What Supplements Do I Need for Optimal Health?

Achieving optimal health requires a combination of balanced nutrition, regular exercise, and mindful lifestyle choices.

However, even with the best intentions, modern diets often lack essential nutrients. That’s where I love to use supplements to bridge the gap.

They can add needed nutrients, boost energy, support immunity, and enhance overall wellness.

But with so many options, it can be overwhelming to know where to start. Below, we’ll explore the most important supplements to consider for optimal health and how they benefit your body.

***Disclaimer:

The information provided here is for educational purposes only and is not intended as a substitute for medical advice, diagnosis, or treatment. Before starting any new supplement, dietary plan, or lifestyle change, please consult with a qualified healthcare provider or physician to ensure it is safe and appropriate for your individual health needs and conditions.

Ditch the Multivitamin: Get on the Supergreens Train!

Why settle for a basic multivitamin when you can fuel your body with nutrient-packed supergreens? Supergreens are an all-in-one powerhouse, offering a broad spectrum of essential nutrients, antioxidants, and plant-based goodness to help your body thrive. They’re a convenient and natural way to fill nutritional gaps while boosting your energy, immunity, and overall vitality.

Key Benefits of Supergreens:

• Immune Support: Packed with antioxidants and Vitamin C to keep you healthy and resilient.
• Digestive Health: Rich in fiber and probiotics to support gut health and nutrient absorption.
• Energy Boost: Chlorophyll and B Vitamins provide clean, natural energy to power your day.
• Detoxification: Helps cleanse your system by supporting liver function and reducing inflammation.

Quick Tip: Choose a high-quality supergreens powder with organic ingredients and no added sugars or artificial fillers. I love Calisa Healths use coupon code: NICOLABURBANK for some savings. Mix it into water, smoothies, or even soups for a daily dose of plant-powered wellness!

Omega-3 Fatty Acids: The Heart and Brain Booster

Omega-3 fatty acids, found in fish oil and plant-based sources, are vital for reducing inflammation, improving cardiovascular health, and supporting brain function. If your diet doesn’t include fatty fish like salmon or mackerel, an omega-3 supplement can make a significant difference.

Key Benefits:

• Reduces inflammation
• Supports brain health
• Promotes a healthy heart

Dosage Guide: Look for a supplement that provides at least 1,000 mg of EPA and DHA combined per day. I recommend LifeVantage Omega+

Glutathione: The Master Antioxidant

Glutathione is often referred to as the "master antioxidant" for its ability to protect your cells from damage, support detoxification, and enhance overall health. It plays a critical role in immune function, energy production, and fighting oxidative stress.

Key Benefits of Glutathione:

• Cellular Defense: Protects your cells from damage caused by free radicals and toxins.
• Liver Support: Aids in detoxification, helping your body process and eliminate harmful substances.
• Skin Health: Promotes a brighter, clearer complexion by reducing oxidative damage.
• Immune Function: Strengthens your immune system by supporting cellular repair and regeneration.

How to Use:
Glutathione can be taken in supplement form, often as a liposomal formula for better absorption. It’s also found in foods like spinach, avocados, and asparagus, but supplements may provide more concentrated benefits. Cymbiotika Glutathione is a favorite of mine.

Vitamin D: Your Sunshine Solution

Vitamin D is critical for bone health, immune support, and mood regulation. However, it’s challenging to get enough from sunlight alone, especially if you live in northern climates or spend most of your time indoors.

Recommended Intake: 1,000–2,000 IU daily, or consult with your healthcare provider for personalized recommendations.

Best Form: Vitamin D3 is more effective than D2 at raising your body’s vitamin D levels and you want to make sure the supplement has a vitamin K component to it as well. I take the LifeVantage D3.

Magnesium: The Stress Reliever

Magnesium is involved in hundreds of biochemical reactions in the body, including those that help manage stress, improve sleep, and reduce muscle cramps.

Common Forms:

• Magnesium glycinate for relaxation and sleep
• Magnesium citrate for digestion

Daily Needs: 300–400 mg. Thorne Magnesium Bisglycinate

Collagen: For Joints, Skin, and Gut

Collagen supplements support joint health, improve skin elasticity, and help repair the gut lining. Since collagen production decreases with age, supplementing can make a noticeable difference.

Types to Look For:

• Type I for skin
• Type II for joints
• Type III for skin and gut health

How to Use: Add a scoop of collagen peptides to coffee, tea, or smoothies. Or if you want the Gold Standard in Collagen LifeVantages Liquid Collagen is the only collagen I use.

Vitamin C: Antioxidant Powerhouse

Vitamin C is well-known for its immune-boosting properties, but it also helps combat oxidative stress and promotes collagen production.

Dosage: 500–1,000 mg daily.

Pro Tip: Liposomal vitamin C is more bioavailable than traditional tablets. I absolutely love Cymbiotika C.

Adaptogens: Combat Stress Naturally

Adaptogenic herbs like ashwagandha, rhodiola, and holy basil help the body adapt to stress and restore balance. These are especially helpful for those dealing with chronic stress or burnout.

Best Uses:

• Ashwagandha for anxiety and stress
• Rhodiola for energy and focus

How to Take: Available in capsules, teas, or powders.

Creatine: Not Just for Muscle Building

While creatine is often associated with athletes and muscle growth, it offers significant cognitive benefits, especially for women. Creatine supports brain energy metabolism, helping improve focus, memory, and mental clarity. It’s particularly beneficial during periods of stress or sleep deprivation, making it a great addition to your daily routine.

Why It’s Worth Considering:

• Enhances cognitive function and mental clarity
• Supports energy production in both muscles and the brain
• May reduce mental fatigue during demanding tasks

How to Use: Start with 3-5 grams daily, mixed into water or your favorite beverage. It’s a simple yet effective way to boost both brainpower and physical performance! Thorne Creatine is a trusted brand.

CoQ10: Cellular Energy and Heart Health

Coenzyme Q10 (CoQ10) is a powerful antioxidant that supports energy production and heart health. It’s particularly beneficial for individuals taking statins, as these medications can deplete CoQ10 levels.

Daily Dose: 100–200 mg. Cymbiotika Glutathione has a CoQ10 component to it

How to Choose the Right Supplements

Not all supplements are created equal. When choosing a product:

1. Look for third-party testing to ensure quality and purity.
2. Opt for brands that use bioavailable forms of nutrients.
3. Consult with a healthcare provider to determine what’s best for your individual needs.

Supplements are an excellent way to support your body’s natural processes and achieve optimal health. By starting with foundational supplements like these, and adding targeted nutrients based on your specific needs, you can create a personalized regimen to enhance your overall well-being.

Remember, supplements should complement a nutrient-rich diet, not replace it. Discover what your unique body truly needs—book a call with me today for personalized guidance and support!

Disclaimer:

The information provided here is for educational purposes only and is not intended as a substitute for medical advice, diagnosis, or treatment. Before starting any new supplement, dietary plan, or lifestyle change, please consult with a qualified healthcare provider or physician to ensure it is safe and appropriate for your individual health needs and conditions.