Daily Dozen?
Supporting your health and longevity can seem like a never-ending battle, but now doctors are revealing 12 supplements you should take to live longer, feel better, and sleep better.
Vitamin D
Also known as the “sunshine vitamin,” Vitamin D is produced through exposure to sunlight. Many people are deficient in Vitamin D due to climate, working indoors, and malnutrition (Vitamin D is found in foods such as oily fish, milk, and egg yolks).
According to Harvard Medical School, older people, people with chronic illnesses, and people with darker skin are at higher risk of developing this deficiency.
Vitamin D supports immune function and may reduce the risk of autoimmune diseases such as diabetes, asthma, and rheumatoid arthritis. It is essential for brain health and may reduce the risk of dementia.
Dr Ravan Bhaskaran, a specialist in ADHD care, told the Guardian last week that everyone should take a daily vitamin D supplement.
“I take 1,000 IU (international units) every day unless it’s summer vacation,” says Bhaskaran. “If I forget, I feel depressed, anxious, my joints hurt, and I feel fatigued.”
Omega-3
Omega-3 fatty acids have been shown to reduce inflammation, ease period pain, and regulate hormone levels.
Oily fish are a rich source of omega-3s, and for those who don’t get enough of these scaly substances in their daily diet, doctors recommend supplements, but the evidence on their effectiveness is mixed.
magnesium
Experts have long touted the power of magnesium for everything from aiding sleep to easing menstrual cramps and post-workout muscle soreness.
Dr Jenny Goodman, medical doctor and fellow of the British Society of Ecological Medicine, recommends getting your magnesium from foods like leafy greens and eggs.
She told the Guardian that she also takes magnesium supplements at night to relax her muscles and help her fall asleep.
She points out that Epsom baths are another way to soak up the benefits of magnesium.
zinc
Dr Zahran Alam, a general practitioner who specialises in improving the quality of life for older people, told the Guardian that he takes five milligrams of zinc every day in winter to stave off disease.
Zinc, a trace element found in red meat, cashews and oysters, plays an important role in supporting our immune system.
Studies have shown that it can reduce the length of your cold by about two days.
B Complex
Goodman also takes a B-complex vitamin daily, which he claims helps generate energy, balance blood sugar and detoxify the liver.
This supplement is made up of eight B vitamins, and when choosing what’s best for you, Goodman warns to avoid cheap brands.
“Vitamins and minerals should be at the top of the ingredients list, so be wary of cheap commercial brands that have added synthetic substances like titanium dioxide, talc, potassium sorbate, parabens and citric acid – these are additives, colours and flavours,” she told the Guardian.
Ashwagandha
Ashwagandha is a shrub native to Asia and Africa, also known as Indian ginseng. Known on TikTok as “greasy pill.” As an herbal supplement, ashwagandha has been shown to reduce symptoms of stress, improve mood, sleep, and focus, and boost energy.
A 2019 study found that taking ashwagandha extract daily for 60 days significantly reduced anxiety compared to a placebo.
Vitamin C
Experts agree that Vitamin C is great for the immune system. According to the UK’s National Health Service, it also protects and promotes cell health, maintains skin, bones and cartilage, and helps the body heal wounds.
The NHS recommends that people aged 19 to 64 get 40 milligrams of vitamin C every day, which you should get from your diet (bananas and orange juice are good sources), and Goodman also takes a supplement.
“We need more vitamin C than our ancestors did because the pollutants and stress we’re exposed to deplete it,” she explains.
selenium
Selenium, found in Brazil nuts, organ meats, seafood, grains and dairy products, is a mineral that helps protect the body against infection.
Goodman says she takes 100 micrograms daily in the winter, or if someone she lives with has a cold.
chromium
Chromium is an essential trace mineral found in foods such as grape juice, yeast, shellfish and broccoli. It has been shown to improve blood sugar levels, help the body process carbohydrates and reduce sugar cravings.
It is important to monitor your chromium intake because too much chromium can cause side effects such as kidney damage and stomach problems.
ginkgo
A staple of Chinese medicine, ginkgo leaf extract has been used for centuries to treat conditions such as asthma, bronchitis, fatigue and tinnitus, and more recently to relieve the brain fog and fatigue associated with fibromyalgia, menopause and work stress.
“A lot of neuroscientists in the US are taking ginkgo biloba because it has been shown to have neuroprotective properties and help people maintain focus,” Bhaskaran told The Guardian.
Lion’s Mane
Lionsman is extracted from the mushroom of the same name and has been shown to improve memory and focus.
Used by doctors and supermodels alike, Lion’s Man Mushrooms are packed with nutrients such as thiamine (vitamin B1), riboflavin (B2), and niacin (B3), as well as essential minerals such as manganese, zinc, and potassium.
garlic
Bhaskaran recommends garlic for heart health and disease prevention: “If you cook a lot and add garlic to your food, that’s great, but I don’t, so I take it in supplement form as an immunity booster to ward off coughs and colds.”
