5 Vitamin Supplements to Start With: Why They're Important
Imagine unlocking the secrets to optimal health with a single, game-changing supplement. In this article, insights from a Licensed Nutritionist and a Functional Medicine Dietitian reveal the top recommended vitamins for newcomers. The journey begins with the recommendation of Magnesium for overall bodily functions and concludes with the significance of Vitamin D for musculoskeletal health, featuring a total of five expert opinions. Discover which vitamin could be your key to better well-being.
- Recommend Magnesium for Overall Bodily Functions
- Choose Vitamin D for Bone and Immune Health
- Opt for Nutrient-Dense Beef-Liver Supplements
- Test and Supplement Vitamin D Levels
- Vitamin D Crucial for Musculoskeletal Health
Recommend Magnesium for Overall Bodily Functions
I recommend magnesium! Magnesium is a water-soluble mineral that plays a role in hundreds of different bodily functions. However, nearly 85% of people are low in magnesium. Low magnesium may look and/or feel like muscle/nerve dysfunction, poor bone health, irregular blood sugar and blood pressure, low energy production, and improper regulation of other minerals and vitamins in the body. Adding 200-400 mg of magnesium glycinate into a daily routine can do wonders for the entire body.
Choose Vitamin D for Bone and Immune Health
If I could recommend only one vitamin supplement to someone just starting out, it would undoubtedly be Vitamin D. Often called the "sunshine vitamin," Vitamin D plays a crucial role in overall health and well-being. Unfortunately, its deficiency is a common issue worldwide, affecting over 1 billion people across all age groups and regions.
Vitamin D is essential because it supports multiple key functions in the body. It aids in calcium absorption, which is critical for maintaining healthy bones and teeth. Additionally, it helps regulate the immune system, promoting resilience against infections and diseases. Research has also linked adequate Vitamin D levels to improved cardiovascular health and mood stabilization, making it beneficial for heart and mental health.
Given its impact on bone density, immunity, and emotional well-being, Vitamin D is indispensable for everyone. Whether you spend a lot of time indoors or live in areas with limited sunlight, supplementing Vitamin D is a smart first step to building a healthier lifestyle.
Opt for Nutrient-Dense Beef-Liver Supplements
I would recommend organic beef-liver supplements.
Beef-liver supplements are a convenient way to obtain the abundant essential vitamins and minerals found in this true superfood. Just 100g of raw beef liver covers the daily recommended dietary intake (RDI) or adequate intake (AI) for many nutrients, making beef-liver supplements a valuable option.
These supplements provide concentrated doses of key nutrients, including vitamin A, riboflavin, vitamins B6 and B12, copper, and Omega-3 fatty acids. Additionally, they contain more than half of the RDI or AI of niacin, folate, choline, iron, and selenium, as well as smaller amounts of vitamins E and K, and chromium. Incorporating beef-liver supplements into your diet can help you meet your nutritional needs efficiently.
Liver is also packed with good-quality protein. 100g of beef liver provides 23g of protein, easily absorbed and not irritating to your gut compared with other protein sources such as pea protein or whey. Beef liver is simply the most nutrient-dense natural food in the animal or plant kingdom.
Beef-liver capsules are a powerful whole-food supplement better for you than a synthetic supplement because our bodies get the best nourishment from good-quality foods. Synthetic supplements are often made from the cheapest ingredients, which are very poorly absorbed, and you are likely to pee them out (hence the yellow urine).
Whole foods rarely cause nutrient imbalances or toxicities, but supplements can. It's hard to determine how much of a supplement is safe as the tolerances for high doses of nutrients (the case of supplements) vary as much as the risk for nutrient deficiency. For example, high doses of fat-soluble vitamins (A, D, E, K) are toxic to the human body, as well as excessive iron or zinc supplementation.
Test and Supplement Vitamin D Levels
In my clinical practice, I'm continuously surprised by the percentage of clients who present with insufficient or deficient Vitamin D levels. I'm even more astounded that many of these clients have never had their levels tested, especially considering so many chronic health conditions are correlated to, or may benefit from, optimal Vitamin D levels. For example, diseases I work with commonly, such as IBD, high cholesterol, and insulin resistance, are correlated with better management and outcomes when Vitamin D is >40 ng/dL. And yet, many are completely unaware of this connection and have never had this inexpensive yet powerful nutrient checked along with routine bloodwork.
Because deficiency is so common, due to both a lack of intake as well as genetic factors, which may compromise metabolic conversion capability, I commonly recommend a supplement of 2000-3000 IU per day and then retesting annually to confirm a more personalized maintenance dosage.
Vitamin D Crucial for Musculoskeletal Health
If I could only recommend one vitamin supplement to someone just starting out, it would be Vitamin D. This vitamin is crucial for bone health, immune function, and muscle performance—all of which are foundational to physical well-being. Given our modern lifestyles, particularly here in Melbourne, where many people work indoors and have limited sun exposure, Vitamin D deficiency is quite common. I've seen countless patients struggle with fatigue, muscle weakness, and recurring injuries due to low Vitamin D levels, so it's an essential supplement for anyone, whether they're new to fitness or trying to maintain overall health. With over 30 years of experience in physiotherapy, I've noticed a direct correlation between improving Vitamin D levels and better recovery rates from injuries, especially in athletes and desk-bound professionals. It's an easy, effective way to support musculoskeletal health.
For example, a few years ago, I treated an AFL player who had persistent shin pain and stress fractures. Despite top-level treatment and rehabilitation, his progress was slow. After running a comprehensive assessment, we discovered he had significantly low Vitamin D levels. By addressing this deficiency alongside his rehab program, we saw a dramatic improvement in his healing and overall performance. This experience reinforced my belief in the importance of Vitamin D as part of a holistic approach to health. My qualifications in both physiotherapy and orthopedic rehabilitation helped me identify this key issue, ensuring the player didn't just recover but returned stronger.
