5 Essential Supplements for Optimal Health

Liv Butler
Authored by Liv Butler
Posted Monday, May 16, 2022 - 6:17am

It is a well-known fact that a vast majority of people are unable to meet their basic nutritional needs through the food they eat alone. According to a 2013 study by the Center for Disease Control, up to 86% of adults are unable to meet the recommended sufficient fruit intake and 91% don’t eat enough vegetables. 

In fact, even eating enough veggies and fruits isn’t enough. Studies have shown that a lot of the produce that we eat today doesn't contain the same level of minerals and vitamins as it used to in the past due to various factors such as soil depletion. This means even if you try to eat the recommended amount of these products, you may still not get the sufficient nutrients that your body needs for optimal health. 

The alternative is to turn to supplements. Supplements are manufactured products in the form of pills, capsules, tablets, or liquid means to supply much-needed nutrients to the body. The nutrients they supply can be synthetic or extracted from natural sources. Here are 5 examples of essential supplements needed to promote optimal health


According to data from the World Health Organization, only 25% of Adults get up to the FDA’s Recommended Daily Intake of Magnesium in their diet. This is a problem, considering how important magnesium is to the body. Experts say that magnesium is an essential cofactor needed for over 300 enzymatic reactions in the body. It is also needed for the structural function of nucleic acid, protein, and cell mitochondria. 

Individuals who do not get enough magnesium in their diet are at risk of various health issues such as problems with Vitamin D metabolism, weakened bones, heart issues, irregular blood pressure, anxiety, muscle cramps, and fatigue among other issues. 

You typically don’t need more than the daily recommended requirement for magnesium. However, not getting enough of it can adversely affect your health in various ways. There are several types of magnesium available each with their individual benefits, learn more in the following guide to the best magnesium supplements.


Your body needs vitamins for healthy living which is why multivitamin supplements are among the most important that you should take. According to some estimates, up to 90 million adults currently suffer from a vitamin D deficiency. 20 million adults don’t get enough VItamin B12 while 16 million are suffering from vitamin C deficiency. 

The same applies to various other vitamins like Vitamin B6, folic acid, vitamin E. it is clear that it is impossible to get these vitamins from maintaining a good diet alone. Thus, supporting your rich diet with a quality multivitamin supplement is essential to help prevent vitamin deficiency and all the issues that come with it. 

Note that it isn’t enough to take multivitamin supplements, you need high-quality ones. Some of the constituents that your multi-vitamin supplement must contain includes

  • Natural folate (also known as folic acid). This can also be labeled as Quatrefolic, L-5-methyltetrahydrofolate or Metafolin®
  • Methylcobalamin 
  • Mineral glycinate chelates 
  • Vitamin K1 and K2

You need these micronutrients in Higher-than Daily Value (DV) quantities for optimal results. 

Fish Oil

Fish oil contains Omega-3 fatty acids which are one of the most important nutrients that your body needs. People often associate this nutrient with the regulation of inflammation and proper brain functioning. But Omega-3 does more than just these. Omega-3 contributes to the function of pretty much every system in the body. It aids the regulation of blood pressure, regulates immune health, boosts joint health, and can help you maintain a healthy weight. 

Many of the benefits of Omega-3 stems from how it affects the transfer of other nutrients across the cell membrane. This nutrient aids the effective transfer of beneficial nutrients into the cell and the removal of toxins from the cell. 

Generally, your body needs up to 250-500mg of omega-3 fatty acids. Since you’re unlikely to get up to this from your regular diet, taking supplements is often recommended to achieve optimal levels of this nutrient. 

Vitamin D

Vitamin D or Cholecalciferol is considered both a vitamin and a prohormone. What this means is that it influences some genes in the body. In fact, Vitamin D is believed to influence more than 200 genes in the body. Not getting enough of this nutrient can be bad for the body. The optimal range of vitamin D that a person should have is between 40 to 80 ng/ML

Interestingly, Vitamin D is one of the few nutrients that the human body can readily synthesize. The body uses sunlight to produce vitamin D when it is exposed in the right amount. Despite this, people hardly get enough Vitamin D from sun exposure alone. It is estimated that 88% of the population is Vitamin D deficient. 

Since vitamin D is vital for various body functions and contributes to muscle strength, calcium absorption, normal blood pressure, and healthy immune response, taking vitamin D supplements is often recommended. 


Calcium is an essential nutrient that is typically associated with bone growth. However, that’s not the only potential benefit of this nutrient. Calcium actually helps with several other body functions in addition to boosting the health and strength of your bones and teeth. This vital mineral also helps to maintain a healthy blood pressure level, improves muscle functions, and aids the secretion of various hormones. 

Several natural food products contain calcium in varying amounts. The most notable source of this mineral is dairy products like milk. cheese, and yogurt. Calcium can also be derived from plant-based sources like soy, tofu, and spinach. 

But one can hardly get enough of this essential nutrient from these sources. The recommended daily average for calcium is 1000 mg if you're below 51 years. For men above 70 years and women above 51 years, you’ll need 1200 mg daily. Taking supplements can help supply the calcium deficit for healthier bones and overall general wellbeing. 


In addition to these 5 supplements, there are several others like probiotics, iron, vitamin C and so on that you should consider taking to boost your health. However, you should know that taking supplements does not replace an overall healthier lifestyle. Supplements benefit your health in various ways, but you’ll still have to put in the work in terms of exercise, adequate sleep, and cutting out junk foods for your own good. These habits along with a healthy measure of the right supplements will do your body a world of good.


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