The Top Supplements to Support Your Health and Wellness

Unless you consistently consume diverse foods and keep up with your nutritional goals, it's easy to find yourself lacking core vitamins and minerals. While supplements aren't a replacement for a balanced diet, they can help you increase your intake of essential micronutrients. Before you begin taking supplements, it's best to consult your doctor and discuss what you feel you may be deficient in before starting. Otherwise, you could end up taking vitamins that you already get from your diet. To give you an idea of what supplements may be beneficial for you, we've listed our top picks that can enhance your day-to-day well-being.

Iron

Iron supplements are among the most popular in the market, and vast swathes of the population are deficient in this vital mineral. Signs of low iron are especially prominent amongst women and children and can range from frequent tiredness and headaches to shortness of breath and heart palpitations. By adding an iron supplement to your diet, you can begin to relieve these symptoms while also boosting your immune system and cognitive function.

Omega-3

It's unusual for someone to be medically deficient in omega-3, but few people regularly get their recommended intake of this healthy fat. Although certain types of seeds and greens contain omega-3, the best sources are generally oily fish like mackerel or sardines. Unless you eat fish multiple times a week, you'd likely benefit from an omega-3 supplement. The advantages of taking these capsules are undeniable. In addition to lowering your risk of developing dementia, heart disease, and stroke, omega-3 improves joint inflammation, eye health, and hormone balance.

Calcium

Calcium is a mineral most of us are familiar with, yet millions of people require supplements due to limited intake of calcium-rich foods. Typically, a lack of calcium results from insufficient long-term consumption. If you notice cramping muscles, persistent dental issues, weak nails, and dry skin, there's a chance you'll need a calcium supplement. Because calcium is crucial for a strong skeleton, supplements will help you better your bone health, which in turn supports muscle contraction. Not only that, but you'll also enjoy added perks like a reduced chance of developing cardiovascular disease and lower blood pressure.

Zinc

Zinc is another mineral that's fundamental for our overall health. It's used by the body to make protein, allow cell growth, and strengthen our immunity. When we aren't taking in enough zinc, we become more susceptible to infection, hair loss, slow healing, and weakened abilities to taste or smell. Including a zinc supplement in your diet can alleviate these side effects and build a barrier against numerous inflammatory and chronic diseases.

Folic Acid

Folate, also known as vitamin B9, aids the body by promoting healthy cell growth and the production of red blood cells. If you're not getting enough of this vitamin in your diet, you may need to consider starting a folic acid supplement. Folic acid is the synthetic form of folate and is most commonly associated with pregnant women. Expectant mothers are often encouraged to take folic acid during early pregnancy to lower the risk of a multitude of birth defects. However, seniors may also show signs of insufficient vitamin B9, such as extreme tiredness, weak muscles, and mouth ulcers, which a supplement can help with.

Vitamin D

According to studies, over one billion people around the world are deficient in vitamin D. Sun exposure is the best source of vitamin D, but the need to protect ourselves from harmful UV rays can make it difficult for most people to get an adequate intake. Because of this, vitamin D has become one of the most frequently consumed supplements. Vitamin D supplements work with calcium and phosphate to keep our bones and muscles in shape. In the long run, this prevents the development of osteoporosis. Moreover, its anti-inflammatory properties reduce your chances of suffering from rheumatoid arthritis and certain cancers.

Magnesium

Magnesium supplements have become increasingly popular over the years. This mineral is believed to help with anything from high blood pressure and nerve function to constipation and sleep quality. A lack of magnesium can contribute to the onset of symptoms like headaches, numbness in the arms or legs, and nausea. Like many other minerals, magnesium deficiency is relatively rare, yet many people have a lower intake than what's recommended, which is where supplements come in.

Vitamin B12

Vitamin B12 is essential for your body to function properly and efficiently. Because it primarily comes from animal sources, such as meat, fish, poultry, and dairy products, those following plant-based diets may lack vitamin B12. Animal-free diets are on the rise, meaning more people than ever are at risk of deficiency. As a result, vitamin B12 supplements have been in high demand in recent times to protect from muscle weakness, coordination difficulties, and numbness. Upping your consumption of vitamin B12 can also enhance your cognitive function, red blood cell production, and mood.

Iodine

Iodine supplements seem to be much more under the radar than those for other minerals, despite estimates that over one-third of the population is short of this vital nutrient. The body requires iodine to make thyroid hormones, which are then used in numerous bodily processes such as metabolism and bone growth. If your diet has minimal fish or dairy, an iodine supplement may be needed to elevate your intake. In addition to improving general thyroid function and managing an overactive thyroid, iodine is shown to encourage brain health, hair growth, and neurodevelopment during pregnancy.

Boost Your Overall Well-Being With These Nutritional Supplements

In some cases, the various symptoms many of us experience on a daily basis are a result of vitamin or mineral deficiencies. Everything from poor sleep to indigestion can reflect a lack of select micronutrients. Usually, you can use these supplements to complement dietary changes to allow you to increase your intake. However, it's important to keep in mind that supplements shouldn't be viewed as a quick fix, as they're intended to support a well-rounded nutritional plan.