In an ideal world, we would obtain all the nutrients our bodies need from the foods we eat. However, due to factors like soil depletion, lifestyle choices, and specific health conditions, achieving optimal nutrient intake through diet alone can be challenging for many individuals. This is where the role of supplementation becomes crucial.
When considering supplementation and searching for the best supplements, it’s important to choose high-quality products and consult with a healthcare provider, especially to avoid potential over-supplementation and interactions with medications.
Here is a list of ten such supplements, chosen for their wide-ranging health benefits and suitability for a plant-based lifestyle:
1. Magnesium
Magnesium is a crucial mineral for the human body, playing a vital role in the energy production, the gene repair, in the regulation of our nervous system as well as in heart health and bone health.
Insufficient magnesium intake is linked to a variety of health issues, including cardiovascular disease, high blood pressure, diabetes, weakness, irritability and muscle cramps.
The recommended dietary allowances (RDAs) for magnesium vary by age and sex, but generally, adult men require about 400-420 mg per day, and adult women require about 310-320 mg per day.
2. Vitamin D3
Common signs of Vitamin D deficiency are fatigue, bone pain, muscle weakness or cramps, mood changes like depression, and frequent infections. Vitamin D can be synthesized by the body upon exposure to sunlight, but supplementation may be necessary for those with limited sun exposure or in higher latitudes, especially during winter months.
Over the long term, a deficiency in Vitamin D can lead to various health issues, including osteoporosis, cardiovascular disease, diabetes, and an increased risk of certain cancers. It can also contribute to reduced immune function and impaired muscle function.
The exact dosage for supplementation should be personalized based on individual factors such as blood levels, geographic location, sun exposure, and dietary intake, with many experts suggesting doses ranging from 800 to 2000 IU per day for maintenance.
Experts recommend taking Vitamin D3 in combination with Vitamin K2 because these two vitamins work synergistically to ensure calcium is properly utilized in the body.
3. Vitamin B Complex
The Vitamin B complex comprises eight essential vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin). Collectively, these vitamins play critical roles in converting our food into energy, ensuring the proper functioning of the nervous system, aiding in the formation of red blood cells, supporting cardiovascular health, and facilitating brain function, including cognitive abilities and mood regulation. Additionally, they contribute to the health of the skin, hair, and eyes.
A long-term deficiency in any of the B vitamins can lead to a variety of health issues. For example, insufficient B12 or B9 can cause anemia, leading to fatigue and weakness. A lack of B1 can result in beriberi, a condition affecting the heart, digestive system, and the nervous system. Over time, deficiencies in these vitamins can lead to severe neurological and psychiatric conditions, impaired immune function, and cardiovascular problems, among other health issues.
Foods rich in B vitamins include whole grains, meats, eggs, legumes, seeds and nuts, and leafy green vegetables. Ensuring an adequate intake of these vitamins is crucial for maintaining energy levels, cognitive performance, and overall health.
4. Zinc
Zinc is an essential trace element that plays a vital role in numerous aspects of cellular metabolism, immune function, and overall health. It acts as a catalyst for over 300 enzymes that aid in digestion, nerve function, and metabolism. Zinc is also critical for the development and function of immune cells, contributing to a robust immune response. Additionally, it plays a significant role in wound healing, DNA synthesis, and protein production, as well as supporting growth and development during pregnancy, childhood, and adolescence.
A long-term deficiency in zinc can lead to a weakened immune system, making the body more susceptible to infection and disease. It can also cause hair loss, diarrhea, delayed wound healing, taste abnormalities, and impaired growth and development in children. Severe zinc deficiency can lead to a range of chronic health issues, including skin conditions, cognitive impairment, and decreased fertility.
The recommended daily allowance (RDA) for zinc varies by age, sex, and life stage. For adult men, the RDA is 11 mg per day, and for adult women, it is 8 mg per day. Pregnant and lactating women have increased requirements, at 11 mg and 12 mg per day, respectively. To meet these needs, it’s important to include zinc-rich foods in your diet, such as legumes, seeds, nuts, and whole grains. While supplementation can help individuals who have difficulty meeting their zinc needs through diet alone, it’s crucial to adhere to the recommended dosages to avoid potential toxicity from excessive intake.
The AG1 Green Powder is a green superfood drink and a great natural supplement that includes the Vitamin B-complex, iron and many other minerals and vitamins.
5. Omega-3 Fatty Acids:
Omega-3 Fatty Acids are beneficial for heart health, cognitive function, and inflammation. While ALA is found in flaxseeds, chia seeds, and walnuts, EPA and DHA are mainly found in fish. Algal oil is a plant-based source of EPA and DHA, making it an excellent supplement for those not consuming fish.
Common signs of an omega-3 fatty acids deficiency include dry skin, hair loss, mood swings or depression, fatigue, poor memory, and heart problems. Long-term deficiency in omega-3 fatty acids can lead to more serious health issues, including an increased risk of cardiovascular diseases, cognitive decline, and mental health disorders such as depression. It may also contribute to the development of inflammatory conditions and affect eye health.
The recommended daily intake of omega-3 fatty acids can vary based on age, sex, and health status. Generally, for adults, the adequate intake (AI) for alpha-linolenic acid (ALA), a type of omega-3, is set at 1.1 grams per day for women and 1.6 grams per day for men. For EPA and DHA, another type of omega-3s, a common recommendation is a combined total of at least 250 to 500 mg per day for healthy adults.
6. Turmeric
Turmeric is rich in phytonutrients that may protect the brain and body by neutralizing free radicals (pollution, sunlight) and shielding the cells from damage.
Turmeric, a bright yellow spice traditionally used in Indian cuisine and Ayurvedic medicine, is celebrated for its potent anti-inflammatory and antioxidant properties, primarily attributed to curcumin, its active ingredient. Curcumin helps combat inflammation, which is a root cause of many diseases, including heart disease, cancer, metabolic syndrome, Alzheimer’s, and various degenerative conditions.
Its antioxidant effects protect against cellular damage from free radicals, supporting overall health and aging. Additionally, turmeric has been shown to delay or reverse brain diseases and age-related decreases in brain function. Furthermore, turmeric’s curcumin has benefits for pain relief, especially in conditions like arthritis, by reducing symptoms and discomfort.
Including turmeric in your diet can be as simple as adding the spice to meals or taking it as a supplement. Combining Curcumin with black pepper increases its effectiveness and enhances the absorption of curcumin by up to 2,000%.
Studies have used a wide range of dosages. Clinical trials have commonly used doses of curcumin ranging from 200 mg to up to 2,000 mg per day.
7. Iron:
Iron is essential for the formation of red blood cells and transportation of oxygen throughout the body. It’s essential for generating energy, supporting immune function, and facilitating cognitive development.
A deficiency in iron can lead to anemia, characterized by symptoms such as fatigue, weakness, pale skin, and shortness of breath. Long-term iron deficiency can result in delayed growth and development in children, increased susceptibility to infections, and compromised cognitive and physical performance in adults.
The recommended daily allowance (RDA) is about 8 mg. For premenopausal women, due to menstrual blood losses, the RDA is higher, at 18 mg per day. Pregnant women require even more, with an RDA of 27 mg per day, to support fetal development. It’s important to consume adequate amounts of iron, preferably from dietary sources like lentils, beans, and fortified cereals.
However, iron supplements may be necessary for some individuals, especially those with diagnosed deficiencies, vegetarians, and women with heavy menstrual periods. Iron supplements should be taken under the guidance of a healthcare provider, as excessive iron intake can lead to toxicity and adverse health effects.
8. Iodine:
Iodine is essential for the production of thyroid hormones, which regulate metabolic rate, support bone and brain development during pregnancy and infancy, and influence the functioning of the cardiovascular system.
A long-term deficiency in iodine can lead to several health issues. In adults, it can cause goiter (an enlargement of the thyroid gland) and hypothyroidism, leading to symptoms such as fatigue, weight gain, and cold intolerance. In pregnant women, iodine deficiency is particularly concerning as it can lead to cretinism, a severe developmental disorder in infants, along with miscarriages and stillbirth. Additionally, it can affect children’s cognitive functions and growth.
For most adults, the Recommended Dietary Allowance (RDA) is 150 micrograms (mcg) per day. Pregnant women require more, at 220 mcg per day, and lactating women need about 290 mcg per day to support their infant’s development. Iodine can be obtained from dietary sources such as iodized salt, dairy products, seafood, and seaweed.
Dr. Michael Greger (YouTube video) says that an occasional seaweed intake is enough to ensure Iodine sufficiency given that Iodine is stored in the Thyroid. His recommendation, if taken daily, would be to eat for example 2 Nori sheets or alternatively 1 teaspoon of dulse flakes, 1 tsp of dried Arame OR 1 tablespoon of seaweed salad. It’s also possible to use Iodized table salt but he urges people to be careful with Kelp.
9. Probiotics:
Probiotics, the beneficial bacteria found in certain foods and supplements, play a crucial role in maintaining gut health. They improve our digestion, enhance the immune response, and may even impact mental health through the gut-brain axis. A well-balanced gut microbiome also aids in the absorption of nutrients, in the elimination of toxins, and is potentially reducing the risk of gastrointestinal conditions like inflammatory bowel disease (IBD), and infectious diarrhea. Additionally, probiotics can help in the prevention of allergies and eczema, particularly in children.
A long-term deficiency or imbalance in beneficial gut bacteria, known as dysbiosis, can contribute to a wide range of health issues beyond digestive disorders, including obesity, type 2 diabetes, metabolic syndrome, heart disease, skin and hair issues and even mental health disorders like depression and anxiety.
While probiotics can be obtained from fermented plant foods like sauerkraut, kimchi, and kombucha, supplements can provide specific strains in concentrated doses.
The most common and well-studied genera of bacteria found in probiotics are Lactobacillus and Bifidobacterium. Within these genera, there are several species and strains that are commonly used for their health-promoting properties.
10. NMN
NMN (Nicotinamide Mononucleotide) is a molecule in your body that is a precursor to NAD+ (nicotinamide adenine dinucleotide), which plays a crucial role in energy metabolism and is involved in various cellular processes, including DNA repair, cell signaling, and sirtuin activation. As we age, NAD+ levels decline, which is thought to be linked to aging and various age-related diseases.
NMN has gained attention for its potential anti-aging benefits, primarily because it can increase NAD+ levels which are associated with improved energy metabolism, enhanced mitochondrial function, and potentially delayed aging and longevity.
David Sinclair, Ph.D., a professor of genetics at Harvard Medical School, is one of the leading researchers in the field of aging. He has extensively studied the effects of NMN and other NAD+ precursors on aging. In his book “Lifespan: Why We Age—and Why We Don’t Have To,” Sinclair discusses the science behind NMN and its potential to slow down aging processes. He has publicly shared that he takes NMN as part of his daily regimen to boost NAD+ levels, along with resveratrol (a compound found in red wine) and a strict diet and exercise program.
Regarding the dosage, Sinclair has mentioned in interviews and his book that he takes 1 gram (1000 mg) of NMN daily (YouTube video). However, it’s important to note that the optimal dosage of NMN for humans is still under investigation, and research is ongoing to determine its long-term safety and efficacy. Clinical trials are needed to establish standardized dosing guidelines and confirm the health benefits of NMN supplementation in humans.
By thoughtfully supplementing deficient nutrients, individuals can better manage their health, prevent deficiencies, and support their overall wellbeing. However, it’s essential to approach supplementation with care, choosing high-quality products and consulting healthcare professionals to ensure that supplements are used safely and effectively.