It may not be a super sexy topic, but supplements have been an obsession of mine for years! If you’ve been around my community, you know I recommend them in all my programs, and they’re an important part of my own healthy lifestyle.
The good news is that I’m in great company! About 75% of adults take some form of supplements to manage or prevent health issues.1
And let’s be clear, here: yes, I sell supplements in my store. But that’s not why I’m telling you to take them. In fact, it’s the opposite! I offer supplements to my community precisely because I realize how vital they are, and that not all supplements are created equal.
The bottom line is that you do so many other things to make sure you live a vibrant and healthy life. You eat right, work out, drink plenty of water, take care of your skin…
So why skimp on the easiest way to boost weight loss, energy, mental focus, and your immune system?
Just a few smart supplements can help you cover your bases, so you can start each day knowing you’ve given your body the amazing support it needs. (Need more convincing? Check out this article: 5 Important Reasons Why You Need to Take Supplements)
Not sure which supplements to take, and how to choose? I’ve got you covered!
Here are 5 supplements to take every day, so you can lose weight, slow aging, and stay healthy:
Multivitamins are a great form of health “assurance” because you’re giving your body the essential vitamins, minerals, and antioxidants that it needs for optimal health.
Food is the ideal source of those nutrients, but there’s no way to know for sure that you’re consistently fueling your body with everything it needs. In fact, studies show that you can eat a healthy diet and still be on average about 57% short of crucial nutrients!2,3
Another study proved that nutrient deficiency could be a possible reason obesity is on the rise, in addition to other serious health conditions such as insulin resistance and premature aging.4
Turns out Mom was right when she told you to take your vitamins…
How to Choose Multivitamins
When looking for a multivitamin, make sure that it includes a trifecta of vitamins, minerals, and antioxidants.
Vitamins and minerals help strengthen your bones, heal wounds, and boost your immune system. Antioxidants protect your cells from free radical damage, which destroys cells, DNA, and precious collagen.
Remember, these amazing benefits can’t be found in a one-a-day, so make sure you get a multivitamin pack like my Daily Essentials.
This supplement is near and dear to my heart! Omega-3s helped my son survive a traumatic brain injury from a hit-and-run accident, and these healthy fats continue to be a big part of his recovery.
That’s because omega-3s protect your brain, as well as helping heal brain trauma, boosting your mood, and improving overall brain function.5
It’s been said that inflammation is at the root of all disease, and omega-3 fatty acids are a powerful ally in the fight. They’ve been proven to lower inflammation, which can in turn help alleviate chronic pain, arthritis, asthma, autoimmune disease, and even fight cancer!6
Struggling with high cholesterol? It’s omega-3s to the rescue! This daily essential can help lower harmful triglycerides and LDL and increase levels of HDL, the good cholesterol that keeps your arteries clean.7,8
So many reasons to be sure you add omega-3s to your daily supplements!
How to Choose Omega-3s
The most effective way to get omega-3s is from fish oil. Quality is especially important with this supplement!
There’s no way to know how long those fish oil capsules in your local pharmacy or big box store have been sitting on the shelves. Freshness is so important because fish oil can easily go rancid and lose its efficacy.
Make sure the source of your fish oil is 100% certified sustainable, non-GMO, and processed within hours of harvesting, so you know it will give your brain and body the TLC and protection it deserves!
The living organisms in your gut (also known as your gut microbiome) are essential – they’re your first line of defense against inflammation and infection.
The key to keeping your gut healthy is to increase the amount of healthy bacteria, while lowering the harmful ones.9 That’s where probiotics can help!
The healthy bacteria from probiotics protect you from stomach upset, food sensitivities, vitamin deficiencies, allergies, and autoimmune disease.10 These helpful flora also eliminate toxins and dispose of potentially harmful waste.
Another important reason to keep the microbiome healthy is that the gut flora affects the chemicals that determine your mood, appetite, sleep quality, and even your sex drive!11
You know your gut is in trouble if you have leaky gut, gas and bloating, joint pain, fatigue, headaches, or trouble losing weight or keeping it off.
If you’re constantly fighting infections, taking antibiotics, or under lots of stress (and who isn’t!), taking a high-quality, daily probiotic will protect your immune system and heal your gut, while keeping you well-rested, frisky, and happy!
How to Choose Probiotics
When choosing a good probiotic, it’s ideal to get one that includes prebiotics as well. Prebiotics are fuel for the healthy bacteria that can help them thrive.
The types and amounts of bacteria in your probiotic are also important because a healthy gut microbiome requires multiple types of bacteria. So get a probiotic with billions of flora that includes a variety of strains.
It’s important to note that not all probiotic labels will be accurate. There’s no regulation regarding the count of bacteria in each capsule, and most companies use the count before shipping. There’s almost zero chance all those bacteria will arrive alive and healthy on your doorstep!
That’s why the prebiotic and probiotic count on my Microbiome Balance label takes into account the cultures that will be lost during shipping, so you know you’re getting AT LEAST as many as the label describes…
4. Vitamin B12
This vitamin is critical for your nervous system and the production of DNA and RNA, which are the building blocks for all of the cells in your body.
That means a B12 deficiency can cause serious health problems, including exhaustion, memory trouble, muscle weakness, shortness of breath, gut issues, and more.12
Studies also show that low B12 causes an increase in risk for cardiovascular disease and even affects your mental wellbeing.13,14 In fact, B12 deficiency has been linked to depression and anxiety disorders, as well as increased symptoms in autism, schizophrenia, and other mental illness.15,16
Because you can only get B12 from eating meat, vegetarians and people who have problems with digestion must supplement with B12.17,18
Anyone suffering from gut issues, taking antacids/reflux medication, or over the age of 50 almost always needs more B12 than their diet alone can provide.
Studies also show that regular consumption of alcohol stops your body from absorbing the B12 in your diet.19 So, regular alcohol drinkers should supplement as well.
How to Choose Vitamin B12
The best way to take a B12 supplement is sublingually or by injection. (“Sublingual” means under your tongue.)
If regular visits to a doctor’s office or giving yourself shots isn’t an option, sublingual drops or lozenges are your best bet.
Taking your vitamin B12 sublingually is helpful because it allows for easy absorption through your gums and mouth tissue. Sublingual use is especially important if you have any digestive problems, as your gut won’t absorb B12 in capsule form.
5. Vitamin D
Vitamin D deficiency is super common, so much so that it’s now considered an epidemic associated with several serious diseases.20
Although called a vitamin, vitamin D is actually a hormone! It has an impressive list of important functions in your body, including keeping your bones and teeth healthy and strong, boosting your immune system to fight infection and autoimmune issues, protecting your heart, and supporting muscle function. 21
Research also shows that vitamin D can even help improve the symptoms of depression and may also boost weight loss by improving your mood and controlling your appetite.22
Although 20 unprotected minutes under natural sunlight encourages your body to make vitamin D, many of us don’t get enough, especially in the winter. And that deficiency during colder months can negatively affect your health all year round!
If you live in a seasonal climate or a desk job keeps you from getting enough time in the sun, supplementing with vitamin D can make a huge difference to your overall health. (Remember, sun exposure while you’re wearing sunscreen won’t help you produce more vitamin D.)
If you’re experiencing symptoms of vitamin D deficiency like fatigue, frequent viral illness and infections, aches and pains, or bone and muscle weakness, it’s time to visit your doctor to get tested and start supplementing!
How to Choose Vitamin D
Vitamin D3 is the most absorbable form of this crucial hormone.
Your vitamin D supplement should also contain vitamins K1 and the MK-7 form of K2, which are essential for the proper absorption of D. Also, because this is a fat-soluble vitamin, be sure to take it with a healthy source of fat.
Bonus: Digestive Enzymes
You’ve heard that saying “You are what you eat,” but the truth is you are what you absorb!
Digestive enzymes in your stomach help your body convert the food you eat into nutrition and energy. These enzymes are the first step in proper digestion.
However, if you’re over 35, experience chronic stress, or have any kind of gut issues, chances are strong that your digestive enzyme production has declined. You’ll know because of telltale gas and bloating after meals, especially anything high-protein like a steak dinner!
A high-quality digestive enzyme will help you avoid uncomfortable digestive upset and better absorb health-giving nutrients from your food and other supplements.23
That’s why I take Metabolic Digestive Balance before every meal that’s not a protein shake. It’s got a powerful blend of digestive enzymes, plus an added carb blocker. (Who doesn’t love a good multitasker?)
With smart daily supplementation, you’ll be taking the easiest step to ensure you look and feel your best. And when you combine smart supplements with a healthy diet, regular exercise, restful sleep, and stress management, you’ll be unstoppable!
Thanks so much for reading this post! If you’re interested in finding out more about how to dial in your diet and health, please check out my programs. They’re science-based and have already helped thousands of people feel better fast and lose the weight.