Can Daily Supplements Improve Overall Health?

In a perfect world, people would get all the recommended nutritional support through a balanced diet. That meal plan would feature lean cuts of meat, protein-rich foods, and have a limited amount of fats, sugars, and additives like salt or preservatives. Additionally, the world would get plenty of exercise, achieving the suggested 30 minutes of active exercise for 5 days a week, or 150 minutes of moderate activity. However, the world doesn’t always work this way and many individuals fail to meet minimum nutritional goals through diet alone. For this cohort, supplements are a smart alternative helping to fill in the gaps that diet alone can’t manage. Some people prefer a daily multivitamin to achieve this goal but there are 3 essential nutrients that shouldn’t be skipped.

1. Vitamin D3 for bone health

In truth, people need more than 3 vitamins to function, but vitamin D3 is like a multitasker that supports a variety of functions across the body. For example, vitamin D is normally absorbed through exposure to sunlight. Yet, for people who live in parts of the country that don’t get a lot of sunlight, or who avoid being out in the sun because of UV rays, supplementation is recommended. Vitamin D supports a wide range of needs, including boosting immunity and improving calcium absorption to protect bone health. Many individuals might not know that the nutrient can also control mood, playing a role in depression. Research shows vitamin D also influences insulin resistance, so people at risk of diabetes should pay attention.

2. Omega-3s support heart health

Many people are familiar with omega-3s which are commonly found in fatty fish such as salmon, tuna, and mackerel. Similar to vitamin D3, this antioxidant is a multifunctional building block linked with protecting heart health, the component is often simply marketed as a fish oil supplement. Omega-3s are also credited with supporting cognitive health and fighting the impacts of dementia and mental decline. This supplement also supports eye health, reduces inflammation and is a critical nutrient for pregnant women that helps to lower the risk of preterm birth. Fish oil is also credited with being an anti-aging solution, boosting the skin’s hydration and lowering the incidence of acne.

3. Magnesium for wellness

Magnesium is yet another multifunctional supplement that can provide support throughout the body in a variety of ways. However, people should know that 3 types of magnesium exist and picking the right version depends on the issues being addressed. This supplement can be found as magnesium oxide, magnesium citrate, and magnesium glycinate. For constipation, magnesium citrate is a go-to solution but isn’t often recommended for other uses. Magnesium glycinate, by contrast, is ideal for people not worried about irregular bowel movements, but who want wellness benefits like better sleep and relaxation, and improved heart and metabolic health. Finally, magnesium oxide is a gentler constipation alternative and is also known for controlling headaches, especially migraines.

Making the choice

While dietary choices are usually the preferred option for getting necessary vitamins, experts understand that sometimes people will need to turn to supplements. When picking a vitamin, look for options that are tested through 3rd party agencies for potency and purity. Also consider speaking with a physician before adopting a new vitamin routine, as some supplements aren’t recommended depending on a person’s pre-existing conditions and medication profile.