#1. Build the Foundation: Multivitamin

First up is a multivitamin. This provides the basics—the B vitamins, antioxidant vitamins like C and E, vitamin D, and minerals like iodine, zinc, and selenium. It will fill in the gaps where we fall short in our diets, and is especially important if you struggle with healthy eating. Even if you generally eat a healthy diet loaded with vegetables, it’s hard to get optimal amounts of certain vitamins and minerals through food alone. Decades of chemical-intensive conventional agricultural practices have severely depleted our soils, stripping them of beneficial vitamins and minerals, leaving little for vegetables and fruits to take up as they grow. Multiple studies have found declines in a number of important nutrients in vegetables and fruit, including calcium, magnesium, iron, riboflavin (vitamin B2), and vitamins A and C.² And brand new research is beginning to show that climate change will also have a negative impact on the nutrient content of plants, with plants becoming more concentrated in carbohydrates like glucose, fructose, and sucrose and containing fewer minerals, including zinc, iron, and magnesium.³ While taking a daily multi will give you a solid foundation to build on, you may also consider your individual needs and take more of specific nutrients as needed (for example, vitamin D or the B vitamins).

#2. Keep It Running Smoothly: Magnesium

Magnesium is one of those nutrients that plays an integral role in, well, almost everything. It is a cofactor in hundreds of biochemical reactions in the body, including those involved in protein synthesis (building and maintaining muscle mass and other tissues); muscle function (including keeping our hearts beating); the release of neurotransmitters (the chemicals in our brain responsible for mood, learning, memory, and focus); blood sugar control; and blood pressure regulation. It is also required for energy production in the mitochondria that keeps us alive and healthy, normal cell function and repair, and is a key player in maintaining healthy bones.^{4 5 6 7} Low magnesium levels have been associated with type-2 diabetes, inflammation, hypertension, cardiovascular disease, osteoporosis, depression, migraine headache, asthma, and colon cancer.^{8 9} As you can see, magnesium is no minor player in whole body health.

Dietary surveys consistently show that intakes of magnesium are lower than recommended amounts, with 1 out of 3 Americans not getting the recommended daily allowance (RDA). Additionally, because of decreases of this important mineral in our food, and a host of modern-day magnesium drains (stress, chronic disease, prescription drugs, ultra processed foods, and alcohol), almost all of us have suboptimal levels; in other words, just enough to prevent an outright deficiency, but not enough to prevent chronic disease.¹⁰ According to research, most people need an additional 300 mg of magnesium daily (in addition to the daily recommended allowance (RDA) of 320-420 mg) in order to obtain optimal levels that lower the risk of chronic disease.¹¹

#3. Quench Inflammation, and the Risk of Disease: EPA & DHA

In an ideal world, we would all eat an abundance of food rich in the anti-inflammatory omega-3 fats EPA and DHA while limiting foods high in pro-inflammatory omega-6s. In reality, though, most of us eat way too many omega-6 fats that promote inflammation and fall woefully short on omega-3s. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in fatty fish, fish oil supplements, and certain types of marine algae, reduce inflammation via a number of different mechanisms, including producing anti-inflammatory compounds and inhibiting pro-inflammatory molecules in the body.¹² EPA and DHA play a significant role in protecting the body from diseases that are either caused by or worsened by inflammation, from arthritis and asthma to cardiovascular disease, cancer, and Alzheimer’s.

They are also crucial for brain health. The brain is 60 percent fat and DHA makes up the majority of that fat, influencing nerve transmission and cellular communication, and less than optimal levels of DHA can negatively affect normal brain function.^{13 14} The omega-3s are critical in fetal and infant brain development, and in young and old alike, the omega-3s have proven to improve cognition, learning, attention, focus, and memory.^{15 16} They also have a positive effect on mood and mental health, particularly depression.^{17 18}

Most of us simply don’t eat enough cold water, fatty fish—the main food source of EPA and DHA—to obtain optimal levels. In fact, a study conducted by the Harvard School of Public Health found that a low intake of the omega-3 fats was one of the main dietary risks for death.¹⁹ A supplement is an easy way to get your daily dose of these vital fats. In healthy people, 1,000-2,000 mg of a combination of EPA and DHA daily is recommended.²⁰

#4. Do It All with Vitamin D

Vitamin D, much like magnesium, is a nutrient that plays a role in almost all aspects of health, and as mentioned already, is a nutrient that we continue to fall woefully short on. Vitamin D is unique in the nutrient world in that it is the only vitamin made in the human body from exposure to sunlight, specifically from UVB rays—our bodies evolved based on a need for high levels of vitamin D for normal growth and optimal health. There are thousands of vitamin D receptors throughout the body, and vitamin D directly influences hundreds of genes, including those associated with autoimmune diseases like multiple sclerosis, type-1 diabetes, and Crohn’s disease, as well as genes related to cancer, immune function, stress response, and DNA repair. In one study, researchers concluded that, “Our data suggest that any improvement in vitamin D status will significantly affect expression of genes that have a wide variety of biologic functions of more than 160 pathways linked to cancer, autoimmune disorders and cardiovascular disease which have been associated with vitamin D deficiency.” Optimal levels of vitamin D are crucial for immune function, bone and muscle health, brain and cognitive health, blood sugar balance, mitochondrial and cardiovascular health, and more. It really is the nutrient that does it all. Most experts believe that vitamin D levels between 40 and 60 ng/mL will best support whole-body health and many health care practitioners routinely recommend 5,000 IUs of vitamin D3 daily to achieve those levels.^{21 22}

#5. Make it Your Own: Super Nutrients

Now that you’ve got the basics down, here’s the fun part! There’s a whole world of dietary supplements that run the gamut from liver health to heart health to blood sugar support to sports nutrition. We call these health-specific supplements the “super nutrients.” This is where you consider your individual needs and create your own toolbox. Is your liver sluggish and in need of a little extra love? Milk thistle is your BFF! Blood sugar out of whack? You may want to consider alpha lipoic acid to support healthy blood sugar balance. Are you a fitness fanatic looking to up your game? Try beetroot, MCT oil, and cordyceps for endurance, energy, and stamina. Probiotics are beneficial for everyone, but especially for those dealing with gut issues, and lutein is a must for protecting our peepers from blue light and keeping our brains sharp at every age.

To help you decide which of the super nutrients will best help you reach your health goal(s), set up a free health coaching session with a Nutritional Health Coach (NHC) at your local Natural Grocers to help guide you down the path to your best health.

A Note on Quality

Supplements have become one of the backbones of a modern wellness routine and you can find them at just about any big box store, grocery store, and from online retailers. But buyer beware. There are unscrupulous companies out there that sell supplements that are of poor quality or contain ingredients that they shouldn’t (or don’t contain what they say they do!). This is especially rampant online.²³

Buying your supplements from Natural Grocers ensures you are always getting the highest quality dietary supplements without questionable fillers and other problematic ingredients. 

Everything on the shelves has gone through a rigorous screening process by quality standards experts and comply with FDA Good Manufacturing Practices. We also periodically conduct independent lab testing to ensure that the quality and potencies stated on the levels are accurate. And even better? You will always find in-the-know, real-life good4u Crew ready to answer any questions you have!

References

1. Reider, C. A., Chung, R. Y., Devarshi, P. P., Grant, R. W., & Hazels Mitmesser, S. (2020). Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005-2016 NHANES. Nutrients, 12(6), 1735. https://doi.org/10.3390/nu12061735
2. Dirt Poor: Have fruits and vegetables become less nutritious? (2024, February 20). Scientific American. https://www.scientificamerican.com/article/soil-depletion-and-nutrition…
3. Climate change and food quality. (2022, April 20). Natural Medicine Journal. https://www.naturalmedicinejournal.com/journal/climate-change-and-food-…
4. Jahnen-Dechent, W., & Ketteler, M. (2012). Magnesium basics. Clinical Kidney Journal, 5(Suppl 1), i3–i14. https://doi.org/10.1093/ndtplus/sfr163
5. Office of Dietary Supplements - magnesium. (n.d.). https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
6. Magnesium. (2024, January 2). Linus Pauling Institute. https://lpi.oregonstate.edu/mic/minerals/magnesium
7. Journal of Osteopathic Medicine. (2024, November 20). Home - Journal of Osteopathic Medicine. https://jaoa.org/article.aspx?articleid=2673882
8. Rosanoff A, Weaver CM, Rude RK. “Suboptimal magnesium status in the United States: are the health consequences underestimated?” Nutr Rev 2012 Mar;70(3):13-64.
9. Tarleton, E. K., & Littenberg, B. (2015). Magnesium intake and depression in adults. The Journal of the American Board of Family Medicine, 28(2), 249–256. https://doi.org/10.3122/jabfm.2015.02.140176
10. Vormann, J. (2003). Magnesium: nutrition and metabolism. Molecular Aspects of Medicine, 24(1–3), 27–37. https://doi.org/10.1016/s0098-2997(02)00089-4
11. DiNicolantonio, J. J., O’Keefe, J. H., & Wilson, W. (2018). Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart, 5(1), e000668. https://doi.org/10.1136/openhrt-2017-000668
12. Calder, P. C. (2017). Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochemical Society Transactions, 45(5), 1105–1115. https://doi.org/10.1042/bst20160474
13. Essential fatty acids and human brain. (2009, December 1). PubMed. https://www.ncbi.nlm.nih.gov/pubmed/20329590
14. Bazan, N. G. (2006). Neuroprotectin D1 (NPD1): A DHA-Derived Mediator that Protects Brain and Retina Against Cell Injury-Induced Oxidative Stress. Brain Pathology, 15(2), 159–166. https://doi.org/10.1111/j.1750-3639.2005.tb00513.x
15. Bradbury, J. (2011). Docosahexaenoic acid (DHA): an ancient nutrient for the modern human brain. Nutrients, 3(5), 529–554. https://doi.org/10.3390/nu3050529
16. Kuratko, C., Barrett, E., Nelson, E., & Salem, N. (2013). The Relationship of Docosahexaenoic Acid (DHA) with Learning and Behavior in Healthy Children: A Review. Nutrients, 5(7), 2777–2810. https://doi.org/10.3390/nu5072777
17. Mischoulon, D., MD PhD. (2020, October 27). Omega-3 fatty acids for mood disorders. Harvard Health. https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disord…
18. Jazayeri, S., Tehrani-Doost, M., Keshavarz, S. A., Hosseini, M., Djazayery, A., Amini, H., Jalali, M., & Peet, M. (2008). Comparison of therapeutic effects of omega-3 fatty acid eicosapentaenoic acid and fluoxetine, separately and in combination, in major depressive disorder. Australian & New Zealand Journal of Psychiatry, 42(3), 192–198. https://doi.org/10.1080/00048670701827275
19. Danaei, G., Ding, E. L., Mozaffarian, D., Taylor, B., Rehm, J., Murray, C. J. L., & Ezzati, M. (2009). The Preventable Causes of death in the United States: Comparative risk assessment of dietary, lifestyle, and metabolic risk factors. PLoS Medicine, 6(4), e1000058. https://doi.org/10.1371/journal.pmed.1000058
20. Dyerberg J MD & Passwater R PhD. The Missing Wellness Factors – EPA and DHA. Basic Health Publications, Inc., 2012. Pgs 125-176
21. Ramagopalan S V, Heger A, Berlanga J A, et al. “A ChIP-seq defined genome-wide ma of vitamin D receptor bindings: Associations with disease and evolution.” Genome Res. Aug 24, 2010. https://genome.cshlp.org/content/early/2010/08/20/gr.107920.110.full.pd…
22. Hossein-nezhad A, Spira A, and Holick M. “Influence of Vitamin D Status and Vitamin D3 Supplementation on Genome Wide Expression of White Blood Cells: A Randomized Double-Blind Clinical Trial.” PLoS One. 2013 Mar; 8(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3604145/
23. Matsakis, L. (2019, July 19). Amazon warns customers: Those supplements might be fake. WIRED. https://www.wired.com/story/amazon-fake-supplements/