What Supplements Do You Actually Need?

Vitamins and supplements are a common element to a healthy lifestyle, especially when just figuring out how to be healthy. At the end of watching a few influencers talk about what is necessary, you’ll likely have a list of 15 or 20 different supplements you need to take if you want to be healthy.

Before you hire a car service Chicago to take you around the big city so you can buy them all, let’s talk about the supplements that are truly the most important. This information comes from doctors and those educated in natural medicine, not just influencers. By taking these three supplements, you can save your money, and feel better.

Vitamin D

The first one is vitamin D. It is essential to our health in many ways. It is necessary to absorb calcium and phosphorus to help our bones. Some studies have also shown it can reduce the risks of cancer, make us feel better and more energetic, increase weight loss, and lower blood pressure and the risk of heart disease.

We do see this essential nutrient in some foods, such as oily fish and enriched dairy, but a majority of it comes from the sun. Earlier in history, when people were mostly outdoor workers, we would often get plenty of vitamin D from the sun. Now, however, with most work being indoors, it is almost impossible for people to get the vitamin D they need, especially in winter.

You can overdose on this vitamin, so it is important to make sure you aren’t taking too much. About 600 IUs up to 4000 IUs a day is plenty. If you are unsure if you need it, you can always get a blood test to see if you are low.

Omega-3 Fatty Acids

Another nutrient people are often low on is omega-3s. These are also known as fish oil, as they mostly come from fish and seafood. Unless you eat a lot of fatty fish like salmon or sardines, you are likely low on omega-3s.

Some studies show that omega-3s aren’t as effective at reducing the chances of heart disease as once thought, but they can still help reduce the risk a little and also reduce the risk of strokes.

Of course, like with everything, you want to first check if you need this. While you can’t easily overdose on fish oil, you may be spending money on something that you don’t need.

Generally, if you are eating fish twice a week or more, there is no need to get a supplement. Additionally, avoid fish liver oil, as it has too much vitamin A and can have pretty negative side effects in the long run.

Magnesium

For a while, magnesium supplements were mostly a scam. Many foods that people eat are high in magnesium, such as seeds, nuts, whole grains, and leafy greens. For Americans, these supplements were promoted, as these foods aren’t common in most American diets.

Now, magnesium is recommended to almost everyone. Even foods that used to be high in magnesium aren’t providing enough. The mineral is leached from the soil from over-farming, so even if your diet is high in foods that should contain a lot of magnesium, you may find yourself low. Additionally, certain foods deplete magnesium levels, such as excess protein, alcohol, and sugars.

You can always request a test if you are unsure, as it is possible to overdose on magnesium fairly easily.

Magnesium is very important to the body. It helps with muscle and nerve functions, and even assists with energy production. While occasional low levels of magnesium don’t necessarily lead to any problems in the body, chronically low levels can cause a risk of high blood pressure, heart disease, and osteoporosis. You may also experience low energy levels and even depression without it.