Taking care of our health is one of the most important things we can do. A nourishing diet, regular exercise, adequate sleep, and stress management are key pillars for overall well-being. However, with busy modern lifestyles, it can be difficult to always maintain optimal habits. Supplements offer a convenient way to help fill in the gaps and provide nutritional support when life gets in the way of perfect health.
While whole foods should always be the first choice, quality supplements can make a big difference. Certain vitamins, minerals, herbs, and other compounds found in supplements have been shown to provide tangible benefits. The right supplements can improve energy, immunity, heart health, digestion, mental clarity and much more.
In this post, we’ll explore some of the top supplements that are backed by research for enhancing wellness in a variety of ways.
Probiotics for digestive and immune health
One of the best things you can do for your health is to take care of your gut. The bacteria that live in our digestive tracts play a crucial role in everything from immunity to mental health. Taking a probiotic supplement can help replenish healthy bacteria levels, especially if you’ve been on antibiotics or deal with gastrointestinal issues like irritable bowel syndrome.
Look for a broad-spectrum probiotic with multiple strains of bacteria. I always feel so much better when I take my daily probiotic – it really improves my digestion and I seem to get fewer colds.
Omega-3 fatty acids to reduce inflammation
Chronic inflammation is at the root of so many health problems, from joint pain to heart disease. Taking omega-3 supplements, especially fish oil capsules high in EPA and DHA, can help reduce inflammation throughout the body. For me, taking fish oil supplements has made a notable difference in how achy my joints feel after intense workouts.
The research also shows omega-3s can support brain and heart health. Make sure to choose a quality supplement without a fishy aftertaste.
Vitamin D for strong bones
Vitamin D is famous for its role in building strong bones, but it also supports muscle, brain, and immune function. Many people are deficient in the “sunshine vitamin,” especially during the winter months. Taking a vitamin D supplement is an easy way to ensure you’re getting enough.
People’s mood improves dramatically during the winter when they are diligent about taking vitamin D. For optimal bone health, look for vitamin D3 supplements and aim for at least 1000-2000 IU per day.
Cranberry for urinary tract health
Cranberry supplements can be a simple way to help prevent unwanted bacteria from taking hold in the urinary tract. Cranberries contain proanthocyanins that stop bacteria like E.coli from adhering to the lining of the bladder and urethra. The research found that taking cranberry supplements was helpful in preventing the urinary tract infections I used to get frequently.
Look for cranberry concentrate standardized to provide at least 36 mg of proanthocyanins per serving. Cranberry can interact with some medications, so discuss them with your doctor.
Turmeric to reduce oxidative stress
The golden spice turmeric contains the compound curcumin which has impressive anti-inflammatory and antioxidant benefits. Taking turmeric supplements can minimize oxidative stress which plays a part in aging and many chronic diseases.
I like to take turmeric both for joint pain relief and to get those protective antioxidants. Curcumin has relatively low bioavailability on its own, so look for turmeric extracts combined with black pepper or formulated for enhanced absorption.
Magnesium for sleep and relaxation
The mineral magnesium plays a part in over 300 bodily processes, including sleep and stress management. Many people turn to magnesium supplements to help unwind in the evenings and get better quality sleep. For me, taking magnesium before bed leads to fewer middle-of-the-night wake-ups and helps me feel more rested in the morning.
Look for forms like magnesium glycinate which are readily absorbed. Magnesium can also help with muscle cramps and PMS symptoms.
The bottom line
When it comes to supplements, the phrase “the dose makes the poison” is key. More isn’t necessarily better when it comes to vitamins and minerals. Consult with your healthcare provider to determine what supplements are right for your individual needs and health goals.
While eating a balanced diet should always be the priority, strategic use of supplements can optimize your nutrient intake. Probiotics, omega-3s, vitamin D, turmeric, cranberry, and magnesium are some of the top options to consider that can provide real and measurable benefits.
