A healthy diet is essential for everyone, but it can be even more challenging to eat well if you have specific dietary needs. Getting all the nutrients your body needs each day can be difficult for people with allergies, sensitivities, or aversions to certain foods and flavors.
Even if you have special dietary requirements, getting everything you need from food alone is not always easy. Supplements are an excellent way of getting the vitamins and minerals you may not get enough of from your everyday diet.
However, not all supplements are created equal, so it’s essential to choose wisely when selecting which one(s) are best for you and your specific health goals. If you’re looking for ways to optimize your nutrition and take your diet to the next level, check out this list of supplement recommendations from nutritionists:
Vitamin B12 is essential for energy metabolism and neurological function and has anti-inflammatory properties. Some signs of B12 deficiency include fatigue, an increased risk of heart disease, and impaired cognitive function.
B12 can be difficult for your body to absorb from food, so many people take B12 supplements to boost their intake. Vegetarians and vegans need to supplement with B12, as it is only found in animal products. B12 is generally sold in either oral or topical forms.
There are also B12 injections available at doctors’ offices. Read the list of ingredients on a B12 supplement and choose one with methylcobalamin, not cyanocobalamin.
Ashwagandha (Withania somnifera) is an adaptogen that improves your body’s ability to cope with stress. Adaptogens are herbs that restore your body’s average hormone balance, thereby promoting wellness and overall health.
Ashwagandha is an excellent option for those looking to support their physical and psychological health. Some benefits of taking ashwagandha include reduced anxiety and stress, improved insomnia, and reduced cortisol levels.
Some studies have also indicated that ashwagandha may help with weight loss. It’s important to note that no studies are exploring ashwagandha as a weight loss supplement. Instead, it has been used to help people lose weight due to stress reduction.
Turmeric is a potent anti-inflammatory and antioxidant herb used in Ayurvedic medicine. Taking turmeric as a supplement can help your immune system, ease joint pain, and improve digestion.
Turmeric can also be used as a natural remedy for seasonal allergies.
Turmeric can be ingested in several ways, including in tea, food, and capsule form. In addition to consuming turmeric in its natural form, it can be applied topically as a beauty treatment.
Turmeric can be mixed with coconut oil to create a potent anti-aging face mask. This mask is excellent for reducing wrinkles, making your skin more hydrated, and getting rid of acne.
Omega 3 Fatty Acids
Omega 3 fatty acids are essential for heart health and reducing inflammation, and they can also help to improve your skin and hair. Omega 3 fatty acids are commonly found in fish oil supplements and other plant-based sources, such as chia seeds.
While fish oil supplements are a great source of omega-3 fatty acids, they contain significant amounts of mercury. Fish oils contain vitamins, minerals, and essential fatty acids, but not everyone can eat them because of allergies or digestive problems.
If you experience side effects like stomach pain or diarrhea after taking fish oil, you may want to try supplementing with a non-fish oil source of omega-three fatty acids like chia seeds. The best chia seeds for omega 3s are sprouted, as they contain more omega 3s than non-sprouted chia seeds. Sprouted chia seeds can be added to cereals, smoothies, salads, and more.
Vitamin D is a crucial nutrient for strong bones and healthy teeth and supports the immune system. Vitamin D deficiency is common, especially among people who spend most of their time indoors, don't spend much time in the sun, or wear sunscreen all the time.
The most common signs of vitamin D deficiency are frequent colds, muscle aches, and suboptimal bone health. Sunshine is the best source of vitamin D, so it’s essential to get out and spend time in the sun throughout the year, even when it’s cold.
Vitamin D supplementation can help to make up for any vitamin D that is missing from your diet or that your body isn’t producing enough of. Still, it’s not an excellent substitute for natural sunlight. If you work indoors, have very little sun exposure, or wear sunscreen regularly, you may consider adding a vitamin D supplement to your daily routine.
When choosing a protein shake, select a product with fewer than 10 grams of sugar per serving, including a complete amino acid profile. A full amino acid profile means that the protein shake contains nine essential amino acids and has many of them.
Calcium supplements are an excellent option for those who have trouble meeting their recommended daily intake of calcium. Calcium supplements come in various forms, including calcium citrate, calcium carbonate, and calcium phosphate.
Calcium citrate is the most accessible form of calcium to digest, making it an excellent option for individuals who may have trouble absorbing calcium. Calcium carbonate, on the other hand, is the easiest to digest, and people with kidney problems should choose calcium phosphate.
Be sure to speak with your doctor about which calcium supplement is best for you.
Iron is an essential mineral for energy metabolism and the production of hemoglobin, and it can be found in many different foods. It’s possible to become deficient in iron if you’re not eating enough iron-rich foods, especially for women who are menstruating and pregnant.
Taking an iron supplement can help you ensure you get enough iron in your diet. Ferrous sulfate, ferrous fumarate, ferrous gluconate, ferrous sulfate extended-release, ferrous glycine, and ferrous ascorbate are all iron supplements.
It’s important to note that iron supplements can cause constipation in some people. If you’re taking an iron supplement and experiencing constipation, you may want to reduce the amount you’re taking or try a different type of iron.
TRIIBE Organics Offers The Best Supplements
These supplements contain their entire active ingredient profile, which means you get all the benefits without extra ingredients or fillers. They are also easy to digest and absorb and are usually less expensive than other supplements.
Triibe Organics offers supplements that use whole-food extracts, including Ashwagandha, Turmeric, Boswellia, and Moringa.
The human body is an incredibly complex system, and it’s important to acknowledge that there is no one-size-fits-all solution to nutrition. What works for one person may not be the best choice for another, and it’s essential to consider this when trying new supplements and diets.
When choosing a supplement, look for a high-quality brand with pure ingredients, including an active amount of the advertised ingredient. Avoid supplements that contain unnecessary fillers or harmful additives, such as artificial coloring or artificial sweeteners.
Keep in mind that supplements are not a replacement for a healthy diet. They are meant to be used in addition to a well-rounded diet with plenty of fruits, vegetables, and other whole foods.