12 supplements doctors recommend for optimal health
The daily dozen?
Supporting health and longevity can seem like a never-ending battle — now, doctors are sharing the 12 supplements you should take to try to live longer, feel better and sleep more soundly.
Vitamin D
Vitamin D, also known as the “sunshine vitamin,” is produced when we expose ourselves to sunlight. Many people are deficient due to climate, indoor work and malnutrition. (Vitamin D is found in fatty fish, milk and egg yolks, among other foods.)
According to Harvard Medical School, older adults, people with chronic illnesses and those with darker skin are at higher risk of developing this deficiency.
Vitamin D supports immune function and may reduce the risk of autoimmune diseases such as diabetes, asthma and rheumatoid arthritis. It’s essential to brain health and may lower the risk of dementia.
Dr. Lavan Baskaran, who specializes in attention-deficit/hyperactivity disorder care, told the Guardian last week that everyone should take a daily, supplemental dose of vitamin D.
“Unless I’m on a summer holiday, I take 1,000 IU (international units) daily,” Baskaran said. “If I forget, I’ll feel low, anxious and tired with achy joints.”
Omega 3
Omega-3 fatty acids have been shown to ease inflammation, relieve period pain and regulate hormone levels.
Oily fish are a rich source of omega-3. Doctors recommend a supplement for those who don’t get enough of the scaly stuff in their daily diets — although evidence of their benefits is mixed.
Magnesium
Experts have long touted the power of magnesium for aiding sleep to easing menstrual cramps and aching muscles after a workout.
Dr. Jenny Goodman, a member of the British Society for Ecological Medicine, recommends getting magnesium from food sources such as leafy greens and eggs.
She told the Guardian that she also takes a magnesium supplement in the evenings to relax her muscles and send her to slumberland.
She notes that an Epsom bath is another way to absorb the benefits of magnesium.
Zinc
Dr. Zalan Alam, a general practitioner specializing in improving quality of life in old age, tells the Guardian he takes 5 milligrams of zinc every day in the winter to ward off sickness.
A trace element found in red meat, cashews and oysters, zinc plays a key role in supporting our immune system.
Research has found that it may help shorten the length of a person’s cold by about two days.
B complex
Goodman also takes a B complex daily, claiming that it produces energy, balances blood sugar and detoxifies the liver.
The supplement is composed of eight B vitamins. In selecting the best one for you, Goodman cautions against bargain brands.
“The vitamins or minerals should be first on the ingredients list, so be mindful of cheap, commercial brands that add synthetic substances such as titanium dioxide, talc, potassium sorbate, parabens and citric acid — they are additives, colorings and flavors,” she told the Guardian.
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Ashwagandha
Ashwagandha, a shrub native to Asia and Africa, is also called Indian ginseng. On TikTok, it’s known as a “glizzy pill.” As an herbal supplement, ashwagandha has been shown to reduce the symptoms of stress, improve mood, sleep and focus and offer an energy boost.
A 2019 study found that taking an ashwagandha extract daily for 60 days significantly reduced anxiety compared to a placebo. And brands like Goli and MaryRuth Organics have added it to gummies, as well as tinctures.
Vitamin C
Experts agree that vitamin C is great for immunity. According to the UK National Health Service, vitamin C also protects and promotes cell health, maintains skin, bones and cartilage and aids the body in healing wounds.
The NHS advises people 19 to 64 years old to consume 40 milligrams of vitamin C daily. Your diet should provide this level. (Bananas and orange juice are great sources.)
Goodman also supplements her intake, and explains, “We need more vitamin C than our ancestors because of the pollution we’re exposed to which, along with stress, depletes vitamin C.”
Selenium
Found in Brazil nuts, organ meat, seafood, grains and dairy products, selenium is a mineral that can protect the body from infection.
Goodman says she takes 100 micrograms daily in wintertime or when someone she lives with has a cold.
Chromium
Chromium is an essential trace mineral found in foods such as grape juice, yeast, shellfish and broccoli. It has been shown to improve blood sugar levels, help the body handle carbs and curb sugar cravings.
It is crucial to monitor chromium intake, as excessive use can lead to negative side effects such as kidney damage and stomach issues.
Ginkgo
Well-known to practitioners of Chinese medicine, the extract from the leaves of the ginkgo biloba tree has been used for centuries to treat conditions including asthma, bronchitis, fatigue and tinnitus. More recently, it has been used to alleviate the brain fog and exhaustion associated with fibromyalgia, menopause and work stress.
“Many neuroscientists in the US take ginkgo because it has been found to be neuroprotective, helping to keep our concentration sharp,” Baskaran told the Guardian.
Lion’s mane
Derived from the mushroom of the same name, lion’s mane has been shown to boost memory and focus, and comes in powder form, as well as supplements.
A favorite of doctors and supermodels alike, lion’s mane mushrooms are rich in nutrients such as thiamine (vitamin B1), riboflavin (B2) and niacin (B3). They also contain essential minerals, including manganese, zinc and potassium.
Garlic
Baskaran recommends garlic for heart health and to stave off sickness: “If you cook a lot and add garlic to your food, that’s great, but I don’t, so I supplement it for an immunity boost to ward off coughs and colds.”
