In the world of integrative medicine, there are fewer topics more confusing than supplementation. While the foundation of health should stem from a nourishing diet, physical activity, and sustainable stress management, certain supplements can help most people achieve a more balanced sense of wellbeing.*
An integrative doctor can recommend an individualized supplement plan that caters to your exact needs. If you want to start supplementing immediately, the following five supplements can safely support optimal wellbeing in the general adult population:*
With nutritional gaps, soaring stress levels, and subpar diets impacting many people’s wellness levels, supplementation is a tried and true way to improve the way you feel—physically and beyond.*
Modern society makes it increasingly common to need support in essential nutrients. Several factors contribute to this reality, starting with the depletion of nutrients in our soil due to modern agricultural practices. Mass farming methods aimed at maximizing crop yields often neglect the replenishment of vital minerals and micronutrients in the soil. Consequently, the produce we consume today may contain lower levels of nutrients compared to those grown in the past.[1]
High stress levels are also prevalent in our fast-paced lifestyles and can have a profound impact on our nutrient status. Stress depletes key nutrients like magnesium, which plays a crucial role in more than 600 biological processes.* Furthermore, our diets don’t always include fresh fruits and vegetables, which are rich sources of essential vitamins, minerals, and antioxidants. Instead, we often rely on processed and convenience foods that lack the nutritional density required for optimal health.*
Lastly, environmental toxins like pollutants and pesticides can further hinder our nutrient absorption and metabolism. Collectively, these factors leave us vulnerable to nutrient concerns, emphasizing the need for targeted supplementation to bridge the nutritional gaps and support wellbeing and vitality.*
These five supplements can form a solid foundation for most supplement plans. Everyone’s needs are individualized to address certain concerns or discomforts, but many integrative practitioners will agree that the following is an effective starting point.
Supplementing with fish oil offers a multitude of benefits that can enhance our health.* One advantage lies in its abundant omega-3 fatty acids, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fats play a crucial role in supporting cardiovascular health by promoting healthy cholesterol levels, regulating inflammatory pathways, and maintaining optimal blood pressure.* Fish oil also supports brain function and mental wellbeing, as DHA is a major component of brain tissue and aids in cognitive function, memory, and mood regulation.*
Additionally, fish oil has shown promising effects on joint health, helping to support the inflammatory response and joint lubrication.* Omega-3s also contribute to healthy skin by promoting moisture retention.* Fish oil may assist in promoting eye health, supporting visual acuity, and supporting eye health as you age.* With its wide range of benefits, fish oil supplementation is a valuable tool in your supplement toolbox.[2]
Known as the "sunshine vitamin," vitamin D3 plays a crucial role in various bodily functions, and most people who live above the Mason-Dixon line don’t get enough.* It helps maintain strong, healthy bones by aiding in the absorption of calcium and phosphorus, and sufficient levels of vitamin D3 are essential for optimal bone mineralization.* Beyond bone health, vitamin D3 is also involved in modulating the immune system.* Adequate vitamin D3 levels have been linked to a positive impact on respiratory health and autoimmune response.*[3]
Vitamin D3 has also been associated with improved mood and mental wellbeing, with studies suggesting its role in regulating neurotransmitters in the brain.* As vitamin D3 is primarily synthesized in the skin through sunlight exposure, many people—especially those living in regions with limited sunlight or who have limited sun exposure—can likely benefit from supplementation.*[4]
Taking a high-quality multivitamin can offer a wide range of benefits, particularly in bridging nutritional gaps that may exist even with the best of diets.* Despite our efforts to eat well, modern agricultural practices have led to nutrient-depleted soil, resulting in produce that may be lacking in essential vitamins and minerals. High everyday stress levels and exposure to environmental toxins can also deplete our bodies of vital nutrients.* A trusted multivitamin may provide a wide spectrum of nutrients to support overall health.*
Research has yet to demonstrate how beneficial a multivitamin is for the general population, so you can’t replace a healthy diet and lifestyle with a multivitamin. However, many integrative doctors consider multivitamins an add-on to a nourishing diet and active lifestyle—a high-quality multivitamin can act as an insurance policy to ensure we meet our nutrient requirements, even in the face of factors beyond our control.* While more research on multivitamins is needed, existing studies do show older adults and those on a vegan or vegetarian diet can especially benefit from a multivitamin.*[5] [6]
As an essential mineral, magnesium is involved in numerous biochemical reactions in the body. One of its primary benefits is its ability to promote relaxation. Magnesium helps to regulate neurotransmitters that influence mood and can help reduce occasional anxiety and depression.* Additionally, magnesium supports healthy sleep patterns, helping to relax muscles, calm the nervous system, and aid in achieving restful sleep.* This mineral also plays a vital role in maintaining cardiovascular health by supporting normal blood pressure levels and promoting proper heart function.* It also supports the muscular system and can help support muscle cramps and spasms.* With its diverse range of benefits, supplementing with magnesium can safely and significantly support optimal wellness levels.*[7]
Liposomal is a unique form of vitamin C that utilizes liposomes, tiny lipid bubbles that promote its absorption and bioavailability in the body.* A key advantage of liposomal C is its potent antioxidant properties, which support cells from potential issues caused by harmful free radicals.* This antioxidant activity supports a strong immune system.* Liposomal C also plays a crucial role in collagen synthesis, promoting healthy skin, joints, and connective tissues.* Furthermore, it aids in iron absorption, contributing to optimal iron levels.* Liposomal C promotes cardiovascular health by boosting blood vessel health and aiding in the maintenance of optimal cholesterol levels.* With its superior absorption and wide-ranging benefits, liposomal C is a valuable addition to any supplement regimen.*[8]
Discussing these five essential supplements with your practitioner could help bridge nutritional gaps, support vital bodily functions, and safely promote overall health.* But supplementation should never replace a healthy diet and lifestyle. While supplements can provide valuable wellness support, they work best when combined with a balanced, nutrient-rich diet and regular exercise.* By embracing a more balanced lifestyle and adding supplementation to your wellness routine, you’ll pave the way for a vibrant and resilient body and optimize your potential for long-term health and vitality.*
[1] https://www.frontiersin.org/articles/10.3389/fsufs.2021.699147/full
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/#:~:text=Clinical%20evidence%20suggests%20that%20EPA,death%20and%20abnormal%20heart%20rhythms.
[3] Bouillon, R., Manousaki, D., Rosen, C. et al. The health effects of vitamin D supplementation: evidence from human studies. Nat Rev Endocrinol 18, 96–110 (2022). https://doi.org/10.1038/s41574-021-00593-z
[4] Menon V, Kar SK, Suthar N, Nebhinani N. Vitamin D and..A Critical Appraisal of the Evidence and Future Directions. Indian J Psychol Med. 2020 Jan 6;42(1):11-21. doi: 10.4103/IJPSYM.IJPSYM_160_19. PMID: 31997861; PMCID: PMC6970300.
[5] Tang BM, Eslick GD, Nowson C, Smith C, Bensoussan A. Use of calcium or calcium in combination with vitamin D supplementation…in people aged 50 years and older: a meta-analysis. Lancet. 2007 Aug 25;370(9588):657-66. doi: 10.1016/S0140-6736(07)61342-7. Erratum in: Lancet. 2012 Sep 1;380(9844):806. PMID: 17720017.
[6] Craig WJ. Nutrition concerns and health effects of vegetarian diets. Nutr Clin Pract. 2010 Dec;25(6):613-20. doi: 10.1177/0884533610385707. PMID: 21139125.
[7] Al Alawi AM, Majoni SW, Falhammar H. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol. 2018 Apr 16;2018:9041694. doi: 10.1155/2018/9041694. PMID: 29849626; PMCID: PMC5926493
[8] Gopi S, Balakrishnan P. Evaluation and clinical comparison studies on liposomal and non-liposomal ascorbic acid (vitamin C) and their enhanced bioavailability. J Liposome Res. 2021 Dec;31(4):356-364. doi: 10.1080/08982104.2020.1820521. Epub 2020 Oct 6. PMID: 32901526.