A walk through the supplement aisle at any retail location can leave us feeling overwhelmed. Where do we begin? Allow me to shed some light on the supplements that are most important for all of us. It's simpler than we think, and these core supplements can help us feel more energetic, stronger, and healthier.
The Most Important Vitamins and Minerals
We should begin with a multivitamin, which helps fill nutritional gaps in our diet. We all know the importance of following a plant-based, whole foods diet that provides an array of fresh fruits and vegetables, whole grains, legumes, and high-quality proteins, but some days we may not get all of the nutritious foods our bodies need. A good multi can help. Look for one with the basics: B complex vitamins; antioxidant vitamins A, C, and E; selenium; and macro and trace minerals.
Along with a multi, each of us needs vitamin D3. Surveys show the majority of people in Western countries are deficient due to sunscreen, changing seasons, and clothing. Vitamin D is important for healthy immune system function, and it also promotes, bone, teeth, heart, muscle, and mood health. The amount we need depends on where our levels are currently at, which can be determined with a Vitamin D Test (available through a physician or at-home test kit).
Next on the list are the omega-3s EPA and DHA, which are healthy fats that come from cold-water fish. Omega-3s support heart, brain, vision, joint, and immune health. Always choose omega-3s that are wild caught and sustainably sourced. They should include a touch of antioxidants and should be given a nitrogen flush to remove oxygen and to prevent oxidation. I recommend Carlson because they're third-party certified by IFOS and IGEN, consistently receive Superior Taste Awards, and are tested by an FDA-registered laboratory for freshness, potency, and purity.
Probiotics are also important and are recommended for all ages. Beneficial bacteria help us to create a healthy biome, which is beneficial for gut, immune, and mood health. Surprisingly, many of our neurotransmitters are located in the gut. Some of the most beneficial strains include Lactobacillus and Bifidobacteria.
Next, select a good calcium and magnesium supplement. Children and adults need calcium to support bone and nerve health. Magnesium is also important. It's present in every cell of the body and is involved in more than 300 enzymatic processes, including energy production. Magnesium is essential for maintaining bone health, a healthy heart rhythm, and more. My favorite form is magnesium glycinate, since it doesn't have the laxative effect of other forms.
Lastly, all adults can benefit from coenzyme Q10 (CoQ10). CoQ10 is a compound made by our body that is stored in the mitochondria of our cells. The mitochondria produce energy and protect cells from oxidative damage. Our body produces CoQ10 naturally, but production typically decreases as we age.
We may want to also add nutritional supplements that support specific health concerns or personal health goals, but this group will build a solid, healthy nutritional foundation.
