8 Most Important Supplements to Take (2024)
While dietary supplements cannot take the place of a healthy lifestyle, they can be used strategically to boost your health, especially in cases of deficiency. In the U.S., 57.6% of adults aged 20 and over use supplements, with multivitamins, vitamin D and omega-3 fats representing the top three.
So, it's safe to say that many people are interested in taking control of their health with the support of supplemental vitamins, minerals and other compounds. But, when it comes to supplements, more isn't always better.
To ensure you're using only supplements you need — avoiding wasting your money while maintaining your body's balance — we recommend using dietary interventions first. Next, work with a holistic health care practitioner who can guide you on which supplements your body truly needs.Some of the most important individual variables you need to consider would be if you are plant-based or choose to eat animal products. While many plant-based diets are fundamentally healthy, they do lack some vital nutrients, like vitamin B12, retinol, vitamin K2, carnosine, carnitine, collagen and choline. If you are plant-based, you will certainly want to consider adding these to your regimen.
1. Sports Research Vitamin D3 + K2
Amazon Best Sellers Rank: #3 Best Seller
in Vitamin D Supplements category.
Created in 1980, Sports Research is a privately-owned
business born from a passion for fitness, wellness, and
healing.
More than 100,000 customer reviews and a 4.8 out of 5 overall rating
on Amazon.
- Contains 5000 IU (125mcg) of Vegan Vitamin D3 & 100 mcg of Vitamin K2 as MK-7. Suitable for those whose vitamin D level is deficient or insufficient.
- Made with Vitashine D3 - a patent, plant based form of Vitamin D3 from Lichen and MenaQ7 - a patent form of MK7 from Chickpea
- 100% Plant based - Vegan Certified & Non-GMO Verified. Soy, Gluten, Gelatin & Carrageenan free
Vitamin D supplements by Sports Research are available in
various dose strengths:
- Vitamin D3 (1,000 IU softgels) > Check Price on Amazon
- Vitamin D3 (2,000 IU softgels) > Check Price on Amazon
- Vitamin D3 (5,000 IU softgels) > Check Price on Amazon
- Vitamin D3 (10,000 IU softgels) > Check Price on Amazon
- Vitamin D3 + K2 (5,000 IU softgels) > Check Price on Amazon
- Vitamin D3 + K2 (gummy) > Check Price on Amazon
- Vegan D3 (5,000 IU) > Check Price on Amazon
2. Tru Niagen — overall best longevity supplement
TRU Niagen NAD+ Supplement comes in 3 sizes:
- 30 count / Serving Size: 1 Capsule once a day - Servings Per Container: 30
- 90 count / Serving Size: 1 Capsule once a day - Servings Per Container: 90
- 120 count / Serving Size: 1 Capsule once a day - Servings Per Container: 120
Tru Niagen Reviews: Over 14,000 global ratings, most of them 5 stars on
Amazon.com.
Amazon Best Sellers: #1 in Vitamin B3 (Niacin) Supplements.
NAD+ (nicotinamide adenine dinucleotide) is one of the most important biomolecules in your body. It's involved in the conversion of food to energy, maintaining DNA integrity and ensuring proper cell function. Together, these functions help protect against or delay aging and virtually all chronic disease.
Tru Niagen is part of our list for a good reason — it's formulated with nicotinamide riboside (NR) as its primary active ingredient. NR is believed to be an effective precursor to Nicotinamide adenine dinucleotide (NAD+), a crucial co-enzyme involved in various biological processes that may influence longevity.
Adding to the appeal of this product is Niagen®, a form of NR that the company has patented and safety-reviewed. It is generally recognized as safe (GRAS).
Tru Niagen is part of our list for a good reason — it's formulated with nicotinamide riboside (NR) as its primary active ingredient. NR is believed to be an effective precursor to Nicotinamide adenine dinucleotide (NAD+), a crucial co-enzyme involved in various biological processes that may influence longevity.
Adding to the appeal of this product is Niagen®, a form of NR that the company has patented and safety-reviewed. It is generally recognized as safe (GRAS).
ChromaDex markets TruNiagen, which is based on its branded
Niagen ingredient, which is a form of nicotinamide riboside
(NR), the form of nicotinamide that actively crosses into
the cell to participate in the NAD+ pathway (R).
Creators claim that Niagen® can promote NAD+ production more
effectively than other precursors due to its design, which
may allow it to pass through cell walls easily.
Unlike NMN, the key ingredient Niagen was successfully
notified two times as an NDI (New Dietary Ingredient) and
reviewed as GRAS (Generally Recognized As Safe) under the
United States notification programs.
As per the brand, while you may not notice changes immediately, Tru Niagen begins to boost NAD+ levels in your body starting from the first dose. They suggest that after eight weeks of taking their 300 mg dose daily, your baseline NAD+ levels should elevate by about 40 to 50%.
While Tru Niagen's offering appears to have the right formulation aligned with science, its inclusion at the top of our list isn't solely due to this reason. This supplement also offers convenience, with the brand offering the product in five different sizes, including one available in powdered form — a convenient solution for those who have trouble taking capsules.
While various bottle sizes are available, Tru Niagen's 90-capsule bottle, good for a 3-month supply, seems to strike the perfect balance. It is priced at $119.95 for a one-time purchase.
As per the brand, while you may not notice changes immediately, Tru Niagen begins to boost NAD+ levels in your body starting from the first dose. They suggest that after eight weeks of taking their 300 mg dose daily, your baseline NAD+ levels should elevate by about 40 to 50%.
While Tru Niagen's offering appears to have the right formulation aligned with science, its inclusion at the top of our list isn't solely due to this reason. This supplement also offers convenience, with the brand offering the product in five different sizes, including one available in powdered form — a convenient solution for those who have trouble taking capsules.
While various bottle sizes are available, Tru Niagen's 90-capsule bottle, good for a 3-month supply, seems to strike the perfect balance. It is priced at $119.95 for a one-time purchase.
Pros
- Contains GRAS NAD+ precursor
- Multiple sizing options to choose from
- Available in powder form
- Clinically evaluated dose
Tru Niagen Review
While this is not a scientific review I have been taking
Niagen in one form or another non stop for several years. I
have been gradually increasing my doses with what I can only
describe as a profound effect. Without a doubt I feel younger
than 46. I also think I look younger than most people my age.
I certainly don't feel my age and have a ton of energy every
single day. I also try to eat plenty of vegetables with lots
of non meat proteins along with limited meat consumption. I am
not a health nut but basically try to stay away excess sugars
and processed foods whenever I can. I also do a hard bike ride
once or twice a week. I think this also helps the entire aging
process some.
3. Nordic Naturals Omega-3
Amazon Reviews: 4.8 out of 5 - more than 49,000 global ratings
Amazon Best Sellers: #1 in Omega 3 Nutritional Supplements.
The fish oils used in Nordic Naturals’ products typically range
between TOTOX values of 5 and 14. Recent tests of Nordic Naturals raw fish oils report TOTOX values of 7.0.
Note: TOTOX value stands for total oxidation value. The omega 3
fatty acids EPA and DHA from fish oil are highly sensitive to
oxidation. This means that they are rapidly affected by contact
with oxygen. Oxidised fatty acids are not beneficial to our
health. For this reason, a good fish oil supplement has a low TOTOX value. The maximum TOTOX value is set at 26 by the Global Organization
for EPA and DHA omega-3.
Best Fish Oil Supplements Consumer Reports:
"Nordic Naturals did meet every other quality measure in our
study. The pills, which cost about 67 cents per day, or $243 per
year, contained their labeled amount of omega-3 fatty acids and
met other U.S. Pharmacopeia (USP) and European Union standards,
including those for contaminants such as lead, mercury and
dioxins. They also met the stricter California Proposition 65
standard for total polychlorinated biphenyls (PCBs)." - Consumer Reports
NovosLabs.com:
"Ideally, you take an omega-3 oil supplement that contains both
fish-derived triglycerides and krill-derived phospholipids. Examples
of such brands are (not sponsored) Omega3 Innovations (sells fish
oil with very low oxidation / TOTOX values) and Nordic Naturals." - NovosLabs.com
Related: Many common omega-3 fish oil supplements are ‘oxidized’
Omega-3 fatty acids reduce inflammation, enable the immune system to
carry out its tasks, and help the brain and eyes to function
properly.
A 2021 report (Nature Communications) suggest that higher levels of omega 3 fatty acids in
circulation correlate with lower risk of premature death from
age-associated diseases such as cardiovascular disease and cancer. The analysis was conducted with data from 17 prospective cohort studies examining the associations between blood omega-3 fatty acid
levels and risk for all-cause mortality. Over a median of 16 years of follow-up, 15,720 deaths occurred among
42,466 individuals. The researchers found that, after adjustment for relevant risk
factors, risk for death from all causes was significantly lower
(by 15-18%, at least p < 0.003) in the highest vs the lowest
quintile for circulating long chain (20-22 carbon) omega-3 fatty
acids (eicosapentaenoic, docosapentaenoic, and docosahexaenoic
acids). Similar relationships were seen for death from
cardiovascular disease, cancer and other causes.
The DO-HEALTH trial, published in Frontiers in Aging 2022. The first randomized-controlled trial (DO-HEALTH) trial to
investigate the combination of three complementary treatments for the
prevention of cancer and suggest that the combination of daily vitamin D3, supplemental marine omega-3s, and a simple home
exercise program may be effective in the prevention of invasive cancer among
generally healthy and active adults aged 70 and older. Findings from
this 3 year Randomized Controlled Trial with more than 2,000
participants observed a 61% reduction in the risk of invasive cancer
among patients who completed a home exercise program and took vitamin
D3 and omega-3 fatty acids daily.
4. Thorne Berberine — best longevity supplement for heart health
Ratings: 4.3 out of 5 - more than 4,000 global ratings.
Of the longevity supplements on our list, Thorne's offering is advertised as a dual-action formula intended to support heart health and healthy metabolism. The core active ingredient in the dietary supplement is berberine, a botanical extensively studied for its potential to help regulate blood sugar and keep cholesterol levels in a healthy range.
Not just any berberine — Thorne uses the best-researched form of berberine, berberine HCl, and combines it with the highly absorbable berberine phytosome.
When it comes to quality, the brand’s defining trait is that a large portion of its supplements bear the NSF Certified for Sport® mark — a mark that ensures the products are free of substances banned by major athletic organizations and safe for athletes to use.
Better yet, Thorne's page states that they're the pick of champions and trusted by professional sports teams. And these aren’t just buzzwords or a marketing trick of sort — the brand is actually backed by the likes of basketball Hall of Famer and Miami Heat legend Dwyane Wade, as well as NBA champion guard Jrue Holiday.
Now, when discussing allergens, you'll be glad to know that Thorne's Berberine is free from the major ones. However, a detail worth noting is that while the product doesn't contain peanuts, it does contain pea protein, which can still trigger reactions in people with severe peanut allergies, so just keep that in mind.
Pros
- Contains the well-researched berberine HCl
- NSF Certified for Sport®
- Brand trusted by sports legends
- Major allergen-free
I've been taking this supplement with several others for years to
help support my adrenal health and weight loss goals.
5. Nutricost Niacinamide (Best Affordable Anti-Aging Supplement)
Amazon Best Sellers: #2 in Vitamin B3 (Niacin) Supplements.
Nutricost Niacinamide Reviews: Over 16,000 global ratings, most of them 5 stars on
Amazon.com.
Do not confused with Nutricost Niacin. Niacin is the form that may cause 'Niacin Flush'.
Niacinamide is the 'non-flush' form.
- Technically, Niacinamide is not the same molecule as NMN
but they are both NAD precursors and are categorised under
Vitamin B3 (Niacin) supplements by Amazon.com.
- Niacinamide is a popular form of Vitamin B3, but without the
often uncomfortable feeling known as "Niacin Flush". Vitamin
B3 is most often found in meats like tuna and beef. However,
in order to get a similar amount of Vitamin B3, you would have
to eat large amounts of tuna and beef or other sources
containing Vitamin B3.
- Technically, Niacinamide is not the same molecule as NMN but
they are both NAD precursors and are categorised under Vitamin
B3 (Niacin) supplements by Amazon.com. Since, Niacinamide is
the #2 best seller under this category, we have decided to
feature them as part of the best 10 list.
- 240 Capsules of Niacinamide Per bottle / 1 Capsule per
serving
- 500mg of Vitamin B3 (Niacinamide) Per Capsule
- No "Niacin Flush"
- Non-GMO, Gluten Free, Soy Free, and Made in a GMP Compliant,
FDA Registered Facility
Nutricost Niacinamide Review
After a recent news article about this being a favorite
supplement in Australia for sun damage protection, I asked my
dermatologist about it. She said it might help prevent me
getting as many 'barnacles' as she calls them. You know, those
nasty, old-age, sun-damage, crunchy brown or white patches all
over your body. (I have many). I'm still on my first bottle
but after about two weeks the most amazing thing happened. I
happened to scratch an area near one of my barnacles and it
just flaked off in my hand. Since then, many more have
succumbed. Not all; just some. But I'm happy. Even one less of
those ugly bumps is an improvement.
Niacinamide Review
Dr. Conlon has concluded, and Dr Mercola thoroughly agree with
her, that the best single NAD+ precursor is niacinamide (also
known as nicotinamide), not niacin, NR or NMN. It is now beyond
obvious to me why no one is promoting niacinamide. This is
because it costs less than one cent a day and as a result there
is simply no money to be made in promoting it. Ideally you
buy niacinamide powder and use 1 to 1/2 of 1/64th of a teaspoon three times a
day (25-50 mg). - Mercola.com.
6. Paleovalley Essential C Complex (Best Whole Food Vitamin C Supplement)
Ratings: 4.8 out of 5 - more than 1,700 global ratings.
There are basically two types of vitamin C: that derived from whole foods with all the vital and important micronutrients and synthetic ascorbic acid. They both are important and serve crucial biological roles.
Ascorbic acid vs whole food vitamin C? Ascorbic acid is NOT the same as whole food vitamin C. If you were to compare the two to a car, vitamin C would be the whole car, fully functional, and the engine is an enzyme called tyrosinase, while ascorbic acid is the car frame, with no moving parts.
It is better to take whole food vitamin C daily as this will support the integration of copper into the electron transport chain in your mitochondria and allow you to generate cellular energy more efficiently. Ideally this can be in the form of fruits that are high in vitamin C, like oranges, tangerines, amla (also known as gooseberry) and acerola cherries. It is best to take it a few times a day as vitamin C is water soluble.
It is better to take whole food vitamin C daily as this will support the integration of copper into the electron transport chain in your mitochondria and allow you to generate cellular energy more efficiently. Ideally this can be in the form of fruits that are high in vitamin C, like oranges, tangerines, amla (also known as gooseberry) and acerola cherries. It is best to take it a few times a day as vitamin C is water soluble.
An umbrella review* (Xu 2022) to assess the existing systematic reviews and meta-analyses
for the association between vitamin C intake and multiple health
outcomes; showed that vitamin C intake was associated with reduced
risk of all-cause mortality, cardiovascular disease (CVD),
oesophageal cancer, gastric cancer, cervical cancer and lung
cancer with an increment of 50–100 mg per day. Beneficial
associations were also identified for respiratory, neurological,
ophthalmologic, musculoskeletal, renal and dental outcomes.
A total of 76 meta-analyses (51 papers) of
randomised controlled trials and observational studies with 63
unique health outcomes were identified. Harmful associations were
found for breast cancer and kidney stones for vitamin C supplement
intake.
*Umbrella review: An umbrella review, or a review of reviews, is a systematic review that only considers other systematic reviews as an eligible study type for inclusion. An umbrella review compiles evidence from multiple existing reviews and is one of the highest levels of evidence.
7. Optimized CoQ10 with PQQ from The Wellness Company (TWC)
Wouldn't it be natural to do everything possible to prevent your number one killer? Heart disease is the No. 1 killer for men and women (CDC), and according to the Centers for Disease Control and Prevention (CDC), about half of American adults have at least one of three key risk factors for heart disease (high blood pressure, high blood cholesterol, and smoking).
CoQ10
CoQ10, also known as coenzyme Q10, is one of the most popular dietary supplements for heart health and overall wellness.
In studies using Alzheimer’s disease models, CoQ10 administration significantly delays brain atrophy and characteristic β-amyloid plaquing. In a 4 month clinical study on around 100 Alzheimer’s patients who took an oral mixture of vitamins E, C, CoQ10, and α-lipoic acid, the group receiving supplementation showed significant reductions in oxidative stress markers and subsequent DNA damage.
Individuals with Parkinson’s disease tend to show increased levels of oxidized (and by definition: damaged) CoQ10. They also have significant increases in markers of oxidative stress and damage in their brains, which is partially reversible with CoQ10 administration.
One last important clinical note: recall that the heart is filled with mitochondria which are partially powered by CoQ10. If you are taking a statin drug, please be aware that they deplete your body of CoQ10, so supplementation is a must.
CoQ10 Recommended Dosage
CoQ10 dosages of 90 to 200 mg per day are often advised, while larger doses of 300 to 600 mg may be necessary for specific illnesses. CoQ10 is a supplement is generally well-tolerated and safe.
Pyrroloquinoline Quinone (PQQ)
Pyrroloquinoline quinone (PQQ) also called methoxatin is contained in fruits and vegetables such as kiwi fruit and green peppers. It has received a lot of research attention in the past several years. PQQ can reduce reactive oxygen species (ROS) levels and improve the apoptosis (death) of tumor cells. PQQ protects tissues by regulating the redox (electron transfer) reaction. Moreover, PQQ protects overall tissue function by improving the mitochondrial function of the liver, neurons, and other important tissues. It can also reduce atrophy in mouse skeletal muscles.
8. Base Spike Detox Trio from The Wellness Company (TWC)
The first ever spike detox protocol appeared in the US Medical Literature and now it is available to you!
This base spike protein detox protocol consists of these three powerful ingredients: Spike Support's Nattokinase, Bromelain, and Tumeric Extract.
Vaccinated or not, prioritizing your well-being has never been more crucial.
Buy this ultimate detox bundle today, researched by Dr. Peter McCullough.
Recommended to maintain daily health for anyone exposed to COVID, vaccines, or shedding – and may help your body repair itself and remain at optimal health.
Where to buy Base Spike Detox Trio Formula: Available on The Wellness Company's website. Here is the link: Base Spike Detox Trio
The Timing of Your Supplements Matters
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