Proper nutrition is the key to good health, but when you are busy most of the day, it can get tricky to eat healthily. The result is that your diet is often deficient in essential nutrients needed to function correctly.
Dietary supplements can bridge the gap between your body’s nutritional requirements and diet. However, not all supplements are created equal. While some of them are worth the investment, others might not be worth the hype and money.
But how do you know which supplements are worth it and which to avoid? That’s exactly what we plan to discuss in this detailed article.
Which supplements are worth the investment?
Clever, often misleading, marketing tactics can easily trick you into buying a supplement you don't need. However, it does not mean that all supplements are not worth it.
While it is true that most nutrients should be obtained from your diet, a few need additional supplementation.
Here are some of the most important supplements that are worth buying:
Vitamin D
Often called the ‘sunshine vitamin,’ this fat-soluble vitamin is necessary for bone health, the immune system, and overall well-being.
Although your body can synthesize this vitamin when exposed to the sun's UV B rays, almost 42% of adults in the US are deficient in vitamin D.
It shouldn't come as a surprise since most of us spend long hours indoors, and our sun exposure has decreased drastically in the last few decades. Vitamin D in pill or liquid form is an excellent way to prevent deficiencies and get your quota of this crucial vitamin.
Research indicates that vitamin D supplementation can reduce the risk of respiratory infections, support bone and muscle health, and may even play a role in preventing certain types of cancer.
Moreover, being fat-soluble, the vitamin is easier for your body to absorb, provided it is taken in the right form.
Why Not Natural’s Organic Vitamin D3 Liquid Drops with K2 contains an active form of vitamin D and K to exert a synergistic effect. The concentrated liquid formulation also ensures that the essential vitamins are highly bioavailable and free from any fillers.
Read also: Discover 11 Incredible Ways Vitamin D Aids Your Body.
Magnesium
Magnesium is an important nutrient that helps the body synthesize protein, improve muscle and nerve function, regulate blood pressure, and prevent cardiovascular disease.
It also exerts a calming effect on your central nervous system. While you can get it from food, it is often not enough.
In fact, over 50% of Americans have a subclinical magnesium deficiency, which is responsible for a host of health issues. Furthermore, the requirement for minerals increases if you are an athlete or have an especially physically demanding job.
Studies have shown magnesium supplements can help you manage sleep disorders, relieve the symptoms of depression, and improve your heart health.
Magnesium supplements are worth the money, provided you take the right kind. Not all magnesium salts absorb equally in your gut, and it is best to take a combination of salts that give you a better absorption profile without causing gut health issues.
For instance, Why Not Natural’s 4-in-1 Magnesium Complex Supplement contains Glycinate, Orotate, Taurate, and Malate salts that are easy to absorb and gentle on your tummy.
You may also like: Which form of magnesium should you take?
Vitamin B12
Another important supplement that is worth your money is vitamin B12. It is an essential vitamin that plays a role in your brain function, production of red blood cells, and energy production.
As the richest sources of this vitamin are meat, eggs, and dairy, vegetarians and vegans often need help to meet dietary requirements.
If you are deficient in this vitamin, you will experience symptoms such as fatigue, weakness, constipation, and loss of appetite.
Taking this vitamin in supplement form will ensure that you get enough to prevent vitamin deficiency, especially if you can’t meet your body’s demands through a healthy diet.
Furthermore, your body’s ability to absorb this vitamin decreases with age, necessitating supplementation.
Zinc
Zinc is a vital metal known for its immunity-boosting properties. It also regulates your metabolic rate, wound healing, and protein synthesis.
However, with about 10-15% of Americans not getting enough zinc through a well-balanced diet alone, it is a great candidate for supplementation.
Zinc supplements have been shown to improve skin conditions like acne and reduce the duration of respiratory infections, such as the common cold.
Zinc supplements, especially in the Picolinate and Bisglycinate forms, are easily absorbed and give you usable zinc almost instantly.
Investing in zinc supplements like Why Not Natural’s Organic Liquid Zinc Drops is worth it, especially if you are at risk of developing deficiencies.
While these are a few supplements that are worth the investment, other dietary supplements you can take include the following:
- Vitamin A
- Curcumin
- Omega-3-fatty acids
- Marine collagen
Also read: 5 Top Vitamins for an Energy Boost: Essential Nutrients for Boosting Your Energy Levels.
Who would benefit from taking a supplement?
While nutritional supplements can benefit most of the population, some groups stand to benefit the most. If you belong to any of the following groups, you should consider supplements:
Older adults
As we age, our gastrointestinal tract can lose the ability to extract certain nutrients from food, even after healthy eating. Those over 60 are at the highest risk of developing deficiencies in vitamins B12 and D, both of which play a substantial role in the development of cognitive abilities and bones.
Seniors might also have diminished appetite or diet control, so it is more challenging for them to get the required nutrients from food alone.
Pregnant women
Your body’s demand for certain nutrients increases during pregnancy, especially folic acid, iron, calcium, vitamin C, and vitamin B12. Folic acid is essential to prevent neural tube defects at the beginning of pregnancy.
Spending on such nutritional supplements during pregnancy can prevent deficiencies and keep you and your baby in good health.
Vegans and vegetarians
Animal products are the richest sources of key nutrients like healthy fats, vitamin B12, iron, calcium, zinc, and omega-3 fatty acids. If you are a vegetarian or vegan, it can be very difficult to find substitutes for these foods that are equally rich in these nutrients.
Supplements may bridge such nutritional gaps and avoid possible deficiencies if utilized on a daily basis.
People with allergies or food intolerances
If you have food allergies and need to eliminate certain foods from your diet, you are more vulnerable to developing nutritional deficiencies.
For instance, if you are lactose intolerant and need to eliminate dairy from your diet, it can be difficult to meet the calcium and vitamin D requirements.
Supplements can provide you with the nutrients without developing any allergies and prevent deficiencies.
Athletes and people with high physical demands
Athletes or people doing physically demanding jobs may need more nutrients, especially protein, iron, and electrolytes, to maintain their energy levels, muscle repair, and overall health.
In many cases, these nutrients can’t be obtained through diet alone, and supplementing them is the only way to prevent deficiencies while maintaining peak performance.
Individuals with specific health conditions
If you have certain health conditions, you might benefit more from nutritional supplements. For example, individuals with osteoporosis might find taking calcium and vitamin D supplements beneficial.
Those experiencing anemia may require iron supplementation, and patients with kidney issues may benefit from vitamin D supplementation.
While supplementation is a great way to prevent deficiencies, it is equally crucial to stay within the recommended limits. You should avoid over-supplementation and talk to your doctor before starting any supplement.
Is there a difference between cheap and expensive supplements?
There are all kinds of supplements on the market, from very cheap to super-expensive. But why is the same supplement priced differently?
Several factors contribute to the final price of a nutritional supplement. These include the quality of the raw material, the manufacturing process, whether the ingredients are organic, and the amount of fillers.
With cheaper supplements, you often get lower-quality synthetic ingredients, sub-par quality standards, and a ton of fillers. They are also less bioavailable, meaning they are not absorbed efficiently by your gut.
Furthermore, cheaper supplements often contain unnecessary ingredients, such as fillers, artificial colors, and flavors, that could detract from their overall effectiveness and safety.
More expensive supplements, on the other hand, use high-quality ingredients and are more likely to have high production standards.
These supplements also have fewer filler ingredients and provide an accurate dosage. You can also check third-party test results for the more expensive supplements to ensure their quality.
Are expensive supplements worth the investment?
In general, expensive supplements are worth the investment as they offer a better quality product. These supplements contain ingredients in a form that is easy to absorb, have fewer fillers, and are much safer for your body.
That said, a pricier supplement does not necessarily mean a better one. Always do your research and talk to your doctor before picking a supplement.
What is the best form of supplement?
The best supplement is an individualized choice generally based on your unique nutritional needs and preferences. Any supplement you choose must facilitate the absorption of the active ingredient.
For example, supplements in liquid form are absorbed by your gut much faster than tablets or pills. You can also find sublingual liquid drops that are absorbed directly into your bloodstream, making them one of the best nutritional supplements.
When you take tablets or pills, they need to be broken down into smaller parts in your digestive system before ingredients can be absorbed.
Some supplements are also available in powders that you can mix with your food or drink. Powders might be better suited for consumption if you have trouble swallowing large pills or capsules.
Ultimately, the best supplement is the one that your body can absorb. There is no point in taking a lot of supplements only to realize that your body is excreting most of them unabsorbed.
How to select a good supplement?
Selecting a good supplement involves more than picking the cheapest (or most expensive) one off the shelf. You should consider the following to get the most out of your nutritional supplements:
Identify your needs
Before you begin searching for a supplement, it's crucial to understand why you need it. Consult with your doctor to determine any specific nutrient deficiencies or health concerns you might want to address with supplements.
Research the brand
You should always prefer supplement brands with a strong reputation for quality and transparency. Look for companies that provide detailed information about their products' sourcing, manufacturing processes, and ingredient lists.
You will find that the brands that voluntarily undergo third-party testing are often more reliable and trustworthy.
Check ingredient quality
High-quality supplements list their active ingredients and the amounts per serving. You should avoid supplements that contain unnecessary fillers, additives, or artificial colors.
Also, look for products that specify the form of the vitamin or mineral, as some forms are more bioavailable than others.
Read labels carefully
You must always check the label for any potential allergens or ingredients you may wish to avoid due to personal health issues or dietary restrictions.
Consider the form
Depending on your preference and digestive health, you may opt for pills, capsules, powders, or liquids. Some forms, such as chewables or liquids, might be better absorbed by the body or easier for those who have trouble swallowing pills.
Evaluate price and value
While price shouldn't be the sole factor in choosing a supplement, it's important to compare the cost relative to the quality and quantity of nutrients you are receiving. Paying a bit more for a supplement ensures higher quality and better absorption.
Takeaway: Invest in high-quality supplements for a better health
Nutritional supplements are a great way to ensure that your body gets all the nutrients in the right amounts. Investing in high-quality supplements from reputable manufacturers gives you the best value for your money.
Always look for supplements that are easy to absorb, organic, and free from fillers and unnecessary excipients. Opt for supplements that have proven benefits backed by quality scientific research. Also, always consult your doctor before starting any supplement.
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