My Basic Supplement Starter Kit
Supplements are a tricky subject. Finding the right ones can be a minefield, and people often overpay or take things that their body doesn’t need. I recently wrote a review of Basis by Elysium, a fantastic new supplement that has a focus on increasing the body’s supply of NAD+, a key molecule that affects aging. Newer products like Basis are some of the more advanced supplements that one can take. In this article, I wanted to go over some of the basic supplements that are available to everyone.
The supplements below are ones that anyone can take, and should feel some effect from. Think of them as a kind of “starter kit” for anyone that is looking to improve upon a healthy diet and exercise. After you have these ones covered, you can look into more specific supplements that are tailored to your needs.
Green Vibrance
A lot of people take multivitamins. Don’t get me wrong, these are better than nothing, but I strongly believe that if you can easily get exactly the same benefits with a natural solution, it’s worth it. For the last 15 years, I have sworn by Green Vibrance. It is a natural mixture of digestive enzymes, oat grass, goji berries, astragalus, holy basil, flaxseed powder, and more. This supplement can be consumed with water or as a smoothie, and is designed to support nutrition, circulation, digestion, and immunity.
Omega Oils
Omega oils are a classic! Everyone has heard of these amazing oils, which include omega 3- and omega 6- essential fatty acids. You may know them as fish oils, as they can be found naturally in fish like salmon or mackerel - but it’s far easier to consume them as a pill, which is more consistent. These oils can help the body in a number of ways, from cell maintenance and heart health to improving mental ability and reducing inflammation. If you aren’t yet getting enough omega oils in your life, I would recommend this as the first supplement you purchase.
Probiotics
We often associate bacteria with illness - bacteria can cause infections and diseases, and make us sick. But in reality, this is a small portion of bacteria, and a lot of bacteria actually helps us in our daily lives. Probiotics are the “good bacteria” and yeasts that live in our gut and aid with digestion. They can also support the immune system and keep our body balanced.
Eating foods that are classed as probiotic (full of this good bacteria and yeast) can be a great way to renew your flora. Foods that are probiotic include some natural yogurts and fermented foods such as kimchi. However, many people (myself included) like to supplement this further, by taking probiotic pills. I recommend Renewlife - I’ve been using them for a while, and have always found them to be a wonderful supplement.
Vitamin D
None of us get enough vitamin D, a hugely important vitamin that plays a role in a number of biological processes in the body, including cell growth, calcium absorption, and immune function. Classically, those who are vegan or on a plant-based diet see the lowest amount of vitamin D in their diet, as it is mostly gained through fatty fish, dairy products, eggs, and cheese. However, everyone can benefit from a vitamin D supplement.
There are a number of vitamin D products on the market. You should be taking enough to make a difference, and I recommend 25-100 micrograms per day (1000-400 IU). The good news is that vitamin D is pretty cheap - you can pick it up from any good health and wellness store.
Magnesium Glycinate
This one is slightly less well known than the ones above, but I have been using it for a few years. Magnesium is a hugely important nutrient that is used by the body to regulate muscle function, sugar levels, blood pressure, and more. It is naturally available in a number of foods, such as spinach, legumes, seeds, nuts, whole grains, and dairy products.
No matter what your diet, you can benefit from taking Magnesium Glycinate. I recommend a company called Pure Encapsulations. I love this simple brand - they create hypoallergenic nutritional supplements, and are a research-based company, meaning that there is science behind the products they are selling.
Next Steps
Nutritional supplements are useful, but taking the wrong ones can be a waste of time and money. The above supplements are pretty standard, and useful to almost everyone, so this is a great place to start. Once you have these basic supplements, the next step is to look at what you want to achieve in your health and wellness strategy. From there, you can add supplements based on your natural diet, exercise regime, and medical history.