7 Important Supplements Your Body May Be Missing

​If you were at my house in the morning, you’d see me organizing and sorting supplements into piles for myself and my kids.  It looks like a pharmacy on my kitchen counter in the midst of breakfast.  And if we go out of town for a few days, you’d better believe I’m packing these little gems and sorting them into containers for each of us. 

For me, I try to make sure I’m getting a majority of my nutrition and vitamins from my food.  But sometimes, it doesn’t happen to the level I want, or I know I could benefit from a little bit more in a particular area.  For me personally, calcium is a big area I miss out on as a lot of my diary is limited.  I get calcium from other sources, but a supplement really helps if I go through a period of eating little to no dairy. Supplements are a great way to fill in a few of the missing nutrients that you may not be getting on a regular basis.  

Plus as we age, our bodies may need a bit more of different vitamins or minerals.  There are also some added lifestyle benefits to many of these as well.  Some supplements will aid in your sleep health as well as the health and appearance of your skin. 

The important thing to remember is that not all supplements are created equal.  There are a lot of vitamins and minerals on the market and some contain more fillers and less of the good stuff.  Do your research before you buy, and even consult a nutritionist, naturopath or doctor if you’re having trouble knowing what to look for.

Below are some of the best supplements you can take to enhance an already healthy lifestyle:

Probiotics

Probiotics were added to our daily routine a few years ago after a nasty winter of antibiotics for my then two year old.  We needed to rebuild the good bacteria in her gut and we never stopped using them after that.

Probiotics are important for the health of the gut and the immune system in general (Study about Probiotics).  They keep the good bacteria flourishing, which prevents the intestines from digestive problems as well. 

There have also been links to probiotic supplements and the link between gut health to our mood and mental health. (Probiotics affects on mood and mental health)

While probiotics is widely used for improving the health of our internal digestion, it is also being used more in athletes to promote endurance during training (Probiotics and athletics).

Eating fermented foods and yogurts can help increase your natural intake of probiotics, but you can also find high quality supplements as well.

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Omega-3 Fatty Acids

Omega-3s  are pretty well known around the health world. They’re known to be a great addition to your daily supplements as most of us probably don’t eat enough foods that contain these Omega-3 Fatty Acids. 

There are so many benefits to taking these supplements for both your body and brain.  In fact many of the benefits have been studied and researched, so the evidence is backed by science.

• Great for your skin (Study 1) (Study 2) 
• Improve Bone & Joint Health (Study)
• Improve Sleep (Study 1) (Study 2)  
• Fights Inflammation (Study) 

Look for a high quality Omega-3 Fatty Acid supplement, which can make call the difference.

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Magnesium

I recently read that Magnesium is one of the most abundant minerals in our bodies.  It is really beneficial to our bodies, habits and overall health, but we often don’t get enough of it.

Magnesium is also really beneficial to those who exercise, as it can boost their performance and helps relieve muscles that can be sore (Magnesium for athletes).

Magnesium is another supplement that has anti-inflammatory benefits.  In fact, those who have lower levels of magnesium have been linked to chronic inflammation, which leads to premature aging, obesity and chronic disease. (Magnesium for inflammation)

If you have trouble falling asleep because your mind is racing, this is a supplement can help.  Magnesium helps with falling asleep and calming the mind.  If you suffer from insomnia, it can also lower the instances  and occurrences. (Magnesium for sleep)

You can probably get a decent amount of magnesium in your every day diet with things like almonds, cashews, avocado, black beans and spinach.

But if you’re looking to add a bit more to improve sleep or reduce inflammation, finding a high quality supplement can really help.

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Vitamin B12

​There are several different types of vitamin B complexes out there.  B12 is naturally found in animal products and so many of us don’t get this vitamin enough in our diet.  Our bodies also does not produce this vitamin on its own, which is one of the reasons it is supplemented.

Vitamin B12 is great for bone health, especially for women.  It may even prevent osteoporosis. (Vitamin B12 for bone health) (Vitamin B12 for Osteoporosis) (https://www.ncbi.nlm.nih.gov/pubmed/12612156) (https://www.ncbi.nlm.nih.gov/pubmed/15619681).  

It’s also an excellent way to support your hair, skin and nails. (Vitamin B12 for Skin)  And let’s be honest, who can’t use that!?  Studies have shown, however that if you already eat a well-balanced, nourishing diet, you’re unlikely to see any improvement to your skin, nail strength or hair health when taking Vitamin B12. (Vitamin B12 for Hair & Nails)

Another added benefit is that VitaminB12 is great for a boost of energy in the morning. (Vitamin B12 for Energy)  B12 doesn’t necessarily give you prolonged energy, but a burst of energy as it’s ingested.  It doesn’t store any energy in your body and is water soluble, so it travels rather quickly.  But it may be good to give you a morning boost.

And how about a mood boost?  Vitamin B12 plays a very important role in metabolizing and disbursing serotonin throughout your body.  Typically, decreased serotonin production is correlated with a depressed mood.  By increasing production with the help of B12, it can improve your mood and reduce symptoms of depression. (Vitamin B12 for Depression)

But it’s important to remember that if you are on a strict vegan diet or eat little to no animal products, you may be missing out on this important vitamin.  That’s when supplementing is a great idea.

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Collagen Peptides

Collagen, as you may know is an abundant protein in your body.  Collagen affects our skin and also is a major component of bone health and joint health.  Collagen Peptids is often taken in a powder form, as it is easier to be broken down in our bodies and easier to absorb.

Because it plays a major role in the elasticity of your skin as well as hydration, it can help by reducing wrinkles and slowing the aging process of your skin (yes please!) (Collagen Peptides for Skin) (Collagen Peptides for Wrinkles)

The main reason most people end up finding collagen peptides in the first place is to help with joint pain.  If you’re an athlete of any kind, you’ve probably had at least some pain in a joint at some time.  Runners and those doing high impact exercise may notice this even more.  Collagen Peptides help reduce the amount of inflammation in the joints, which leads to better support and pain reduction (Collagen Peptides for Joints) 

Collagen Peptides also promote heart health as the collagen provides support to your arteries and blood vessels. (Collagen Peptides for Heart Health)  It also increases the levels of your good HDL cholesterol, which can play a part in heart health (Collagen Peptides for Cholesterol)

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Vitamin D

​Good old Vitamin D -- it’s nature’s cure for everything, right?  As a Minnesotan, we definitely supplement Vitamin D in the winter.  While we still get outside in the cold and snowy months, I want to make sure that the lack of sunlight and more time indoors isn’t affecting our bodies.

During cold and flu season is when our bodies need Vitamin D the most in order to support a healthy immune function.  A study showed that just supplementing Vitamin D in children for 4 months during the winter reduced their risk of Influenza A by over 40 percent (Vitamin D for Influenza).

That reason alone is enough for me to supplement it for the whole family.  But Vitamin D has other benefits as well.  It’s also important for healthy bones (when paired with calcium).  It can prevent osteoporosis.

Another reason you might want to add Vitamin D to your mix is that it helps regulate emotions and mood and can help with anxiety and depression. (Vitamin D for Anxiety).  

Finally, it’s also been shown to reduce the risk of developing certain diseases.  Multiple Sclerosis (Vitamin D for Multiple Sclerosis) and heart disease (Vitamin D for Heart Disease) are two in particular.

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Zinc

Zinc is found in many food sources, however, many of the grains, cereals, and snacks have don’t contain the mineral zinc, but a synthetic form of zinc. 

This mineral is essential in the body and helps immune function as well promotes healthy skin. 

If you’re fighting off a cold, zinc can be a great addition to your supplements.  It’s been shown to reduce the length of a cold virus by about a third (Zinc for the Cold Virus).  It can also help promote a healthy immune response if you’re trying to avoid getting sick all together (Zinc and the Immune System).

One of the big benefits of Zinc is that it can decrease levels of inflammatory proteins in your body.  (Zinc for Inflammation)  Inflammation in the body is what leads to various types of diseases  and illnesses, so the goal is to have a body free of inflammation. 

Skin health, whether it be maintaining clear skin or improving the appearance of aging skin, Zinc can help with both.  Zinc has been shown to decrease acne and breakouts (Zinc for Acne) as well as increase the healing power of your skin and it’s protein (Zinc for Skin). 

​While a healthy diet is really the most important, it may be worth it to add a few supplements into your routine to fill in the gaps.  What supplements do you take?

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