There are a lot of supplements out there. And, it can be confusing to identify which ones might be the best additions for you.
While there are certain supplements that are the most beneficial only to people with certain medical conditions or health concerns, there are also some basic go-to supplements that are generally a good idea for almost anyone looking to increase or maintain their general health.
Below, we will outline 5 of the top supplements that basically everyone should take.
And, while these are generally well tolerated and fine to use for most people, it is important to always run any new supplement by your doctor first to make sure they are a good fit for you.
1. A multivitamin
You may not see the need to include a multivitamin into your supplement regimen. But, the truth is that most of us are not eating a completely balanced diet every day.
Maybe your appetite hasn't been great since you were getting over an illness, or you have been really busy recently and have been resorting to highly processed or less-than-nutritious fast food for more meals. Whatever is going on it your life, a multivitamin can help you feel confident that you at least covered the bases to supply your body with many of the necessary vitamins, minerals, and micronutrients.
There are a lot of multivitamins to choose from, and they are not always more or less equivalent. It is important to choose a reputable brand that will go the extra step to source good quality ingredients and ensure good manufacturing practices.
A great choice for general supplementation is the O.N.E. Multivitamin from Pure Encapsulations. No one wants to have to swallow 3 or 4 large capsules to hit the full dose of a supplement, so Pure Encapsulations packed the O.N.E. Multivitamin in such a way to make 1 capsule the full dose you need for the day. Easy.
The O.N.E. Multivitamin covers the basic letter vitamins like vitamin A, a few B-vitamins, vitamin C, and vitamin E, as well as essential minerals like Iodine, Zinc, Selenium, and Manganese. This supplement even goes the extra mile to include ingredients that you don't always see in a multivitamin like Coenzyme Q10, Alpha Lipoic Acid, and Lycopene.
Probiotics aren't only about regularity and reducing gastrointestinal symptoms, there is now a lot of information linking healthy gut flora with proper immune function and even mental health. A gut out of balance has been linked to mood issues like anxiety and depression. So, probiotics should definitely be on everyone's must-take supplement list.
Ortho Biotic from Ortho Molecular is a great go-to probiotic that might be a good addition to your supplement line-up. This probiotic contains 7 different probiotic strains including Saccharomyces Boulardii, 2 strains of Bifidobacterium, and 4 strains of Lactobacillus to help encourage good bacterial growth in the intestines. The daily recommended dosage is just 1 capsule daily.
3. Vitamin D
Vitamin D is a hormone responsible for helping the body absorb calcium and phosphorus for healthy bones, as well as limiting inflammation, helping to control infections, and can even reduce cancer cell growth.
Some foods contain vitamin D and the human body can produce its own Vitamin D when exposed to sunlight, but still many people do not get enough vitamin D to hit their target each day. In fact, a survey of U.S. adults found that the overall prevalence of vitamin D deficiency was 41.6%. Since the prevalence of a deficiency is so high, and the things that Vitamin D does for the body are so important, supplementing with vitamin D is a good idea for many people.
Ortho Molecular offers a good, affordable daily Vitamin D supplement containing 1000IU per each small capsule. It is a package size of 180 capsules, so each bottle can last you 6 months with daily use.
4. Omega 3 fatty acids
Omega 3 fatty acids can be a great addition to a well-rounded supplement regimen for its impressive effect on cardiovascular health.
Omega 3s may help reduce the risk of cardiovascular disease, reduce the risk of blood clots, reduce arterial plaque formation, reduce triglyceride levels, and limit inflammation.
With cardiovascular disease being the number 1 killer of adults in the U.S., keeping on top of your heart health with an omega 3 supplement is definitely warranted.
If you are lost trying to pick out a good Omega 3 supplement, Orthomega 820 from Ortho Molecular is a great choice to land on. Orthomega 820 contains 820mg total of EPA and DHA in just one gel capsule (430mg EPA, and 390mg DHA). The serving size is only 1 gel capsule per day, and you can purchase bottles of 60, 120, or 180 gelcaps.
Turmeric is the root of the Curcumin Longa plant, and has been used for centuries as a medicinal plant. The main active compound inside of Turmeric is a polyphenol called Curcumin. You can find either powdered turmeric root, or the Curcumin extract in supplement form.
The potential health benefits of Turmeric and Curcumin include heart disease, arthritis, Alzheimer's disease, gastrointestinal disorders, and metabolic syndrome. Part of the reason behind its benefits for a wide range of diseases may be due to its potent anti-inflammatory effects.
Since many people may be dealing with the above conditions, or other situations which have an inflammatory element, the addition of Turmeric or Curcumin to your supplements may be a good fit for a wide range of people.
However, Turmeric and Curcumin supplements may not be right for absolutely everyone. These supplements may increase blood thinning, so may not be appropriate for people who are currently using prescription blood thinners, or who have bleeding conditions. Talk to your doctor to make sure using a Turmeric or Curcumin supplement is safe for you.
Turmeric and Curcumin supplements are well know for having low oral bioavailability. So, if you are picking out a Turmeric/Curcumin supplement, you may want to choose one that includes piperine, a chemical from black pepper, as this has been shown to significantly increase the bioavailability of Curcumin.
Curcumin 500 with Bioperine from Pure Encapsulations is a great choice for a reputable Curcumin that also contains piperine inside of the capsule for enhanced bioavailability.
Written by: Jill Barat, PharmD