Last Updated on January 28, 2023 by Lori Geurin
People take supplements for many reasons. Some target specific nutritional deficiencies. And some help you meet your health goals, like gaining lean muscle. Other supplements are recommended for people with chronic diseases. If you’re curious about taking supplements and which ones to start with, consider these first.
Supplements Everyone Should Take
1. A multivitamin with minerals
If you’re like the average American you probably don’t eat the recommended 6-8 servings of fruits and vegetables a day. Taking a high-quality multivitamin is like an insurance for your diet. It helps 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. It’s often better to spend a little more money on a better quality supplement.
One of my favorites is Pana C-315 Liquid Multivitamin and Mineral Superfood. It has fulvic minerals, which my doctor recommends because my body doesn’t absorb nutrients easily. (You can read more about why here or here)
I also like Morningstar Minerals Energy Boost 70 Mineral Supplement. This one is particularly good if you’re sensitive to gross flavors. It’s clear and flavorless.
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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 strengthening and preventing chronic disease and autoimmune conditions.
The best way to get D3 is by spending time in the sun. Many Americans are deficient because of busy lives and sunscreen.
Experts usually recommend between 1000 IU- 5000 IU per day.
3. Probiotics
A good probiotic is important for digestive health. They occur naturally in the gut. But many factors, including aging and prescription drugs, can kill off the good bacteria leading to 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 lets harmful toxins flow throughout the body.
When choosing a probiotic look for powders or capsules containing Lactobacillus and Bifidobacteria.
Aim for 10-30 billion live units of bacteria a day.
4. Magnesium
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
- diabetes
- osteoporosis
- cancer
Magnesium can be purchased in a capsule or powder form. Or it can be 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.
Special Considerations
As always, check with your doctor about advice based on your personal health. 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 boost your immunity and lead to a healthier life!
Do you take supplements? What are your favorites?
Please share below.
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