Maintaining long-term wellness starts with giving your body the nutrients it needs to function at its best. While a balanced diet is the foundation of good health, modern lifestyles, stress, and nutritional gaps can make additional support beneficial. That's why many people turn to these supplements for good health to support energy, immunity, heart health, digestion, and overall vitality.
In this article, we'll explore some of the top supplements that can help support a healthy, balanced lifestyle.
What Supplements Are Important For Overall Good Health?
1. Vitamin B12
Vitamin B12 is essential for the production of red blood cells, as well as playing a vital role in the nervous system, maintaining healthy nerve function. Perhaps one of the biggest complaints associated with vitamin B12 deficiency is significant fatigue. This is also one of the first noticeable benefits of vitamin B12 supplementation.
B12 is only naturally available in animal products (meat and cheeses), and as such, vegans are often told to supplement with, or at the very least increase their intake of, B12-fortified foods. It is often recommended that elderly individuals supplement with B12, as well. As we age, our bodies are less efficient at absorbing B12, due to a decline or complete lack of a substance called intrinsic factor. Individuals who suffer from gastrointestinal disorders such as Crohn’s, Ulcerative Colitis and IBS should also supplement with extra B12, as gut inflammation will affect B12 absorption.
B12 is available in a sublingual tab, which helps to bypass any gastrointestinal issues that may be impacting absorption. B12 is also available as an intramuscular injection for the same reason. Have your serum B12 levels checked through your MD or ND to find out if B12 supplementation is right for you. 1000 mcg/day, more if compensating for acute deficiency.
2. Chia
Almost everyone knows of the novelty item the 'Chia Pet'… and now, we know just how healthy these little seeds are as a food, too! The fibre in chia seeds actually slows down digestion, which also slows down the release of blood sugar, and keeps blood sugar levels balanced (important for diabetics). This also means increased satiety, leaving us fuller longer, and less prone to cravings and impulse snacking. This high fibre snack may also help lower high cholesterol levels, support healthy and regular bowel movements, necessary for detoxification. Chia seeds are also high in Omega-3 fatty acids, calcium, manganese and phosphorus, as well as protein. Not bad for a tiny little seed! 2 Tbsp./day.
3. Coconut Oil
Coconut oil is by far one of the most popular natural health products – and rightly so. So why is coconut oil so great? For one, its a quick burning energy, meaning it's a fat that we utilize quickly. It's a“good” fat that won’t make us fat. As long as it's consumed in moderation. Coconut oil is high in lauric acid, a specific fatty acid that is found in breast milk, just one of the many reasons experts say “breast is best”! Coconut oil can also be used topically, as a moisturizer, lip chap and the list goes on and on. Because coconut oil is naturally antibacterial and anti-fungal, it can also help fight infection, inside and out! But it doesn't stop there. Coconut oil retains its nutrient value at relatively high heat, meaning it's perfect for cooking, stir-frying or baking. It really does deserve all its hype!
4. Curcumin
Another fan fave is curcumin. Curcumin is a compound of the spice turmeric, giving it its bright yellow colour. It’s a very effective anti-inflammatory. What does this mean for us? Well, simply put, if inflammation is at the root of all disease, then curcumin could be an amazing prevention tool. It can be used to treat joint pain and stiffness, inflammatory bowel issues, such as Crohn’s and Ulcerative Colitis, as well as antibacterial, antiviral, and antimicrobial. Curcumin is also a liver tonic, used in the treatment of jaundice and liver disorders, as well as supporting detoxification. Curcumin is best absorbed with food/fat. Dosage ranges vary greatly depending on the quality of the supplement and the condition being treated. Consult your Naturopathic doctor for the dosage that’s right for you.
5. Enzymes
Digestive enzymes, whether it's proteases, amylase, lipase, papain, or betaine, can make up for your otherwise less-than-optimal digestive process. When there is inflammation in the gut, no matter what the root cause, when pH is out of whack, no matter what the cause, or as we age, when we’re stressed… these are all scenarios that can lead to an impairment in our own production (or complete lack of production) of pancreatic enzymes. This only leads to further inflammation, nutrient deficiencies, symptoms such as gas and bloating, and a slew of other issues if unaddressed. Follow package instructions, generally 1-2 caps with large meals.
6. Greens
Greens have always been a staple on top supplement lists. This is because this green goodness of supplements provides all the essential amino acids, GLA (an essential fatty acid), chlorophyll, vitamin K, beta carotene, anti-viral, and potent detoxifying power, all in one place. That is, with a high-quality greens supplement. Your best bet is to find something that contains a number of these green superfoods in combination. Look for ingredients such as spirulina (blue green algae), chlorella, wheat grass, barley grass, and many more ~ 2 tsp./day. Dosage recommendations will vary by brand/quality.
7. Magnesium
Researchers estimate that up to 75 % of our population may be deficient in magnesium. And we're saddened to say, this has a lot to do with diet. Many modern-day diets contain white flour, sugar and highly processed foods, all of which lack this ‘miracle mineral’. Add in the fact that our soil has been so drastically depleted of nutrients, consumption of alcohol, refined sugar, many cardiovascular medications, and even stress, and there you have the answer to your mysteriously depleted magnesium. Supplementation may be necessary to make up for deficiencies. It’s also important to know that B6, D3, and selenium are necessary for effective absorption of magnesium. So why IS magnesium so important? Magnesium deficiency has been associated with fatigue, weakness, anxiety and irritability, irregular heartbeat, increased blood pressure, constipation, muscle cramping, menstrual cramping, headaches/migraines, diabetes, impaired calcium absorption, and increased inflammation… just to name a few. Dosage: 250-750 mg/day.
8. Omega 3
The evidence supporting the use of fish oil, and other plants-based omega 3 fatty acids just continues to mount. The long-chain fatty acids in fish oil, EPA and DHA, are anti-inflammatory, blood-thinning, and immune-balancing. They are indicated for the treatment of arthritis, mood disorders, such as depression, ADD, ADHD and autism, autoimmune conditions, brain development and function in general, as well as coronary heart disease, high cholesterol and heart arrhythmias. In other words, we should all be taking fish oil. If you are a vegan and avoiding animal products, using plant based omega 3’s, such as flax, can have similar benefits. Aim for 2000-3000 mg EPA and DHA combined daily. Take with food.
9. Probiotics
They may not be ‘new’ on the supplement scene, but we are learning more and more about the vital role that our gut plays in the healthy functioning of our immune system. A healthy gut flora is a huge part of this. If the ‘good’ bacteria outnumber the pathogenic bacteria, we don’t become infected; it’s as easy as that. Probiotic supplementation, as well as avoidance of inflammatory foods, along with a healthy diet, low stress, and no antibiotics, can keep our intestinal flora flourishing, and our immune system working strong. Look for a Multi-strain probiotic, 5-7 different strains, around the 5-10 billion mark.
10. Vitamin D
Vitamin D3 has been high on the list of the most popular supplements for years now. It's not only because in North America we have to supplement during the winter months (did you know that we simply do NOT get any vitamin D3 from sun exposure in North America during the winter?) but more so because every year we learn more and more about how beneficial this fat-soluble vitamin is for so many aspects of our health. From immune support and balancing, to mood-enhancing and bone-protecting actions, there is really little that this fat-soluble vitamin is not good for. During the winter months, aim to get 2000-3000 IU daily, more if you are treating an acute cold or flu.
11. Vitamin K2
This important fat-soluble vitamin is only recently getting proper recognition for its great work, not to mention being let off the hook for a blood clotting effect that it doesn’t possess (that’s K1!). Vitamin K2 is important for both heart and bone health. Vitamin K2 is responsible for getting calcium to where it needs to be – bones and teeth – and removing it from where it shouldn’t be – like arteries and soft tissue – and where it can cause damage. K2 is also important for the absorption and utilization of vitamin D3. Vitamin D toxicity is also associated with abnormal calcification, but is now thought to be more a symptom of K2 deficiency than too much D3. There is some research to suggest that K2 may also play an important role in mutated cell prevention, as it controls cell growth. Yet another reason to supplement. K2 is not thought to be associated with toxicity the way other fat soluble vitamins (D, A) can be, but its likely that 200 mcg/day is all you need to kick start your body’s K2 dependent proteins (which move calcium to where it needs to be!)
12. Protein
Whey Protein
Find your whey back to health with a high-quality whey protein. More than just a tool for the avid body builder, whey protein helps to support the immune system, is an anti-inflammatory, and may help to lower cholesterol levels. Whey can help increase protein levels, helping to stabilize blood sugar and optimize metabolism for weight loss. It also helps with post-workout recovery and repair, without bulking (a common misconception!). A good quality whey protein is the best non-vegan option in protein powders! 1 scoop/day.
Vegan Protein
Customers went a little 'vega-crazy' this year, but it's not hard to understand why. Vega makes a mean vegan anti-allergenic protein, and this year they proved they weren't finished wowing us. They went one step further, to design a sports performance line: pre-, during-, and post-recovery workouts/sport/training. These powders are made with pea, brown rice, and hemp proteins, just to name a few, giving them all the essential amino acids, as well as making them high in fibre. They taste great, too! One scoop a day. Next year, watch out for their recycled containers, further reducing their carbon footprint.
