The 7 Best Vitamins & Supplements to Boost Your Energy Today

Vitamins and minerals are essential nutrients providing key health benefits such as adequate organ function, joint and muscle health, nerve function, lowering the risk of cancer and so on. The human body cannot produce these elements on its own, and therefore requires them to be taken from outside sources. 

You can fulfil a number of these nutritional needs through a balanced, healthy diet but most people cannot get all of their vitamins and minerals through food alone. This is especially true for people following a vegetarian or vegan lifestyle, or those who have to consider other dietary restrictions on a daily basis. This is where supplements can come in, becoming a fantastic addition to an already healthy diet.

However, choosing the best option for your needs and avoiding useless purchases can be challenging in today’s over saturated supplement market. In the following, we aim to help you navigate among the thousands of different brands, ingredients, and manufacturing standards to find the best vitamins and supplements for your lifestyle. 

 

1. Choosing the Ideal Multivitamin 

According to Healthline, multivitamins are the most commonly purchased supplements in the world and have seen a rapid increase in sales over the past few decades. The tricky part is that these products aren’t regulated by standards of which combination of nutrients can be considered a multivitamin, and therefore their composition varies by manufacturer and product line. 

It is essential to understand which vitamins, minerals, and fatty acids you may need to take regularly, what you can get from food on the daily, and what cannot be provided that way. Vegetarians and vegans should, for example, consider taking multivitamins including B6 and B12 which are naturally found in various animal products. In particular, vitamin B12 is only found in animal products such as meat, fish, eggs, and milk. Special vitamin complexes (containing folic acid and vitamin C and D but formulated without vitamin A) are also recommended for pregnant women, supporting the growth and development of the baby. 

Our top multivitamin picks are the Passion 4 Life Mega Liquid Multivitamin (suitable for children and older adults as well) and the BioActive Multi Gel Supplements. We recommend choosing liquid or gel formulas, as they are easy to take and digest for people of every age group. 

2. Greens and Superfoods 

“Eating your greens” and opting for so-called superfood products have been on trend throughout the past few years, and many of these supplements are actually useful for maintaining a healthy lifestyle. Avocado, kale, green tea, acai berries, spinach, maca powder, and flaxseed are just a few of the most well-known superfoods which, according to LiveScience, are the ones that are thought to be nutritionally dense and therefore come with exceptional health benefits. 

These foods contain a wide range of essential nutrients and antioxidants, healthy fats, fiber and phytochemicals (which are responsible for certain characteristics of plants and have various positive health impacts). Consuming such nutritional elements can contribute to cardiovascular health, improve digestion, and support cancer prevention. Last but not least, these nutrient-rich foods can form the basis of or complement a healthy diet. Our favorite supplement made of greens and superfoods is the Mighty Maca Plus Drink, a gluten-free and vegan-friendly option rich in nutrients that can boost your diet and fill you with energy. Simply mix it with water or into a smoothie for an energy boost throughout the day.

 

3. Omega-3 and Healthy Omega-6 

Certain fatty acids are essential for a healthy nervous system, liver function, lowering blood pressure and preventing inflammation in the body. They are also said to have a role in the prevention of diabetes and various types of cancer. Almost all fatty acids can be produced by our bodies, except for Omega-3 and Omega-6 fatty acids LA (linoleic acid) and ALA (alpha-linolenic acid), according to The European Food Information Council. 

The tricky part is that these should be taken in certain, balanced amounts to maintain the body’s Omega-6 to Omega-3 ratio (4:1 or less, according to Healthline) which controls inflammation. These fatty acids are found in certain types of fish (such as cod, mackerel and salmon) and oils (e.g. rapeseed oil, evening primrose oil) but as a more convenient option and a great choice for people following special diets, they can also be taken through supplements. 

Our general favourite is the Heyedrate Triglyceride Fish Oil in easy-to-swallow soft gel capsules, while our veggie-friendly pick is the Nested Naturals Vegan Omega-3 supplement which contains algal fatty acids.

4. Probiotics

Probiotics consist of live “good” bacteria and yeasts, supporting general gut health and digestion recovery after taking antibiotics or suffering from an illness. When the natural balance of bacteria has been disrupted, symptoms such as stomach pain or diarrhea may indicate the need for probiotics. Taking such supplements helps in restoring this vulnerable balance, and probiotics are therefore widely used as complementary therapies, often in case of certain chronic illnesses as well, such as irritable bowel syndrome (IBS). 

They are found naturally in yogurts and various supplements, the latter containing much higher doses and, potentially, multiple types of bacteria which allows probiotics to be taken as a complementary treatment. We also have to mention that men and women require probiotic supplements of different composition, as women’s intimate flora is also vulnerable to bacterial imbalance. Our top picks are the vegetarian-friendly Garden of Life probiotics, available in different formulations that make them ideal for both men and women.

5. Vitamin D

Naturally, our bodies get their required vitamin D from direct sunlight: when UV rays reach the skin, the body starts producing the aforementioned nutrient. It has been proven, however, that vitamin D deficiency is a major public health problem worldwide, particularly threatening pregnant women, small children and adolescents.

Vitamin D is vital for bone, teeth and muscle health, and is essential from the earliest stages of development, with severe deficiency leading to bone deformities in children and chronic pain in adults, due to its calcium and phosphate regulating properties (US National Library of Medicine). It is one of the few fat-soluble vitamins (A, D, E and K), meaning that they are most abundant in high-fat foods and are much better absorbed when consumed with fat. These four vitamins are also stored in the body.

Therefore, we recommend such fat-soluble vitamins to be taken in an oil capsule or liquid form. Our top pick is the Seeking Health Optimal Vitamin D3 Liquid, a vegan-friendly and allergen-free formula containing 2000 IU (International Units) of vitamin D per drop.

6. Antioxidants: Vitamins C and E

You have probably already heard of the so-called free radicals, a type of molecular by-product of the energy production process in our bodies. They are prone to causing cell damage, potentially altering their genetic material which causes inflammation. The role of antioxidants is preventing this outcome and therefore avoiding a decline in heart function and in the oxygen carrying capacity of muscles. 

Vitamin C and E are the most well-known antioxidants, also essential for other bodily functions such as brain communication and blood vessel constriction. They are recommended to be taken in a combination because while vitamin E is an active antioxidant, vitamin C is capable of restoring its functions after a fight against free radicals and cell damage. Taking these essential nutrients promotes skin health and strength, helps prevent sun damage, supports collagen production, improves the immune system and contributes to maintaining good eyesight. 

Our favourite antioxidant supplement is the Heyedrate Ocular Health Formula, containing vitamins C, E, D and B6 and a whole range of minerals, fatty acids and other key nutrients.

7. Magnesium

A true multitasker, magnesium plays a role in over 300 biological processes in the human body (from Medical News Today). Its benefits vary from improving metabolism, promoting nerve function, preventing migraine headaches and supporting women’s menstrual health. Consuming magnesium is proven to help reduce stress and premenstrual symptoms, while also contributing to diabetes prevention and improving the cardiovascular system. 

Furthermore, according to Healthline, it is likely to boost exercise performance, help control depressive phases, lower blood pressure and reduce insulin resistance. It also helps increase calcium absorption and therefore supports bone health, being the number one supplement (in combination with calcium) taken for osteoporosis prevention. 

Magnesium occurs naturally in foods such as almonds, sunflower seeds, banana, avocado, shrimp and spinach, but can be taken in the form of supplements as well. Our top pick is the Zhou Magnesium Oil Topical Spray, a vegan-friendly and convenient choice for stress relief and muscle relaxation.

These listed nutrients all play vital roles in maintaining a healthy body and decreasing its vulnerability to diseases. Whether you are looking for vitamins to improve your skin from within or minerals that contribute to bone health, these essential multitaskers should always be incorporated into a balanced diet. The supplements we have recommended are not meant to replace a healthy lifestyle but rather to be combined with it. At Holistic Health HQ, we believe that maintaining a diet which fulfills your needs and includes all the required nutrients in adequate amounts is essential to living a healthy and joyful life. All hail these wonderful multitaskers!

 

 

 

 

 

 

 

 

 

 

 

 

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