Vitamins, minerals, and other important nutrients are essential for some main functions of your body, as they keep us young, strong, and healthy. But what happens when we can't get enough of them through nutrition? Well, in that case, your doctor may recommend you supplementation. We're sure you've heard every possible piece of advice about it, but here's our opinion on the topic! Stay with us, and read about the top ten best supplements you should try to stay healthy. 

10. Probiotics

More and more research shows that consuming probiotics (whether through food or supplements) promotes a healthy bacteria balance in your digestive system. And as a result, your overall well-being will be better as they can prevent many diseases. In fact, probiotics are live microorganisms that help solve many issues for various people without causing contraindications in most cases. 

We're sure you've already heard about the benefits of taking these supplements when you have diarrhea, for example. Whether the culprit is a food allergy, antibiotics, or a bacterial infection, studies show the great benefit of probiotics in preventing and stopping this illness. However, it might be surprising to hear that they can also help with your mental health, as they fight anxiety, autism, and OCD. 

9. Creatine

Creatine is a compound found in pork, poultry, red meat, and fish. Its main role is to be a quick source of energy for your body. For example, it will provide a great boost for some high-intensity and short-term exercises such as sprints, jumping, or weightlifting. 

Specifically, the latter would be why so many gym enthusiasts and athletes like to use it. Interestingly, a review of research found that these supplements helped with bench press strength, improving it by 5%. This actually means that someone who can bench 200 pounds gained 10 pounds because of creatine intake. And what is fascinating, most of these gains are pure muscle, with the reason being participants' ability to train harder because of the increased supply of energy. 

8. Glucosamine

Glucosamine is a substance naturally occurring in our bodies, and its main function is to develop and maintain cartilage within your joints. Except in humans, we can also find it in some animal and other tissues, including fungi, shellfish shells, and animal bones. One of the main reasons people take glucosamine supplements is because it treats and prevents joint disorders, like osteoarthritis. 

Other than that, it's also helpful in treating various inflammations, and research backs it up. For example, a study performed on over 200 people who drank this supplement showed a reduction in two biochemical markers: PGE and CRP. Although we need more research to investigate exactly why and how glucosamine protects our joints and reduces inflammation, it is certainly beneficial for older people to consume it. 

7. Chromium 

Chromium is an essential mineral in our body that improves insulin sensitivity and stabilizes protein, carbohydrate, and lipid metabolism. It's best to consume it through your diet, as we can find it in the liver, broccoli, and brewer's yeast. Although recommended, sometimes it's impossible to get it through food, and that's when you should be thinking about supplements. 

Among other things, chromium has been proven to help with building muscle mass and reducing fat. But the most noticeable result that these supplements give is their effects in managing diabetes, reducing blood lipids, and improving body composition. Also, some new studies suggest that chromium could help with heart diseases, in particular atherosclerosis. 

6. Selenium

Although we only need selenium in small amounts, it plays an important role in many processes in your body. Firstly, it acts as an antioxidant and protects you from stress, smoking, and alcohol use. Also, selenium reduces the risks of getting certain cancers. How does this actually happen? 

It's because it has the ability to reduce DNA damage, boost your immune system, and destroy cancer cells. For example, a study that included more than 350,000 people proved that having high selenium levels leads to lower risks of certain cancers. Additionally, some research showed that supplementing with this mineral reduces the side effects of radiation therapy. 

5. Iron

Iron is essential for your body, as it keeps you healthy and full of energy. In reality, low levels of this nutrient are pretty common, and it can cause symptoms like headaches, tiredness, and low concentration. But it's not that easy to spot that your body needs more iron, especially in the early stages. 

Some people can't get enough of it through diet because of some illnesses, and supplements can be a great way to reverse a deficiency. If this state is not treated, it can lead to a serious condition known as anemia. In case you think you have this ailment, consider discussing diagnostic testing with your doctor. These supplements can be beneficial for pregnant people, infants and young children, and people with gastrointestinal disorders. 

4. B12

Cobalamin, commonly known as vitamin B12, is a crucial vitamin that our bodies need but can't produce. We can find it in animal products, but it's also added to some foods and is available in an injection or oral supplement. The most important role of vitamin B12 may be the support it offers to your nerve cells, red blood cells, and the formation of DNA synthesis.

In fact, this supplement's adequate intake is crucial to a healthy pregnancy, as the fetus' brain and nervous system require it to develop properly. Among other things, this vitamin plays a crucial role in your bone health, as it protects them from osteoporosis. 

3. Fish Oil

Fish oil is full of omega-3 fatty acids that are very beneficial for your health. In case you don't consume oily fish, you should consider taking these supplements. Specifically, it comes from herring, tuna, anchovies, or mackerel. About 30% of fish oil consists of omega-3 acids, while the rest comprises other fats. 

One of the great benefits of consuming fish oil is its support for your heart's health. In particular, it increases the levels of "good" cholesterol, HDL and lowers triglycerides. Additionally, this supplement's sufficient intake will reduce blood pressure and prevent the plaques that make your arteries harden. Fish oil can also improve the symptoms of some psychiatric conditions such as schizophrenia and bipolar disorder. 

2. Folic Acid

Folic acid is a water-soluble and synthetic vitamin used in fortified food and supplements. Specifically, it's a folate version, a naturally occurring vitamin B, found in many foods. Since your body can't produce it, it must be obtained through nutrition. However, synthesized folic acid is different from its natural counterpart. 

One of the usual uses of this vitamin is to prevent birth defects and pregnancy-related complications. It's also used to treat folate deficiency, a state that leads to megaloblastic anemia, mental impairment, and depression. These particular supplements can also be helpful with cases of Alzheimer's disease, as they improve brain function. 

1. Vitamin D 

Vitamin D is often denominated as "the sunshine vitamin," as it's a steroid hormone generated from cholesterol when your skin is exposed to sunshine. But, sun exposure doesn't provide adequate levels of it, so we need to obtain it from supplements or diet. As only a handful of foods have significant amounts of this vitamin, a deficiency is widespread. 

Adequate intake of these supplements has many benefits for your health, including reducing the risks of falls, fractures, and osteoporosis. Additionally, it can help prevent cancer, as one study showed that daily intake of vitamin D, combined with calcium, reduces the risk by 60%. Finally, it's important to mention that research shows it can help people who suffer from clinical depression. 

In the end, it's important to note that you shouldn't take most of these supplements on your own. Remember, always consult with your doctor to check if there's any deficiency you should regulate and how. 

So, what do you think of our top ten list of supplements, and which one do you consume regularly? If so, in what particular ways have they improved your life? Write us in the comments section. 

Cover photo by: Pavel Danilyuk/ Pexels