The current dietary supplement market is extremely saturated and often overwhelming. Whether browsing in stores or influenced by social media, each product, brand ambassador, or enthusiastic supporter of a supplement will lead you to think that their choice is the ultimate solution for your health.
However, as a registered dietitian, I can confirm that this is not the case. A well-rounded diet can meet almost all of your nutritional requirements. Still, certain deficiencies can be quite tough for many Americans to address, making supplementation justifiable. In this article, we’ll explore five of the top supplements that can benefit most individuals when taken daily.
The 5 Daily Supplements for Optimal Health
Before presenting our selections, it’s important to understand that nutritional supplementation is highly personalized, influenced by factors such as age, dietary habits, activity levels, pre-existing health issues, and overall wellness objectives. “It’s best to consult a healthcare professional or registered dietitian before introducing a new supplement or formulating a plan tailored to your specific requirements,” advises Amy Davis, RDN of Amy Davis Nutrition.
Additionally, you should be aware that dietary supplements are not subject to the same regulatory standards from the Food and Drug Administration (FDA) concerning purity, safety, or efficacy as whole foods are. Therefore, it’s up to us as consumers to seek out safe products. The best approach is to choose supplements from reputable brands that have been verified by third-party organizations like the U.S. Pharmacopeia (USP) and the National Science Foundation (NSF). “Another useful tool for comparing supplements is the Dietary Supplement Label Database,” adds Davis.
With that clarified, here are five daily supplements that may enhance overall health. “Keep in mind, however, that supplements should supplement a nutrient-rich diet, not replace it—prioritize whole foods as your main source of nutrients,” Davis emphasizes.
Probiotics
Gut health, particularly the health of the gut microbiome, is a hot topic right now, given its connections to various facets of overall well-being. “A healthy microbiome can enhance digestion, bolster immunity, and even boost mental health,” notes Davis. While there are numerous ways to promote a flourishing microbiome, probiotics are certainly fundamental to gut-friendly eating. “Probiotics are live microorganisms found in fermented foods like sauerkraut, kefir, yogurt, and kimchi, which many people may not consume regularly,” explains Roxana Ehsani, MS, RD, CSSD, LDN, sports dietitian. Thus, incorporating a probiotic supplement into your daily regimen could be advantageous.
Culturelle has long been recognized in the probiotic industry—and for valid reasons. They undergo regular audits by NSF and are widely accessible in many grocery stores across the country. Moreover, this option features a variety of clinically supported probiotics, including Lactobacillus rhamnosus GG, which is particularly noted for its role in promoting healthy digestion. This probiotic should ideally be kept refrigerated, which could pose a challenge for some individuals, especially while traveling, but it ensures optimal efficacy and longer-lasting bacteria.
Fatty Acids
Beneficial fats are crucial for brain health, cardiovascular well-being, and overall cellular operations. Omega-3 fatty acids, such as EPA and DHA, are particularly noted for their anti-inflammatory properties, while other types of fatty acids—including omega-6 and omega-9—also contribute significantly to metabolism, immune response, and skin wellness. Consuming fatty fish such as salmon, trout, sardines, and anchovies two to three times a week is one of the most effective ways to regularly obtain sufficient omega-3s.
If you’re considering a supplement—particularly if you’re on a plant-based diet—this vegan option, derived from pentadecanoic acid, a saturated fatty acid, offers all the same advantages as omega-3s, and more. Research indicates that this innovative nutrient is essential and carries not only powerful anti-inflammatory properties but also anticancer characteristics. Additionally, it features a single-ingredient formula, which is quite rare.
Vitamin D
Among essential micronutrients, vitamin D is one that many Americans consistently fall short of daily requirements. “Numerous individuals have suboptimal or even deficient vitamin D levels, particularly during winter when sunshine is limited—and food sources become scarce,” notes Ehsani. Research estimates that over 40 percent of the U.S. population lacks this vital vitamin, which is crucial for supporting immune function, cognitive health, mood regulation, cardiovascular health, and bone integrity.
“This product features vitamin D3, the best-absorbing form of this vitamin, available in doses of 1,000, 5,000, and 10,000 International Units (IUs) for those with significant deficiencies. They also provide a liquid version suitable for children or those preferring fewer capsules,” explains Davis. This NSF-certified product boasts a comprehensive in-house purity testing program as well.
Magnesium
Just like vitamin D, magnesium is another essential mineral that many Americans do not adequately consume. “Almost half of Americans fail to get sufficient magnesium through diet, making supplementation a wise consideration,” says Ehsani. Coupled with the reality that stress can deplete this important mineral in the body, a deficiency becomes more likely. “Moreover, magnesium supports numerous physiological functions in the body, including muscle activity, nerve function, and energy generation, while also facilitating better sleep and relaxation,” Davis remarks. Additionally, this nutrient is responsible for important processes like protein synthesis, glucose management, blood pressure regulation, promoting strong bones, and maintaining digestive health.
“I regularly use Life Extension’s Neuro-Mag, which I take nightly as it encourages relaxation and tranquility, aiding sleep. Moreover, this supplement features a magnesium type that has been found to effectively cross the blood-brain barrier to enhance cognitive performance,” Ehsani states. Life Extension is a reputable brand with a longstanding legacy of commitment to high-quality products, further validated by its NSF certification.
Multivitamin
Our last daily supplement suggestion is the ever-popular multivitamin. “Multivitamins help bridge any nutritional deficiencies for individuals who might not be obtaining all the necessary vitamins and minerals from their diet on a daily basis, including those with diminished appetite, food allergies, or specific dietary requirements,” says Davis. A multivitamin can be particularly vital for those who struggle to consume the recommended five servings of fruits and vegetables daily, as these foods are rich in essential nutrients. It’s important, however, to avoid redundancy by not combining other micronutrient supplements with a multivitamin. A practical approach is to always check the label of your chosen multivitamin to understand the percentage of the daily value it offers for each vitamin and mineral.
Another NSF-certified brand, MegaFood’s daily multivitamin is an excellent choice for both men and women. This brand distinguishes itself by incorporating real food ingredients, a feat that is rare in the supplement industry. While many multivitamins typically exceed 100 percent of the daily value for several nutrients, this particular option offers more than that for only a few of them, with no single nutrient exceeding 420 percent per serving.
While this may appear substantial, it’s worth noting that some multivitamin alternatives can showcase upwards of 2,000 percent of the daily value for select nutrients—which is a significant cause for concern. Most of the nutrients in this product are provided in quantities under 100 percent of the daily value, which aligns well with the expectation that we will consume nutrient-dense foods throughout the day to meet our nutritional needs.
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