ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The 5 Most Important Supplements for Good Health

Updated on March 14, 2021
Sam Montana profile image

Sam is certified in optimal nutrition from the Harvard T.H. Chan School of Public Health, and enjoys writing about health and healing.


Why We Need Supplements

There are differing opinions on just what are the five most important supplements for good health. There are current supplement fads that come and go, but some pass the test of time and verified medical studies over the years.

Vitamins and supplements cost a lot of money, and no one wants to waste their money. For anyone eating a well balanced healthy diet usually doesn’t need to take many supplements, but the five best supplements are hard to get in a diet. This means our body probably needs a little extra.

There are many people that do not eat a healthy diet and there are many outside factors that deplete us of vitamins, minerals and supplements. Stress is one of the biggest factors that can deplete us of vitamins and minerals.

Pollution, illness, chemicals in foods and processed foods can also make us low in many vitamins and minerals. So much of our food today has as much and in some cases more additives than the actual listed food.

A poor digestive system is another cause being low in vitamins and nutrients. A poorly working digestive system comes from eating too much junk food, drinking too much alcohol and eating an overall bad diet.

If you have a bad digestive system, many of the nutrients you would normally get from your diet, pass through you and cannot be absorbed into your body. Which is why probiotics is one of the best supplements since they will help build a healthy gut and digestive system?

The following five best supplements for good health are not that easy to get even in a healthy, well-balanced diet, which is one important reason they are needed in supplement form.

Fortified foods
Fortified foods

Vitamin Fortified Foods

There are more and more fortified foods and beverages on the grocery store shelves now, and they are not the best way to get vitamins. Many food companies use vitamins that are made in China in an effort to keep costs down.

These synthetic vitamins are sprayed on fortified foods and are cheap and made from chemicals. Fortified foods are not worth any extra cost. And vitamin water is certainly not worth the extra cost.

Do you take vitamins or supplements?

See results

The Best Supplements

In order for any vitamin or supplement to be of any benefit to us, it has to be of good quality and readily usable by our bodies. Some supplements are not readily usable by our bodies in amounts that we can take. Some natural supplements are far better than synthetic. Vitamin E is a good example of this.

When you buy a multi-vitamin, always look at the vitamin E in it and make sure it is the natural kind of vitamin E. The natural kind will say d-alpha-tocopherol and the synthetic type will list it as dl-alpha-tocopherol or something similar.

d-xxx always means natural while dl-xxx always means synthetic vitamin E. The following will explain all about the five most important supplements for good health.

Most everyone does take supplements, make sure you are getting the best and most supplements for your health.


Vitamin D3 - The Sunshine Vitamin

Most of us have low levels of this very important vitamin. Vitamin D is one of the most important vitamins for good health. Vitamin D builds and strengthens our immune system, which in turn keeps us from getting sick. Vitamin D is important for strong bones and teeth and is important for the absorption of calcium.

There are studies that show proper levels of vitamin D can keep us from getting the flu, certain cancers and promotes a healthy heart. Vitamin D was originally added to milk in the United States because of the high rate of rickets in the 1930s. Today, there is an increase in the number of cases of rickets.

Other problems associated with low levels of vitamin D are aches and pains which are commonly diagnosed as fibromyalgia and overall tiredness which is commonly diagnosed as chronic fatigue syndrome.

Vitamin D is not found in sufficient amounts in our daily diet. We can get plenty of vitamin D from the sun. Just 10 to 30 minutes in the sun each day can give us plenty of vitamin D. There are a number of reasons why so many of us are low in vitamin D. We sit inside all day and when we go outside, we use a ton of sunscreen. Between October and April, the sun is too far north in the northern latitudes to give us much if any vitamin D.

There are two types of vitamin D, D2 and D3. Vitamin D3 supplements are the most usable form for our bodies to use. Vitamin D3 is a fat soluble vitamin, which means you have to have some fat when you take fat soluble vitamins. It is best to take fat soluble vitamins with a meal or even a little peanut butter, yogurt or something with fat.

Many doctors today are recommended that we take more vitamin D3, especially during the winter months. Most nutritionists and doctors now recommend taking 2,000 IU of vitamin D3 per day with some recommending up to 5,000 IU per day during the winter months of October through April when the sun is low (for the northern hemisphere).

Renew Life Adult Probiotics 50 Billion CFU Guaranteed, 12 Strains, For Men & Women, Shelf Stable, Gluten Dairy & Soy Free, 60 Capsules, Ultimate Flora Extra Care
Renew Life Adult Probiotics 50 Billion CFU Guaranteed, 12 Strains, For Men & Women, Shelf Stable, Gluten Dairy & Soy Free, 60 Capsules, Ultimate Flora Extra Care
This is the one I take and it works great. Since it is not cheap, I usually only take it a couple of times per week, it works that well.


Without a health digestive system, our health can suffer, and probiotics are one of the best supplements we can take for good health. Probiotics is the one supplement that can build a healthy digestive system and a healthy digestive system is very important for good health.

A healthy digestive system also creates a strong immune system, which is what we need to fend off colds, the flu and other illnesses. There are several reasons we can have a bad digestive system including a bad diet, alcohol and medications, especially antibiotics.

Our gut or digestive systems is full of bacteria, good and bad bacteria. When the bad bacteria outnumber the good bacteria, our digestive systems start to show signs of not functioning properly. Constipation and diarrhea are two signs of a poor digestive system.

You can build a healthy digestive system and build the number of good bacteria in your gut by getting probiotics in your daily diet. Fermented foods like Greek yogurt, sauerkraut, miso, kefir and tempeh can aid in building a strong digestive system. In addition to these foods, you can also take a good probiotics supplement to further enhance the good bacteria in your gut and digestive system.


CoQ10 or coenzyme Q-10 is another important supplement. CoQ10 is important to the cells in our bodies and is one of the strongest antioxidants. CoQ10 is an important supplement for:

  • Keeps the heart strong and healthy
  • High energy and stamina
  • Cellular health
  • Mental clarity

Studies have shown that optimal levels of CoQ10 can reduce the following health issues:

  • High blood pressure
  • Heart disease
  • Muscular Dystrophy
  • Ulcers
  • Migraines

Taking a CoQ10 supplement is recommended for people that take statin drugs for high cholesterol, since statin drugs can reduce a person’s level of CoQ10.

As always, talk to your doctor before taking any supplements with medications. There are two types of CoQ10, Ubiquinone and Ubiquinol. Ubiquinone is more common and is usually cheaper. Ubiquinone metabolizes in our bodies and becomes Ubiquinol.

As we age, our body's ability to metabolize Ubiquinone into Ubiquinol decreases. For those of us over the age of 40, you should consider taking Ubiquinol. Source Naturals is one of my favorite supplement companies and their Ubiguinol is recommended.

Omega 3 - Essential Fatty Acid

Omega-3 is another important supplement. Most Americans eat a diet that is far too high in omega-6 compared to the omega-3 in their diet. The optimum ratio of omega-6 to omega-3 in our diet should be about 2 to 1 or 3 to 1.

Today, this ratio is about 15 to 1 and higher and is most likely the reason for many diseases. You can get plenty of omega-3 in your diet by eating fish three times a week, like salmon or mackerel. But fish is expensive and many people do not like fish. Taking an omega-3 fish oil supplement is much cheaper way to get omega-3.

Increasing omega-3 in our diet can help prevent and or alleviate the following medical conditions.

  • High triglycerides
  • High cholesterol
  • High blood pressure
  • Rheumatoid arthritis
  • Attention deficit-hyperactivity disorder (ADHD)
  • Asthma
  • Stroke
  • Osteoporosis
  • Bi-polar disorder
  • Age related eye diseases
  • Movement disorder in children (dyspraxia)
  • Developmental coordination disorder

When you look at an omega-3 fish oil supplement, you want to look at the combined DHA and EPA amounts. A combined 300-500 mg per day is optimal.

Taking a fish oil pill is not an option for vegans and those eating a plant-based diet. In this case, there are excellent sources of omega-3 from supplements that are made from algae. Algae supplements are an especially excellent source of the DHA form of omega-3.

Health Note: It is important to note that fish oil can thin the blood and cause easy bruising and bloody noses. If you are taking a blood thinner like warfarin or coumadin, talk to your doctor before taking any fish oil supplements.


Magnesium is a mineral that is used extensively by our body. Magnesium is important for healthy organs, especially the heart and kidneys. Magnesium is also important for regulating calcium, zinc, potassium, vitamin D levels, activating enzymes and contributing to energy production.

Magnesium can be obtained through a proper diet and eating a good amount of green leafy vegetables, bananas, nuts and whole grains. But many do not eat these foods every day. Another problem is that our foods are lower in nutrients than they were just 50 years ago, especially processed foods.

A real deficiency of magnesium is rare, but not getting enough magnesium daily is common. A person can become deficient in magnesium from digestive disorders, excessive sweating, prolonged stress and too much alcohol, coffee, salt or sugar.

Studies show that as many as 60% of us do not get even the recommended daily allowance of magnesium. The RDA for magnesium for adults is:

  • Men 19 to 30 years old: 400 mg daily
  • Men over 30: 420 mg daily
  • Women 19 to 30 years old: 310 mg daily
  • Women 31 and over: 320 mg daily

Taking too much magnesium in supplement form can cause nausea and diarrhea.

Magnesium deficiency symptoms include agitation, anxiety, restless legs syndrome, irritability, sleep disorders, confusion, depression, fibromyalgia and poor nail growth. Magnesium can help with the following medical conditions:

  • Magnesium is calming and can help with anxiety and insomnia
  • Depression
  • Migraines
  • Insulin resistance related to type II diabetes
  • Fibromyalagia
  • High blood pressure
  • Coronary heart disease and arrhythmia
  • Osteoporosis
  • PMS
  • Cramps and muscle spasms in the legs
  • Restless leg syndrome
  • Preeclampsia and eclampsia

Note: If you have heart or kidney illnesses, talk with your doctor before taking magnesium supplements. If you take any medications, talk to your doctor before you take any supplements since they could react with your medications. For more magnesium information, see the reference links below.

Magnesium Supplements

There are several types of magnesium supplements. Magnesium citrate, chelate or glycinate are the best while magnesium oxide should be avoided. There are also topical magnesium supplements that the body can absorb without stomach problems.

Taking a multi-vitamin or a B complex supplement is recommended, since B6 regulates how much magnesium can be absorbed into the cells. Magnesium supplements are best taken with a meal with a little fat.

© 2014 Sam Montana


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)