9 Supplements That You Need To Add To Your Diet To Boost Your Health

Do you need supplements to boost your health? Many people believe that they can get adequate nutrition from ingredients in their kitchen rather than taking additional supplements. However, realistically, this isn’t possible. Even a balanced diet may not fulfil all your nutrition needs. And Vitamin deficiencies are highly associated with chronic diseases. 

Fortunately, there are various supplements that you can add to your diet to boost your health and your athletic performance. Read this article to find out what they are!

Table of Contents

1. Multivitamins

Multivitamins are crucial supplements when it comes to optimising your health. But unfortunately, most people don’t have their nutrition needs fulfilled through diet alone. Several studies also show that today’s produce is not as rich in essential minerals and vitamins as it was decades ago.

One report demonstrates overwhelming vitamins B12, B6, C, and E deficiencies, along with insufficient intake of magnesium and folic acid among the population. Supplementing your diet with a multivitamin can help keep your vitamin levels in check. It will guarantee that your body receives the nutrients it needs to function well.

Supplements

2. Calcium Supplements

Everyone knows that calcium is among the most important nutrients when it comes to promoting bone health. However, what many people don’t know is that calcium can also be very beneficial for blood sugar control and maintaining a healthy metabolism. Research also reveals that when combined with vitamin D, calcium can aid with diet-related weight loss. 

3. Zinc

A large number of people consume zinc supplements whenever they start feeling sick. This is because this mineral fulfils a wide array of purposes. Zinc is among the most abundant minerals that can be found in the human body. Therefore, consuming a balanced diet with adequate zinc intake is vital if you want to ensure optimal health. For one, this mineral serves as an essential cofactor for over 300 distinct enzymes. This means that these enzymes can’t function well without zinc. 

Additionally, research shows that Zinc can promote better immune function. It can also help maintain stable levels of blood sugar and support the health of the heart, skin, and eyes.

It was also found that individuals who supplemented with Zinc while they were sick experienced a reduced cold duration by a day. Researchers are still not sure about the mechanism behind this process. 

However, it is believed that Zinc stops the cold or the virus from making its way into the cell. It’s also theorised that the mineral can reduce the inflammatory cytokines found in the blood. Besides boosting the immune function, Zinc supplements can help in other areas, such as speeding up the process of healing from wounds, supporting better brain function, and even aiding with acne. 

4. Fish Oil Supplements

Fish oil supplements supply the body with necessary omega-3 fatty acids, which help control inflammation. Omega-3 fatty acids are incredibly important and can be obtained through health supplements and diets that are rich in seafood, nuts and seeds, and plant oils. Sufficient omega-3 intake is vital to ensure immune, respiratory, musculoskeletal, and cardiovascular health. 

Research also suggests that supplementing your diet with fish oil can help you regulate your blood pressure, support your immune function, and enhance your mood. These supplements were also shown to aid with weight regulation and maintenance and keep joints and muscles healthy. 

A study even revealed that fish oil was a great alternative for many over-the-counter painkillers in the management of lower back and neck pains. To ensure that you’re receiving adequate fish oil intake, incorporate 500 to 900 mg of the supplement into your diet. Eating 3 servings of mackerel, salmon, sardines, anchovies, or other oily fish a week is also recommended as it can promote optimal health. 

5. Vitamin D Supplements

Our bodies naturally produce vitamin D when they’re exposed to the sun. However, sun exposure is often not enough to serve the body’s needs. Additionally, there are numerous factors, such as ageing, winter, darker skin pigmentation, clothing, and sunscreen that stand in the way of the body’s ability to receive vitamin D. vitamin D is essential to ensuring that the body maintains a regular response to inflammations, bone integrity, muscle strength, regular calcium absorption, a healthy immune system, and much more. 

Studies also reveal that with adequate vitamin D levels, you are at a lower risk of developing stress fractures and upper respiratory tract infections.

6. Iron Supplements

Iron is among the most important supplements in terms of healthy metabolism, development, and growth. It is also necessary to ensure the proper functioning of the cell and is integral to the creation of many hormones. Iron plays a significant role in the transportation of oxygen in red blood cells.

Iron supplements are particularly beneficial for individuals who suffer from specific types of Anaemia. Anaemia comes with many adverse symptoms like fatigue, dizziness, and weakness. However, those diagnosed with anaemia should still go to a healthcare provider for a proper treatment plan. 

Iron supplements are primarily prescribed for people with anaemia that result from chemotherapy, heavy menstrual cycles, pregnancy, and kidney disease. Young children, infants who were born preterm, pregnant women, people with chronic illnesses like heart failure, and teenage girls are often at higher risks of developing anaemia.

 

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7. Folic Acid

Folic acid is the synthetic alternative of folate, which is a vitamin commonly known as vitamin B9. Folate’s main function is to aid the body’s generation of healthy red blood cells. It is naturally found in some foods. Folic acid supplements can help you treat anaemia that results from folate deficiency, or prevent it in the first place. Pregnant women should consume 400 micrograms of folic acid daily. It is also recommended for all women who are at child-bearing age, as the supplement can help diminish the risk of some birth defects and development issues like spina bifidia. When pregnant women consume folic acid, this can promote the proper and healthy development of the unborn child’s spinal cord, skull, and brain. 

Those who are on methotrexate, which is a medication primarily used to treat psoriasis, arthritis, and Crohn’s disease, can particularly benefit from supplementing their diets with folic acid. This is because it can help curb or diminish the medication’s unwanted side effects. You can obtain folic acid with a prescription and can either have it in liquid form or as a tablet. Tablets that contain lower doses of the vitamin can be found at supermarkets and pharmacies. 

The supplement works because it guarantees that your cells operate at optimum efficiency and promote the growth of the tissues in your body. Folic acid also plays a role in the creation of proteins and DNA in the body. You can support your supplement intake and normal diet with foods that are rich in folate, like seeds, leafy greens and vegetables, and nuts. Lettuce, avocados, peanuts, and broccoli are particularly rich in that vitamin. 

8. Magnesium Supplements

Magnesium is another essential supplement to take if you want to guarantee optimal health. Magnesium is a necessary component of over 600 enzyme bodily reactions. The WHO reveals that around 75% of American adults don’t receive the recommended daily magnesium intake. A deficiency in magnesium levels can result in weak bones, problems with vitamin D metabolism, and irregular heartbeats and blood pressure.  On top of all that, magnesium supplements are excellent if you have trouble with calming down and keeping your cool. 

This mineral is known to induce relaxation and help you stay collected. This is because magnesium effectively supports your efforts in battling the effects of stress that take place in your entire body. This mineral can also help you maintain a healthy sleep cycle, which is a very important element when it comes to stress management and relaxation. 

Additionally, this miracle supplement is also related to the body’s immune response. If you struggle with pills, you may not feel comfortable swallowing magnesium supplements as they’re typically rather big. This is why you may benefit from consuming the mineral in powder form after mixing it with water. Besides being just as equally effective, powdered supplements usually come in a variety of flavours, 

9. Probiotic Supplements

Probiotics are very important when it comes to maintaining a healthy gut. These are beneficial or “good” bacteria that aid in the proper function of the gut. This makes them vital for ensuring your overall health. This is because nutrients are absorbed and digested through the human gut. Like there are good bacteria, there are harmful ones that can compromise our health. This is why when there’s an imbalance in the gut bacteria, such as probiotic deficiency, you are also likely to end up with nutrient deficiencies. 

Using vitamins and other vitamins, as well as maintaining a healthy diet will not help if the gut bacteria are not balanced. Probiotic supplements were proven to be beneficial in numerous areas. This includes weight management, enhancing the immune system and function, promoting better brain health, and regulating the immune system. Supplementing with probiotics can also help you battle the side effects that come with antibiotics, NSAIDs, and other medications. 

Conclusion

Sometimes, no matter how balanced our diets are, our bodies still don’t receive the nutrients, minerals, and vitamins that it needs in sufficient quantities. A deficiency in either of those components can prevent the body from efficiently conducting its regular functions. Lastly, taking these 9 supplements that we just mentioned can help you achieve optimal health.

 

Related: High Protein Vegan Foods: A Vegan Cooking Guide 

March 21, 2022

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