What Supplements Should I Take? A List Of Supplements Everyone Can Benefit From

by | May 26, 2021

With all of the supplements out on the market, finding the supplement(s) that you could truly benefit from can be a challenging feat. 

As we go through this supplement list, it’s important to know that it’s ALWAYS recommended to speak with your Primary Care Provider (PCP) about any supplement changes you are considering since ultimately everyone has varying nutrition needs.

In this article, today we’ll talk about some supplements that your everyday adult person could benefit from. However, before we get to the bulk of it, first allow me to introduce myself. My name is Tony Stephan, and I’m a dietitian business coach. I help RDs make more IMPACT and more INCOME through nutrition coaching. However, before becoming a dietitian business coach, I was an RD nutrition coach. I served thousands of nutrition coaching clients over a time span of 12 years. My successful nutrition coaching business is what led me to where I am today. Now let’s talk about supplements you may benefit from.

Multivitamin Supplements

One supplement you may benefit from is a multivitamin. For most people, a multivitamin could be a good supplement choice. It could especially be a good choice if you’re a picky eater since the purpose of a multivitamin is to help fill in the gaps of nutrients that you might not be getting from your diet. However, there are a few questions to ask yourself before you consider taking a multivitamin. 

One question that you’ll want to ask yourself is “How balanced is my diet?” If you are already eating a balanced diet, a multivitamin might not be beneficial for you as the benefit of taking a multivitamin is to “fill in the nutrient gaps”. When possible, you always want to go for food first when it comes to getting your nutrients. However, if your diet isn’t balanced, then a multivitamin could be a beneficial addition to your daily routine. 

The last question you want to ask yourself is “Do I really need a multivitamin or could I start making changes to my diet to fill in nutrient gaps?” As stated earlier, you always want to get nutrients directly from food if possible. So a huge aspect to consider before thinking about taking a multivitamin is, do you truly need a multivitamin or are there other changes to your routine that would be more beneficial for your health in terms of getting more nutrients into your diet?

Omega 3 Fatty Acid Supplements

Another supplement you could benefit from is omega 3 fatty acid. A high-quality omega 3 fatty acid supplement could look like fish oil, krill oil, and so forth

It’s important to know that there are 3 main types of omega 3 fatty acids: 

  • docosahexaenoic acid (DHA)
  • eicosapentaenoic acid (EPA)
  • alpha-linolenic acid (ALA)

DHA and EPA are found in foods like cold-water fish, algae, and krill. ALA is typically found in plant foods like flax, walnuts, and canola oil.

The reason that most people would benefit from an omega 3 fatty acid supplement is that most people don’t consume enough of it in their diet. Guidelines recommend a combined DHA and EPA intake of 250 to 500mg per day, but most American adults get closer to 90mg daily.

The reason that getting enough omega 3 fatty acids is important is that your omega 3 fatty acids are essential fatty acids, meaning your body can’t make them. So it’s imperative to make sure you’re getting enough of your omega 3s. 

Whether you get your omega 3 fatty acids through a supplement or actual food is up to you. But omega 3 fatty acids are definitely something you don’t want to leave out of your diet as they can benefit your heart health, brain health, and eye health. Getting more omega 3 fatty acids in your diet could look like eating more fatty fish like salmon, walnuts, or olive oil.

Good Quality Multi-Strain Probiotic

You may be wondering, how could a probiotic benefit me? Well, the reasoning is that a large portion of the immune system is located in the gut and a large portion of the neurotransmitter, serotonin,  is located in the gut as well. Serotonin is a neurotransmitter that helps regulate mood. This is an area that still requires more research, but current research suggests that an unhealthy gut microbiome could lead to a long list of issues such as depression, autoimmunity, obesity, anxiety, and more. 

Due to these reasons, seeking a multi-strain probiotic could be beneficial to your health. When you’re searching for a multi-strain probiotic, a good tip is to find a probiotic with at least 5 strains.

Bottom line: Finding Good Supplements

Ultimately, it’s always recommended to speak with your  Primary Care Provider (PCP) about any supplement changes you are considering before you make them. But as you’re considering new supplements, here are a few things to consider. If you want to find good quality supplements, here are a few tips:

  • Check to see if the supplement has been third-party tested by either US Pharmacopeia or ConsumerLab.
  •  Look to see if they have been third-party tested at all.
  •  Always aim to buy from reputable brands that guarantee its use of safe ingredients and potency of the ingredients. 

The decision to add a new supplement or make a change to your routine isn’t always easy, but you always have to remember that your health is worth investing in. Whether it’s picking up a new healthy habit or adding a new supplement to your routine.

If you’re a dietitian looking to start your own nutrition coaching side hustle, you’re in the right place. I’m proud to be a part of the movement of dietitian entrepreneurs who are making more IMPACT and more INCOME! In the Dietitian Nutrition Coaching Certification, we teach our students how to set their dietitian nutrition coaching business up for success.


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