Dietary supplements have the ability to support health and wellness in a way that much of today’s
highly processed, nutrient-poor food items do not.
The key to getting maximum benefit from dietary supplements is twofold: first, make sure the
supplement itself is pharmaceutical grade and pure, and second, only take the amount
recommended for your age, gender and overall health.
While many somewhat obscure supplements exist – vitamins, minerals and other nutrients the vast
majority of the mainstream community has never heard of – there are certain staple supplements
that no one should be without.
Since most people do not get the Recommended Daily Allowance (RDA) of these common
supplements by eating the modern diet, these 10 staple supplements continue to supplement
today’s food sources to ensure optimal health and wellness.
You may not need to take all of these supplements all at once, but being aware of their unique
properties and nutritional value can ensure you take each as needed.
P.S. As a fail-safe insurance plan against nutritional deficiency, be sure to see number 10 on this list!
Healthline reports that magnesium is a highly protective nutrient that can help your body benefit
more from exercise and weight management efforts while protecting against type 2 diabetes, high
blood pressure and systemic inflammation.
In general, adult men should take 400 to 420 mg per day, and adult women should take 310 to
320 mg per day.
Turmeric is Asia and India’s well kept secret supplement….until now. Turmeric, one of ginger’s
close relatives, contains curcumin, a powerful anti-inflammatory agent that can ease arthritis pain
and swelling, improve heart bypass surgery results, guard against Alzheimer’s disease and ward off
certain cancers, as reported by the National Center for Complementary and Integrative Health
The dosing should correlate to the formulation (tincture, liquid, powder, capsule, et al) and may
vary widely depending on the method. The University of Maryland Medical Center (UMMC) offers
recommendations on dosage based on different intake methods.
Thanks to the dairy industry, calcium is a well-publicized mineral and most people know what it is
and what it does. But what many people still don’t know is that dairy often isn’t the best way to
take in calcium due to issues with absorption, and that it is important to pair calcium with Vitamin
D to enhance absorption.
Health expert Dr. Weil states that women should take in 1,000 to 1,200 mg of calcium per day.
Men should take in between 500 and 700 mg of calcium per day. Again, be sure to pair calcium
supplements with Vitamin D (see number 9 here) to maximize absorption.
Organic Facts outlines how adequate daily zinc intake can help bolster the body’s immune system,
reduce stress, stabilize blood sugar, assist with proper digestive function, ease skin issues,
strengthen vision, reduce depression and support weight loss.
The average adult can take 8 to 12 mg of zinc daily for general good health, according to Mayo
There was a time in humanity’s not so distant dietary past when iron deficiency was much less
common. But today, when dark leafy produce and lean meats are less popular menu choices, iron
deficiency is rearing its head, with some unpleasant health results.
The body needs iron to prevent anemia by maintaining a strong red blood cell count. Red blood
cells are responsible for ensure each cell in the body receives the oxygen it needs to live.
Web MD states that people with kidney disease, heavy menstrual cycles or those undergoing
chemotherapy to treat disease can all become anemic more quickly.
For general dietary purposes, the recommended daily iron intake is 18 mg per day up to age 51,
and then 8 mg per day thereafter.
6. Folate (Vitamin B-9)
Health expert Dr. Axe outlines the important difference between naturally occurring folate (Vitamin
B-9) and folic acid, a synthetic form of the same. If the option presents itself, it is much safer to
take folate in its natural form.
Folate is vital for the body starting before birth! It helps a new baby grow and develop properly.
After birth, adequate daily folate intake prevents megablastic anemia (a blood disorder), hair and
skin issues, mouth sores and fatigue.
General guidelines recommend 600 micro-grams of folate for pregnant women and 400 micro-
grams of folate for all other adults.
7. Omega-3 (Fish Oil)
Web MD states that Omega-3 fish oil supplements have become quite popular for the many
benefits they offer the heart and the circulatory system.
Taking in sufficient daily doses of Omega-3 fatty acids through diet or supplements or both can
prevent stroke, reduce blood pressure, reduce triglycerides, ward off hardening of the arteries
(atherosclerosis), reduce heart arrhythmias (abnormal heart beat) and stabilize mood.
For most adults, an intake of three grams of Omega-3 fatty acids per day is sufficient.
Potassium is one of those important minerals your heart literally cannot go without. People who
allow their bodies to get depleted of potassium risk heart attack, stroke and hypertension.
According to Health, potassium depletion can occur as a result of certain medications, health
conditions or just a nutrient-poor diet.
For general purposes, potassium intake should be 4,700 mg per day for an adult. GB Health Watch
reports that most adults take in only around half this much potassium daily.
9. Vitamin D
Vitamin D is one of those essential vitamins that the human body cannot make without help. Help
can come in the form of daily exposure to sunlight, eating the right foods and/or taking a daily
Vitamin D supplement.
Without sufficient daily intake of Vitamin D, the bones of the skeletal system will grow thin and
weak over time. In elderly Americans, this can lead to osteoporosis (brittle bone syndrome).
The National Institutes of Health (NIH) states that adults should take in an average of 600 IU (15
micro-grams) per day to ensure sufficient bone strength and density.
If this list of 10 supplements feels overwhelming or unmanageable to you, there is good news –
you don’t have to take nine individual supplements in order to get all of the daily nutrients your
A single multi-vitamin can accomplish the same, and according to the Journal of Pharmaceutical
Sciences, there are many ways to take a multi-vitamin, including capsules, tablets, powders,
liquids, tinctures and and even intra-venous. So you can find the method that works best for your
The key to selecting the best multi-vitamin is to match age, gender and any specific health issues
with nutrient levels. Different multi-vitamins are formulated for different ages, genders and life
stages. By reading the ingredients, it is possible to find a multi-vitamin that matches your
individual health needs.