• Megan Benzik

Top 8 Supplements to Consider

Do you use supplements to complement your healthy nutrition?


If not, you could be missing out on vital nutrients! Yes, even if you eat clean. One reason to consider supplementing is to ensure you are getting ENOUGH of the nutrients you need. Unfortunately, due to most of the foods at the grocery store being processed and genetically modified, it’s hard to know if the foods we are eating actually have the levels of nutrients that they should. Supplements can simply help you ensure that you are getting enough of what you need on a daily basis.

It is also important to note that if you are sedentary, eating higher amounts of processed foods daily, and/or not practicing healthy lifestyle habits, supplements are likely NOT the first place to start. I recommend that you first start by cleaning up your diet. Through a clean diet and exercise, you will become more in tune with your body so you will be able to know if a supplement is working or not. You may also find that certain supplements are no longer needed.


If you haven't already guessed, supplements are VERY individualized. A supplement that may help one person, like fish oil, won’t necessarily add any extra benefit for someone else who eats fish daily.


With all of this in mind, I am going to list, and explain, what supplements I believe to be essential for MOST people living healthier lifestyles.


DISCLAIMER: Supplements are not approved by the FDA since they are not considered a food. Because of this lack of regulation, it is VERY VERY important to make sure that you are purchasing your supplements from a brand you know and trust. You can also lookup the brand on Labdoor.com. Lab Door does extensive testing on common brands to find out if the claims on their labels are accurate. They also test for quality. I highly recommend looking up any supplement you plan to take on this website first, especially when it comes to fish oil.



Multivitamin

Supplementing with a high-quality multivitamin is something everyone should consider. It’s an easy way to make sure you are getting at least some of the essential nutrients that you need on a daily basis. Even the healthiest of eaters may be missing essential nutrients due to how our food is processed and cooked. This is a great way to cover most of your bases.


Green supplement

Supplementing with a greens supplement can benefit energy, recovery, antioxidant status, and bone health. Greens are also very alkaline, which helps in balancing dietary acids. When your body is too acidic, it can lead to a variety of health issues. Even the healthiest of eaters, typically have a harder time eating enough greens on a daily basis, which is why we consider this to be an essential supplement.


Vitamin D

Supplementing with Vitamin D can help ensure you are SAFELY getting enough on a daily basis. Vitamin D has several important functions in the body, but the most vital include the absorption of calcium and phosphorus (which helps build strong bones), and in facilitating normal immune system function. You can get vitamin D from the sun, but the problem is that you can also get skin cancer from the sun.


Magnesium

Supplementing with magnesium is important because it is a VITAL nutrient that your body needs in order to stay healthy since it is involved in so many different body processes. Not to mention that only 50% of people get enough of it. It is important in regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.


Fish Oil

Supplementing with fish oil is only needed if you are someone who does not consume much fish in your diet. The omega- 3s in fish oil have been shown to contribute to increasing HDL, lowering triglycerides, and reducing blood pressure. Because of these benefits alone, fish oil is a staple for preventing heart disease. It also contributes to normal brain and eye development, reducing systemic inflammation, and improving mental health.


Probiotic

Supplementing with a probiotic helps to ensure that your gut microbiome stays healthy and balanced. Scientists are constantly discovering more connections between gut health and overall body health since the gut is what processes the food we consume to fuel ourselves, it only makes sense. If you don't consume fermented food, supplementing with a probiotic is even more important to avoid disease, increase energy, and avoid bloating and stomach distress.


B complex

Supplementing with B vitamins is important to ensure proper cell health. This means that B vitamins have a direct impact on your energy levels, brain function, and overall cell metabolism. Every B vitamin plays a different role and so by taking a complex, you are ensuring that you are getting all of them in your diet.


Turmeric

Supplementing with turmeric has been shown to prevent heart disease, Alzheimers, and even cancer. It is also a potent anti-inflammatory, antioxidant, and may also help to improve the symptoms of depression and arthritis. This is due to the active ingredient of curcumin, which is only activated when consumed with black pepper or bioperine.



This list may seem a bit extensive, especially for someone new to the supplement world. The hard truth is that due to the way foods are processed now, and how busy everyone is with their day to day work, this list is essential for most people. I typically encourage my clients to start with one supplement at a time in order to gauge the effect it is having. Starting too many at once can make it hard to tell if you are truly getting a benefit from them or not.


Still unsure about which supplement to start with? Tracking your food for multiple days, and knowing what vitamins and minerals the foods you eat contain, can help you determine which nutrients you may be deficient in. You can also look into what the signs of the various nutrient deficiencies are and take ones that you believe you may be deficient in.


If all this research is overwhelming, then your best bet is to hire a coach to help! Use the contact form below and we will reach out to schedule a time to chat!



References:

https://www.health.harvard.edu/staying-healthy/do-you-need-a-daily-supplement

https://newsinhealth.nih.gov/2013/08/should-you-take-dietary-supplements

https://draxe.com/nutrition/best-supplements/

https://www.health.harvard.edu/staying-healthy/supplements-a-scorecard

https://www.bodybuilding.com/content/start-here-the-most-important-supplements-for-every-body.html

http://holistic-medicine.com/6-supplements-everyone-taking/


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