5 Essential Supplements for Optimal Health
In 2023, the supplement industry in the U.S. was valued at $40.9 billion. And in the next 10 years, it’s expected to well surpass $70 billion. It’s no surprise that many of us have a pile of supplements we bought but don’t really need.
So how are you supposed to distinguish which supplements are essential to optimize your health and which supplements are just trendy and a waste of money?
Well you came to the right place. As functional practitioners, we’ve made it our job to identify which supplements are worth it and will really advance healing and optimize health.
Let’s dive in — here are five supplements that we believe are essential for optimizing your health.
Fish Oil
Fish oil is a widely consumed supplement for good reason: it's packed with omega-3 fatty acids, which are essential for many bodily functions. In most standard diets, we don’t get nearly enough of the omega-3s we need for optimal health, so it’s best to take a daily dose of fish oil.
Here's a breakdown of how fish oil can benefit your health:
Cellular building blocks: Omega-3s are the building blocks of your cell membranes, influencing how well your cells function.
Heart and hormone health: Fish oil can contribute to a healthy heart and hormone balance. It’s been found to increase high density lipoprotein cholesterol (HDL) and decrease insulin resistance, a leading cause of hormonal imbalances.
Reducing inflammation: Omega-3s have anti-inflammatory properties, and work by reducing the production of inflammatory molecules in the body, such as prostaglandins and leukotrienes. These molecules play a role in the pain, swelling, and redness associated with inflammation.
Cognitive function support: These fatty acids play a role in brain function, helping maintain cognitive health. Taking fish oils high in DHA and EPA have been found to “increase learning, memory, cognitive well-being, and blood flow in the brain.”
While getting omega-3s from fish is generally preferable, fish oil supplements are a good alternative if you don't consume enough oily fish like salmon or tuna in your diet.
Shop our favorite fish oil supplement here!
2. Vitamin D + K2
Vitamin D and K2 are an essential dynamic duo for your health. Since deficiencies in both vitamins are common, and dietary sources of K2 can be limited, supplementation can be a great way to ensure you're getting enough of these essential nutrients.
Bone Health: Vitamin D and K2 work together to optimize bone health. Vitamin D helps your body absorb calcium, and K2 directs that calcium to your bones, preventing it from accumulating in unwanted places.
Immune Boost: Both vitamin D and K2 play a role in supporting a healthy immune system, which is crucial for fighting off illness. Vitamin D also modulates innate and adaptive immune response
Reducing Inflammation: These vitamins may help regulate inflammation in the body, which is linked to various health concerns.
Mood Support: Vitamin D may also support mood by influencing serotonin levels, a brain chemical that contributes to feelings of well-being. Low levels of vitamin D are actually associated with increased symptoms of mood disorders like depression and anxiety.
Shop our favorite Vitamin D + K2 supplement here!
3. Vitamin B-Complex
Vitamin B is essential for countless bodily functions. Since the body cannot produce B vitamins on its own and no one food provides all forms of vitamin B, a supplement can offer the necessary dose to support metabolic, mental, and reproductive health.
Here's why a vitamin B complex might be beneficial for you:
Energy Support: B vitamins play a crucial role in converting food into fuel, giving you the energy you need to power through your day.
Brain and Muscle Health: B vitamins support the nervous system, which can enhance brain function and muscular function for optimal performance.
Metabolic Function: B vitamins are vital for fat synthesis and amino acid metabolism, which are essential processes for various bodily functions.
Since B vitamins are water-soluble and not stored by the body, a daily B complex supplement can ensure you're getting enough of these essential nutrients for overall health.
One thing to note, it’s important to get a bioavailable, methylated form of Vitamin B-9 and Vitamin B-12.
Approximately 25% of the population (some suggest it’s really upwards of 40%) has a mutation in the MTHFR gene, which inhibits effective conversion of regular forms of B9 (folic acid). By a disruption in the methylation process, many individuals tend to unknowingly be deficient in B vitamins.
For proper methylation, those with an MTHFR gene variation, should take methylated B vitamins, such as methylfolate (B9) and methylcobalamin (B12). Taking these vitamins in their already active form bypasses the need for MTHFR enzyme conversion and ensures your body has the methyl groups it needs for methylation.
Shop our favorite methylated Vitamin B-Complex supplement here!
4. Magnesium
Magnesium is a superstar mineral that contributes to a wide range of bodily functions — everything from protein synthesis to muscle and nerve function, and regulating blood sugar and blood pressure.
Here's why you might want to consider adding magnesium to your routine:
Metabolic Function: Magnesium participates in over 300 enzymatic reactions in your body, influencing everything from energy production to protein synthesis. It’s a required component in cellular energy production.
Bowel Regularity: By regulating muscle and nerve function, magnesium ensures proper movement. Magnesium citrate is a particularly potent form of magnesium, known for bringing water into the bowels and alleviating constipation.
Sleep Support: Magnesium can enhance sleep quality by promoting relaxation and supporting healthy sleep cycles. It’s been found to be especially effective at combating insomnia.
Immune System Support: Studies suggest that magnesium may contribute to a healthy immune system by supporting immune cell function. It also may activate vitamin D in the body, helping enhance vitamin D’s immune-supporting effects.
Considering the many roles magnesium plays in the body, maintaining adequate levels can be essential for overall health and well-being. Given that magnesium-rich foods are not substantial parts of standard diets, most people are deficient in this key mineral. So supplementing is never a bad idea!
Shop our favorite magnesium supplement here!
5. L-glutamine
L-glutamine is more than just another amino acid — it's a critical player in gut health and immune function. This one has been a long-time staple in our supplement cabinet, as a healthy gut is the basis of a whole-body health.
Here's why L-glutamine powder might be worth adding to your supplement routine:
Intestinal Support: L-glutamine serves as the primary fuel source for the cells lining your intestine. A healthy gut lining is essential for nutrient absorption and preventing the passage of harmful substances into the bloodstream.
Healing Leaky Gut: L-glutamine plays a role in repairing and strengthening the intestinal barrier, which can help prevent leaky gut, a condition where the gut lining becomes weak and allows unwanted particles to pass through. It’s considered one of the most important nutrients for healing leaky gut.
Immune System Modulator: This versatile amino acid can help modulate your immune function. It fuels immune cells and plays a role in a healthy immune response.
Shop our favorite L-glutamine supplement here!
Fed up with unanswered questions about your health?
At Wholistic Renewal, we dig deep to uncover the root causes of your concerns. Our programs combine comprehensive functional lab testing with personalized protocols and dedicated support from a nutritional practitioner. Through one-on-one guidance and education, you can finally find the answers you've been searching for and renew your health.
*The information provided above is intended for educational purposes only and should not be construed as medical advice. Always consult with a qualified healthcare professional regarding any medical or health-related questions or concerns you may have. Reliance on any information provided in this blog is solely at your own risk.
