Top 5 Supplements for Optimal Health


There are many different health supplements available on the market to satisfy your body’s fitness goals, but obviously, you can’t take all of them.

So, it could be challenging to determine which supplements you should choose to maintain your optimal health, no worries.

This article will identify the top 5 best supplements to support your health, which we have concluded after consulting many registered nutritionists and dieticians for you. So keep reading!


  • Vitamin D
  • Fish Oil
  • Multivitamin
  • Magnesium
  • Probiotics

1. Vitamin D

Vitamin D (cholecalciferol ) is an essential body nutrient required for proper calcium and phosphate absorption in the bones, maintaining blood sugar levels, stress management, neuromuscular functions, muscle strength, and boosting immunity.

It is well-known that the body can produce Vitamin D with sunlight’s help ( 7-dehydrocholesterol in the skin absorbs UV-B radiation from the sun and is converted into vitamin D3 ). However, certain factors limit vitamin D formation in the body, such as age group, less sun exposure time, age pigmentation, and use of sunscreens.

According to the Vitamin D Council, 40-80mg/ml is an optimal range of Vitamin D and people having less than optimal levels are considered Vitamin D deficient. Now you will be astonished to hear that about 88% of the world’s population is Vitamin D deficient, that’s why rickets, osteoporosis, and osteomalacia are the arousing diseases in today’s world.

Hazards of Vitamin D deficiency are not limited to these aforementioned diseases, but there are other problems also, such as:

  • Cancer
  • Heart diseases
  • Type I diabetes
  • Increase body fat
  • High mortality rate
  • Rheumatoid arthritis, etc.

But, you can avoid all these problems with a little care, proper sun exposure and a balanced diet ( such as milk, mushrooms, egg yolk, orange juice, liver, etc. ). Moreover, the optimal levels of Vitamin D for different age groups;

  • Children: 1000 IU per pound body weight/ day
  • Adults: 1500-2000 IU/ per day
  • Upper limit: more than 2000 IU/day

2. Fish Oil


Omega-3 fatty acids are crucial health-maintaining components found in fish ( that’s why they are also called “Fish Oil” ), and their sufficient level is crucial for the body’s optimal health due to countless reasons such as:

  • Eye Health
  • Musculoskeletal health
  • Maintaining body weight
  • Immune system enhancer
  • Regulating blood pressure
  • Less chances of infant allergies
  • Proper cardiovascular functioning

Moreover, you should acknowledge that there must be a balanced blend between rations of EPA ( eicosapentaenoic acid ) and DHA ( docosahexaenoic acid ). For example, pregnant women need a higher DHA blend for proper body functioning.

To help your knowledge, in 2006, Maroon and Bost conducted a study to check the effectiveness of fish oil. After much work, they concluded that fish oil is more effective than other medications used to help neck and lower back pain.

So we can estimate that Fish Oils are the best supplements for well-being and should be taken in proper amounts such as 3 servings of oily fish ( Salmon, sardines, mackerel, etc) per week.

3. MultiVitamins


Multivitamins are the building blocks for life; a healthy life without them can’t be imagined.

So, you should monitor your vitamin consumption, including which vitamins you are consuming and which ones you are lacking.

There are some essential multivitamins that you must have to add to your diet, such as:

  • Methylcobalamin
  • Vitamin K1 and K2
  • Mineral glycinate chelates
  • Micronutrients in high Daily Value ( DV )
  • Natural folate, etc.

The CDC ( Centres for Disease Control and Prevention) stated in 2013 that only 13.1% of the total US population met sufficient fruit intake and 8.9% met sufficient vegetable intake, which is an alarming situation.

Apart from this, a study of adults (older than 50 years ) showed that less than 50% of people have sufficient levels of folate, Vitamins, and magnesium.

So, if you take care of your vitamin supply, then most potential health hazards will be avoided.

4. Magnesium

Magnesium is one of the most necessary supplements necessary for more than 300 enzymatic reactions in the body, such as:

  • Supports bones stability
  • Normal inflammation level
  • Maintaining normal blood  sugar level
  • Balanced utilization of amino acids and fats
  • Magnesium enhances serotonin production
  • Necessary for proper nerve impulse conduction
  • It controls the learning and memory of the brain
  • Adenosine Triphosphate formation ( ATP ), which is an energy currency of the body
  • Acts as a relaxation mineral ( for body and mind ), that’s why their use is usually suggested in the evening

According to the WHO ( World Health Organization ), 75% of Americans don’t fulfill the FDA’s recommended daily intake demand; moreover, it is also noticed that magnesium deficiency is commonly seen among people with a high intake of processed food, diabetic patients, alcohol consumers, people with gastrointestinal issues, or suffered from Vitamin D deficiency, etc.

Additionally, the NIH ( National Institute of Health ) has warned that if the magnesium deficiency rate stays consistent, then it can promote several other potential diseases such as heart diseases, osteoporosis, migraine, etc.

Therefore, if you want to live a happy and healthy life, you should not neglect to fulfill your body’s basic nutrient demands. For example, some gummies are not only delicious, but also rich in magnesium, providing nutritional supplements.

5. Probiotics


“Probiotics are live bacteria and yeast that live in your gut and help you maintain good health. These probiotics are also known as good or friendly bacteria.”

Modern research says that a healthy balance of gut bacteria ( good and bad bacteria ) in your body is vital to boost gut and overall health. If there are more bad bacteria in the gut, they will start eating your food and your nutrient requirements will never be filled no matter how much you eat. So, there must be some good bacteria which kills the bad bacteria.

To fulfill probiotic demands of the body is not that hectic; you can easily take probiotics through many dairy products such as yogurt, milk, etc., which will protect you from tons of diseases and will support a healthy immune system, brain health, weight management, inflammation regulations and many more.