Essential Supplements for Adults

Wed, 01 May 2024 19:37:37 GMT

In today's fast-paced world, maintaining optimal health can be a challenge. Despite the best intentions, many adults struggle to meet their nutritional needs through diet alone — that's where supplements can play a crucial role.

by Stephanie Allen, ASIN, DCN, DSS, CPES, Wellness Works Manager

Here are five supplements that adults should consider incorporating into their daily routine:

Multivitamin: According to the CDC, most Americans fall short of meeting their nutrient needs through diet alone. A high-quality multivitamin can help fill in the gaps, providing essential vitamins and minerals necessary for overall health and well-being.^1,2
Probiotic: A balanced microbiome in the gut is essential for digestive health, a robust immune system and even mood regulation. Probiotic supplements can help support the diversity of beneficial bacteria in the gut, promoting optimal gut function and overall wellness.^3-5
Fish Oil: Rich in omega-3 fatty acids EPA and DHA, fish oil supplements have been associated with numerous health benefits. The American Heart Association recommends a daily intake of at least 250 to 500 milligrams of EPA+DHA to support heart health and overall well-being.⁶
Vitamin D: Often referred to as the “sunshine vitamin,” vitamin D plays a crucial role in bone health, immune function and mood regulation. However, an estimated 88% of the population doesn't receive enough vitamin D from sunlight alone. Supplementation can help ensure adequate levels, especially for those who spend limited time outdoors or live in regions with limited sunlight.⁷
Magnesium: This essential mineral is involved in over 300 biochemical reactions in the body, including muscle function, nerve function and energy production. Despite its importance, studies suggest that approximately 75% of American adults don't meet the recommended daily intake of magnesium. Supplementation can help bridge this gap and support overall health and vitality.^8,9

While these supplements can be beneficial for many individuals, it's essential to remember that they are not a substitute for a balanced diet and healthy lifestyle. Additionally, it's always advisable to consult a healthcare professional before starting any new supplement regimen.

References

CDC. (Updated 2021). Only 1 in 10 Adults Get Enough Fruits or Vegetables. Accessed April 2024 at https://www.cdc.gov/nccdphp/dnpao/division-information/media-tools/adults-fruits-vegetables.html
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020 - 2025. Accessed April 2024 at https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
Olvera-Rosales, L. B., Cruz-Guerrero, A. E., Ramírez-Moreno, E., et al. (2021). Impact of the Gut Microbiota Balance on the Health-Disease Relationship: The Importance of Consuming Probiotics and Prebiotics. Foods (Basel, Switzerland), 10(6), 1261. Accessed April 2024 at https://doi.org/10.3390/foods10061261
Appleton J. (2018). The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integrative Medicine (Encinitas, Calif.), 17(4), 28–32. Accessed April 2024 at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6469458/
Hemarajata, P., & Versalovic, J. (2013). Effects of probiotics on gut microbiota: mechanisms of intestinal immunomodulation and neuromodulation. Therapeutic Advances in Gastroenterology, 6(1), 39–51. Accessed April 2024 at https://doi.org/10.1177/1756283X12459294
Williamson, L. (2023). Are you getting enough omega-3 fatty acids? American Heart Association News Stories. Accessed April 2024 at https://www.heart.org/en/news/2023/07/05/are-you-getting-enough-omega-3-fatty-acids
NIH Office of Dietary Supplements. (Updated 2023). Vitamin D Fact Sheet for Health Professionals. Accessed April 2024 at https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
Schwalfenberg, G. K., & Genuis, S. J. (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica, 2017, 4179326. Accessed April 2024 at https://doi.org/10.1155/2017/4179326
DiNicolantonio, J. J., O'Keefe, J. H., & Wilson, W. (2018). Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart, 5(1), e000668. Accessed April 2024 at https://doi.org/10.1136/openhrt-2017-000668

These statements have not been evaluated by the Food and Drug Administration. Products referenced in this article are not intended to diagnose, treat, cure or prevent any disease.

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Essential Supplements for Adults

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