Taking vitamin supplements is a crucial part of being healthy and fit. We don’t get all the nutrients we need from the food that we eat. There are also some nutrients that we couldn’t get even if we ate the healthiest food imaginable. The best way to fill in the gaps, and make up for any deficiencies caused by aging or illness, is to take supplements.
In my opinion, if a person isn’t taking advantage of these proven substances they are doing themselves a disservice. For many years, leading scientists and nutritionists have continually added to the list of benefits that supplements provide to the human body.
These benefits include increased energy and alertness, better mood and outlook, less susceptibility to illnesses, enhanced capacity to recover from surgery and injuries, and the ability to improve or eliminate a wide range of medical and dental conditions. To learn more about vitamin supplements, check out these top-rated books here and here
Vitamin supplements are essential for optimal fitness and health. There is no benefit to overdoing it, however. The key is quality, not quantity. So be sure to select products and suppliers that you trust.
I am only going to talk about what I have come to understand as being the most important general health supplements. Let me give you this advice. Before taking these or any other supplements, be sure to check with your doctor. This is especially important if you are taking any medications.
Here is the list of supplements that I am taking along with comments on their benefits.
- Vitamins & Minerals (high-potency tablets) – Aids in general good health in many ways.
- Flaxseed (ground meal) – High in Omega-3 ALA. Aids in heart and vascular health. Helps lower cancer risk, cholesterol, and blood pressure. High in antioxidants.
- Dr. Michael Greger, plant-based inspirer, recommends ground flaxseed as this form provides the most and greatest benefit.
- Here’s my review of Dr. Greger’s book, “How Not To Die”.
- Vegan Omega 3 DHA & EPA – Marine algae sourced Omega 3 supports heart, brain, immune, joint, and skin health. No (polluted) fish oil.
- Hard to find. Best selection and price here
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- Hard to find. Best selection and price here
- Hemp Heart Seeds (bulk: bag) – Complete protein (good for vegans and vegetarians). Reduces risk of cardiovascular disease, and lowers blood pressure. Helps maintain bone health, regulates metabolism, and helps brain function.
- Turmeric (spice or capsules ) – Helps prevent cancer, contains anti-inflammatory compounds, increases the antioxidant capacity, improves brain function, and lowers heart disease risk.
- Cumin Seed (ground spice) – Similar benefits to Turmeric (above).
- Chia Seeds – (bulk: bag) – Contains nearly all important nutrients such as protein, omega 3 ALA, antioxidants, fiber, vitamins, and minerals. Reduces inflammation, supports weight loss, boosts energy, and more.
- Garlic Oil (softgels) – Lowers heart disease risk, reduces blood pressure, treats colds, fights cancer, and much more.
- Selenium (tablets) – Protects against cardiovascular disease and certain forms of cancer. One of the most potent immune system boosters and antioxidants.
- Spirulina (capsules) – This blue-green alga is high in protein, antioxidants, and vitamin B12. Boosts the immune system, improves cardiovascular function, aids in detoxification, increases energy, and more.
- Chlorella (capsules) – This green alga provides complete protein, vitamins, minerals, antioxidants, and more. Strengthens immune system, detoxifies and purifies the body, and promotes healthy cellular growth and repair.
- Vitamin D3 (softgels) – Supports bone, colon, muscle, immune, and breast health.
- It’s common to be low in this important vitamin as it’s produced through sun exposure. So supplementation is usually recommended.
- Home vitamin D3 testing here. Quick online results.
- Vitamin B12 (tablets) – Aids in energy production and supports cardiovascular, immune, and nervous system health.
- B12 supplementation is crucial for vegans as it is traditionally attained from animal-based products. B12 deficiency is serious. So check with your doctor if concerned.
- If you’re a vegan, it is best to include a B12 test when doing blood work for annual exams.
- Dr. Michael Greger, plant-based inspirer, recommends 500 mcg per day for vegans under 65 and 1,000 mcg per day for vegans over 65. He also recommends the cyanocobalamin form unless you’re a smoker or have kidney failure.
- Pricing differs considerably. Best price here.
- Home vitamin B12 testing here. Quick online results.
- Saw Palmetto (softgels) – Aids in men’s prostate health.
- Psyllium Husk (whole or powder) – This dietary fiber helps keep digestive system clean and healthy. Also helps lower cholesterol and blood sugar.
- Recommend 100% organic psyllium husk — no capsules as they usually have additives.
- Mixes well in quinoa, rice, soups, salads, smoothies, and more.
- Price and quality varies widely. Best deal here
Here are vitamin supplements I have stopped taking.
- Fish Oil (Omega 3 EPA & DHA) – Too many industrial and environmental pollutants including microplastic residues even with fancy sounding cleaning methods. I use marine algae derived Omega 3 EPA & DHA as recommended by Dr. Michael Greger, plant-based inspirer.
- Vitamin B-Complex (capsules) – Supports energy, metabolism, and antioxidant health.
- B-Complex only contains a fraction of the B12 that vegans require. The well known brand I was taking only contained 100 mcg of B12. Most of the other items listed are included in muliple vitamins, other supplements, and foods.
Supplements are added or deleted as I discover new information about them. I would estimate this list to be version 8.0. 🙂
Warning: Check with your doctor before you start taking vitamin supplements as they may interact negatively with some prescription drugs, including blood thinners.
There are many more vitamin supplements that you might consider taking depending on your particular situation. I encourage you to look into it. You might discover something that will make a real difference in your life.
Any true fitness enthusiast will attest to the importance of taking vitamin supplements
If you want to learn more about the amazing benefits of taking high potency vitamin supplements, a documentary called “Food Matters
To your health and fitness.