🌱 Supplements 101: Why They Matter in Today's World 🌱
Supplements 101: The Health Benefits and Importance of Taking Supplements in Today’s World
In today's fast-paced and demanding lifestyle, maintaining optimal health can be challenging. Our diets may not always provide the essential nutrients needed for overall well-being. Modern agricultural practices, soil depletion, and food processing have stripped many foods of their original nutritional value. This is where supplements step in as crucial players in helping us bridge the gap between what our bodies need and what our diets actually provide. Here's a look at why supplements are important and which foundational supplements can support your health.
Why Do We Need Supplements?
The notion that a healthy diet alone is sufficient to meet our nutritional needs has become increasingly outdated. Despite efforts to eat well, factors like modern farming practices, nutrient-poor soils, long transport times, and environmental stressors make it difficult to get the necessary vitamins and minerals from food alone . Even those who consume a balanced diet might be deficient in essential nutrients due to these factors.
Recent studies reveal that approximately 99% of Americans are deficient in essential vitamins and minerals, particularly trace minerals, which play vital roles in many bodily functions . These hidden deficiencies can lead to serious health issues over time, making supplements an important part of maintaining optimal health.
Foundational Supplements for Better Health
When it comes to supplements, knowing where to start can feel overwhelming. Based on Dr. Mark Hyman’s guide, here are some key supplements that almost everyone can benefit from:
High-Quality Multivitamin
Why it’s important: A multivitamin helps fill in nutritional gaps by providing essential nutrients like B vitamins, antioxidants, and minerals. It supports metabolism, maintains blood sugar levels, and aids insulin function.
Recommendation: O.N.E. Multivitamin by Pure Encapsulations.
Dosage: Follow the specific product's instructions .
Omega-3 Fatty Acids (EPA/DHA)
Why it’s important: Omega-3s reduce inflammation, support heart and brain health, and enhance insulin sensitivity. Since these fatty acids are not abundantly present in most diets, supplementation is often necessary.
Recommendation: Omega 3 Rejuvenate by Big Bold Health.
Dosage: 500 to 1,000 mg of EPA/DHA fish oil daily.
3. Vitamin D3
Why it’s important: Vitamin D3 regulates blood sugar levels, balances hormones, and boosts immune health. A staggering 95% of Americans don’t get enough vitamin D from sunlight or food alone, making supplementation crucial.
Recommendation: Vitamin D Supreme by Designs for Health.
Dosage: 2,000 to 5,000 IU daily, adjusted based on individual needs and blood levels .
4. Magnesium:
Why it’s important: Magnesium is involved in over 600 enzymatic reactions in the body. It supports bowel regularity, reduces anxiety, improves sleep, enhances blood sugar control, and relieves muscle cramps.
Recommendation: Magnesium Citrate by Pure Encapsulations for bowel regularity or Magnesium Glycinate if a laxative effect is not desired.
Dosage: 100 to 150 mg (2-3 capsules) once or twice daily .
Additional Considerations
If you follow a vegetarian or vegan diet, consider adding calcium, vitamin B12, and iron to your regimen since these nutrients may be harder to obtain from plant-based foods . Look for multivitamins tailored to plant-based diets, like VitaTab Chewable by SFI Health, to ensure you get the necessary nutrients.
Supplements as Essential Nutrients
Micronutrients, such as vitamins and minerals, are not just "nice to have"; they are essential for life. These compounds are key players in countless chemical reactions in your body, including energy production, nervous system support, immune function, hormonal balance, bone health, antioxidant defense, and blood health .
Optimal Intake for Thriving Health
The recommended dietary allowances (RDAs) provide guidelines to prevent deficiency-related diseases, but they don't reflect the optimal levels needed for peak health. Optimal levels refer to the amount of nutrients that ensure the best health outcomes, including improved physical performance, cognitive function, disease prevention, and overall well-being . Thus, supplements help achieve and maintain these optimal levels.
Why Modern Life Necessitates Supplementation
Due to soil erosion, use of fertilizers, pesticides, and herbicides, even whole foods are less nutritious than they once were . Additionally, modern farming practices have stripped essential minerals from our soil. For example, the magnesium content in vegetables has dropped by 24% between 1940 and 1999. This soil depletion trickles down into the nutrient quality of our food, making it necessary to supplement to meet our body's needs.
Processed and refined foods further exacerbate this issue by stripping away nutrients, contributing to inflammation, and draining your body's mineral reserves . As a result, even a diet rich in whole foods may fall short, underlining the importance of supplements for optimal health.
Conclusion: Supplements for a Healthier Life
While whole, real food should always be the foundation of a healthy diet, supplements can play a vital role in filling the nutritional gaps caused by modern life. A high-quality multivitamin, omega-3 fatty acids, vitamin D3, and magnesium are foundational supplements that support overall health, boost energy, and promote well-being. Remember, supplements are not a substitute for a balanced diet but an essential tool to enhance your nutrition and help your body thrive.
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If you'd like personalized guidance on supplements, nutrition, and lifestyle changes, book a health coaching session with Encompass Care today!
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Sources:
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