There are so many supplements out there and it’s hard to know where to begin. Below is a beginner’s guide to 6 daily supplements that can start you off in the right direction. There is no one size fits all, (as always) it depends. But we have put together a list of some go-to supplements that most people are lacking in their everyday diet and lifestyle. This is a good starting point to understand what each supplement is used, the benefits of each, and where in your diet you should be getting said supplement. By no means is this a magic fix. No supplement regimen will help replace a balanced diet, proper sleep, and daily movement.

This should have you start asking more questions like “do I need any of these and why?”

Vitamin D

• Dose: 2,000-5,00 IUs per day
• Immune system health, digestive health, brain health
• Calcium is needed for the body to absorb Vit D
• Food Sources: Mushrooms, Spinach, Oranges, Bananas, Salmon, Tuna, Cheese, Egg yolks

Calcium

• Dose: 1,000-1,200 mg a day 
• Bone health, heart function, muscle function, nerve function 
• Food Sources: Dark leafy vegetables like broccoli, kale; Cheese, Almonds

Magnesium 

• Dose: 200-400 mgs per day
• Mood, mental health, sleep patterns, muscle repair/function 
• Some research states up to 75% of the population are deficient 
• Food Sources: whole wheat, spinach, nuts, tofu, dark chocolate

Probiotics

• Dose: 20-50 billion CFUs per day
• Gut health, brain health, hormonal health 
• Look for a high strain count and strain diversity (Bacillus coagulans, Lactobacillus, Acidophilus, Bifidobacterium, and Streptococcus thermophilus, when possible
• Must be paired with a good prebiotic 
• Food Sources: Yogurt, Sauerkraut, Kimchi, Kombucha, Pickles

Prebiotic 

• Dose: Varies 
• Gut health
• Feeds the probiotic (friendly bacteria in your gut)
• Food Sources: Dandelion greens, Garlic, Onions, Asparagus. Oats, Apples

Omegas

• Dose: 2-3 grams per day 
• Brain health, anti-inflammatory, hearth health
• Look for both EPA and DHA 
• Food Sources: fatty fish like salmon, tuna, and cod; nuts and seeds like walnuts, chia, flax, and hemp

iHerbs.com is a one-stop-shop for supplements and natural products carrying over 30,000 products. What’s nice about this site is that they do a quality guarantee by evaluating each product by an independent third-party lab (aka unbiased). This ensures they’ve done some research and the supplements are all certified. But there are plenty of good places to get your supplements, our advice is to do your research. Please ask about the above on your next visit and check-in with your doctor for more personalized guidance and recommendations. 

Written By: Dr. Nisha Copeland