Evidence-Based Guide to Supplements

With so many supplements on the market, it can be challenging to know which ones are actually supported by scientific evidence. This guide will help you make informed decisions about supplementation.

Most Evidence-Based Supplements:

1. Vitamin D:

• Supports bone health and immune function

• Many people are deficient, especially in winter

• Recommended dose: 600-800 IU daily

2. Omega-3 Fatty Acids:

• Supports heart and brain health

• May reduce inflammation

• Recommended dose: 250-500mg EPA+DHA daily

3. Magnesium:

• Important for muscle and nerve function

• May help with sleep and anxiety

• Recommended dose: 300-400mg daily

4. Probiotics:

• Supports gut health and immune function

• May help with digestive issues

• Look for specific strains with research

5. Vitamin B12:

• Essential for nerve function and energy

• Important for vegetarians/vegans

• Recommended dose: 2.4mcg daily

Choosing Quality Supplements:

• Look for third-party testing

• Check expiration dates

• Research the manufacturer

• Read ingredient lists carefully

• If you have a diagnosed deficiency

• If you follow a restricted diet

• If you have increased needs (pregnancy, illness)

• If you can't get enough from food

Remember: Supplements should complement, not replace, a healthy diet. Always consult with a healthcare provider before starting any new supplement regimen.