Best 6 Supplements for Overall Health

Since the early 1970s, humans have been adding supplements to their diet in the hopes of improving health and well-being. From multi-vitamins to minerals like zinc and magnesium, there are many options when it comes to selecting daily vitamins that improve overall wellness.

A supplement is defined as “anything that, when added to something else, completes or enriches it.” According to surveys, over half of all Americans take a vitamin supplement regularly, but what are the finest supplements to take for health?

Supplements are a divisive topic: some health experts argue that they’re mostly unneeded since we can obtain all of the important elements we need from our meals alone, while others argue that conventionally cultivated foods now lack sufficient nutrients owing to concerns such as poor soil quality. So, who are we to believe? What are the greatest supplements for general health if we take supplements?

Gender, age, medical history, genetics, amount of physical activity, and nutrition will all influence which supplements are best for you. Adult males and women, for example, may benefit from various supplements, vegetarians/vegans may need more vitamin B12, and persons living in colder areas may require more vitamin D.

We must also keep in mind that even the greatest supplements cannot replace a varied diet of nutrient-dense meals. While vitamins, minerals, antioxidants, and protein powders might assist in supporting various processes, the ultimate purpose of supplementation should be to enrich an already well-balanced diet.

What Counts as a Supplement?

According to the National Institute of Health, dietary supplements include vitamins, minerals, herbals and botanicals, amino acids, enzymes, and a variety of additional goods. Today, more supplements than ever before are accessible in various forms, including pills, capsules, tinctures, powders, candies, beverages, and more, at health food shops, pharmacy stores, pharmacies, and online.

Multivitamins, vitamins D and E, minerals like calcium and iron, herbs like turmeric, echinacea, and garlic, glucosamine, probiotics, omega-3 fish oils, and protein powders are among the most popular supplements.

Supplements for Health: The Top 6

1. Skin Health with Vitamins C, E, and A

An unhealthy lifestyle, too much sun exposure, a poor diet, an overactive immune system, and other factors make our skin more prone to harm as we age. So which vitamins are most effective in terms of enhancing skin health? Getting enough vitamin C, vitamin E, vitamin A/beta-carotene, and zinc may all help your skin stay young and healthy.

Vitamin C, for example, does more than only combat infections; it also protects your skin by fighting free radicals and aiding your overall absorption of trace minerals and nutrients. In addition, it has been shown that combining sufficient vitamin E and vitamin A improves healing. Another vitamin that might assist your skin is collagen, which aids in wound healing and keeps skin elastic, robust, and hydrated.

2. B Vitamins for Energy and Stress Relief

B vitamins, such as vitamin B12 and folate, are essential for cellular activities, development, and energy expenditure and reduce weariness and enhance cognitive functioning.

Plant-based eaters who forgo meat (vegetarians/vegans) are more likely to be deficient in B vitamins, particularly vitamin B12, which can only be found in animal sources; hence supplementation is advised. However, even if you get all of your B vitamins through foods like beef, poultry, and eggs, you may still have problems with appropriate absorption (especially of vitamin B12) owing to medication or other issues that affect gut health.

3. Calcium and Vitamin D for Bone Health and More

Calcium and vitamin D are still debated as two of the finest supplements for keeping bones healthy and minimizing your risk of bone loss and fractures. When combined with other important minerals like vitamin D and magnesium, calcium has been found to protect adult men and women against a variety of health problems, including heart disease, osteoporosis, diabetes, and cancer. Unfortunately, according to experts, most persons in the United States don’t receive enough calcium daily, but calcium isn’t absorbed correctly when someone has low vitamin D and magnesium levels. Calcium supplements have benefits and drawbacks, so talk to your doctor about your risk factors and try to acquire adequate calcium from meals first if possible.

Vitamin D3 is required for bone and skeletal health and brain functioning, the prevention of mood disorders, immunological support, and hormonal balance. The bulk of our vitamin D comes from sun exposure on our skin. Both men and women are at greater risk for vitamin D deficiency these days, as many individuals spend most of their time inside or use sunscreen carefully while outside. Estimates vary, but some study suggests that up to 75% of individuals in the United States may be deficient!

How much vitamin D should you consume daily? Spending 15–20 minutes outdoors without sunscreen most days of the week is the best method to obtain adequate vitamin D. If this isn’t feasible, 400–800 IU per day, or 10–20 micrograms, is advised. However, according to studies, higher daily doses of 1000–4000 IU (25–100 micrograms) may be even more useful for certain deficient people, so speak with your doctor.

4. Omega-3 Fatty Acids for Inflammation Control

What is the finest vitamin to take to keep your immune system strong, your joints healthy, your brain bright, and your heart healthy? Omega-3 fatty acids/fish oil supplements may be able to aid in the battle against inflammation, which has been linked to illnesses including heart disease and Alzheimer’s disease. The best method to reduce inflammation and acquire adequate omega-3s is to eat wild-caught fish several times each week or take a supplement with 1,000 mg of omega-3s daily.

Other vitamins may be able to efficiently maintain blood sugar levels and hormonal reactions, which, when they become aberrant, might lead to inflammation. For example, vitamins E, A, and C work together to maintain cells and tissue healthy and prevent inflammation. Zinc is an essential vitamin for food absorption (involved in over 100 metabolic activities) and appropriate waste disposal, which helps prevent inflammation and cellular damage.

5. The Benefits of Antioxidants for Eye Health

Vitamins and antioxidants for the eyes may help preserve the macula, lens, and cornea and reduce free radical damage and inflammation, which can destroy tissue in the eyes. Vitamin A, vitamin C, lutein, and zeaxanthin are all antioxidants that may help preserve your eyesight and eyes as you become older.

Lutein and zeaxanthin are carotenoids present in the macular area of the retina, and studies show that they may help minimize the risk of light-induced oxidative damage, which can lead to macular degeneration (AMD). In conjunction with other vitamins, zinc and copper may help preserve the retina and reduce the risk of macular degeneration and vision loss. Vitamins A and C protect the eyes from free radical damage caused by things like a poor diet, blue light emissions from computer displays, and sun/UV light exposure over time.

6. Gut/Digestive Support Probiotics

Probiotics are bacteria that live inside your intestines and help your body absorb nutrients and fight illness. Certain probiotic strains boost immune function, while others improve overall health or hormone balance. Your “good gut bugs” aid in the production of vitamin B12, butyrate, and vitamin K, as well as the crowding out of bad microorganisms, the creation of enzymes that eliminate dangerous bacteria, and the stimulation of IgA and regulatory T-cell secretion, all of which aid the immune functions.

Look for the genus, species, and strain when purchasing probiotic supplements. The kind of CFUs (colony forming units) present at the time of production should also be indicated on the label. It’s ideal to take a probiotic with at least 50 billion CFUs and strain diversity, such as Bacillus clausii, Bacillus subtilis, Lactobacillus plantarum, Bifidobacterium bifidum, Lactobacillus acidophilus, and Lactobacillus bulgaricus, which include numerous bacterial strains.

Other leaky gut supplements are worth considering (in addition to following a leaky gut diet and treatment plan) if you feel you have leaky gut syndrome (aka intestinal permeability) – possibly because you have symptoms of food sensitivities inflammatory bowel disease, or skin disorders like eczema. Collagen and licorice root, which can help maintain the mucosal lining of the stomach and duodenum, digestive enzymes (such as one that contains protease, amylase, lipase, and lactase), L-glutamine, which can help repair the gut and intestinal lining, and N-acetyl glucosamine, which can help protect the lining of your stomach and intestines, are among these.

Who Needs Supplements in the First Place?

A well-planned, balanced diet that includes a range of whole foods may theoretically provide you with all of the necessary elements you need. However, despite this, many individuals obtain less of one or more nutrients, such as vitamins or minerals, than they need.

Vitamins C, A, D, E, K, and B vitamins are among the 13 vitamins that all people need in their diets. In addition, our bodies cannot generate several critical trace minerals and fatty acids; therefore, we must get them from our meals.

Even if they eat enough calories on most days, many people (and children) suffer from at least one sort of nutritional insufficiency, if not more, according to research. If you don’t consume a healthy range of meals, you’re more prone to suffer from nutrient insufficiency, in which case various supplements might assist you in receiving enough levels of key nutrients. The following people are more likely to be lacking in critical nutrients:

• The elderly often have a decreased appetite and difficulty absorbing certain nutrients.
• People who eat a lot of processed foods, sugar, refined carbohydrates, and hydrogenated vegetable oils are at risk.
• People who follow calorie-restricted diets.
• Those suffering from malabsorption or digestive problems.
• People who drink a lot of alcohol or smoke a lot.
• Those who are under a great deal of mental or physical strain.
• Exceedingly active people, such as endurance athletes.
• Pregnant women’s calorie and nutritional requirements are increased.
• People who have been exposed to a variety of contaminants in the environment.
• Those who follow a vegan or vegetarian diet that excludes all or most animal products.

Certain supplements may be beneficial if you have any of the following symptoms or conditions:

• Aches, pains, and spasms in the muscles
• Joint stiffness and discomfort
• Having difficulty recuperating after workouts
• Fog in the head
• Bloating, constipation or diarrhea are all symptoms of digestive problems
• Headaches
• Low energy and fatigue
• Vision that is blurry or is fading
• Acne, skin outbreaks, and irritation symptoms
• Sleep is of poor quality
• Hair thinning
• Periods of inconsistency or heaviness
• You’re expecting a child or are nursing

Most Effective Supplements for Men

What are the most crucial vitamins for your body if you’re a male? The following are some of the most effective supplements for men:

• Magnesium is an essential element for both men and women, but it’s also one of the most often deficient minerals. Magnesium, as an electrolyte, aids in the regulation of calcium, potassium, and sodium, and is required for approximately 300 metabolic activities in the body. According to studies, many older individuals don’t consume enough magnesium-rich foods, to begin with. They’re more likely to have low magnesium due to problems with intestinal absorption, low magnesium bone storage, and excessive urine loss due to stress and activity.
• Potassium deficiency is common in males. Potassium shortage is most frequent in men who use drugs or diuretics to treat high blood pressure, diabetes, or coronary heart disease; men who have a history of kidney or adrenal diseases; alcoholics; and men who exercise for more than one to two hours per day.
• Vitamin D3 is required for men to create adequate testosterone, maintain strong bones, safeguard brain health, avoid mood disorders such as depression, and aid in cholesterol and blood pressure regulation.
• What supplements are available to help you gain muscle and “get ripped”? Of course, women might have the same goals as men in terms of growing muscle and decreasing fat, but bodybuilding supplements are more popular among males. The safest and most effective bodybuilding supplements are Collagen, creatine, branched-chain amino acids (BCAAs), glutamine, caffeine, and protein powders. These are typically safe for most individuals to take and provide advantages such as increased lean muscle growth, increased muscular strength, decreased muscle pain, improved blood flow during training, and aiding in the regeneration of broken connective tissue.
• Which protein supplements are the best for men? Whey protein powder is one of the most widely used and has been for a long time. It’s quick-digesting, may help you gain muscle mass after an exercise, enhance appetite management, assist muscle recovery, and keep your blood sugar stable, among other benefits. Mix one scoop (or around 28 grams) of high-quality whey protein powder into any low-sugar beverage or smoothie. Keep in mind that anyone with a milk allergy or lactose sensitivity should avoid whey protein. Instead, try collagen protein powder, hemp protein, pea protein, or sprouted brown rice protein powder if this is the case.

Supplements for Women’s Health

Some of the finest supplements for women mentioned below may aid in the prevention of common health issues such as anemia, bone loss, and joint discomfort.

• Bone-related illnesses such as osteoporosis and bone fractures are more common in postmenopausal women. Women should consume enough vitamin K, vitamin D, calcium, and magnesium for bone health. If you’ve been on antibiotics for a long time or have digestive issues like IBS or inflammatory bowel disease, you may need more vitamin K than your diet gives.
• The most common nutritional deficiencies globally, particularly among women, are iron deficiency and anemia. Therefore, older women, individuals with anemia, vegans, and vegetarians should work with a doctor to ensure they obtain adequate B vitamins and iron since these are the people most at risk for deficiency. Iron deficiency is most common in adolescent females, but women, in general, must be cautious about acquiring enough since the demand for iron rises during menstruation owing to blood loss.
• Women (and males) who don’t consume any animal products are more likely to be deficient in calcium, amino acids (protein), omega-3s, zinc, iodine, and iron, which is why supplements are advised in this instance.
• Low iodine levels are most common in women between the ages of 20 and 39. Iodine is particularly essential for young women who are about to become pregnant or who are already pregnant, since it aids thyroid hormone production. The thyroid gland needs iodine to create the hormones T3 and T4, which help regulate your metabolism and avoid diseases like hypothyroidism and hyperthyroidism.
• Supplements for weight reduction and workouts may be effective when taken properly and in the right dosages, but they aren’t a magic bullet. Green tea extract, caffeine (avoid extremely high amounts), ginseng, vitamin B12, chromium, citrus polyphenols, and grapefruit essential oil are some of the greatest weight reduction supplements to add to an already healthy diet. These should be used in conjunction with exercise, stress reduction, and eating full, fat-burning meals.
• Many micronutrient requirements rise during pregnancy, including folate, iron, calcium, zinc, magnesium, and iodine.  Folic acid supplementation during pregnancy may help reduce the chance of some birth abnormalities, such as spina bifida. Folate (also known as folic acid when synthesized) is essential for a healthy pregnancy and growing fetus since it aids in the development of the baby’s brain and spinal cord. Stick to fermented folic acid/folate, which is digested similarly to naturally occurring folate by the body. According to the American Thyroid Association, all prenatal vitamins should include 150 micrograms of iodine and should be taken throughout pregnancy and during breastfeeding.

What to Watch Out For

Unlike prescription pharmaceuticals, dietary supplements are not evaluated by the US Food and Drug Administration (FDA) before being advertised and sold to the general population. Instead, the FDA has developed “good manufacturing procedures” (GMPs) for dietary supplements to help assure that they are safe and pure. However, it is still your obligation as a customer to do your homework, purchase from reputable brands, and follow dose instructions.

Seals of approval for supplements are available from organizations like the United States Pharmacopeia, ConsumerLab.com, and NSF International, so these are useful places to look before purchasing a new supplement.

When feasible, I suggest selecting foods-based supplements, such as multivitamins, since the nutrients are simpler to absorb. In addition, synthetic supplements are generated from a non-natural source, while whole food supplements are prepared using fermentation, probiotics, and enzymes.

Spirulina, camu camu, chia seeds, saw palmetto, ginseng, apple cider vinegar, and ashwagandha are some of the extra superfoods, herbs, enzymes, and botanical elements to search for in multi-vitamins. I also suggest taking a fermented multi-vitamin since fermentation is a kind of pre-digestion that helps minerals absorb more easily. Ideally, you’ll take a fermented multivitamin that’s high in superfoods and includes herbs like ginger and peppermint to aid digestion.

Supplements that Work vs. Supplements that Don’t Work

Avoiding synthetic supplements in favor of higher-quality, whole-food-based supplements is my recommendation. Check the ingredient list for artificial coloring, titanium dioxide, soy lecithin, BHT, maltodextrin, talc, hydrogenated oils, excessive amounts of caffeine, or aconite, and avoid them.

Active components in certain supplements may have severe and/or bad impacts on the body. When supplements are used in excessive dosages, in combination, or with prescription medications, they are more likely to induce negative effects. Supplements aren’t pharmaceuticals; therefore, do not use them to treat, diagnose, alleviate, prevent, or cure illnesses.

Some supplements can potentially interact negatively with prescription medicines, causing issues or reducing their effectiveness. This means you should never use supplements instead of or in addition to prescription drugs without first seeing your doctor.

If you’re using blood thinners, antidepressants, birth control pills, or chemotherapy treatments to treat cancer, be very cautious about adding new supplements. Many supplements (particularly herbal items) haven’t been thoroughly evaluated for safety in pregnant women, nursing mothers, or children, so proceed with caution if this applies to you.

How to Eat for Supplement Support

Supplements are meant to accomplish exactly what their name implies: they are meant to add to your diet. Supplements should not be used as a substitute for eating nutritious meals; thus, even the greatest supplements should not be used as an excuse to skip eating fruits, vegetables, and seafood.

Even if you take high-quality supplements regularly, you should still make an effort to consume nutrient-dense meals daily. The following foods are high in vital vitamins, minerals, antioxidants, and other nutrients:

• Anti-inflammatory foods are strong in antioxidants and have been shown to help prevent a variety of age-related diseases. Veggies, fruits, nuts, seeds, seafood, seaweeds, herbs, and spices all come within this group.
• Carrots, tomatoes, broccoli, and leafy greens are among the finest foods for general health because they include antioxidants and vitamins such as vitamins C, E, A, and zinc, as well as carotenoids such as lutein and zeaxanthin. In addition, cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts), citrus fruits (oranges, grapefruit, lemons, and limes), sweet potatoes, green beans, eggs (including the yolk), berries, papaya, mango, kiwi, melon, guava, red bell peppers, peas, almonds, and seeds are other excellent choices (sunflower, sesame, hazelnut, almond, Brazil nuts, etc.).
• A diet rich in high-fiber foods such as sprouted chia seeds, sprouted flaxseeds and sprouted hemp seeds is essential for probiotic development.
• Try to eat wild-caught seafood at least once a week, particularly salmon, mackerel, sardines, herring, halibut, tuna, and other similar fish. In addition, organ meats like liver, grass-fed pork, cage-free eggs, raw dairy products, and pasture-raised chicken are all good sources of nutrient-dense protein.
• Aim for some raw meals, such as uncooked or gently cooked vegetables. Cut and prepare your food as soon as you are eating it to preserve antioxidants. To prevent harming sensitive phytonutrients, cook your meals at moderate temperatures as much as possible.
• To acquire the maximum nutritional concentrations, purchase organic, fresh, grass-fed, and wild-caught foods as much as possible.
• Because many vitamins are “fat-soluble nutrients” that are best absorbed when consumed with a supply of lipids, eat foods rich in vitamins and antioxidants together with healthy fats (fats). Combine nutrient-dense meals with omega-3 foods (such as salmon), coconut oil, olive oil, avocado, nuts, and seeds for optimal absorption.

Dosage

When purchasing supplements, always look for the supplement facts panel on the bottle/package, which displays the contents, quantity of active components per serving, additionally added substances (such as fillers, binders, and flavorings), and suggested dose.

The serving size advised for most people will be suggested by supplement makers. Because everyone’s requirements are different, you may talk to your healthcare professional about if a different quantity might be better for you. Remember that even the greatest supplements should be used in moderation. Just because a vitamin is regarded important doesn’t imply that taking more of it is always better – in fact, doing so might be risky and have negative consequences.

Because certain drugs and supplements may interfere, it’s best to take them at different times (you can ask your doctor or pharmacist). However, you’ll be more likely to remember to take your medications and supplements if you keep to a regular routine.

The following are some basic supplement suggestions (remember, do your research or contact your doctor if you have any unique needs):

• 15 to 20 mcg vitamin D each day (600 to 800 IU, or international units).
• Calcium intake should range from 1,000 to 1,200 milligrams per day.
• Probiotics: Take 2–4 high-quality probiotic pills every day.
• 400 micrograms of folic acid per day
• 8 to 18 milligrams of iron per day
• Magnesium: 310–400 mg per day
• 700 to 900 IU of vitamin A per day
• 75 to 90 mg of vitamin C each day
• 22.4 IU/day (or 15 mg/day) of vitamin E
• Omega-3s: Take 250–500 mg of EPA and DHA every day

What is the ideal time to take vitamins throughout the day? It depends on the supplement, but consistency is the most crucial factor. Supplements should be taken with meals (unless otherwise directed) to improve absorption and minimize the chance of adverse effects such as nausea. Check the label to determine whether you need to divide your dosages throughout the day since the body absorbs smaller quantities of certain nutrients better than larger doses. For example, iron is best absorbed on an empty stomach, such as first thing in the morning. Most individuals appear to benefit by taking probiotics approximately 30 minutes before a meal.

Last Thoughts

• What are the most effective vitamins and supplements to take regularly? Unfortunately, because gender, age, medical history, genetics, amount of physical activity, and food all have a role, there is no clear-cut answer to “what are the best supplements.”
• Vitamin D, magnesium, iron, calcium, iodine, and vitamin B12 are some of the most prevalent nutritional deficits among adult men and women. Probiotics, omega-3 fatty acids, potassium, collagen, vitamins C and A, and zinc are examples of additional supplements that provide several advantages.
• Adults suffering from nutritional insufficiency indicators, such as weariness, brain fog, muscular pains, poor exercise recovery, acne, difficulties sleeping, and digestive disorders, may benefit from supplementation.
• If you’re a vegetarian/vegan, pregnant or nursing, over 55, have a gut-related issue that interferes with absorption, you’re taking certain medications, have a history of alcoholism, you’re dieting, you’re very stressed, or you work out a lot, you may benefit from supplementing with certain nutrients.
• Some of the greatest supplements available today are fermented, food-based vitamins that solely include absorption-enhancing herbs, botanicals, and enzymes.

Frequently Asked Questions

Which supplement is best for overall health?

A: The best general health supplement is multivitamins.

What are the top 5 supplements everyone should take?

A: Kratom, Creatinine (aka BCAA), BCAAs, Taurine, and Vitamin C.

What is the No 1 supplement in the world?

A: No 1 supplement in the world is Vitamin D.

Related Tags

• top 5 supplements everyone should take
• best health supplements 2020
• best supplements to take for overall health reddit
• dr axe multivitamin reviews
• best health supplements 2021