletion, stress, alcohol consumption, medication use, and chronic diseases. Magnesium deficiency can cause symptoms such as muscle cramps, spasms, and weakness, irregular heartbeat, high blood pressure, insomnia, anxiety, depression.
The amount of magnesium you need depends on your age and sex. Average daily recommended amounts for children are according to age. The daily recommended amount for adult men is 400-420mg, for adult women is 310-320mg, for pregnant teens is 400mg, for pregnant women is 350-360mg, and for breastfeeding teens is 360mg.
Summary
The best supplements for overall health are vitamins C, E, and A for skin health, B vitamins for energy and stress management, vitamin D and calcium for bone health, omega-3 fatty acids for heart health, and magnesium for relaxation and sleep. Taking supplements can help support specific functions, but the real goal should be to enhance an already-balanced diet. The best supplements for you will depend on factors like your gender, age, medical history, genetics, level of physical activity, and diet.
It’s important to note that even the best supplements can’t take the place of eating a variety of nutrient-dense foods. While supplements can help to support specific functions, they should be used to complement a healthy diet, not replace it. In choosing a multivitamin, look for the one that meets your specific needs and preferences, and that has been tested by a third-party lab for purity, potency, and quality.
Always consult with your healthcare provider before adding any multivitamin to your routine especially if you have any medical condition or if you are on medications.
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Author: Amaka O
Amaka (She/her) is a physician, public health professional, and writer. Most of her articles cover topics on health and wellness trends. Due to her passion for preventive health, she promotes healthier lifestyle among people through health education. Her mission is to contribute toward reducing the burden of disease on people and reducing the health disparities among the diverse minority populations. She holds a bachelors degree in medicine and a master's degree in public health.
