With a plethora of nutritional supplements that now flood the global market, it is possible to get confused as to which products to prioritize. Which supplements are really the most important ones? Here is a list of the 5 most recommended supplements that you can begin with:
A high quality multivitamin is the top of the list of important supplements. Sometimes, no matter how healthy your diet is, you will still miss out on a few essential nutrients needed to keep the body functioning at optimum level. Multivitamins fill in those unnoticed deficiencies in your daily diet. Look for a good brand that contains the minimum Recommended Daily Intake (RDI) for vitamin C, vitamin B1, and other essential vitamins to make sure that your body is shielded from diseases arising from nutritional deficiencies.
Here’s a useful tip: Read the labels carefully and avoid the brands heavily advertised on trimedia because they are usually the ones that have poor quality. Go for reasonably priced bioavailable multivitamins.
A quality Omega-3 supplement helps protect against heart disease and diabetes with the help of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that slows your liver’s production of triglycerides. It is also effectively reduced inflammation by triggering prostaglandin release, heals blood vessel walls, keeps the blood thin to minimize clotting, lowers blood pressure, normalizes blood sugar, and improves mood, among many other health benefits. No wonder fish oil is among the best selling supplements of today. The American Heart Association (AHA) recommends a daily dose of 500 to 1,000 mg of omega-3 to reduce the risk of heart disease.
#3: Coenzyme Q10 (CoQ10)
Also known as Ubiquinone or Ubiquinol, CoQ10 is a nutrient naturally produced in the “power houses” of your cells called mitochondria. It boosts the energy producing capacity of the cells, improves metabolism, improves cholesterol ratios, increases physical energy levels, and improves thyroid and pancreas functions.
Statins (lipid lowering medications) have been found to actually deplete your body’s natural CoQ10 as it blocks the production of cholesterol in the liver. Insufficient levels of CoQ10 in the body can result in liver damage, irregular hearbeat, muscle weakness, leg cramps, heart attack, and stroke. Other drugs that can limit your body’s CoQ10 production include diabetes drugs, antidepressants, female hormone replacement therapy, and blood pressure lowering agents. Those taking these meds are highly recommended to supplement with CoQ10.
CoQ10 is best taken in two or three divided doses of 100 mg each because the body cannot metabolize higher doses. It is also advisable to take CoQ10 with some form of healthy fat because it is a fat soluble nutrient.
#4: Magnesium citrate
Calcium cannot be absorbed and cannot effectively maintain the health of our bones, nerves, and muscles without magnesium. In fact, a person needs twice as much magnesium as calcium for optimal health. Magnesium may be the most important mineral in our diet because it plays a major role in 300 essential body functions. It activates enzymes, boosts energy, and helps the body absorb vitamin D, potassium, and zinc. It also regulates sugar and insulin activity. Its ability to relax nerves and muscles is useful in fighting anxiety, hypertension, restless leg syndrome, sleep disorders, and arrhythmia.
When taking magnesium supplements, start with a low dose because they are large and difficult to digest, and may cause loose stools.
#5: Vitamin D
With adequate exposure to the sun without sunscreen, the skin converts sun rays into vitamin D, an essential vitamin that protects us from cancer (including skin cancer and melanoma), strengthens bones, prevents and treats diabetes, protects against heart disease, lowers blood pressure, treats depression, and improves mood.
A daily sun exposure of 10 to 20 minutes is enough to get the vitamin D that your body needs. If you have limited access to sunlight, you can supplement with 2,000 to 5,000 IU of vitamin D daily.
You do not need to take all the available and popular supplements available to maintain your health and prevent diseases. You only need to eat healthy every day and choose carefully the supplements that you will include in your daily diet.
What are your thoughts about the 5 Necessary Supplements for Optimal Health? Do you take any of these supplements? If so, what has been your experience with your usage of them?