Top 5 supplements for optimal health

Nutritional supplements questions and requests from patients are common occurrences in our practice. Although we tailor our supplements recommendations to each patient’s unique health profile and set of demands, there are a few universal guidelines we follow.


One of the most essential dietary supplements for reaching one’s full health potential is a multivitamin of sufficient potency. The Centers for Disease Control and Prevention (CDC) reports that the vast majority of American citizens are unable to satisfy their dietary requirements just through their food. According to a survey conducted by the CDC in 2013, only 13.1% of the population in the United States consumed an adequate amount of fruit, and only 8.9% consumed an adequate amount of vegetables.

Other studies have shown that the produce that we consume today contains fewer quantities of critical vitamins and minerals than the produce that we ingested decades ago, and the likely cause of this is the depletion of the soil. According to other data published by the CDC, an estimated 90 million people in the United States suffer from vitamin D deficiency, 30 million from vitamin B12 deficiency, 18 million from vitamin B6 deficiency, and 16 million from vitamin C deficiency.

According to the findings of a study conducted on persons over the age of 50, less than half of them had acceptable levels of magnesium, folic acid, and vitamin E from their diet alone. By supplementing a healthy diet with a multivitamin of superior quality, we can guarantee that we are providing our bodies with all they require to perform at their very best.

Top 5 supplements for optimal health

Fish Oil

Fish oil supplements supply the body with critical omega-3 fatty acids, which are necessary for inflammatory regulation. Omega-3 fatty acids are important for human health for a variety of reasons, and they can only be gained through diet and supplementation. A healthy cardiovascular, respiratory, immunological, and musculoskeletal system needs adequate omega-3 levels.

They have been found to manage blood pressure, maintain a healthy body weight, regulate immunological function, boost muscle and joint health, and support a pleasant mood. Fish oil supplementation was shown to be as beneficial as most over-the-counter drugs in relieving neck and lower back pain in a 2006 study by Maroon and Bost.

To achieve ideal levels, most people need to supplement with 500-900mg of omega-3 fatty acids. It is also recommended that people consume three servings of oily fish each week (such as salmon, anchovies, sardines, and mackerel).


Magnesium is another one of the most important supplements for good health because it is required for more than 600 enzyme activities in the body. Magnesium also plays an important role in nerve and muscle function. According to the World Health Organization, over 75 percent of persons in the United States do not reach the Recommended Daily Intake set forth by the FDA.

People who consume diets that are high in processed foods, who have blood sugar abnormalities or diabetes, who drink large amounts of alcohol, who take diuretics or proton pump inhibitors, who have gastrointestinal conditions, who have been on long-term antibiotics, or who suffer from magnesium deficiency are at a greater risk of having a magnesium deficiency.

Other risk factors for magnesium deficiency include individuals who suffer from vitamin D deficiency. Low magnesium levels can result in problems with the metabolism of vitamin D, a weakening of the bones, irregular heartbeat and blood pressure, problems with blood sugar, irritability and anxiety, muscle cramps and spasms, and exhaustion.

Top 5 supplements for optimal health

Vitamin D

It is estimated that 88 percent of the population receives levels of vitamin D that are lower than what is considered to be ideal. Even while the body can manufacture vitamin D on its own when exposed to sunlight, the sun’s rays typically aren’t powerful enough to satisfy the body’s requirements.

There are a lot of things that can go in the way of the body’s ability to convert sunlight into vitamin D, such as limited exposure to the sun during the winter months, getting older, having darker skin pigmentation, using sunscreen, and wearing clothes that provide shade from the sun. Vitamin D is essential for maintaining good bone integrity, proper neuromuscular function, a normal inflammatory response, proper calcium absorption, a healthy immunological response, and normal blood pressure.

Vitamin D also plays an important role in maintaining proper muscle strength. According to a number of studies, having adequate amounts of vitamin D is associated with a lower risk of stress fractures, fewer injuries sustained by athletes, and fewer cases of upper respiratory tract infections. It has also been demonstrated that taking vitamin D supplements can reduce the severity of headaches and migraines.


Digestion and nutrient absorption occur in the gut, and taking probiotics can be a vital part of keeping that organ in good condition because of their importance for maintaining gut health. Beneficial bacteria are known as probiotics, and they support healthy gastrointestinal function. Additionally, the gut is home to harmful bacteria and pathogens, both of which can contribute to impaired gut function as well as illness and disease. It is essential for one’s general health to ensure that the “good” bacteria in the gut are kept in proper proportion to the “bad” bacteria there.

Even if we eat a healthy, well-balanced diet and take vitamins and other supplements to make up for any deficiencies, bacterial imbalances in the gut can still cause us to be deficient in some nutrients. A healthy immune function, regulation of inflammation, optimal brain health, and proper weight management can all be supported by supplementation with probiotics, according to research. It is also helpful in mitigating the negative effects of taking popular medications, such as non-steroidal anti-inflammatory drugs (NSAIDs) and antibiotics.

Because nutritional supplements are not regulated, quality can vary between brands. Stamford Spine collaborates with Thorne® to provide our patients with high-quality supplements at a reduced price. It is critical to remember that supplements should be taken at precise doses that differ from person to person. Furthermore, certain supplements may interact with drugs.

Before beginning a new supplement, please consult with your chiropractor or another healthcare expert for more information. If you have any questions, please contact our office.

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