The majority of Americans (68 percent) consume dietary supplements on a regular basis.

If you’re part of this group, you may think you’re doing everything right. But, if you’re not taking the right supplements, you could be doing more harm than good.

There are some specific nutrients that most people can benefit from adding to their routine.

Read on to learn about some of the best supplements to take to improve your overall health.

Who Should Use Dietary Supplements?

Most Americans (some studies estimate up to 90 percent) are deficient in at least one nutrient.

Dietary supplements can help fill in the gaps and make it easier for these Americans to consume the recommended daily dose of essential vitamins and minerals.

Dietary supplements are also beneficial to people who consume a restricted diet, either for health reasons (people who have lots of food allergies or sensitivities, seniors who have poor nutrient absorption, etc.) or ethical reasons (vegans, vegetarians, etc.).

People who don’t have access to a wide variety of foods can also benefit from using dietary supplements to make sure they’re getting adequate nutrition.

The Best Supplements to Take for Good Health

Specific supplementation protocols will vary from person to person.

There’s no one-size-fits-all plan since everyone has different diets and deficiencies. However, the majority of people can likely benefit from consuming the following supplements.

Vitamin C

You’ve probably heard quite a bit about one of the primary benefits of vitamin C, which is to boost immune function and prevent illnesses like colds and the flu.

Vitamin C regularly shows up on lists of the top vitamins, and for good reason.

In addition to fighting off common ailments, vitamin C is also a powerful antioxidant that can prevent cell damage and slow down aging. It’s great for your skin, too.

The minimum recommended daily allowance of vitamin C is 75 milligrams for women and 90 milligrams for men. However, you can consume more if you want to give your immune system a boost.

Vitamin C is a water-soluble vitamin. Because of this, any excess vitamin C that you consume will simply be excreted through your sweat and urine. There’s very little risk of taking too much of it.

Fish Oil

Fish oil supplements provide you with a high dose of omega 3 fatty acids. Omega 3s are long chain fatty acids that help reduce inflammation. They also play a significant role in heart and brain health.

The two most important omega 3 fatty acids are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

Your body cannot produce these fatty acids naturally. You are either need to consume them in food form (they’re found primarily in fatty fish like salmon) or supplement form.

Since most people don’t consume fish and other seafood very often, supplementation is usually necessary to ensure you’re getting enough omega 3s.

Probiotics

Probiotics have become very popular in recent years.

This is due, in part, to the growing body of researching indicating that poor gut (digestive tract) health is linked to a wide range of illnesses, from depression to certain types of cancer.

Probiotics help balance out the beneficial bacteria that line the digestive tract. They can help strengthen the immune system and improve nutrient absorption so that you’ll actually experience the benefits of the other supplements you’re taking.

A probiotic supplement is especially beneficial if you’ve recently taken a round of antibiotics.

Antibiotics wipe out all the bacteria, good and bad, in your digestive tract. Probiotics can help repopulate the gut with good bacteria.

Vitamin D

Vitamin D is essential for building up a strong immune system, as well as balancing mood and promoting healthy bones and muscles.

Many people are vitamin D deficient. This is because the best source of vitamin D is natural sunlight, and most people don’t spend very much if any, time outside.

If you’re part of this group and find 15-20 of direct sun exposure difficult to come by, then supplementing with vitamin D can help you ensure you’re getting an adequate amount.

When you’re shopping for a vitamin D supplement, look for one that contains vitamin D3.

This form is usually made from animal products and it’s the most similar to the vitamin D that the body makes naturally. You’re likely to see more benefits supplementing with vitamin D3 than vitamin D2, which is made from plants.

Magnesium

Magnesium plays an important role in a variety of bodily processes, including calcium absorption, food metabolism, fatty acid synthesis, and nerve impulse transmission. Magnesium deficiencies can also cause insomnia.

There are many different types of magnesium supplements you can use to meet the recommended daily allowance (which is between 400 and 420 milligrams per day, depending on your age).

Many people use magnesium capsules or tablets, but you can also buy topical magnesium. Some people see better benefits from topical magnesium since it’s absorbed more quickly.

Folate

Folate is a B vitamin that is best known for its ability to prevent neural tube defects in babies. However, it’s not just pregnant women who can benefit from folate supplementation.

Folate also plays a major role in proper blood flow, so supplementing with it may help reduce your risk of heart disease and hypertension. Folate has also been shown to help reduce one’s risk of developing Alzheimer’s disease.

Calcium

You’ve likely heard that calcium is important for strong bones and teeth. This is true, but it also plays an important role in other bodily processes like muscle contraction, blood clotting, and nerve impulse transmission.

If you don’t consume adequate calcium from food or dietary supplements, your body will leach calcium from your bones to carry out various tasks. If this goes on for too long, you may develop a condition known as osteoporosis, which increases your risk of bone fractures.

Women are most susceptible to calcium deficiencies, especially after they go through menopause.

Looking for More Healthy Living Tips?

Now that you know which are the best supplements to take for overall health and wellness, it’s time to head to your local health food store to pick them up.

Do you want to learn more about living a healthy lifestyle? Whether you’re looking for information on supplements, food, or exercise, we can help.

Check out the useful tips section of our site today for lots of helpful advice on how to live your best, healthiest life.