5 Essential Supplements that Everyone Needs in Their Routine
Supplements are nearly a $200 billion dollar industry, so it’s no surprise that companies are constantly throwing products into your lap. Since the majority of supplements aren’t regulated like pharmaceutical drugs, it’s much easier to come across a lot of misinformation, fear mongering, and false claims. Since buying supplements can be a big hit to your wallet we want to save you time and money by showing you which scientifically backed supplements you need in your routine.
- Fish Oil- You will see fish oil listed in pretty much every list of recommended supplements. It’s one of the most well-researched and scientifically sound supplements in existence and it’s benefits are undeniable. In addition to improving brain and heart health, it also reduces inflammation in your body. This is an essential feature to very human in existence given that inflammation is common and damaging to our physical and mental health. Additionally, Omega-3’s may help reduce age-related decline and improve cognitive development in children. Choose supplements high in EPA and DHA sourced from fish, krill, green-lipped mussels, or seal oil. Aim for a dose of at least 500mg a day of combined ePA and DHA.
- Magnesium- Believe it or not- every cell in your body needs magnesium to function. Studies suggest that about 50% of people don’t get enough magnesium in their diets, so for at least half of us, supplementing is a great idea. Research has shown that magnesium supplementation can improve exercise and athletic performance, reduce depression, lower blood pressure, and can reduce inflammation and insulin resistance. Magnesium is a safe supplement and widely available in both food form and as a powder or capsule supplement. You outta be taking magnesium. There are several types of magnesium available and some proven to have good absorption are magnesium gluconate, magnesium citrate, and magnesium chloride. Aim to dose at around 300mg a day for most benefits.
- N-Acetyl-Cysteine (NAC)- NAC is a supplement you may not see on as many lists as the others here. In spite of that, it is absolutely recommended here as an essential supplement. NAC is commonly used in the medical community as an antidote to acetaminophen poisoning. Taken as a supplement it has a host of benefits as a powerful antioxidant. NAC may help protect vital organs against heavy metal poisoning, and oxidative stress. It has been shown to reduce pain, reduce insulin resistance, improve activity of dopamine receptors, improve bone health, improve gut health including leaky gut and ulcers, and improve muscle recovery. Additionally, one of it’s most valuable effects is that it reduces mucus in the body, thinning mucus in your bronchial tubes can be vital for those suffering respiratory conditions and general inflammation. At high doses, between 2000 and 2400 mg/day NAC has also been shown to significantly reduce anxiety. Overall, it is an excellent supplement. Look for capsules with a dosage of 600 mg and start out once a day. You can increase your dose to see if you get more benefits.
- Probiotic- Probiotics are essentially the good bacteria that line our digestive tracts. They have gotten more attention recently as research has indicated their role in a whole host of bodily functions, including mood and immunity. There are lot of things we do and food we eat that can upset the flora in our stomachs. Supplementation with a probiotic can help ensure that the good bacteria in your belly are thriving. An alternative to an over the counter supplement would be to incorporate fermented foods in your diet like kimchi, kombucha, and kefir. If buying your probiotic in supplement form be sure to choose supplements with 1 billion colony forming units and containing the genus Lactobacillus, Bifidobacterium or Saccharomyces boulardi.
- Vitamin D- Vitamin d is a fat soluble vitamin and your body will make plenty of it fro the sun as long as you get 15-20 minutes of sun exposure a day. Unfortunately, a lot of us don’t get that much sun, especially in winter. Therefore, Vitamin D is included in this list because it is indeed vital to have on hand when you need it. Vitamin D is important for strong bones, increased strength, it can help fight heart disease and the flu, improve symptoms of depression, and even boost weight-loss. Vitamin D is essential in numerous bodily processes and research has shown up to 42% of adults are deficient in it. When buying a supplement vitamin D3 is preferred as some studies have found it more effective than D2, but ultimately either will do the trick. Aim for a dosage of 800-2000 IU a day.