Supplements are an easy and effective way of acquiring specific nutrients. Most people use supplements to address nutritional gaps or inadequacies found in their diet. However, supplements may also support various systems and functions throughout the body, facilitate greater wellness, and help people achieve their individual health goals.
Supplements Everyone Should Consider Taking
Everyone’s nutritional requirements are unique. There is no singular supplement regimen that satisfies everyone’s health needs. However, there several nutritional supplements that should always be considered when creating your personal supplement protocol. Studies suggest that regularly taking one or more of these powerful substances can notably improve various areas of wellness. Read on to learn about the five essential everyday supplements that everyone should consider including in their wellness plan.
Perhaps the most obvious and broadly beneficial supplement for everyone is a high-quality multivitamin. Taking a quality multivitamin daily helps ensure that the body gets all the nutrients it needs. Multivitamins usually contain a combination of essential nutrients such as vitamins A, C, D, and E, the B-complex of vitamins, and minerals such as calcium, magnesium, zinc, and iron. This array of nutrients helps alleviate the most common areas of deficiency while supporting overall bodily function.
It’s hard to go wrong when selecting which high-quality multivitamin to use. However, if you have specific dietary needs, look into specific formulations. There are now many multivitamin options including vegan, gluten-free, and organic varieties. There are formulations customized for men, women, and those of certain age groups. Depending on your unique nutritional needs, one formulation may be more suitable than others.
Studies show that a large percentage of the population is deficient in magnesium. Those deficient in magnesium are at risk of experiencing symptoms such as muscle aches and pains, difficulty sleeping, fatigue, apathy, and trouble focusing. Fortunately, it is possible to alleviate magnesium deficiency and its associated symptoms through effective supplementation.
If you are taking a quality multivitamin, you are likely already getting some amount of additional magnesium. However, even if you are already on a multivitamin, studies show that taking a dedicated magnesium supplement can be hugely beneficial. In fact, experts state that daily supplementation with magnesium can improve brain function, ease nagging physical pains, and improve sleep quality among much of the population.
The recommended daily dose of magnesium is 400mg-800mg. However, those who are severely deficient may require a more significant dose. But before you begin supplementing with magnesium, it is important to speak with a doctor as there is potential for adverse outcomes among patients who have kidney or heart disease and when taking exceptionally large doses.
Curcumin is a substance found naturally in turmeric; a root frequently used as a cooking spice.
Studies show that curcumin has many impressive properties. Chief among them are its anti-inflammatory and antioxidant qualities. It should come as no surprise that supplementing with curcumin can help ease inflammatory issues such as arthritis, Crohn’s disease, colitis, bronchitis, asthma, sinusitis, and more. Even if a person is not struggling with a specific inflammatory condition, taking curcumin may help ease nagging or infrequent inflammatory pain.
Studies also suggest that curcumin supplementation may improve treatment of heart disease, cancers, diabetes, depression, neurodegenerative disorders, and gastrointestinal issues.
Unfortunately, the body has difficulty absorbing curcumin in its natural form. For this reason, most curcumin supplements include absorption supporting compounds to increase bioavailability. Because curcumin is fat soluble, you can further improve its absorption by taking the supplement during meals containing a healthy amount of fat.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential nutrients found primarily in wild-caught fish and to a lesser degree in certain plants such as nuts. Although foods containing omega-3s are a common component of the typical western diet, most people are deficient in this essential nutrient.
There are many studies showing the benefits of supplementing with omega-3s. Often those who supplement with of omega-3 experience improved cardiovascular health, joint function, mood regulation, brain function, immune activity, and memory and cognitive function. The recommended daily dose of omega-3s is 2000-3000mg per day, which can be easily fulfilled by taking a high-quality omega-3 supplement.
Vegan’s may have difficulty getting the omega-3 they need because most omega-3 supplements contain animal products. However, there are vegan friendly alternatives. The only drawback to these supplements is that much of the omega-3 sourced from plants or plant products is not found in an immediately useable form. The body must first convert the supplemental omega-3 before garnering any of its benefits.
The body’s digestive tract influences everything from brain function to immune activity. The functionality of this essential system depends on a microbiome composed of a seemingly countless number of microorganisms. If the ratio of helpful and harmful organisms within this microbiome becomes imbalanced, serious health issues can arise. One of the best ways to ensure that the gut’s microbiome remains balanced is by taking a probiotic.
Probiotics are formulations of beneficial bacteria that support intestinal wellness to help restore and maintain optimal function. Ideally, your selected probiotic contains a broad spectrum of beneficial bacterial strains naturally found in the gut. Regularly taking high quality probiotics can help ease many problems including leaky gut, IBS, absorption issues, irregular immune activity, and much more.
Achieving Greater Wellness by Supplementing Safely
Regardless if you are new to supplementation or a seasoned supplement user, taking one or all of the five essential supplements discussed above can provide impressive health benefits. But keep in mind that it is important to do so safely. Use only high-quality supplements endorsed by trusted regulatory institutions. Also, always speak with your doctor before beginning any new supplement regimen to avoid complications. Keeping these precautions in mind will help ensure that you supplement safely and progress quickly on the path to greater wellness!
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