9 Essential Supplements That Will Boost Your Health This Year
Looking to get healthier in 2021? If so, adding the right supplements to your diet can help. What should you add to your diet? It depends on your unique physiological needs, but certain powerhouse nutrients benefit nearly everyone. Here are nine supplements that will boost your health this year.
SEE ALSO: 5 Important Reasons Not To Eat Meat
1. Vitamin D
This miracle substance isn’t properly classified as a nutrient. It’s a hormone your body naturally produces from sun exposure, although researchers are currently investigating its potential as a preventative treatment in the COVID-19 war. Your immune health isn’t the only part of your body that benefits from more of the sunshine vitamin. It is vital for calcium absorption and mineral density, both of which are critical for healthy pearlies. If you want to keep smiling pretty for the camera, consider adding this supplement to your diet this year.
If you menstruate, you might not get enough iron in your diet. Those with menorrhagia or heavy bleeding are prone to iron-deficiency anemia. Over the short-term, the condition can make you tired, but it can have more severe health effects if left untreated. Another group prone to deficiencies in this mineral are those with inflammatory bowel conditions. People with irritable bowel syndrome, Crohn’s disease or ulcerative colitis could struggle to absorb enough iron from food. Others have a challenge using non-heme iron and run into trouble when they switch to a vegetarian or vegan lifestyle.
3. Vitamin B-12
A lack of iron isn’t the only condition that can produce anemia. The pernicious form of the disorder occurs when your body lacks the intrinsic factor necessary to use vitamin B-12 effectively. Since this nutrient comes from animal sources, strict vegans who refuse even tea grown in fish meal can struggle to get enough. Fortunately, doctors can quickly diagnose iron-deficiency and pernicious anemia with a blood test and prescribe either oral or injectable supplements. The latter comes in handy for those with intestinal disorders that prohibit absorption.
4. Folic Acid
Are you a proud mama-to-be, or do you hope to conceive in the new year? If so, please start supplementing with folic acid now to reduce the risk of congenital disabilities in your infant. During early development, this nutrient helps form the neural tube and stave off disorders like anencephaly and spina bifida. Experts recommend that all women of reproductive age get at least 400 milligrams daily, so add this supplement to your diet — it’s challenging to get enough through food alone.
Did you watch your grandparents “shrink” as they got older? Osteoporosis can lead to losing several inches of height as your spine curves — often causing considerable pain. Plus, your bones become more vulnerable to breakage without adequate calcium. Dairy products are the most well-known sources, but please don’t overlook plant-based sources of this vital mineral. Many green leafy vegetables, like broccoli and kale, are also high in calcium. Additionally, the lactose in dairy breaks down into sugar, providing your mouth bacteria with a rich food source. Stick to a supplement if you are cavity-prone.
Magnesium is something of a miracle mineral for people with migraines and depression. It can ease the symptoms of both disorders. One study found that regular supplementation decreased the frequency of attacks by a staggering 41% among the indoor-sunglasses set. Another 2008 clinical trial found magnesium supplementation worked as well as a tricyclic antidepressant in patients with mild-to-moderate depression. The trick is finding a quality supplement and starting slowly — too much mag too soon can leave you dashing to the toilet. There’s a reason constipation remedies feature milk of magnesia, after all.
7. Fish Oil
Fish oil can benefit both your health and that of your feline friends. If your kitty endures frequent hairballs, a little fish oil added to their food can help them pass the clump. In humans, the omega-3 fatty acids in fish oil may do your ticker a world of good by lowering blood pressure, reducing triglycerides and keeping sticky plaque from sticking to arterial walls. Ideally, you should eat dinner from the sea a few times weekly, but if you don’t dig salmon much, a supplement will do.
8. Glucosamine and Chondroitin
Millions of Americans have arthritis, and supplementing with glucosamine and chondroitin can ease your misery if you’re among them. These two substances are natural and found in your cartilage — the spongy stuff that cushions your joints. Glucosamine and chondroitin protect cells called chondrocytes, which help to maintain healthy cartilage structure. Therefore, it may help those with osteoarthritis or trauma-related disorders. Additionally, it is an anti-inflammatory, which means supplementation could provide some relief for those with rheumatoid arthritis.
9. Lutein and Zeaxanthin
You need to protect your peepers, and lutein and zeaxanthin are two powerhouse nutrients to help you do so. These supplements help cut your risk of age-related macular degeneration and cataracts, two conditions that can lead to blindness. You can find these nutrients in dark, leafy greens. However, unless you have your diet and meal prep on point, consider a supplement to ensure you get enough, especially if eye troubles plague your family.
Let These 9 Supplements Boost Your Health This Year
There’s no substitute for healthy habits when it comes to feeling your best. Adding the nine supplements above to your diet this year can help you boost your health and improve your overall well-being.
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