7 Key Holistic Health Supplements [with Infographic]
In a more perfect world, we would get all the nutrients we need just from the food we eat. This may be possible for some people, but the truth is that most of us are consuming food from soil that has been significantly depleted. Not to mention that pretty much everyone and their dog consumes processed and packaged foods.
Because we can’t all consume local, organic food grown in nutrient-rich soil, and because our food in general isn’t as nutritious as it used to be, supplementation is becoming increasingly important for maintaining our holistic health. If you’re wondering what you can do to fill the gaps in your nutrition to achieve improved well-being, here are 7 key holistic health supplements for your consideration.
The Harvard School of Public Health says that “a daily multivitamin is a great nutrition insurance policy,” and we agree. A multivitamin can help you with nutritional deficiencies in your diet, and the benefits of this type of supplement likely outweighs any risk.1 Thinking that you don’t have to pay attention to your diet simply because you take a multivitamin, however, won’t end well for you.
Another important thing to keep in mind is that taking higher-than-recommended doses of certain vitamins may lead to health issues. For example, both Vitamin A and Vitamin E can build up in the body and begin to affect your health negatively. Along those lines, you should also consider avoiding foods that have mega-doses of vitamins added to them, as large amounts in addition to your multivitamin can be problematic.2
Similar to a multivitamin, a multimineral combines a number of substances that work in synergy with each other to provide a better holistic health solution compared to just taking a single supplement. Multiminerals are also often combined with a multivitamin for convenience and even greater synergistic benefits.
A multimineral supplement will typically contain macrominerals and trace minerals. While macrominerals are minerals you need is larger amounts, your body only needs very small amounts of trace minerals. Higher doses of minerals can be toxic to the body, so it’s a good idea to get tested for deficiencies before taking them. A doctor can tell you what you are deficient in and recommend appropriate supplementation.3
3. Vitamin D3
From strengthening the immune and neuromuscular systems to promoting healthy skin and a good mood, vitamin D3 has a number of health benefits. Vitamin D3 comes from the sun’s UVB rays, so if you are getting enough sun exposure, there’s no need for D3 supplementation.
However, due to modern-day lifestyles and climate variations, very few people get the amount of D3 they need every day. You can have your vitamin D levels tested to see whether you are deficient, but you likely are if you are not in the sun each day or don’t take a D3 supplement.
From here, you can determine whether more sun exposure, a supplement, or combination of both is right for you. If you do plan to get your D3 from the sun, make sure to get your exposure between 10 a.m. and 2 p.m., as this is when the sun produces the most UVB rays. The amount of exposure needed will also depend on your latitude, as this article from Dr. Gangemi explains.
One critical mineral that most people are deficient in is iodine. Lack of iodine is linked to a number of diseases, including depression, chronic fatigue, and fibromyalgia. Due to our diets and substances in our environment such as bromine and pesticides, it is estimated that 96% of the US population doesn’t get enough iodine.4
Although the minimum recommended dose for iodine is 150 micrograms, some doctors believe a minimum of 50 milligrams per day is needed. Nutrients that support iodine supplementation include vitamin C, selenium, and magnesium.5
Similar to iodine, Americans especially have issues with not getting enough Omega-3 in their diets. The rate of deficiency is estimated at 90%, a concerning number considering how important this fatty acid is to our health.
If you aren’t constantly consuming a lot of foods high in Omega-3, like fish and eggs, chances are you will benefit from taking an Omega-3 supplement. The benefits of Omega-3s are undeniable. Research shows that they are critical for fetal development, cardiovascular health, and cognitive function.6
Probiotics are beneficial bacteria that live in your gut lining. They are important for gut health because they help your body absorb nutrients and destroy harmful bacteria. But as important as they are for the gut, they can also provide benefits in other areas, such as the skin, immune system, and oral health.
Because probiotics can be depleted from habits like poor sleep, smoking, and lack of exercise as well as from sugar, GMO foods, and medications, you can likely benefit from adding a supplement to your diet. Taking prebiotics with probiotics may be even more beneficial, as they are the substance that works to keep probiotics alive.7
Produced in the liver, glutathione is a peptide that has a number of functions in the body, including detoxification, tissue repair, and production of beneficial proteins and chemicals. Glyphosate, mercury from vaccinations, and other toxic substances that we are commonly exposed to deplete glutathione levels in the body.8 9
Sulfur foods such as kale, cabbage, and bok choy can help boost glutathione levels, or you can turn to a supplement such as grass-fed whey protein concentrate or glutathione. However, make sure to choose a glutathione supplement that is in liposomal form.
Questions about holistic health supplements? Ask your body
Even when you take this fairly short list of holistic health supplements, there are still a lot of choices to make in terms of brand, quality, and ingredients. Not to mention that there are other supplements not on this list that may benefit your overall health. This is where a ZYTO biocommunication scan, or bioscan, can be extremely helpful. Utilizing galvanic skin response technology, a ZYTO scan is an accurate way to ask your body directly which nutritional supplements it prefers and is most biologically coherent with.
Looking for more? Check out this article on holistic solutions for acne!
1. Ward, E. “Addressing nutritional gaps with multivitamin and mineral supplements.” Nutrition Journal 13, no. 72 (2014).
2. “Vitamins and Minerals.” The President and Fellows of Harvard College. Hsph.harvard.edu.
3. “Understanding How a Trace Mineral Supplement Works.” MH Sub I, LLC. Fitday.com.
4. “Dosages, forms, benefits, warnings and uses of Iodine.” Dr. Sircus. Drsircus.com.
5. Buist, Stephanie. “The Guide to Supplementing with Iodine.” Jeffrey Dach MD. Jeffreydachmd.com.
6. “Swanson, D., R. Block, & S.A. Mousa. “Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life.” Advances in Nutrition 3, no. 1 (2012): 1-7.
7. Axe, Josh. “Probiotic Benefits, Foods and Supplements – a Beginner’s Guide.” Dr. Axe. Draxe.com.
8. Hultberg, M. “Cysteine turnover in human cell lines is influenced by glyphosate.” Environmental and Toxicology and Pharmacology 24, no. 1 (2007): 19-22.
9. James, S.J., W. Slikker, et al. “Thimerosal Neurotoxicity is Associated with Glutathione Depletion: Protection with Glutathione Precursors.” NeuroToxicology 26 (2005): 1-8.