Balancing for Health: Foundational Vitamins and Supplements Most People Need

Aug 15

Hi! I’m Addie, and I’m a pharmacist that cares a lot about wellness. You might know Harry, he cares a lot about wellness too. We get a lot of questions about vitamins and supplements, and we love to talk to people about their questions and concerns on an individual basis, but time and time again, we have found that most of our patients need the same 5 basic supplements, just based off the lifestyle and environment we live in here in the United States. Here’s a quick list of our top recommendations for generally healthy adults, and why most people need to take these supplements to help balance out a healthy diet to promote optimal wellness. Remember, don’t start any new regiment without consulting your doctor or pharmacist first, especially if you take any prescription medications.

Daily Multivitamin: You’ve probably heard it said that a daily multivitamin is recommended for everyone. While many of us track our “macronutrients” (carbohydrates, fats, and proteins), it can be much harder to keep track of essential micronutrients (essential vitamins and minerals). There are too many reasons to list why we need these things for good health, but generally micronutrients are needed for strong bone support, immune system functioning, and blood formation. Due to things like modern food processing and farming practices, even those of us eating all our recommended daily fruits, vegetables, healthy fats etc. can still be deficient is essential vitamins and minerals. It is best to take a multivitamin to ensure you are covered.

Omega-3 (fish oil): You may have heard that fish oil is good for heart health but did you know it is important for even more functions in the body? We need these essential fatty acids for healthy cholesterol/triglyceride levels, brain function, and even eye and joint health! Here’s the thing… most of us don’t eat fish very often, and when we do, it’s likely not a source that is high in Omega-3s. While wild-caught salmon is an excellent source of omega-3s, most of what we get from the grocery is farmed, meaning these fish have likely not had the proper diet to make them a good source and the freezing and transport process to bring these fish all the way to Indiana also reduces their nutrient levels. What’s more, the next highest sources of omega-3s come from sardines and anchovies… now really when is the last time you ate those little fellas?

Magnesium: Almost 50% of Americans consume less than the recommended average daily requirement of magnesium. Even multivitamins only have between 20-50% of the recommended dose. The worst part about it is that our body will even pull excess magnesium out of our bones and muscle tissue to make sure we have the right amount in our blood (since we likely aren’t getting enough from our diets). This can lead to conditions like osteoporosis (brittle bones), muscle cramping, and even Vitamin D deficiency! That’s right, in order for you to get the best bang for your buck with Vitamin D, your body’s magnesium levels have to be sufficient, otherwise your body just can’t use it… speaking of Vitamin D…

Vitamin D: This is nicknamed the sunshine vitamin because it is created when our skin is exposed to sunlight! That’s great if you’re outdoors during the summertime, but unfortunately if you’re in for a dark and cold Midwestern winter, you’re probably not getting enough (not to mention if your magnesium is depleted, you may not be retaining it anyways). There are also dietary sources of Vitamin D in fortified foods (meaning it has been added to) as few foods naturally contain Vitamin D. Even with Vitamin D added to certain foods like milk and orange juice, as many as 90% of people do not get enough from diet alone. Since it works with other essential vitamins and minerals like calcium and phosphorous to maintain bone health, you can see why supplementation of this important nutrient is so vital. It is also helpful to boost our immune system to fight off infections and even brain function, and some studies have linked low Vitamin D levels to mood disorders like depression.

Probiotic (optional, read more below): Probiotics are live, good bacteria that are essential to our gut health. They help with digestion and can be really beneficial for people who suffer from bloating and stomach discomfort. Good gut bacteria need a diet high in dietary fiber (specifically fermentable fiber), and low in processed fats and sugars in order to thrive. The reason why I call this one optional is because there is a source of probiotic in many of our diets here in Indiana: fermented foods. Regular consumption of fermented foods like sauerkraut, kombucha (a type of fermented tea), and yogurt or kefir (cultured/fermented milk) with live active cultures are likely a sufficient dietary source. Do keep in mind, however, that really sweet sugary yogurt and canned, room-temperature sauerkraut have likely had the good bacteria stripped from them during the processing and pasteurization process. Probiotics are heat sensitive, so if you aren’t getting it from the refrigerated section and it doesn’t say live active cultures on the package, it isn’t a source of probiotics.

To learn even more, or view the references for the basis of our recommendations, see below. Also be sure to see our favorite products for all these categories on Vitamins and Supplements Tab on our website.

Would you like to schedule an appointment to talk to a pharmacist about your specific needs?

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Many prescription medications and chronic health conditions can affect your supplementation needs and we would be happy to guide you through that with a personalized approach. As a matter of fact, certain prescription drugs can severely deplete essential nutrients. We at Webb’s Pharmacy believe in a holistic approach to healthcare and wellness, so if we can help you prevent a chronic medication need or even modify certain medications with lifestyle, dietary changes, and supplementation, we would love to help you.

References & Further Reading:

Multivitamin:

https://ods.od.nih.gov/factsheets/MVMS-Consumer/

https://www.ncbi.nlm.nih.gov/books/NBK218743/

Omega-3

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

https://www.arthritis.org/health-wellness/treatment/complementary-therapies/supplements-and-vitamins/omega-3-fatty-acids-for-health

Magnesium

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/

https://www.pharmacytimes.com/view/study-half-of-all-americans-are-magnesium-deficient

https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview

Vitamin D