For optimal health, a good multivitamin is necessary. The CDC states that most Americans cannot meet their nutritional requirements by diet alone. According to a 2013 CDC study, only 13.1% of Americans had sufficient fruit intake while 8.9% had sufficient vegetable intake. Studies have shown that today’s produce contains fewer essential vitamins and minerals than what was available decades ago. This is due to soil degradation. Another CDC report found that 90 million Americans were deficient in vitamin D, 30 million in vitamins B12, 18 million in vitamin B6, and 16 million in vitamins C. In addition, less than half of those surveyed over the age of 50, had adequate intakes of vitamin E, folic Acid, and magnesium through diet alone. A high-quality multivitamin combined with a healthy diet will ensure our bodies function at their best.
2. Fish oil
Essential omega-3 fatty acid supplements such as fish oil provide essential nutrients that regulate inflammation. For many reasons, omega-3 fatty acids are vital for our health. They can only be obtained by diet and supplementation. For proper cardiovascular, respiratory, and immune health, as well as musculoskeletal health, adequate omega-3 levels are necessary. They are known to help maintain healthy blood pressure, promote joint and muscle health, regulate immune function, regulate blood sugar, maintain healthy weight, and help support a positive mood. To achieve optimal levels, people should consume 500 to 900mg of omega-3 fat acids. It is recommended that people consume three servings of oily fish per week (such as salmon, anchovies, and mackerel).
Magnesium, which is essential for optimal health, is also a key supplement. It is required for over 600 enzyme reactions. The World Health Organization estimates that 75% of Americans do not meet the FDA Recommended Daily Intake. People who eat a lot of processed foods, suffer from diabetes or blood sugar problems, are on long-term antibiotics or have gastrointestinal issues, vitamin D deficiencies, and have taken diuretics or proton pumps inhibitors are at greatest risk. Low magnesium levels can cause problems with vitamin D metabolism, weakening bones, irregular heartbeats, low blood pressure, fatigue, muscle cramps, twitches, and irritability, as well as problems with blood sugar.
4. Vitamin D
88% of the population gets less than ideal levels of vitamin D. The body cannot convert sunlight into vitamin D due to many factors, such as limited exposure to the sun during winter, dark skin, age, and wearing sunscreen or clothing that protect the skin from the sun. Vitamin D is essential for bone health, neuromuscular function, healthy immune system, normal blood pressure, calcium absorption, healthy immune system, bone strength, proper bone structure, and muscle strength. Studies show that good vitamin D levels have been linked to lower stress fractures, injuries in athletes, and lower rates of upper respiratory tract infection. Supplementing with vitamin D has been shown to reduce migraine headaches and symptoms.
Probiotics are essential for maintaining good gut health. This makes it important as supplements to optimal health. Because we absorb and digest nutrients through our gut, probiotics can be beneficial for us. Probiotics are beneficial bacteria which help the gut function well. Bad bacteria and pathogens can be found in the gut, which can cause disease and illness. For overall health, it is crucial to maintain a healthy balance between the “good” and “bad” bacteria in your gut. Even if you eat a healthy diet and are supplementing it with vitamins and other nutrients, bacterial imbalances can cause nutrient deficiencies. Probiotic supplementation has been shown to support healthy immune function, inflammation regulation, weight loss, and proper brain health. Probiotics can also counteract side effects from common medications like NSAIDs or antibiotics.