13 Best Supplements of 2023
Whether you're looking to boost your immune system, improve your mental health, or enhance your physical performance, supplements can be a great addition to your wellness routine. They fill in the gaps in your diet and provide you with essential vitamins and minerals. To help you choose the right one for your needs, we've compiled a list of the best supplements of 2023.
Top Supplements for Overall Health and Wellness
When it comes to overall health and wellness, there are many supplements that stand out for their proven benefits and high-quality formulations. Here are the best ones:
Nature's Bounty Fish Oil is our top pick for Omega-3. It’s derived from cold-water fish, a rich source of Omega-3 fatty acids. These fatty acids, specifically EPA and DHA, are essential for heart and brain health. They support cardiovascular function and cognitive health. Additionally, the supplement is purified to eliminate mercury and other heavy metals, ensuring its safety and quality.
It's important to note that you can experience a fishy aftertaste or burps. This is a common side effect of fish oil supplements, so it isn’t a cause for concern.
Jarrow’s Methyl B-12 provides vitamin B-12 in its active, coenzyme form. This form is highly bioavailable, meaning it's easily absorbed and used by the body. It’s particularly beneficial for vegetarians and vegans who don’t get enough B-12 from their diet. However, some people don’t like its cherry flavor.
NatureWise Vitamin D3 is a top-rated supplement that provides a potent dose of vitamin D. This vitamin is essential for immune function and calcium absorption. The supplement is non-GMO, gluten-free, and contains no artificial additives, making it a safe and healthy choice.
Remember that vitamin D is a fat-soluble vitamin, which means that your body stores excess amounts that may lead to toxicity if taken in large amounts over a long period. It's essential to follow the recommended dosage and speak with a healthcare provider if you have any concerns.
Optimum Nutrition Gold Standard 100% Whey Protein Powder is a high-quality protein supplement made from whey protein isolates, the purest form of whey protein. This protein is crucial for muscle growth and repair, making this supplement an excellent choice for athletes and people who engage in regular strength training.
If you're lactose intolerant, this isn’t the best option. Whey is derived from milk, so it can cause you digestive problems. If that’s your case, look for a protein supplement made from alternative sources such as pea, soy, or hemp protein.
New Chapter’s Perfect Prenatal Vitamins are designed to provide all the essential nutrients needed for both mother and baby. These include folate, iron, collagen, and vitamin D3. Plus, it’smade from whole-food ingredients, making it gentle on the stomach and easy to digest.
However, it's worth noting that the recommended dosage is three tablets daily. This can be an inconvenience if you struggle with swallowing pills.
Thorne Research’s Magnesium Bisglycinate is a light and sweet powder made from magnesium bisglycinate, which is a highly absorbable form of magnesium that’s gentle on the stomach. It’s free from common allergens such as dairy, gluten, and soy. This makes it a great option for people with food sensitivities or allergies. Plus, it's non-GMO and doesn't contain any artificial colors, flavors, or preservatives.
Magnesium is involved in hundreds of biochemical reactions in the body, including nerve function, blood sugar control, and blood pressure regulation. However, taking too much magnesium can lead to digestive issues like diarrhea.
MegaFood’s Blood Builder is a top-rated iron supplement. Iron is essential for producing red blood cells and transporting oxygen throughout the body. This supplement also includes vitamin C to enhance iron absorption, along with folate and B12. It's made from real food and carefully selected herbs, ensuring its quality and effectiveness.
One downside to this supplement is that it can cause constipation in some people. If you experience this side effect, consider looking for a slow-release iron supplement or incorporating more fiber into your diet.
Top Supplements for Different Age Groups
Different age groups have different nutritional needs. Here are the best supplements for children, adults, and seniors.
SmartyPants’s Kids Formula is a multivitamin that provides essential vitamins and minerals in a kid-friendly chewable form. It's made with premium ingredients and without any synthetic colors, artificial flavors, or sweeteners.
However, if proper dental hygiene isn't followed, the gummy form of these vitamins can contribute to tooth decay. It's crucial to promote regular brushing and flossing, especially after consuming this supplement.
Rainbow Light Men's One Multivitamin offers comprehensive nutritional support for adults. It includes a blend of essential vitamins, minerals, and antioxidants that work together to support optimal health and wellness. It also contains nutrients that are important for prostate health, such as zinc and selenium.
While this supplement is formulated to support men's specific health needs, women can also enjoy its benefits. However, you can find its tablet size too large for comfortable swallowing.
Centrum Silver Multivitamin is designed to meet the unique needs of adults 50 and over. It includes key nutrients to support heart, brain, and eye health.
The supplement is non-GMO and gluten-free, making it a safe and effective choice for seniors.
However, it contains artificial colors.
Top Supplements for Specific Health Concerns
Certain health issues may benefit from specific supplements. Here are the best picks for heart health, gut health, and brain health:
Nature Made CoQ10 is a supplement that provides coenzyme Q10, a substance that helps generate energy in your cells and has a crucial role in protecting the heart. It's USP verified for purity and potency.
The problem is, CoQ10 may interact with certain medications, including blood thinners. It's important to consult with a healthcare provider before starting with this supplement, especially if you're taking medication.
Garden of Life’s Raw Probiotics is a high-quality probiotic supplement that supports better digestion. It includes a high diversity of beneficial bacteria, which are essential for maintaining a healthy gut microbiome. The supplement is raw, gluten-free, and made without any binders, fillers, or carriers.
Keep in mind that you can experience bloating or gas when first starting to take it. It’s a common side effect and usually subsides as your body adjusts to the supplement.
Nordic Naturals Ultimate Omega-D3 provides a generous serving of Omega-3s, along with Vitamin D3 for added health benefits. The supplement is non-GMO and third-party tested for purity and freshness.
However, if you’re on blood-thinning medications, you should consult with your healthcare provider before taking this supplement, as Omega-3 fatty acids can increase the risk of bleeding.
How to Choose the Right Supplement
Choosing the right supplement involves understanding your nutritional needs, considering the quality and reputation of the brand, and being able to read supplement labels effectively.
Understanding Your Nutritional Needs
Your nutritional needs are unique to you and depend on various factors such as your age, sex, health status, and lifestyle. It's essential to understand what nutrients you may be lacking in your diet and choose supplements accordingly.
Quality and Brand Reputation
Not all supplements are created equal. It's crucial to choose supplements from reputable brands known for their quality and transparency. Look for brands that undergo third-party testing to ensure the purity and potency of their products.
Reading Supplement Labels
Supplement labels can be confusing. It's important to understand the information they provide, including the serving size, amount of each nutrient, and any additional ingredients.
How to Incorporate Supplements into Your Diet
Incorporating supplements into your diet should be done in a way that complements your meals and doesn't replace them. Remember, supplements are intended to fill in the gaps of your diet, not substitute for a balanced, nutritious diet.
Potential Risks and Side Effects of Supplements
While supplements generally support better health, they also come with potential risks and side effects. Here are a few to consider:
- Allergic Reactions: This could range from mild symptoms like rashes and itching to severe reactions like difficulty breathing.
- Interactions with Medications: Supplements can interact with prescription or over-the-counter medications, altering their effectiveness or causing harmful side effects.
- Overdose Risk: Taking too much of a supplement can lead to an overdose, which can cause various health problems. For example, an overdose of vitamin A can lead to dizziness, nausea, and even hair loss.
- Digestive Issues: Some supplements can cause digestive issues like bloating, gas, and diarrhea, especially when taken in large amounts or on an empty stomach.
- False Sense of Security: Some people use supplements as a substitute for a healthy diet and lifestyle, which can lead to nutrient imbalances and other health issues.
Always consult with a healthcare provider before starting any new supplement regimen to understand the potential risks and side effects.
FAQs about Supplements
Do supplements really work?
Yes, supplements can provide essential nutrients that you don’t get enough of from your diet. However, they shouldn’t replace a balanced diet and healthy lifestyle.
Who doesn’t benefit from taking a supplement?
People who eat a balanced, varied diet don’t need to take supplements. However, certain individuals may benefit from supplements due to their age, health status, or lifestyle factors.
Is it safe to take supplements daily?
It's generally safe to take supplements daily, but it depends on the type and amount of the supplement. Always follow the recommended dosage and consult with a healthcare provider if you have any concerns.
Supplements can play a significant role in supporting overall health and addressing specific health concerns. However, it's crucial to choose high-quality supplements and use them as part of a balanced diet and healthy lifestyle.
At Yoga Society we emphasize the importance of holistic wellness, which includes a balanced diet, regular exercise, mindfulness practices, and high-quality supplements.
Remember, the journey to wellness is a personal one, and the best supplement for you is the one that meets your unique needs and contributes to your health goals.