5 Supplements for the New Year!
It’s the beginning of a new chapter
With many of us continuing the time-honored tradition of picking New Year’s resolutions, it’s crazy to find out that only 8% of us will be successful in our efforts. And, according to a survey that asked 2,000 people, 71% are making resolutions to diet or eat healthier and 65% wish to exercise more.
Do you fall in one of those resolutions?
With so many trying to improve their health and reduce their waistline (this was my resolution for years), it’s the perfect time to introduce the top 5 supplements that can support you on your way towards success.
Because, you’re one of those 8%’ers, right?
Ultimately, the best source to get your vitamins and minerals comes from a whole and balanced diet, but how can you guarantee you’re getting the right amount?
Supplements give your system the boost you’re looking for when you’re feeling sluggish and tired. I take the following 5 regularly about 4-6 days a week and I’ll increase the frequency if I feel a cold coming on.
Wondering how to break up with diets for good and eat healthier this year? At the end of this post, download my FREE 14-Day Plant-Based starter guide that’s filled with 30+ delicious recipes!
If there’s just one vitamin you take, it should be magnesium. It’s a naturally occurring mineral in our body and it’s easy to find in foods, like pumpkin seeds, spinach, and dark chocolate, but it’s difficult to get the recommended amount through just food.
That’s why I take it as a supplement.
Magnesium is at the top of the list since helps with:
Muscle aches and pains (Epsom salts is made up of magnesium, which is why it’s recommended to take Epsom salt baths when you’re stressed or have muscle aches)
Decreased risk of diabetes (magnesium helps regulate blood sugar levels)
Improves PMS symptoms
Preventing migraines (I had serious headaches during the first part of my pregnancy and magnesium was that only thing that helped!)
The recommended daily intake is 400–420 mg per day for men and 310–320 mg per day for women.
This mineral is crucial to the health of your body and brain. I use this one from Amazon.
B12 is a part of the B vitamin family that helps support:
Maintain a healthy nervous system
Red blood cell development
You can find B12 in meat and dairy products and vegan sources like vitamin-fortified cereals and some plant-milks. Whether you’re a vegan or not, B12 is an important vitamin to include into your regiment.
Although B12 is found in food, it’s best to take an additional supplement since it’s hard to guarantee you’re getting the necessary quantities. The National Institutes of Health (NIH) recommends the following doses:
for people age 14 and older, 2.4 mcg
for adult and adolescent pregnant females, 2.6 mcg
for adult and adolescent lactating females, 2.8 mcg
Rather than eat meat or get my B12 from processed sources, I use a B12 spray. I spray it under my tough and it gets easily absorbed into my system. Plus, I use this one that tastes like raspberry candy. It’s a win-win.
DHA is a healthy fat that supports the body’s nervous system, heart, and brain. It’s more commonly known as omega-3 and can be found in fish oil or algae (vegan source).
Benefits of DHA:
Supports nervous system
Brain development (especially important for infants while in utero and after birth)
Improved vision and eye health
Boost immune system
Helps reduce acne
Improves heart health
This is a no-brainer, taking DHA helps your body function properly and can help prevent future health complications.
I discovered the benefits of DHA around the time my husband and I started talking about kids and, since it’s so good for an developing baby, I immediately began taking it. I take this vegan one and love that it doesn’t give you fishy burps (yes, that’s a thing with some brands).
The recommended dose is 500 mg per day but should be raised to 300-900 mg per day if you’re pregnant or breastfeeding.
You’ve probably heard about the importance of having a healthy gut. There are trillions of bacteria living in our gut that influence everything from weight loss and inflammation to sleep and mood. Our gut’s mini-ecosystem talks directly to our brain and has a say in how we deal with stress, depression, and anxiety!
Probiotics can help prevent:
H. pylori (the cause of ulcers)
Recurrence of bladder cancer
Eczema in children.
By taking a good quality probiotic (I take one of these) and regularly eating fermented foods (kimchi, sauerkraut, plant-based yogurt, miso, kombucha), you’ll begin feeding the good bacteria in your gut. These guys will help you stay healthy and help your digestion, skin, and mental health.
Turmeric is a bright orange root related to ginger. It’s been used for thousands of years in Eastern medicine, especially in Ayurvedic medicine, to alleviate breathing problems, rheumatism, serious pain, and fatigue.
Today, turmeric is better known for its powerful anti-inflammatory and antioxidant properties that help:
Improve brain function
Alleviate arthritis pain
Reduce the risk of developing cancer, Alzheimer’s, heart disease, and depression.
This root is incredibly powerful and the health benefits are astounding. It’s been scientifically proven to prevent some of today’s leading causes of death, like cancer and heart disease. And, due to its anti-inflammatory nature, it can help soothe emotional challenges like depression and anxiety. All, without the side effects of the leading medications, prescribed to treat these conditions.
I take this one but make sure that whatever brand you pick lists black pepper as an ingredient as it helps the body absorb the nutrients of the root.
Now, you've got some powerful tools to help you reach your resolutions. I just know you’re one of those 8% because, if you truly want to change your life for the better, you can do it!
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