What Supplements Do I Actually NEED?

At First Capital we like to think that we should get the majority of our vitamins and nutrients from food and then supplement where needed. There is no one size fits all because everyones needs are different. With that being said, here is a list of what we believe to be some of the most important…

A good QUALITY multivitamin.

Multi vitamins are meant to fill in the gaps where your nutrition is lacking. Let’s face it, no matter how GOOD our diets are, it’s almost impossible to hit everything.

When picking a multivitamin, look for something that meets 100% of your daily needs for the vitamins it has listed. There will be some exceptions. For example, your multi is not likely to hit your daily magnesium or calcium need. Supplement where needed.

Buy based on YOUR specific needs.

For example, I personally can not take anything with iron in it or I am going to end up sick. Obviously I’m not going to choose a multi with iron in it for that reason.

2. Fish Oil or Omegas

Have a family history of heart disease? Fish oil or omegas could be a really beneficial supplement.

Fish oil has been shown to reduce the likely hood of a heart attack by lowering blood pressure, reducing triglycerides and slow the development of plaque in the arteries. It’s also been shown to aid in weight loss, support immunity, and even potentially act as a defense against Alzheimers.

3. Vitamin D

70% of Americans are deficient in Vitamin D. Vitamin D not only helps with depression but is needed to help absorb calcium which is necessary for good bone health. Vitamin D deficiency has also been linked to lower immunity, bone and back pain, and even hair loss. Personally? My hands have shook from the time I was a kid. It took 29 years to figure out it was because I was vitamin d deficient. No longer a problem as long as I supplement daily. Vitamin D can be found in fatty fish, egg yolk, dairy products and orange juice to name a few.

4. Magnesium

Magnesium is known for being essential to bone health and energy but it’s good for so much more than that. Magnesium is beneficial in calming the nervous system and reducing stress, aiding in sleep issues, regulating muscle and nerve function, and balancing blood sugar levels. It’s even been noted as being helpful in migraine prevention.

5. Zinc

Zinc levels seem to be the lowest in older people and people under a lot of stress. Zinc is HUGE when it comes to immune support and healing and helps out bodies protein, carbs and fats for energy. I look at it like this, if high doses of Zinc are the number one ingredient in a certain over the counter medication shown to shorten colds when taken at the first sign…why aren’t we just taking zinc on a regular basis to boost immunity? Hmmm..things to think about.

The supplements mentioned above just happen to be my top 5. You have to again, figure out what is necessary for you and go from there. This is just meant to be a good starting point.

Before choosing a supplement brand you should know that 50% of mass market supplements are under formulated. 30% are toxic.

The supplements should come from a trusted company that is:

Third party tested

NSF certified for sport (This one is huge!)

Is transparent in documentation that proves the formulas they are using are proven to work in positive clinical trials.


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