What Nutritional Supplements Should I Take?
Figuring out which vitamins and supplements are appropriate for the average consumer can be a challenge. There are so many advertisements that promote various supplements and multivitamins, citing statistics that make people question if they should be taking some sort of nutritional supplement. So how do you know what kind of supplements are right for you?
While that can be a difficult question to answer, there are a few vitamins and supplements that nearly everyone can benefit from. Specifically, there are four — or sometimes five — that are thought to be helpful for most people.
What Supplements Should I Take?
Everyone has different supplement needs because of their age, unique body chemistry, medical history, and diet. Not everyone needs to take nutritional supplements, but there are a few that even the healthiest eaters among us are probably lacking.
To that end, we’re going to discuss five foundational supplements that many integrative practitioners recommend to their patients. Here’s what they are, how they can help support various (critical) aspects of bodily function, and why they’re so important.
Multivitamins
For various reasons, many people fall short of the recommended daily intake of vitamins and minerals. According to NHANES data, are at risk for at least one vitamin deficiency. In some cases, it’s because of a specific health reason (like malabsorption), but in many cases, vitamin deficiencies are a result of inadequate diet and environmental factors. can help fill in the gaps where our lifestyles and diets aren’t cutting it.
In fact, most integrative practitioners would argue that a daily multivitamin is extremely important for getting all the most vital nutrients into the body. “Multivitamins are especially important for the B vitamins, magnesium, and zinc,” says . “All of the others are important as well, but these are the most critical.”
Some people choose to forgo a multivitamin because they believe it contains a lot of vitamins and minerals in which they’re not deficient. According to Teitelbaum, the risk there is “quite minimal.” Teitelbaum says that “overall, a properly designed multivitamin is very safe” and that he believes most of his patients could benefit from taking a , high-potency daily multivitamin.
However, there are some exceptions to the rule. Teitelbaum specifically brings up people with kidney failure because they need to be cautious about their potassium and magnesium levels. Furthermore, he says that, “Unless using a mix of tocopherol or mixed carotenoids, limit supplemental vitamin E intake to 100 units, and beta-carotene to 5,000 units daily,” Teitelbaum warns.
“Higher amounts can cause deficiencies of the other forms of vitamin E and carotenoids, causing increased cancer risk. In addition, if you are taking more vitamin C or magnesium then your body wants, it will let you know by causing diarrhea or loose stools.”
Omega-3 Fish Oil
Omega-3 fatty acids, sometimes oversimplified to “fish oil,” are some of the most important nutrients in which are deficient. A large reason for this deficiency is because our bodies cannot actually make them.
“Omega-3s are the essential fatty acid,” says . “They are essential because our body does not produce this type of fatty acid, but we need them for brain cells, eye cells, nerve cells, and cell membranes.”
Dr. Barry Sears, Ph.D, creator of agrees. “Omega-3s are by far the most important because they are the building blocks to make the hormones (resolvins), which are critical for the resolution of existing inflammation as the necessary step before healing can take place.” Sears also says that “virtually everyone” is deficient in omega-3 fatty acids.
There are three main types of omega-3 fatty acids
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
- Alpha-linolenic acid (ALA)
EPA and DHA mainly come from fish, so they’re sometimes called “marine” omega-3s. The body can transform ALA from plant foods into EPA and DHA, but it’s not easy. It’s estimated that only 5-15% of ALA is converted into EPA and DHA in the body
ALA is the easiest to find in Western diets because it’s found in a larger variety of foods. Leafy vegetables, nuts (particularly walnuts), flaxseed, plant oils (like flaxseed, vegetable, canola, and soybean), and fat from grass-fed animals are all good sources of ALA omega-3s. But ALA is mainly used as an energy source, so it’s conversion to EPA and DHA is small.
Omega-3s and the effect it has on the body has been studied extensively over the past couple of decades. A recent 2019 and meta-analysis of clinical trials studied the effects of omega-3 fatty acids on atherosclerosis (the build-up of plaque in arterial walls) finding that “high-dose OM3 [omega-3s] significantly slowed the progression of atherosclerosis.” Furthermore, they concluded that “the results indicate that [the] anti-atherosclerotic effect of high-dose OM3 is one potential mechanism in reducing CVD [cardiovascular disease] outcomes demonstrated in the trial.”
The ways in which omega-3s support the body don’t end with heart health. A of studies conducted to determine the role of across an entire lifespan found many studies that demonstrated the extreme importance of omega-3s.
of the effects of polyunsaturated fats on children and teens found that omega fatty acids supported healthy behavior. of mainstream school children found that, when compared with children who received the placebo, “3 months of Omega 3/6 treatment improved reading ability – specifically the clinically relevant ‘phonologic decoding time’ and ‘visual analysis time’… In particular, children with attention problems showed treatment benefits.”
In addition to heart and brain support, omega-3s have been linked to , , , and even .
Magnesium
Because the standard American diet is often insufficient, it’s believed that about half of Americans have a , but it’s not so severe that they notice it. In many cases, the symptoms are minor until they’re not (muscle cramps, irregular heartbeat, seizures) — and at that point, the patient is in the hospital.
The trouble with a magnesium deficiency is that it’s an imperative nutrient for our bodies. “Magnesium is critical for over 300 different reactions in the body, and optimizing this is important for decreasing the risk of metabolic syndrome and diabetes, as well as heart disease,” Teitelbaum says.
Magnesium supports muscle movement by acting as a calcium blocker (a critical component of a regular heartbeat), assists in brain function by relaying messages between the brain and the rest of the body, maintains bone integrity (as 67% of the body’s magnesium supply resides within the bone structure), , and helps regulate insulin.
Because the standard American diet tends to be low in vegetables (magnesium-rich) and high in refined flour (low in magnesium), most U.S. residents who follow this type of diet are likely deficient in magnesium.
Additionally, there are several medications that can block magnesium absorption, so even if you’re getting enough magnesium through your diet or supplementation, your body might not be . The same is true for malabsorption syndromes (health conditions that prevent the body from absorbing nutrients), such as Crohn’s or celiac disease.
Probiotics
Probiotics are living microorganisms (both bacteria and yeast) that can be found in supplements and foods like yogurt, kimchi and other fermented vegetables, sauerkraut, and Kombucha.
The main job of is to support the , which breaks down the food consumed throughout the day, absorbs the necessary nutrients, and communicates with the rest of the body. For , probiotics are important for bone health, hormonal balance, and healthy heart function.
“Probiotics are used to help maintain healthy intestinal flora offering a plethora of different bacterial strains to help create a symbiotic relationship in the gut,” says MS, RDN, LDN, CDN.
According to Vu, probiotics “increase the good bacteria in the intestine for immune function, gut function, nutrition absorption and brain health.”
Regardless of age or stage in any individual’s life, probiotics are very important, but the need for special attention in this area is increasingly important when we reach senior status because digestion and GI motility decreases with age.
Just as muscles become more easily fatigued as the body ages, the muscles in the GI tract also slow down. Furthermore, the stomach as the body gets older. These two changes combined can lead to digestive problems. Probiotics can help support health and function of the digestive tract.
Vitamin D
Over the past decade, researchers have been learning more about vitamin D — also known as “the sunshine vitamin” — and how crucial it is for the body on a daily basis. This comes on the heels of what some researchers have been calling “.” It’s estimated that about worldwide are vitamin D deficient.
Depending on the research at hand, experts believe that at least half of the body’s vitamin D is taken in through exposure to sunlight, with some believing it’s as much as 90%. Of course, people who live in colder climates have fewer opportunities to soak up vitamin D from sunshine.
The remaining amount of in the body is absorbed through the diet. However, it’s difficult to get the necessary amount of vitamin D through the standard American diet.
The other main issue at hand is that sunscreen literally blocks the production of vitamin D in the body. While the importance of wearing sunscreen to protect the skin from the sun’s harmful UV rays cannot be understated, it’s also worth noting that this is also a contributing cause of vitamin D deficiency.
Vitamin D plays a vital role in our bodies, affecting . One of the most important things it does is assisting the body in calcium absorption. Of course, calcium is necessary for bone integrity and overall bone health. Adequate calcium and vitamin D throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis.
In addition to calcium absorption, vitamin D supports muscle movement and the , and is necessary for nerve function because it helps carry messages between the brain and the rest of the body. Severe vitamin D deficiency has been linked to severe health issues, including a particularly tragic instance of in an infant.
Deficiencies can manifest in many ways, such as fatigue, lower back pain, sullen mood, hair loss, muscle pain, skin disorders, and frequent illness. However, these symptoms aren’t quickly associated with a vitamin D deficiency because these symptoms have other common causes or can be explained away by insufficient sleep, stress, or overexertion.
Most high-quality multivitamins contain the recommended dose of vitamin D (2,000 IU/50 mcg or more), which is a very convenient way of supplementing this critical vitamin. It is possible to get too much vitamin D, so be sure to check with a practitioner for recommendations if considering a higher dose.
How Do I Know if I Need a Nutritional Supplement?
All of this information begs the question: how do you know if you should be taking a nutritional supplement? And if so, what kind of supplements should you take?
“There is a high probability that you are nutritionally deficient if you’re eating the Standard American Diet (appropriately abbreviated SAD),” quips Teitelbaum. “Half of the vitamins and minerals normally present in food are lost because of the 140 pounds of sugar per person added to the American diet each year in food processing, 18% of our calories coming from white flour, and other food processing and mass farming losses. This is the first time in human history where people are often both obese and malnourished at the same time.”
Even those not following the standard American diet may need some additional nutrition support. Those following a restrictive diet, such as vegan or vegetarian, low-calorie, weight management or any other kind of therapeutic diet often need some form of supplementation because of the limited amount and number of foods they include.
In terms of specific deficiencies, Thibault has found that “individuals who follow specific diets, such as vegans and vegetarians may be low in vitamin D, omega 3s and B12. The elderly population oftentimes have very inadequate diets lacking important vitamins and minerals. Vitamin supplementation may be a great idea for these types of individuals”
Sears says that in order to get the necessary vitamins and nutrients from food, one must eat 10 servings of fruits and vegetables every single day. When patients ask him if they should be taking a multivitamin, this is the information he asks about. If they’re eating fewer than 10 servings (which, ), he recommends they take a multivitamin.
Of course, each individual’s health history may indicate the need for particular types of supplementation, including acute support needs, such as trauma or surgery, in addition to long-term support needs as identified by a practitioner.
At various times throughout the course of life, practitioners may recommend taking a vitamin or supplement to help support the body as it changes. For example, because calcium and vitamin D supplements help prevent osteoporosis, they are usually recommended to aging populations (particularly women).
Additionally, all pregnant women are instructed to take a prenatal vitamin. Many OBGYNs will even recommend that women hoping to become pregnant take a folate or folic acid supplement because folate is especially important in early pregnancy for the normal formation of the baby’s neural tube (which becomes the spinal cord).
According to Thibault, “the most common signs of vitamin and mineral deficiencies include hair loss, bleeding gums, dental caries, brittle hair/nails, skin abnormalities, fatigue, depression, and poor vision.” If you’re experiencing any of these symptoms, contact your practitioner, who can order a blood panel to test for your vitamin levels.
Nutritional Supplements as Part of a Healthy Lifestyle
Many practitioners advise their patients that a daily multivitamin is a good place to start — typically a high-potency multivitamin will provide most of the vitamins and minerals for which an individual is deficient. Sears says that the risk of overdosing on any given vitamin is low, given that the amount in the multivitamin is less than 500% of the RDI.
Of course, vitamins and supplements cannot replace or completely make up for an insufficient diet. Supplements are exactly what their name suggests they are: a way to supplement a healthy diet. “Eating a plant-based diet with lean proteins, fiber, omega-3 fatty acids, antioxidants, phytonutrients, and complex carbohydrates is a great way to increase the quality of your diet,” Thibault says.
Any concerns about specific symptoms should be directed to your practitioner, who can order the necessary tests and will be able to properly assess and diagnose any deficiencies and other medical conditions. It’s always a good idea to keep a log of your symptoms, particularly if they’re intermittent.
As always, be sure to check with your practitioner before taking any new vitamins or supplements, especially if you are taking medications.
Are you interested in learning more about the supplements mentioned in this post? Check out these articles with additional pro tips: