4 dietary supplements that everyone needs

New to nutritional supplements? Our recommendations make it easier to get started.

We all know that there are a few habits that can have a negative impact on our health. These include sugar, alcohol, stress and lack of sleep. There is always room for improvement, and supplements are an easy solution.

1. a good multivitamin

A multivitamin ensures that your body gets the nutrients, vitamins and minerals it needs on a daily basis. Because of today’s lower nutrient levels in food, a natural multivitamin makes perfect sense. It can be understood as “insurance” against deficits every morning. This will give you a nutritional foundation for the day. It is then no longer so dramatic when we have to decide at lunchtime only for a quick sandwich “on the go” because once again there was no time for a healthy meal.

A multivitamin as a dietary supplement is also a good idea if you are exposed to high levels of air pollution and secondhand smoke or even smoke yourself. Because then the nutrient requirement is higher anyway.

How you can recognize signs of a possible vitamin deficiency, you will learn in the article “Recognize vitamin deficiency, these are the alarm signs”.

What should I look for in a multivitamin?

A good multivitamin complex should always include a vitamin B complex, which has an antioxidant effect and provides energy. In addition, vitamins C, D and E, the most important antioxidants, to neutralize free radicals. Also pay attention to the important trace elements such as iron, chromium, zinc and selenium. Vitamin A should also be present in the form of the plant precursor carotene, which the body converts into vitamin A only when it actually needs it.

The multivitamin should also come from natural sources such as fruits and vegetables, because then the bioavailability and tolerance for the body is best. You simply excrete too much. Overdoses are therefore not possible. Perfectly matched to the needs of the female body is, for example, Ogaenics Mrs. Do-It-All Multivitamin Complex for women made from fruits and herbs in organic quality, which also contains, among other things, iron from plant sources. For men there is a version with less iron, the Mr. Do-It-All dietary supplement. You can find out how to recognize an iron deficiency here: Iron deficiency in women

2. vitamin D

Our typical Western diet is unfortunately naturally very low in vitamin D (which is found primarily in offal and in small amounts in fatty fish). No wonder, then, that according to a study by the German government, a large proportion of women and men in Germany are affected by a vitamin D deficit. The body does form vitamin D itself – but only when exposed to direct sunlight for a period of 20 minutes. The sun must also be high in the sky.

So anyone who works predominantly indoors risks an undersupply of this important sunshine vitamin even in summer and needs a dietary supplement. Incidentally, people with darker skin types and people aged 50 and over, as well as anyone who uses a daily sun protection factor (e.g. in makeup), are more affected by vitamin D deficiency than the average person.

But what does the body need vitamin D for anyway? Vitamin D supports bone density and is important for women as osteoporosis prevention. But it is also indispensable for the formation of healthy skin cells. The sun vitamin also strengthens the immune system, activates fat burning and conjures up a good mood. Typical signs of a vitamin D deficit include bone and back pain, depressive moods, poor wound healing, a weak immune system, hair loss and rough skin. So it makes sense for definitely to take a daily multivitamin with vitamin D or a vitamin D supplement even in the summer.

In addition, recent studies show that this essential vitamin can also influence your eating behavior. You can read more about this in our article“Improve your hunger with vitamin D”.

What should I look for in a vitamin D supplement?

A good vitamin D supplement should contain at least 800 I.U. of vitamin D per day as a dosage. Also, look for natural and vegan sources of vitamin D, as conventional vitamin D is made in a lab from lanolin. And you wouldn’t want to eat that under normal circumstances, would you? Hello Sunshine Vitamin D3 Complex and Hello Sunshine plus _K2 each provide 2,000 I.U. per capsule.

3. magnesium

Magnesium is a key mineral in your body and is involved in more than 600 enzyme reactions. 30 percent of all women get too little of this mineral, and among female teenagers the figure is as high as 56 percent. No wonder, since the best food sources of magnesium are cocoa beans (e.g. in dark chocolate) and all kinds of seeds and kernels – so not exactly our staple foods.

Magnesium gives energy, gives a more resilient psyche and nerves, reduces PMS symptoms, relaxes muscles, improves sleep and helps with redness and irritation of the skin. The main symptoms of magnesium deficiency include heart rhythm disturbances, muscle cramps, fatigue and migraines. If any of this sounds familiar, it’s high time for a supplement.

What to look for in a good magnesium supplement?

Often, magnesium-containing supplements are overdosed, which can lead to adverse effects such as diarrhea. Some multivitamins also contain magnesium, but the amount is usually insufficient. Ogaenics Calm-A-Lama Plant-based Magnesium, for example, is ideal because it is not too high in dosage, comes from organic green algae, and is better absorbed by the body than conventional, synthetic magnesium due to its organic form.

4. pre and probiotics

One of the most important microbiomes is located in the gut. It’s like our second brain and is often responsible for many skin problems that trouble us. However, the fragile balance of good and bad bacteria that exists in our gut is put at risk every day by factors such as dietary sins (e.g. sugar, white flour), stress, environmental pollution, toxins such as alcohol and smoking, and medications (e.g. antibiotics). The result can be indigestion, fatigue, depression, skin problems and more. That’s why it’s so important to take a daily probiotic supplement.

This regenerates the good bacteria that live in your intestines. It supports the immune system and almost all other aspects of general health and well-being. These include weight management and metabolism, mood and energy levels, skin appearance, and even bladder health. Regardless of age or season, optimizing gut health promotes whole-body wellness – and it all starts with a microbiome full of good bacteria.

What to look for in a pre- and probiotic supplement?

It is important that you take a probiotic, which includes many different strains of bacteria. Consider that you have hundreds of strains of bacteria in your gut. So diversity is very important. In addition, the food for the good bacteria in the form of a prebiotic should also be included right away. This allows the bacteria to settle better in the intestine. Ogaenics Love Your Gut Daily Biotic Complex is ideal because it supports with 10 billion bacterial cultures from 21 different probiotic strains and prebiotic inulin.

Do you want to strengthen your immune system? Then also read this article, which supplements can help strengthen the immune system.