If you want to maximize your nutrient intake with high-quality supplements, read along. You’ll get the lowdown on essential vitamins, minerals, and more to support immunity, energy, and overall health. Discover the must-have supplements for every stage of life!
We’re bombarded daily with contradictory messages about nutritional supplements. One day they’re touted as miracle cures by wellness gurus, the next they’re vilified as dangerous wastes of money by the media. Where’s the truth? As is so often the case, it lies somewhere in the balanced middle.
The reality is that for many people, high-quality supplements can provide a valuable nutritional insurance policy when our diets alone fall short. And the sad fact is, most Americans’ diets are lacking in vital nutrients due to factors like an overabundance of processed foods, soil depletion, and hectic lifestyles that lead to poor eating patterns and nutrition gaps. Nutritional studies show a large percentage of Americans fall short of meeting the recommended daily intake for many nutrients. Almost everyone is deficient in vitamins D and E, over a third lack sufficient calcium, magnesium, and vitamin A, and nearly half would be deficient in vitamin C without fortification or supplements. Despite food fortification efforts, many still fail to meet average nutritional requirements, indicating a need for improved diets and awareness.
Nutrient deficiencies have been linked to an array of chronic conditions like type 2 diabetes, metabolic syndrome, depression, anxiety, autoimmune diseases, fertility issues, and more. Yet study after study shows that 80% of chronic diseases are preventable with a diet rich in the vitamins, minerals, antioxidants, and other protective compounds that fruits, veggies, and other whole foods provide.
On top of that, the daily onslaught of environmental toxins we all face burdens our bodies’ detoxification systems, taxing our stores of nutrients like vitamins C, E, zinc, and other antioxidants that help neutralize damaging oxidative stress. Protective nutrients mean less inflammation, better elimination of toxins, clearer thinking, more energy, and even slower ageing.
While I’m a huge proponent of getting as much of our nutrition as possible from clean, whole foods first, the reality is that even with the best intentions, it’s extremely difficult for most people to get all the nutrients we need from diet alone every single day. Busy schedules, lack of access to fresh foods, poor cooking skills, and Agricultural practices that strip nutrients from soil – any number of factors can thwart getting optimal nutrition from food sources alone.
That’s where supplementation can help fill in the nutritional gaps and give us a boost of nutrients that are difficult to obtain in sufficient amounts through diet. Based on decades of research and my own clinical experience, here are the basic dietary supplements I recommend for most women:
A high-quality multivitamin/multimineral: This provides a strong nutritional foundation of vitamins, minerals, and phytonutrients. Look for a whole food or food-derived formula without synthetic nutrients, dyes, or other unnecessary additives. Just one per day can cover your basic needs.
Core supplements almost everyone needs
Vitamin D3
This crucial nutrient is responsible for hundreds of functions, from supporting immunity and bone health to protecting against cancer, diabetes, and other diseases. Most people don’t get enough vitamin D from sun exposure or dietary sources, so I recommend 2000-4000 IU of D3 daily.
Magnesium
An incredible 75% of Americans are deficient in this important mineral. Magnesium is anti-inflammatory, helps regulate blood sugar, and supports nerve, muscle, and psychological functions like preventing anxiety, depression, and insomnia. I suggest 400-600 mg of magnesium glycinate or citrate daily.
Omega-3 fish oil or vegan EPA/DHA
These healthy omega-3 fats help reduce inflammation, promote heart and brain health, regulate mood, and more. For non-vegans, take 1-2 grams of a high-quality fish oil concentrate daily. Vegans should opt for an algae-based EPA/DHA supplement at a slightly higher dose.
These core supplements provide a great nutritional foundation that will help cover basic nutrient needs. However, you may require additional nutrient support depending on your specific life stage, health status, or goals. For example:
During pregnancy
A prenatal multivitamin tailored for this stage is essential, providing optimal folate, iron, iodine, vitamin D, and other key nutrients for mom and baby. Probiotics may help prevent preterm labour.
While breastfeeding
Keep taking your prenatal vitamin, and supplement with 4000-6000 IU of vitamin D3 to ensure your breastfed baby gets enough of this vital nutrient.
Perimenopause/menopause
The nutrient needs of women in this stage increase for bone-supportive nutrients like calcium, vitamin K2, magnesium, and boron, as well as antioxidants like vitamin E and anti-inflammatory compounds like turmeric/curcumin.
As we age, higher amounts of vitamin D, calcium, magnesium, K2, antioxidants like resveratrol, and anti-inflammatories become beneficial for countering oxidative stress, reducing disease risk factors, and promoting longevity.
If you have specific health issues like joint pain, autoimmunity, digestive problems, or other chronic conditions, targeted supplements can provide nutritional support, but should be used under the guidance of a qualified practitioner.
When it comes to buying quality supplements, the options can feel overwhelming. My top tips are purchasing from reputable, well-vetted brands at high-end grocery stores, supplement shops, and trusted online sources. I prioritise non-GMO, organic, additive-free formulas, favour food-derived over synthetic nutrients when possible, and avoid products making outrageous, too-good-to-be-true claims!
And don’t forget – supplements are intended to be just that, supplementary to a healthy diet. Food should always be your primary source of nutrition. But high-quality nutritional supplements can be a convenient, relatively inexpensive way to cover your dietary bases and optimize your intake of nutrients that are difficult to get in sufficient amounts from food alone, no matter how diligent you are with your diet.
How you can get better results and maintain them
You might need personalised guidance and information on navigating the world of supplements and optimizing your nutrient intake for your specific life stage, health goals, or circumstances. I invite you to book a one-on-one consultation with me. We can assess your unique nutritional needs and I can make specific, targeted recommendations to help you feel your best.
Tap here to learn more and schedule a consult
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