Step 1: Lay the groundwork
Step 2: Which form of supplement do you find exceptionally reliable?
Step 3: How do I get into the habit of taking supplements regularly?
Healthy woman taking a vitamin or supplement with water
Incorporating nutritional supplements into your daily health habits can have incredible health benefits. But with millions of accessories, how do you choose the right one to help you get a multi-faceted diet?
The good news is that there is a scientific way to choose the right supplement. This article will show you how to select the right combination of nutritional supplements in 3 simple steps.
Step 1: Lay the groundwork
Nutritional supplements are designed to help you make up for any nutrient deficiencies in your diet. Full-spectrum multivitamins precisely fit this need arises.
The full spectrum of multivitamins contains nearly all the micronutrients needed to run the body’s basic biochemistry daily. Getting enough of these micronutrients from the diet alone is almost impossible. Generally, a good multivitamin contains at least ten nutrients, while a full-spectrum multivitamin contains about 30 nutrients.
One essential piece of advice most doctors give their patients is to take a full-spectrum multivitamin. There must be a reasonable reason for this! Taking a full-spectrum multivitamin may reduce the risk of nutritional deficiencies by 60 percent. At the same time, taking full-spectrum multivitamins has become a healthy option for new mothers, helping them get through pregnancy more peacefully and raise their newborns healthier.
Full-spectrum multivitamins combine 20 different supplement ingredients into a single pill you only need to take once a day. This method is simple and affordable, and you can get almost all the nutrients your body needs without having to go through a lot of trouble. For this reason, I recommend starting your supplement novice journey with a full-spectrum multivitamin.
For most people, multivitamins are reassuring enough to add to your daily health plan. Special note: People with irregular periods should not take iron-containing multivitamins unless their doctor advises. Check the label of a multivitamin to see if it contains iron. If you are concerned, you can also choose iron-free multivitamins.
People taking blood thinners should watch their vitamin K intake and consult a doctor before taking a multivitamin. People taking thyroid hormones should wait a few hours after taking a thyroid pill before taking a multivitamin.
Supplements: Is your diet causing nutrient deficiency?
Suppose you want to delve deeper into your diet to find nutrient deficiencies that multivitamins can’t compensate for. In that case, you can assess whether you are deficient in some components that aren’t usually found in multivitamins, such as omega-3, protein, and dietary fiber.
Omega-3
Omega-3 may have anti-inflammatory effects and help protect nervous system function. They are essential for healthy brain function and may help boost mood and cognitive abilities. If you don’t regularly eat some of the main foods containing omega-3, such as fish, chia seeds, or flaxseeds, taking fish oil or other fatty acid supplements may be an excellent supplement.
Dietary fiber
Dietary fiber may help reduce the risk of colon cancer and may even improve the body’s ability to clear the body. Most experts recommend consuming at least 25 grams of dietary fiber a day. People in excellent health may consume nearly 50 grams of dietary fiber daily.
If you’re on a low-carb diet or don’t like fruits and vegetables, you’re likely to fall far short of the recommended lower intake of dietary fiber. Fortunately, supplements can help make up for these deficiencies. Dietary fiber supplements come in many forms, and many of my patients enjoy flavored fiber powders that can be added to drinking water and foods like oatmeal or milkshakes.
protein
Protein is another crucial nutrient, and there is no protein in multivitamins. If you don’t eat meat, legumes like beans and lentils, or protein-rich foods like fish at every meal, you’re likely not getting enough protein. Consult a registered dietitian or your doctor to help determine if your protein intake is adequate. Protein intake can also be monitored using nutrition recording tools such as MyFitnessPal or Cronometer.
If you don’t have enough, take protein shakes, powders, and amino acids until you reach your target.
Do you suffer from indigestion?
Now your basic nutritional needs have been met. But what if you’ve done this, and your blood tests still show deficiencies? This may mean that you need to regulate your digestive system.
There is a saying, “What you eat determines your health.” However, this statement is not entirely accurate. The truth is, “Your nutrition intake determines your health.” Your daily diet may be healthy, full of nutrients, and balanced, but it won’t help if you can’t absorb the nutrients from these foods for your body.
People with digestive problems can get more nutrients from a healthy diet by supplementing digestive enzymes with meals.
Are you using up or losing nutrients too quickly?
You may be physically active or active in sports, causing you to consume more nutrients than others. For example, training for a marathon or working out for several hours a day can cause you to replenish electrolytes faster than usual.
Step 2: Which form of supplement do you find exceptionally reliable?
Today, supplements come in many shapes, sizes, and forms. Of all the options, make sure you choose one you like. Some standard options include:
Water-soluble powder
gummy
Brewed tea
tablet
Liquid agent
Sublingual tablets or lozenges
Food items such as energy bars or mixed shakes
For example, let’s say you eat little fish, chia seeds, or flaxseeds and start looking for omega-3 supplements. A quick search reveals that omega-3 is available in tablets, gels, liquids, or gummies.
Many herbal formulas can be prepared into powders, tinctures, triglycerides, and teas. Herbs like ginger can even be made into supplements in the form of ginger candy!
When choosing a supplement, selecting the form you want to take is best.
Step 3: How do I get into the habit of taking supplements regularly?
You can buy some of the best quality supplements out there, but if you leave them on the shelf and don’t take them, they won’t give you any health benefits! So a plan you can stick to is just as crucial as buying supplements. Here are some of my practical tips to help you stick to the accessories you buy:
Set alerts: This method sounds simple, but it works! When you first take a supplement, set an alert on your phone and ring when it’s time to take it. Label your alarm clock something like “Take a multivitamin.”
Keep supplements in multiple places, and don’t always carry them with you. Relying on reminding yourself every day to take a supplement and drive to work is not an optimal strategy. Keep a bottle of supplements at home, and in other places, you frequent, such as your workplace or vacation home. If you forget to pack a supplement vial or tablet, you won’t miss out on taking it.
Tie supplement use to other daily habits: Taking supplements with meals at home may be an excellent way to increase your chances of taking them. Keep accessories next to your toothbrush or on your bedside table to remind you to take them before brushing your teeth or before bed.
Write it down: If you have a written daily schedule, write down “Take _ supplement” for The Times you plan to take the supplement. If you use a computer or phone calendar, create a reminder that you can repeat daily.
Keep supplements in your car: If you have sachets of electrolytes or other exercise-related supplements you want to take during an athletic event or workout, consider keeping them in your vehicle if the weather is cooler. This method allows you to take it anywhere at the gym or sports venue.
Set up automatic shipping: If a supplement is something you plan to keep taking, set it to ship automatically instead of relying solely on reminders to order it. This will prevent you from running out of supplements and help you maintain good habits.
With these three steps, you can choose the right supplement in the form you like and get into the habit of taking it on time. After that, the only step left is to enjoy your supplements’ health benefits.