We all know that there are at least a few habits that can have a negative effect on our health. Poor dietary choices, processed foods, sugar, alcohol consumption, stress, and lack of sleep can all take a toll on our wellbeing. Fortunately, there is an easy solution to help us improve our health: supplements. If you're thinking of incorporating supplementation into your wellness routine, check out my top 5 recommendations below to get started. A multivitamin is the foundation of any supplement regimen.
It ensures that your body gets the nutrients, vitamins and minerals it needs daily. I take and recommend the Garden of Life Vitamin Code raw multivitamin for women. I also recommend Garden of Life mykind Organics and MegaFood Whole Food Multivitamin. Supplementing with a high-quality purified omega-3, tested by third parties, is something that everyone can benefit from. Omega-3 fatty acids support healthy skin, heart and skin.
I like omega algae from Nordic Naturals, DHA omega-3 from Nutritional Roots and DHA from Heinen. If I were allowed to take just one supplement, it would be my probiotic. Probiotics are much more than “good bacteria” for the digestive system. They are responsible for the delicate balance between our digestive, immune and brain health. I recommend Garden of Life Dr.
Formulated probiotics and stable probiotics in the new chapter. Magnesium is another essential mineral that everyone should consider taking as a supplement. This fundamental mineral is found in all tissues and is responsible for more than 300 enzymatic reactions. Believe it or not, there are more than 3,500 medical references for conditions caused by magnesium deficiency. Unfortunately, about 41.6 percent of Americans don't get enough vitamin D. So how do you decide which vitamin D supplements to take? The good news is that this makes naturally occurring vitamin C supplements easy to find. Omega-3 fatty acids are one of the most important supplements out there.
What makes omega-3s so special? Omega-3 supplements help all types of mental health conditions, including anxiety, depression, ADHD and dementia. In fact, omega-3s play a critical role in overall health and well-being, including heart health and more. Your head will also thank you for taking omega-3 because they reduce migraines. However, choosing the right omega-3 supplement can be difficult. First of all, fish oil is the best form of omega-3.Second, the bottle should say “EPA” and “DHA” on the back (these are the technical terms for the most important omega-3s).
Try to avoid processed fish oil that contains ethyl esters. When it comes to mental health, vitamin B12 can have a big impact on depression. In the long term, vegetarians and vegans are more likely to have low levels of vitamin B12 because it is only found in animal foods. Pregnant vegan mothers are most at risk because a developing fetus needs vitamin B12 to develop. Overall, people with autoimmune diseases have higher rates of vitamin B12 deficiency. Are you ready to decide which vitamin B12 supplements to take? Methylcobalamin is the natural form of vitamin B12 found in animal products. You're likely to get enough omegas from your diet if you eat fatty fish like salmon, sardines, and other fatty fish (the good kind).
Not only can taking a fish oil supplement every day help heart health, but it has also been shown that about 2 to 3 grams a day can help joint function and also promote a healthy immune system. A healthy digestive system is vital not only for maintaining regular bowel movements and reducing inflammation, but easier digestion can mean better absorption of food and its subsequent nutrients. It's good to take probiotics if you're on an antibiotic regimen or if you have certain intestinal conditions. Probiotics essentially help to replace bacteria that could have been eliminated from the digestive system by taking antibiotics. Ideally, if we had regular weekends at the beach or spent enough time outdoors, getting enough vitamin D wouldn't be a problem. However, most people are limited to being indoors and often don't take advantage of everything the outdoors has to offer.
Taking a vitamin D3 supplement not only strengthens bones but also helps strengthen a healthy immune system and may reduce the risk of depression. Turmeric is another great supplement that reduces inflammation. This spice commonly used in Indian food has incredible effects when taken as a supplement. It can help reduce joint inflammation associated with arthritis and also inflammation of the digestive system which helps people with Crohn's disease, colitis and IBS get great results as well as arthritis and fibromyalgia. Of course, the easiest way to add more nutrients to your life is through a daily multivitamin. Whether it's calcium for strong bones, vitamin C to prevent colds or vitamin E to help our skin; multivitamins provide enough of everything we need to maintain good health. If you suspect that they are more serious deficiencies then seek your doctor's advice for further testing.
The overall conversion efficiency of ALA to EPA (plus combined DHA) is estimated to be only about 12% in humans so I would consider using lignan-rich flax oil because of its own inherent nutritional value and not as your main source of omega-3 supplements. Since they don't contain iron; iron supplements are easy to overdose and should only be taken under careful medical supervision. To help you out we've compiled a list of the six best supplements that almost everyone can take to improve their health: multivitamins; omega-3 fatty acids; probiotics; magnesium; vitamin D; and turmeric. No supplement or exercise regimen will have such a dynamic impact on the quality of your health as a good night's sleep and a satisfied mind. However it's still a good idea to consult with a health professional before taking any supplement to make sure you're taking the right supplements at the right dosage.