Supplement Recommendations from a Registered Dietitian

Vitamins and supplements are a hot topic. When you walk into a vitamin shop or pharmacy it can be confusing to figure out where to even start.

Which ones do you need, if any?

What's the purpose of vitamins?

Vitamins and supplements are typically used to fill the gaps in our diet to ensure we are getting proper amounts of certain vitamins and minerals or to lower risk of future health issues. A question I hear a lot: If I eat a well balanced diet, do I need vitamins? My professional opinion is, YES!

So, which ones? Keep in mind there are always exceptions, but I want to give you a list of what I consider the essential, daily vitamins!

Multivitamin

A high quality multivitamin should be at the core of our supplement list. Unfortunately, as our foods become more modified and our soil becomes less nutrient dense, it's important that we take a daily multivitamin to fill in the gaps that we are missing from diet alone. Multivitamins are especially recommended for older individuals and those that may be unable to consume a variety of foods or may be missing an entire food group (vegan/vegetarian/extreme low carb diets, etc). At the very least, I always recommend a vitamin D and vitamin B complex. Recommendation linked here: Multivitamin

Turmeric (Curcumin)

Curcumin is a great supplement for individuals that experience any type of inflammation whether that be internal or external. Inflammation and oxidation (free radicals) in the body are believed to be one of the mechanisms behind many health issues and diseases including cancer, arthritis, Chron's, diabetes and many more. Additional studies have even shown benefits in brain health, memory and improved attention.

There’s also some evidence that curcumin can boost the brain neurotransmitters serotonin and dopamine. This feature of curcumin has been added to the treatment plan for depression in some individuals. Tip: If you're taking a turmeric supplement, it is recommended to add black pepper to increase absorption of curcumin. Thorne is a great supplement brand with a curcumin supplement with 29x the absorption! Recommendation linked here: Curcumin (Meriva)

Fish Oil (Omega 3)

Omega 3 is thought to play a role in improving depression and anxiety, reduced risk of heart disease and certain cancers when taken in high doses.

An important clarification I want to make when it comes to this supplement - not all Omega 3's are created equal. There are two types of Omega 3s that are the most useful - EPA (eicosapentaenoic acid) and (docosahexaenoic acid) DHA. These two omega 3 fats are found in fatty fish. Tip: The omega 3s found in nuts and seeds is not as useful at EPA and DHA. These should not be used as your sole source of Omega 3. If you are not consuming fatty fish 2-3 times per week, you may want to consider adding an Omega 3 supplement.

Recommendation linked here: Omega 3

Probiotics

The balance or imbalance of bacteria in our gut is directly linked to overall health and disease. Our gut health plays a huge role in our immune system, digestion, brain and nerve communication, mental health, weight maintenance, hormone balance and general health and well-being. Probiotics are live bacteria that help to create balance in the gut and restore healthy bacteria while killing off the "bad" bacteria. Probiotics have been shown to help with everything from the common cold to allergies, IBS, eczema, constipation and other digestive issues. What to look for in a probiotic: 1. Multiple strains of bacteria (i.e. Lactobacillus and Bifidobacterium) 2. Acid-resistance capsule 3. 10-100 billion live organisms per dose Recommendation linked here: Probiotics

Magnesium

Magnesium is the 4th most abundant mineral in the body. It is possible that you are not getting enough magnesium, even in a healthy diet. Every cell in our bodies contains magnesium and needs it to function properly. It is a necessary cofactor to energy creation, protein formation, muscle movements and nervous system regulation. Magnesium is known as a natural muscle relaxer and has shown benefits improving depression symptoms, lowering blood pressure, decreasing inflammation and constipation relief.

There are several forms of magnesium. Magnesium citrate is the recommended form for best absorption. Despite it's importance, only about 50% of individuals in the US are getting recommended amounts of magnesium.

Recommendation linked here: Magnesium

One more thing you need to know is, NOT all supplements are created equal. Vitamins and supplements are one of those "you-get-what-you-pay-for" purchases. You'll notice the benefits and ensure you're not receiving any filler products if you choose a reputable brand.

I've included some affiliate links to my favorite supplement brand, Thorne Research. I love their products and trust their comprehensive testing, sourcing high quality ingredients, and clean manufacturing process!

I'd love to hear what other supplements questions you have! Comment below if there's another vitamin you'd like to see a post about. I'm here for you and I believe in you!