Less than 100 years ago, it was not necessary for most Westerners to take nutritional supplements. Our land was rich in essential minerals, our diets were filled with organic and homegrown foods, and our environment contained far fewer health-damaging toxins.
4 top supplements that benefit almost everyone
Fast forward to the 21st century, however, and a lot has changed. Due to ongoing soil erosion, widespread pollution, and much more, it is now difficult for many of us to get all of our essential nutrients from regular foods. Deficiencies in several important vitamins and minerals – deficiencies that were previously unknown – are now a pandemic in the Western world.
This article contains a list of four supplements that, taken daily, can help correct many of the nutrient deficiencies we are facing today. Of course, other supplements may be necessary based on your personal needs.
Powdered green supplements
Perhaps the most important supplement we can take is a complete dietary supplement that contains a solid, well-rounded nutritional profile. Although opinions differ whole food which is better for this purpose, no one can deny that superfoods established as moringa oleifera, the chlorella, the spirulina, the wheatgrass or barley grass. Taking one or more of these foods in daily concentrated supplement form is an excellent natural alternative to commercial multivitamin tablets, which are typically made up of synthetic ingredients that can inhibit absorption rates.
According to the American Chiropractic Association, it is estimated that between 68 and 80 percent of the United States population is deficient in magnesium, an essential micromineral element responsible for more than 300 biochemical reactions in the body. Insufficient magnesium intake can result in chronic fatigue, muscle cramps, muscle weakness and, in the most severe cases, major personality changes and heart failure.
While a wide variety of magnesium supplements are on the market today, most of them tend to work better as laxatives than actual dietary sources of magnesium. Magnesium glycinate is one of the best options, as it is highly bioavailable and does not contribute to loosen stools. For maximum benefits, take between 400 and 1,000 milligrams of it per day.
Like magnesium, iodine is another essential mineral that most of us are unknowingly deficient in. In fact, unless you live near the ocean and consume large amounts of fresh fish and shellfish, you are probably lacking in iodine. Iodine deficiencies can significantly lower our thyroid hormone levels, causing us to retain water, gain weight, develop heart failure and more.
Although many people experience good results with liquid iodine supplements like Lugol’s iodine or nascent iodine, the most natural option is a seaweed supplement, such as kelp or fucus. Aim for between 500 and 1,000 micrograms of iodine a day.
EPA and DHA
It is a well-known fact that the average Westerner consumes far more omega-6 fatty acids, (which are commonly found in processed vegetable oils) than omega-3 fatty acids. In fact, our average omega-6 to omega-3 ratio is currently estimated at 15:1 – much higher than the optimal 4:1. This imbalance promotes the pathogenesis of many serious diseases, such as cancer and heart disease.
To help correct this imbalance, it is important that we reduce our consumption of foods rich in omega-6 fatty acids and increase our intake of omega-3 fatty acids. The best way to achieve the latter is to supplement our diet with good sources of the two types of omega-3 fatty acids, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
As most people are aware, high quality fish oil is the king of EPA and DHA. For best results, aim to take at least 1,000 milligrams of EPA and DHA fish oil derivatives per day.