**Always consult your medical doctor before adding supplements to your diet. Don’t take more than prescribed.**
Dietary Supplements are substances that help the body function efficiently. They’re used in conjunction with food to ensure optimal ranges of vitamins, minerals, fiber, and other organic ingredients. Supplements can be organic or synthetic and come in many forms, such as pills, powder, liquid, etc. The supplement industry was worth $37 billion in 2015 and is still growing. More than half of Americans use some form of supplements.
Supplements remain a somewhat controversial topic nowadays. Some experts consider them unnecessary and claim people get all their nutrition from food. Simultaneously, other specialists argue that adding certain substances to our diets will benefit individuals with certain deficiencies.
Although dietary supplements aren’t miracle pills, they do work. Choosing the best supplements for better health depends on your gender, age, genetics, diet, physical activity, and medical history. For instance, older people would benefit from calcium and iron. Vegans, for example, would benefit from a B-complex supplement. People living in darker areas should consider adding some vitamin D to compensate for the lack of sun.
In this article, we’re going to list the six most essential supplements for better health. The list is not complete, but it offers a brief outlook on the main options for dietary supplementation – let’s take a look:
Dietary Supplements for better health:
1. Vitamin C, E, and A
The first point on our list regards vitamins C, E, and A. This combination of vitamins has the best results on skin health. As we grow of age, our skin becomes more vulnerable to damage. A poor lifestyle/diet, too much sun exposure, or an overactive immune system can wreak havoc on our skin, which is the largest body organ.
Vitamin C, E, and A help the skin absorb more minerals and fight harmful free radicals. Vitamin E and A assist in the healing process, while the Collagen component keeps the skin moist, elastic, and resistant. Adding some Zinc into the mix will also benefit the skin and potentiate the vitamins.
Suggested read: A Doctor’s Insights on Enzyme Gap, Supplement and Healthy Diet .
2. B vitamins
B complex vitamins like B12 and folate are fundamental for cell health and maintaining a productive metabolism. They control the body’s growth and energy consumption while preventing fatigue. More so, adequate levels of B vitamins boost our brain’s cognitive functions, allowing us to be more alert and productive.
B12 is particularly valuable for vegetarians and vegans. Although it’s not a strict rule, B deficiencies are more likely to develop in people that don’t consume animal foods. Vice versa, people that eat animal products may also suffer from a lack of B12 due to absorption issues.
Suggested read: How to Be Proactive About Your Immune System
3. Vitamin D and Calcium
Vitamin D and Calcium are some of the best substances for keeping strong bones and healthy organs. When taken with Magnesium, the supplements help protect against heart disease, bone illnesses, diabetes, and even cancer.
Additionally, D3 supplements are also essential in keeping a healthy and happy brain. D3 regulates the immune system and mood by maintaining a normal hormonal balance. Humans naturally absorb vitamin D through the sun. However, people living in darker areas have a tough time getting enough sunlight. Even the current pandemic has lowered our vitamin D levels due to stay-at-home orders.
4. Omega-3 Fatty Acids
Omega-3 Fatty Acids are excellent for the brain, heart, immune system, and joint health. This supplement is anti-inflammatory, meaning that it prevents tissues from swelling. Having low inflammation levels in your body lowers the chances of developing many diseases, including Alzheimer’s.
Unfortunately, there’s a misconception surrounding fish: although Omega-3 is abundant in fish, you shouldn’t overeat as its meat is inflammatory. It’s just the Omega-3 that’s anti-inflammatory. So, instead of buying pounds of fish, consider supplementing with just the fatty acids. Other foods that contain Omega-3 are marine algae, plant and hemp oils, edible seeds, nuts, etc. Read more on: Fish Oil: yay or nay?
Our digestive tract has many good bacteria that help us absorb nutrients and fight off infections. Our gut bacteria generate vitamins, kill harmful microbes, and produce various enzymes. There are two types of probiotics: those that support the immune functions and others that keep our hormones balanced.
Depending on the case, you’ll want to check the probiotics’ genus, species, and strain. The label also specifies the type of CFUs (colony forming units). The best probiotic supplements have at least 50 billion CFUs and high strain variety.
The very last spot on our list goes to antioxidant supplements. That’s because they’re easy to get by eating a rich diet of fruits and vegetables. Nonetheless, supplementation with antioxidants has its place in protecting against cancer and inflammation. More so, antioxidants are highly beneficial to eye health.
The primary antioxidants for eye health include vitamin A, C, lutein, and zeaxanthin. They’re also called carotenoids. Supplementation with antioxidants reduces the risk of oxidative damage and helps the retina keep its vision intact. Adding zinc and copper can increase the overall benefic effects of antioxidants.
Although studies aren’t conclusive, medical literature indicates that the correct use of supplementation can indeed benefit the body in multiple ways. The most important supplements on the consumer market are:
- Vitamin C, E, and A
- B vitamins
- Vitamin D and Calcium
- Omega-3 Fatty Acids
Guest Author Bio
John Peterson is an awarded journalist and writer with years of experience working for professional essay writing services. John is a college paper writer that specializes in business and digital marketing. When he’s not working for a professional essay writing service, John enjoys the simple things in life along with his extended family in London. Get in touch with him on Facebook.
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