Basic Supplements for Balanced Living

 Healthy eating is the foundation of a good lifestyle, but even with a balanced diet, many people still struggle to meet all their nutritional needs. Busy schedules, stress, poor quality of food, and lifestyle habits can lead to nutrient gaps. It is very convenient for us to pick up a pizza whenever we feel hungry that is full of ingredients that are actually not even real food. We are so dependent on fast foods these days that when we eat home cooked simple and healthy food, people call it diet but actually diet is restricting your food intake and by eating home cooked wholesome meals we are not dieting but we are giving our body what it needs to function on a daily basis.

But due to our busy schedules, constant diets, weight loss  we are not able to eat proper meals and rely on food that is full of preservatives or lacks nutrition as either we don’t have time or we are constantly on diets. This is where supplements can support healthy eating - not to replace real food but to complement it.

First of all, we need to know what supplements are? So let's discuss.

What are Supplements?

Supplements are products that provide nutrients such as vitamins, minerals, proteins, or other beneficial compounds. They come in forms like capsules, tablets, powders or liquids.

⚠️ Supplements are meant to support a healthy diet, not replace whole foods.

Why are supplements are Important for Healthy Eating

Even people who eat home-cooked meals may face deficiencies due to soil depleting in nutrients due to excessive use of fertilizers, irregular meal timings, even when we eat food properly it doesn’t get absorbed and stress and lifestyle imbalance makes it difficult to fill the nutritional gaps.

Supplements help fill these nutritional gaps and support daily health needs.

Essential Supplements that anyone can take.

1. Vitamin D

Vitamin D is essential for bone health, immunity, and even mood regulation. Vitamin D is also a leading culprit in diabetes and obesity in many cases. Many people don’t realise that just taking sunlight is not enough to fulfill your basic need of Vitamin D.

How to take Vitamin D

• Check your levels, if your Vitamin D levels fall under 20, you need to take 60000 iu once every week for at least 3 months.

• The point to take into consideration here is which form of Vitamin D should one take? So let me make it clear that you should take Vitamin D3 that is calciferol and not D2 which is not effective and not bio available.

• Vitamin D is a fat soluble nutrient so always take it with any healthy fat like ghee, nuts, fish etc.

2. Magnesium

Hormonal wellbeing is really important when we want a balanced life. But Insulin is the one hormone that if not taken care of can totally mess with the metabolism. Magnesium is an essential mineral that plays a key role in more than 300 bodily functions. Despite its importance, many people do not get enough magnesium through their daily diet. 

Benefits of Magnesium:

• Supports muscle and nerve function

• Helps reduce stress and fatigue

• Improves sleep quality

• Supports heart health

• Helps in balancing insulin levels in body

Magnesium is especially helpful for people who experience muscle cramps, poor sleep, frequent stress or low energy levels.

⚠️ People with heart and kidney issue should consult their doctors before taking magnesium.

People with constipation should take it in citrate form post fat containing food.

3. Omega 3

Omega 3s are healthy fats that are anti inflammatory, important for your heart health, are good for your sex hormones and for your gut. 

Benefit of Omega 3

• Supports heart health

• Helps Brain function 

• Reduce inflammation

How to take omega 3

• Some people can get acne when they have omega 3 supplements, so if your skin reacts very well to it then you can take 1500 to 2000 mg of omega 3 daily with your lunch

• Omega 3 comes in different forms - EPA, DHA, DPA. 

1. Look for a supplement that has one antioxidant like vitamin E or any other

2. Your supplement should have at least 500 mg from EPA and DHA.

3. Look for omega 3 in the form FFA (free fatty acid), TG (Triglyceride), RTG (Re-esterified Triglyceride) rather than EE, which is ethyl esters.

⚠️ People on blood thinners or you are on roaccutane, please consult your doctor first before taking omega 3

4. B Vitamin

B Vitamins are a group of water soluble vitamins that play a crucial role in energy production, brain function, and overall metabolism. Since the body does not store most B vitamins they need to be consumed regularly through diet and supplements.

The B complex group include

• Vitamin B1 (Thiamine)

• Vitamin B2 (Riboflavin)

• Vitamin B3 (Niacin)

• Vitamin B5 (Pantothenic acid)

• Vitamin B6 (Pyridoxine)

• Vitamin B7 (Biotin)

• Vitamin B9 (Folate)

• Vitamin B12 (Cobalamine)

As B vitamins are water soluble, our body cannot retain it for a long time. B vitamins are especially important for people following vegetarian or vegan diets, as Vitamin B12 is mainly found in animal based foods.

How to take vitamin B12

• Take it in the form of liquid spray under your tongue as it enters your bloodstream straight away

• If you are not in a stressful situation then take basic 100 mg vitamin B daily

• Take your vitamin B12 after lunch or after a big meal.

Tips for taking supplements safely

• Choose quality and trusted brands

• Avoid taking multiple supplements unnecessarily

• Follow recommended dosage

• Consult a healthcare professional before taking them

Final Thoughts

Healthy eating is about balance. When combined with a nutritious diet and healthy lifestyle, essential supplements can help bridge nutritional gaps and support overall well-being.

Never replace supplements with food, make supplements a part of your diet.

Disclaimer: This content is for informational purposes only and should not be considered medical or professional advice. Please consult a healthcare professional before making any health-related decisions.