Just so we’re clear, there is absolutely no supplement out there that is going to make up for crappy nutrition and destructive eating habits. Supplements are there to supplement your diet.
With that in mind, food is always going to be superior to supplements. There’s no debate in saying that your nutrition should primarily consists of whole foods — it’s a given. But, there are a handful that I strongly recommend looking into.
Curcumin is the yellow pigment associated with Turmeric — and is perhaps the most powerful supplement I’ve taken. In addition to its anti-inflammatory properties, its other effects range from pain management to benefits that affect nearly every organ system in the body. One of my long-time clients who has osteoarthritis in both knees has experienced tremendous feedback from supplementing with curcumin.
The caveat, though, is that it has poor bioavailability. So, you need to ingest curcumin as part of a formula that contains piperine (black pepper extract) to enhance absorption.
2. Vitamin D
More than 40 percent of American adults are thought to be deficient in vitamin D. In fact, every time I ask my clients for their blood work, more often than not, their vitamin D level is sub-optimal. Interestingly enough, when carbohydrate intake is controlled, I’ve found that supplementing with Vitamin D has a positive effect on Hemoglobin A1c. So, if you’re pre-diabetic, look into your Vitamin D levels. Of course this is just anecdotal evidence.
Magnesium is a big player for a number of biochemical reactions that keep the body functioning properly. Unfortunately, most people across the population are deficient in it. A deficiency has been shown to increase blood pressure and has a negative effect on carbohydrate metabolism.
If you don’t want to supplement, nuts and leafy vegetables are among the best food sources.
4. Fish Oil
It’s pretty obvious that we all should be taking this due to it’s variety of health benefits. There’s ample evidence that suggest it promotes healthier blood vessels, and lowers lipid count. Omega-3 fatty acids delivers potent anti-inflammatory effects, and the most obvious is that it has a positive effect on brain and cardiovascular health.