26 April 2023
Essential Supplements for Your Daily Routine
Greetings, health nuts! Let’s talk about the 10 essential supplements you need in your daily routine. Get ready to become a supplement-savvy wellness-warrior.
But first, here’s a shocking fact for you: 68% of Americans take dietary supplements, according to a 2017 CRN Consumer Survey. So, if you’re not already supplementing, it’s time to jump on the bandwagon, folks!
A Little Backstory
Once upon a time, our ancestors roamed the earth, hunting and gathering their way to optimal health. Fast forward to today, and our modern lifestyles, diets, and depleted soil have left us with nutrient gaps that can only be filled by – you guessed it – supplements!
Did our ancestors get all the nutrients they needed? Maybe, maybe not. After all, they didn’t have much in the way of medical training. Those that didn’t get when they needed, didn’t survive for long. Those that did.. well, you get the point.
That was then. Modern science tells us that humans do much better when their nutritional needs are met. That knowledge can keep us healthy for life.
The Case for Vitamins and Minerals
Vitamins and minerals are essential for good health because they play critical roles in a variety of bodily functions, ensuring that our bodies function properly and maintain good overall health.
Vitamins are organic compounds that, in small amounts, are required for normal growth, metabolism, and overall health. The body is unable to synthesize them in sufficient quantities, so diet is the only way to get them. Vitamins are divided into two groups based on their solubility.
Fat-soluble vitamins dissolve in fats and oils and are stored in the fatty tissues of the body. Vitamins A, D, E, and K are examples of fat-soluble vitamins. They are essential for vision, bone health, antioxidant function, and blood clotting, among other things.
Water-soluble vitamins dissolve in water and are not significantly stored in the body. They must be replenished on a regular basis through diet. B-complex vitamins (such as B1, B2, B3, B5, B6, B7, B9, and B12) and vitamin C are examples of water-soluble vitamins. They are involved in a variety of processes, including energy production, metabolism, nervous system function, immune system support, and collagen synthesis.
are inorganic elements that are also required in small amounts for various bodily functions. They can be divided into two categories:
Calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur are examples of macrominerals (or major minerals) that require larger amounts (100 milligrams or more per day). They are required for the formation of bones and teeth, muscle function, fluid balance, and nerve transmission, among other things.
Trace minerals (or trace elements) are required in smaller quantities (less than 100 milligrams per day), but they are still essential for overall health. Iron, zinc, copper, manganese, iodine, selenium, fluoride, chromium, and molybdenum are examples of trace minerals. They participate in a number of processes, including oxygen transport, immune function, antioxidant activity, and hormone regulation.
They are essential nutrients that the body cannot produce in sufficient quantities on its own, so they must be obtained through a healthy diet or supplementation. There are a lot of reasons why vitamins and minerals are essential for good health.
Many biochemical processes, such as energy production, metabolism, and hormone synthesis, require vitamins and minerals as cofactors. They assist our bodies in converting food into energy, allowing us to carry out daily tasks and maintain vital functions.
Vitamins and minerals are required for the normal growth and development of the human body. They contribute to the formation of bones, teeth, and tissues, and help regulate cellular growth and differentiation.
Vitamins and minerals, such as vitamin C, zinc, and selenium, play vital roles in supporting the immune system. They help protect the body against infections, inflammation, and diseases by enhancing immune responses and reducing oxidative stress.
Certain vitamins and minerals, like B-vitamins and magnesium, are involved in maintaining the proper functioning of the nervous system. They help in the synthesis of neurotransmitters, nerve signaling, and overall cognitive health.
Some vitamins and minerals, such as vitamins C and E and selenium, have antioxidant properties that help protect the body’s cells from free radical damage. This reduces the risk of chronic diseases such as heart disease, cancer, and neurodegenerative disorders.
Vitamins and minerals contribute to cellular balance by regulating fluid balance, acid-base balance, and electrolyte balance. This is necessary for cells, tissues, and organs to function properly.
Vitamins such as folic acid, B12, and K, as well as minerals such as iron, play critical roles in blood and tissue formation. They help with red blood cell production, blood clotting, and wound healing.
Vitamins and minerals are necessary for good health because they participate in a variety of physiological processes in the body. A well-balanced diet is the best way to ensure adequate intake of these essential nutrients.
This diet includes a variety of fruits and vegetables, whole grains, lean proteins, and healthy fats. Getting our vitamins and minerals from naturally enriched food sources is the best way. However, this is not always possible.
Supplementation may be required in some cases, but it is always best to consult a healthcare professional before beginning any supplementation routine.
Let’s dive into the 10 essential supplements you need to start feeling like a million bucks.
1. Calcium
As we age, we lose more calcium than we absorb, which can lead to weaker bones. To keep those bones strong and healthy, add calcium to your daily routine.
2. Vitamin B12
Vitamin B12 is essential for blood and nerve cell production. And guess what? Our bodies don’t naturally produce it, so we need to get it from supplements or fortified foods.
3. Vitamin D
Sunshine might be the best source of Vitamin D, but let’s face it, we’re not all sunbathing in the tropics. To keep your body absorbing calcium like a champ, make sure you’re getting enough vitamin D.
4. Vitamin B6
This multitasker is involved in over 100 enzyme reactions in our bodies. You can find it in foods like poultry, fish, and potatoes, but a supplement is a great way to ensure you’re hitting your daily quota.
5. Magnesium
Magnesium is a relaxation superstar. It helps with muscle and nerve function, blood sugar control, and blood pressure regulation. So, if you want to keep calm and carry on, don’t skimp on the magnesium.
6. Probiotics
Say hello to your gut’s best friend! Probiotics are beneficial bacteria that help keep your digestive system in tip-top shape.
7. Omega-3s
These essential fatty acids are crucial for brain and heart health. While you can find them in fatty fish like salmon and sardines, a supplement ensures you’re getting the right amount every day.
8. Zinc
Zinc is a must-have for a healthy immune system. It helps your body fight off invading bacteria and viruses, so don’t forget to include this superhero in your daily routine.
9. Other Little-Known Nutrients
There are tons of lesser-known nutrients out there, like CoQ10, iodine, and selenium. Do some research and see which ones might be right for you.
10. A Multivitamin
When in doubt, a good ol’ multivitamin is an easy way to cover all your bases. Just make sure it contains the nutrients we’ve mentioned above, and you’ll be good to go.
CoQ10, Iodine, and Selenium
There are tons of lesser-known nutrients out there, like CoQ10, iodine, and selenium. Do some research and see which ones might be right for you.
While the essential supplements we’ve mentioned earlier are crucial, there are also some lesser-known nutrients that can play a significant role in your overall health. Let’s explore CoQ10, iodine, and selenium in more detail.
CoQ10 (Coenzyme Q10)
CoQ10 is a potent antioxidant that the body naturally produces. It is essential for energy production and plays a vital role in maintaining healthy cells.
Benefits of CoQ10:
- Supports heart health and cardiovascular function.
- Boosts energy levels and reduces fatigue.
- Enhances cognitive function and protects against neurodegenerative diseases.
Sources and Dosage:
CoQ10 can be found in foods such as organ meats, fatty fish, and whole grains. However, the amounts in food may not be sufficient, so supplementation might be necessary. The recommended daily dosage of CoQ10 varies from 30 to 200 mg, depending on individual needs and health conditions.
Iodine
Iodine is an essential trace element that plays a critical role in thyroid hormone production. These hormones regulate metabolism, growth, and development.
Benefits of Iodine:
- Supports proper thyroid function and hormone production.
- Promotes healthy brain development during pregnancy and early childhood.
- Helps maintain healthy skin, hair, and nails.
Sources and Dosage:
Iodine can be found in foods such as seafood, dairy products, and iodized salt. However, many people are iodine deficient due to soil depletion and poor dietary choices. The recommended daily intake of iodine is 150 mcg for adults, 220 mcg for pregnant women, and 290 mcg for breastfeeding women.
Selenium
Selenium is another trace element with antioxidant properties that is crucial for the proper functioning of the immune system and thyroid gland.
Benefits of Selenium:
- Protects cells from oxidative damage.
- Supports a healthy immune system.
- Contributes to proper thyroid function.
Sources and Dosage:
Selenium can be found in foods such as Brazil nuts, seafood, and whole grains. The recommended daily intake of selenium is 55 mcg for adults, 60 mcg for pregnant women, and 70 mcg for breastfeeding women.
Final Thoughts on Essential Supplements
While CoQ10, iodine, and selenium might not be as well-known as some other nutrients, they play a vital role in maintaining good health. Consult with your healthcare provider to determine if supplementation with these nutrients is appropriate for your individual needs. Remember, a balanced diet and a healthy lifestyle should always be the foundation of your wellness journey.