Three Supplements You Should Be Taking

With all of the information out there about supplements—articles and articles about which ones are best, searching for concise information can get confusing and overwhelming pretty quickly. This article intends to simplify this process and give you the three most recommended supplements in a very straightforward way. All of the nutritional information is taken from the National Institutes of Health.

Omega-3 Fish Oil

Fish oil is important because it improves cognition, mood regulation, and cardiovascular health. Specifically, Omega-3 fatty acids play an important role in protecting cell membranes in our bodies. This is crucial in many different areas of our body’s general functioning and health.

There are several different types of Omega-3 Fatty acids, but the two most beneficial are called EPA and DHA. You will see a combination of these on most Fish oil supplements. These types are particularly useful to westerners because of the lack of seafood in our diets. Cultures that eat more fish naturally get these Omega-3 fatty acids without the need for supplementation.

There is evidence that supplementing with Omega-3 can improve your memory, vitality, and even mood when our levels are low. Unfortunately, most doctors do not test for low Omega-3 levels. However, if you aren’t eating much seafood, you can assume that you are probably lower than you should be. 

Recommended Dietary Allowance:

For Male Adults: 1.6g

For Female Adults: 1.1g

For more info: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ 

Vitamin D3

Vitamin D is very beneficial in many different areas of health. One of those is calcium absorption, which ensures our bones, muscles, and joints remain strong and healthy. Some other functions are cell growth, neuromuscular and immune function, and glucose metabolism. Vitamin D aids these processes by maintaining serum, calcium, and phosphate levels. 

Vitamin D is a vitamin that is contained in some foods, however, it is mostly produced in humans when ultraviolet (UV) rays from sunshine hit the skin and activate vitamin D synthesis. Unfortunately, most of us don’t get as much sunlight as we should, particularly if you work indoors or in overcast regions. 

There are two types of Vitamin D—D2 and D3. Although there are some minor differences in how they are produced, the most important thing to know is that Vitamin D3 absorbs faster and maintains serum levels longer in humans. So stick with Vitamin D3. 

Recommended Dietary Allowance:

For Male Adults: 15 mcg (600 IU)

For Female Adults: 15 mcg (600 IU)

For more info: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ 

Magnesium

Magnesium is a mineral that is naturally abundant in our bodies, in many of the foods we eat, and is also a popular supplement. It is helpful in many different biochemical processes in our bodies. Some of these are promoting the synthesis of proteins, maintaining blood glucose, regulating muscle and nerve functions, and controlling blood pressure. 

Our bodies contain a large amount of magnesium already, mostly found in our bones. However, supplementation can have positive effects on strength, energy, and bone and cardiovascular health. Additionally, the mineral creates a calming effect, which is why it is also used as a sleep supplement or to decrease anxiety. 

Recommended Dietary Allowance:

For Male Adults: 400mg – 420mg

For Female Adults: 300mg  – 320mg

For more info: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/