Living a long, healthy life can feel like a constant challenge. But doctors suggest that adding certain supplements to your daily routine can make a significant difference. Here are 12 supplements that experts recommend for improving health, boosting immunity, and even promoting better sleep.
1. Vitamin D
Vitamin D, also known as the “sunshine vitamin,” helps support immune function. It may reduce the risk of autoimmune diseases such as diabetes, asthma, and rheumatoid arthritis. Many people, especially older adults, those with chronic illnesses, and people with darker skin, are at risk for a deficiency. Vitamin D is produced when our skin is exposed to sunlight, but it can also be found in foods like fatty fish, milk, and egg yolks.
Dr. Lavan Baskaran, a specialist in ADHD care, suggests taking 1,000 IU of vitamin D daily, especially during winter months. “If I forget, I feel low, anxious, and tired,” he said.
2. Omega-3
Omega-3 fatty acids are known to ease inflammation, relieve menstrual pain, and regulate hormones. They are found in oily fish, but a supplement can help those who don’t consume fish regularly. The evidence supporting their benefits is still mixed, but they are generally recommended for overall health.
3. Magnesium
Magnesium is essential for relaxation and sleep. Dr. Jenny Goodman, a member of the British Society for Ecological Medicine, recommends magnesium from food sources like leafy greens and eggs. She also takes a supplement in the evenings to relax her muscles and help her sleep. Epsom salt baths are another way to absorb magnesium’s benefits.
4. Zinc
Zinc is crucial for immune function. It is found in red meat, cashews, and oysters, and taking zinc supplements during the winter months may help prevent colds. Dr. Zalan Alam, a general practitioner, takes 5 milligrams of zinc daily during the colder months to avoid getting sick.
5. B Complex
B vitamins help produce energy, balance blood sugar, and detoxify the liver. Dr. Goodman advises taking a B complex supplement daily but warns against cheap brands that may contain additives like titanium dioxide and talc.
6. Ashwagandha
Ashwagandha is an herb known for its stress-relieving properties. It has been shown to reduce anxiety and improve mood and sleep. A 2019 study found that taking ashwagandha extract daily for 60 days significantly reduced anxiety compared to a placebo.
7. Vitamin C
Vitamin C supports the immune system, protects cells, and aids in wound healing. Dr. Goodman takes a vitamin C supplement to counteract the effects of pollution and stress, which can deplete vitamin C levels in the body. The UK National Health Service recommends 40 milligrams of vitamin C daily.
8. Selenium
Selenium is a mineral found in foods like Brazil nuts, organ meats, seafood, and grains. It plays a role in protecting the body from infection. Dr. Goodman takes 100 micrograms of selenium daily during the winter months to boost immunity.
9. Chromium
Chromium helps regulate blood sugar levels and curb sugar cravings. It is found in foods such as grape juice, shellfish, and broccoli. However, excessive intake can lead to negative side effects, so it is important to monitor consumption.
10. Ginkgo Biloba
Ginkgo biloba has been used for centuries in Chinese medicine to treat asthma, fatigue, and other conditions. Recent studies show it may also help with brain function and concentration. Dr. Baskaran notes that many neuroscientists take ginkgo to improve focus.
11. Lion’s Mane
Lion’s mane mushrooms are rich in nutrients and have been shown to boost memory and focus. They contain essential minerals like manganese, zinc, and potassium, making them a popular supplement among doctors and health-conscious individuals.
12. Garlic
Garlic is known for its immune-boosting properties. Dr. Baskaran recommends garlic for heart health and to prevent colds. If you don’t cook with garlic regularly, a supplement can provide additional benefits to help fight off sickness.
By incorporating these 12 supplements into your daily routine, doctors believe you can improve your health, support your immune system, and feel better overall. Always consult with a healthcare professional before starting any new supplement regimen.
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