The best supplements according to a nutritionist are Good+Good

IIf you feel like the vitamin and supplement section of the drugstore is constantly expanding, you can’t imagine it. The global food additives market will grow at an estimated nine percent to reach $128 billion between 2021 and 2028. With so many options to choose from (fish oil! omega-3s! vitamin A!), it’s becoming increasingly difficult to be a discerning consumer. Are these green horse pills really life-changing for your neighbor’s influencer? Do you really need to supplement with B vitamins?

Supplement labels may entice you to buy with big promises like “reduce stress” and “better sleep,” but it’s important to be skeptical and do your research beforehand to see if a particular ingredient actually delivers on those promises. The US Food and Drug Administration (FDA) does not approve vitamins and supplements; it simply examines manufacturing practices and takes action if a particular additive becomes a public health concern. So some companies make dubious claims and get away with it. A recent consumer review found that 46 percent of supplements fail to deliver on their lofty promises.

Basically, it pays to be a Skeptical Susan when you’re looking at the drugstore extra tab. But to do things a bit Easy, we talked to nutritionist and supplement researcher Ann Danahy, RDN, founder of Craving Something Healthy, and Kelly LeVeque, CN, holistic nutritionist and best-selling author, about what supplements to add to your cart. How to determine if the product is really right for you.

3 questions to ask yourself when considering a supplement

1. Can I get this vitamin from my diet instead of a supplement?

Nutritionists are big fans of “eat your vitamins,” and Danahy is no exception. “[Everyone] Before using supplements, they should consider whether there are gaps in their diet that can be filled with food, says Danahy. “Whole foods are nutrients in balanced amounts and as part of the whole package with protein, carbohydrates, healthy fats, fiber, antioxidants, etc. All of these work synergistically in your body, so always start with a balanced diet.” Basically, most people should try eating certain foods before using pills to make up the difference.

That said, some people may struggle to meet their needs through diet alone, whether it’s due to a health condition (such as celiac disease) or their specific eating plan. For example, vegetarians have limited sources of brain-boosting B12, as it is mostly found in animal foods. In such cases, supplementation can be very helpful to cover the deficiency. Pregnant women should also take folic acid and other prenatal vitamins to support the baby’s development and reduce the risk of birth defects.

2. What makes you interested in this particular supplement?

You may have heard that 5-HTP can help you calm down basically stress or melatonin can help you get a good night’s sleep. While there’s often some evidence to support these claimed benefits, you need to make sure you’re addressing lifestyle factors that may be contributing to these problems, Danahy says. If work keeps you busy 24/7, can you try stress management strategies like exercise, meditation, gardening, or reading before taking a supplement? If the answer is no, that’s fine, but it’s worth asking.

3. Can my family history tell me what supplements might be helpful?

“Even if someone is in good health, I recommend evaluating them for certain health risks related to their lifestyle or family history,” says Danahy. “For example, someone with a family history of heart disease and high blood pressure may want to consider omega-3 fish oil, beetroot powder, or certain antioxidants.”

If this sounds like you, ask your doctor what he thinks about supplements based on your personal family history. This is not a one-size-fits-all situation.

4 Supplements to Take According to a Dietitian and Nutritionist

1. Vitamin D

According to Danahy, most people can benefit from vitamin D. “Unless you eat a lot of salmon, egg yolks and fortified milk, it’s hard to get enough from your diet,” she says. “It’s also a vitamin that most people are deficient in, but not optimally in many people.” Vitamin D has many important functions, including helping your body absorb calcium (which is important for bone health), reducing inflammation, and promoting mental well-being. In other words, it is very important and worth thinking about.

Recommended daily intake: 600-800 IU (15-20 mcg) per day.

2. Omega-3

If you’re living and breathing right now, you’ve probably heard the buzz surrounding omega-3s. “Omega-3, or fish oil, is what I usually recommend to middle-aged and older people. It helps lower blood pressure and triglycerides, but I also like it because it supports cognitive health and has anti-inflammatory effects,” says Danahy. He cautions that eating sources of omega-3 foods (such as salmon, sardines, and oily fish two to three times a week) is still a better option than supplements.

Recommended daily intake: 1.1 grams for women; 1.6 grams for men (for reference, a 2-ounce serving of farmed salmon has about 1.5 grams of omega-3s)

3. Magnesium

“[Magnesium] It’s involved in more than 300 biochemical reactions in your body, so it helps support everything from bones and muscles to glucose and blood pressure to DNA and RNA synthesis, says Danahy. – You can drink it whenever you want, but some people think it helps them. if taken after dinner, rest in the evening.” This mineral is also important for heart health because it supports nerve, cell, and muscle health. It offers magnesium glycinate, a form of magnesium that is slightly absorbed by the body. (FYI, magnesium spinach, (It appears in foods including black beans and almonds.)

Recommended daily intake: 310-360 milligrams per day for women (depending on age and pregnancy), 400-420 milligrams per day for men (depending on age).

4. Multivitamins

LeVeque, for one, is a big fan of a multivitamin that covers all your bases. They can be a good way to consume a variety of macro and micronutrients without paying for individual vitamins.

But there’s a caveat: Multivitamins come in many different varieties, so you should consult your doctor, nutritionist, or other trusted health professional about which combination makes sense for you based on your age, diet, current medications, and whether or not you’re taking any medications. you are not pregnant. Harvard Health recommends reading the label and making choices that contain the daily recommended amounts of various vitamins and minerals. the and The label bears the United States Pharmacopoeia (USP) seal of approval (indicating the purity and strength of the given vitamin).

Recommended daily intake: It varies depending on the vitamin.

Long story short: Supplements aren’t as easy as they seem. So if you have a lot of questions, check with your primary care doctor. There’s no point in spending a lot of money at the drugstore if it doesn’t have a significant impact on your daily health and well-being.

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