There are many different ways to improve your health, from a diet consisting of superfoods, green leafy vegetables or simply eating in moderation. What is it that your body really craves though? If we break things down, what are the best supplements to take in order to give your body everything it needs for good health? Here is our top 10 list of best supplements.
Calcium is an extremely important mineral for maintaining flexibility and healthy strong bones.
It’s especially important for women to take a calcium supplement in order to avoid developing osteoporosis, as well as a variety of bone and muscle related diseases that can happen as we age.
- Take 1,300 mg/day if you are between 19–50 years of age.
- If you are between 51–71, take 1,000 mg/day.
- From age 71 onwards, take 1,200 mg/day.
Omega-3 is one of the healthy fats and is an essential supplement for both men and women to take if they are not getting enough of the right whole foods in their diet. Omega-3 contains fatty acids which are essential for brain development. It also helps to reduce the risk for blood clotting and prevent stroke and heart disease.
- Omega-3 also includes vitamin A and D to help boost immunity to disease and strengthen bones.
Fish oil, another healthy fat and a form of omega-3, is important for men and women, but is especially important for men. Fish oil improves cholesterol levels and reduces risk of prostate and colon cancer in men. Experts recommend eating oily fish at least three times a week. If this i
Your bones need Vitamin D in order to take in enough calcium to become strong and as such, Vitamin D is one of the most important supplements you can take for preventative health. When you don’t have enough Vitamin D, your body takes it from your bones; depleting them of strength.
Vitamin D has also been shown to help decrease stress and depression.
- Take one vitamin D pill a day at 1,000 IU. Women can take up to 2,000 IU/day.
Known as the mother of all supplements, a great daily multi-vitamin contains vitamin B9 (folic acid), C, D and E along with magnesium, iron, and riboflavin.
Good brand-name multivitamins contain your daily allotment for each vitamin and mineral, but it is important that you do not exceed the dosage.
Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. They help your body to fight off disease, and decrease the risk of infection. Probiotics also ease diarrhea and inflammation, as well as keeping your digestive track functioning effectively by improving the quality of the bacteria in your digestive system.
Probiotics are also known to help minimize risk of irritable bowel syndrome (IBS) and also skin irritation.
One of the eight B vitamins, vitamin B12 improves low red cell count and help increase energy levels. Vitamin B12 contains cobolamin, which helps to restore and enhance brain functions. Vitamin B12 is also well-known to increase your resistance to anemia
Otherwise known as folic acid or folate, Vitamin B9 can be found in leafy greens. B9 boosts your cell health, supports your digestive system and improves your metabolic rate. If you are unable to eat enough leafy green vegetables, then it is recommended that you take a B9 supplement.
Spices, nuts, cereals, cocoa and vegetables are rich sources of magnesium. Green leafy vegetables such as spinach and kale are also rich in magnesium since they contain chlorophyll. Magnesium helps decrease the frequency and intensity of headaches and migraines.
Magnesium is also essential to improve blood vessel function and reduces risk of suffering from diabetes and stroke.
Coenzyme Q-10 also known as ubiquinone, ubidecarenone, coenzyme Q. This vitamin-like substance can improve blood pressure and even assist with sleep disorders.
Coenzyme Q-10 is a great supplement if you are engaging in fat-burning exercise as it can boost the success rate. If you are a man, then Coenzyme Q-10 is excellent at and preserving sperm quality.
Some Final Thoughts
Keeping a healthy body and mind isn’t just about stuffing your body with leafy greens, antioxidant-rich berries and protein-packed foods. Neither is it about popping tablets and supplements. It is important to keep a well-balanced diet that fuels your body with the essential vitamins and minerals.
When you can’t get all the nutrients you need in a given day, taking the above supplements is the perfect way to support your everyday health.