Nowadays the dietary supplement market is beyond oversaturated…and overwhelming. Whether you’re perusing the aisles or getting influenced on social media, every package, brand spokesperson, or fan of a specific product will have you believing that their supplement is the answer to your every qualm.
But as an RD, I can tell you that this simply isn’t true. In fact, a balanced diet can suffice for nearly all of your nutritional needs. That said, there are some holes that can be extremely challenging to fill for many Americans, justifying supplementation. Here we’ll dive into five of the best supplements that can actually be beneficial for many people when taken on a daily basis.
The 5 Daily Supplements for Optimum Health
Before we dive into our list, it should be noted that nutrient supplementation is highly individualized based on age, diet, activity level, pre-existing conditions, overall health goals, and more. “Consult a healthcare provider or registered dietitian prior to starting a new supplement or to create a personalized plan that meets your unique needs,” advises Amy Davis, RDN of Amy Davis Nutrition.
It’s also important to know that dietary supplements are not regulated by the Food and Drug Administration (FDA) for purity, safety, or effectiveness in the same way whole foods are. This means that we, as consumers, are responsible for finding safe products. The best way to navigate this is to look for options from established brands that are third-party verified by organizations like the U.S. Pharmacopeia (USP) and National Science Foundation (NSF). “Another great resource for comparing supplements is the Dietary Supplement Label Database,” Davis shares.
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With that out of the way, here are the five daily supplements that may support optimum health. “Though remember, supplements should complement a nutrient-dense diet, not replace it – focus on whole foods as your primary nutrient source,” Davis adds.
Probiotics
Gut health, specifically the health of the gut microbiome, couldn’t be more buzzworthy these days as it’s linked to so many other aspects of overall health. “A balanced microbiome can improve digestion, support immunity, and even enhance mental health,” says Davis. And while there are many ways to support a thriving biome, probiotics are undoubtedly a cornerstone of gut-healthy eating. “Probiotics are live microorganisms found in fermented foods such as sauerkraut, kefir, yogurt, and kimchi, which some people may not be eating on a weekly or even monthly basis,” says Roxana Ehsani, MS, RD, CSSD, LDN, sports dietitian. Therefore, a probiotic supplement could be a beneficial addition to your daily routine.
Our Pick: Culturelle® Digestive Daily Probiotic Capsules, $17.99 for 30 capsules
Culturelle has been an authority in the probiotic space for years – and for good reason! Not only are they regularly audited by NSF but they are widely available at many grocery stores nationwide. Plus, this pick contains a range of clinically studied probiotics, including Lactobacillus rhamnosus GG, which is known to specifically support healthy digestion. This probiotic is best kept refrigerated which, while a potential barrier for some folks or when traveling, ensures optimal effectiveness and bacterial longevity.
Fish Oil/Omega-3s
Healthcare professionals are constantly urging us to integrate more fish into our weekly dinner rotations. This recommendation is largely rooted in the fact that these seafood options are rich in omega-3 fatty acids. “Omega-3 fatty acids are a group of polyunsaturated fats, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), that have been shown to support brain and heart health, while helping to reduce inflammation,” explains Davis. Eating fatty fish like salmon, trout, sardines, and anchovies two to three times per week is the best way to get enough omega-3s on a regular basis. “Yet most Americans fall short of consuming enough omega-3s from the diet, therefore taking a daily omega-3 supplement can be beneficial to almost everyone,” adds Ehsani.
Our Pick: Nordic Naturals ProOmega-D, $31.72 for 60 softgels
As another industry-leading brand, Nordic Naturals is one of the best when it comes to safe, comprehensive omega-3 supplementation. “This supplement contains 650 milligrams (mg) EPA and 450 mg DHA from high-quality fish oil, meeting your daily goals, and also includes 1000 mg vitamin D for more nutrition in less capsules,” says Davis. Plus, it is NSF certified. And another added bonus is that you won’t experience any fishy burps with this brand.
Honorable Mention: fatty15, $49.95 for 30 capsules
Fatty15 can be a great alternative, or addition, to omega-3 supplements, especially for those following a plant-based diet. This vegan supplement is actually made from pentadecanoic acid, a saturated fatty acid that offers all the same benefits as omega-3s – and then some! In fact, research shows that this novel nutrient is not only essential but, in addition to its potent anti-inflammatory benefits, pentadecanoic acid also holds anticancer properties. Plus, it’s a single ingredient supplement which is almost unheard of.
Vitamin D
Among the micronutrients, vitamin D is one that many Americans are often not getting enough of on a daily basis. “Many people are walking around with low or even deficient levels of vitamin D, especially during the winter months when sunlight is scarce – and food sources are generally limited,” says Ehsani. In fact, an estimated over 40 percent of the U.S. population is deficient in the vitamin that is essential for immune, brain, mood, heart, and bone health. Given this information, it is typically a smart idea to take a vitamin D supplement, at the very least in winter if you live in the northern part of the country.
Our Pick: Thorne Vitamin D-1,000, $12 for 90 capsules
“This option includes vitamin D3, the most absorbable form of the vitamin, and comes in doses of 1,000, 5,000, and 10,000 International Units (IUs) for those that are very deficient. Plus, they also have aliquid option for kids or those wanting to take fewer pills,” Davis explains. It’s another NSF-certified option that has an unparalleled in-house purity testing program, too!
Magnesium
Similar to vitamin D, magnesium is a mineral that plenty of Americans aren’t quite meeting the mark on. “Nearly half of Americans aren’t getting enough magnesium through their diet, making supplementation a smart choice,” says Ehsani. Combine that with the fact that stress can deplete this micronutrient in the body and you have a recipe for deficiency on your hands. “Plus, magnesium is involved in so many different processes in the body like muscle function, nerve regulation, and energy production, while promoting better relaxation and sleep,” Davis adds. Protein synthesis, glucose regulation, blood pressure control, bone health, and digestive regularity are other notable benefits of this nutrient, too.
Our Pick: Life Extension Neuro-Mag® Magnesium L-Threonate, $29.95 for 90 capsules
“I’m a fan of Life Extension’s Neuro-Mag, which I take daily around bedtime as it promotes relaxation and calmness, helping with sleep. Plus, this supplement contains a form of magnesium that has been studied for its ability to cross the blood-brain barrier and support cognitive function,” Ehsani shares. As another NSF-certified option, Life Extension is such a long-standing brand because of its commitment to high quality offerings.
Multivitamin
And our final daily supplement recommendation is one of the most common grabs for Americans…the good old multivitamin. “Multivitamins fill in any nutritional gaps for those who may not be getting all of the necessary vitamins and minerals through food each day, including those with low appetite, allergies, or dietary restrictions,” explains Davis. A multivitamin can be especially important if you don’t often reach the recommended five servings of fruit and veggies a day as these foods are highly concentrated in an array of essential nutrients.
However, do be cognizant to not overlap other micronutrient supplements with a multivitamin. A good practice is to always read the label of your multivitamin choice to see what percentage of the daily value it contains for each vitamin and mineral. For example, if you were taking a complete multivitamin, you likely wouldn’t need to take the vitamin D or magnesium (or at least as much of them) that we previously recommended on this list. Though, from my perspective, it’s better to have a nutrient-rich balanced diet and supplement with D and magnesium than it is to not have the best diet and require a multivitamin.
Our Pick: MegaFood One Daily Multivitamin, $37.99 for 60 tablets
Yet another NSF-certified brand, MegaFood’s daily multivitamin is a great option for both men and women. This company stands above the rest as it is made, in part, with real food, something that is very challenging to find in the dietary supplement world. While most multivitamins contain over 100 percent of the daily value for some nutrients, that’s only the case with a few nutrients in this option and of those select few, there’s no more than 420 percent per dose. While this might seem like a lot, check out other options, it’s not uncommon to see some with upwards 2,000 percent of the daily value for some nutrients – a big red flag in my eyes. Most of the nutrients in this option are provided in amounts under 100 percent of the daily value – ideal when we consider that we’ll be (hopefully) eating nutrient-rich foods throughout the day to make up the difference.
