5 Supplements Everyone Should Be Taking Beyond a Multivitamin (and Why a Multivitamin Alone Isn’t Enough for Nutritional Health)

In today’s world, where convenience often trumps eating well and nutritional completeness, many of us turn to a trusty multivitamin to fill in the gaps of our diet. While multivitamins can provide a solid foundation, they often fall short in covering all the specific nutritional needs our bodies have. The truth is, we need a more nuanced approach to supplementation to truly support our health. So, what should you be adding to your supplement regimen beyond the basic multivitamin? Let’s dive into five key supplements we like that can help boost your overall well-being.

1. Omega-3 Fatty Acids (Fish Oil)

Omega-3s are essential fats that play a critical role in brain function, heart health, and inflammation control. These polyunsaturated fats are not only a cornerstone of cell membranes but also have anti-inflammatory effects, which are important for preventing chronic diseases.

Why Multivitamins Aren't Enough: Most multivitamins don’t contain significant amounts of omega-3s, and even if they do, the dose is often too low to make a real impact. The standard Western diet tends to be low in omega-3s, as they are primarily found in fatty fish and certain plant sources, like flaxseed and chia. Without proper omega-3 intake, you might experience symptoms such as dry skin, brain fog, and an increased risk of heart disease.

The Bottom Line: If you're not eating fatty fish several times a week, omega-3 supplementation is a must. A quality fish oil supplement with a high EPA and DHA content can support cardiovascular health, cognitive function, and reduce inflammation.  Make sure you get your fish oil supplement from a trusted source/brand.  Don’t know which one to get?  We can help!

2. Vitamin D3 (plus K2)

Vitamin D3 is essential for bone health, immune function, and mood regulation. It helps the body absorb calcium and phosphorus, which are crucial for maintaining strong bones. Given its vital role, it's no surprise that vitamin D deficiency is one of the most common nutritional gaps worldwide. Taking K2 helps the body digest, absorb and utilize D3.

Why Multivitamins Aren't Enough: Most multivitamins contain vitamin D, but often in small doses. Vitamin D’s recommended daily intake varies based on factors like age, skin tone, geographical location, and sun exposure. For many people, especially those living in colder climates or with limited sun exposure, a standard multivitamin simply doesn't provide the levels needed for optimal health.

The Bottom Line: Vitamin D is crucial for immune health and disease prevention, especially in the winter months when sun exposure is minimal. Supplementing with vitamin D3 (which is more bioavailable than D2) can help support strong bones, enhance immune function, and even improve your mood by reducing the risk of depression.

3. Magnesium

Magnesium is involved in over 600 essential biochemical reactions in the body, such as muscle and nerve function, energy production, and DNA synthesis. It's also key for managing stress and promoting relaxation, as it helps regulate the body's stress-response system.

Why Multivitamins Aren't Enough: While many multivitamins contain small amounts of magnesium, they often don’t provide enough to meet the body's needs, especially when you're under stress or physically active. Magnesium is one of the most commonly deficient minerals, and not getting enough can result in muscle cramps, fatigue, and even anxiety.

The Bottom Line: Magnesium supplementation can improve sleep quality, reduce muscle soreness, support heart health, and help manage stress levels. Look for magnesium glycinate or magnesium citrate for better absorption.  We like magnesium threonate for sleep and cognitive function.  Don’t know which form to take for your specific needs?  We can help with that too!

4. B Vitamins

The B vitamins are a group of eight essential nutrients that play a critical role in energy production, brain health, and cellular metabolism. This includes folate (B9), B12, B6, and others that help convert food into energy and support red blood cell production.

Why Multivitamins Aren't Enough: While many multivitamins include some B vitamins, the amounts may not be sufficient to meet your body’s demands, especially if you're highly active or dealing with stress. B vitamins are water-soluble, meaning the body doesn’t store them and needs a consistent supply. Inadequate B vitamin intake can lead to fatigue, irritability, and even mood disorders.

The Bottom Line: For optimal energy, cognitive function, and mood regulation, you may need additional B vitamins beyond what a standard multivitamin offers. B12, in particular, is essential for vegans and vegetarians, as it's primarily found in animal products.

5. Protein and Collagen

Protein is essential for muscle growth, repair, and immune function. Collagen, a specific type of protein, is a key building block for skin, joints, and connective tissues. As we age, our collagen production naturally declines, leading to wrinkles, joint discomfort, and weaker tissues.

Why Multivitamins Aren't Enough: Multivitamins typically do not contain significant protein or collagen. While protein is vital for overall health, collagen supplementation offers specific benefits, especially for skin elasticity, joint health, and tissue repair. If you're not consuming enough protein-rich foods like lean meats, legumes, or dairy, or you struggle with joint pain, these supplements can be incredibly helpful.

The Bottom Line: Supplementing with high-quality protein powder can help with muscle recovery and overall nutrition. Adding collagen supplements can support your skin, joints, and bones. Both of these are great additions to any health routine.

Why a Multivitamin Alone Isn’t Enough – Final Thoughts

While multivitamins offer a broad range of essential nutrients, they simply can’t cover the spectrum of specific needs that modern diets and lifestyles often require. A well-rounded supplement regimen addresses gaps that a multivitamin may miss, such as higher doses of omega-3s, vitamin D, or additional B vitamins, which are needed to support specific aspects of health. Moreover, the quality and bioavailability of nutrients vary greatly in supplements, so it's important to choose high-quality products that provide the most benefit.  We only stock the best products on our shelves, and place orders weekly if patients need something we don’t keep on hand!  Want to learn more about these particular supplements and others that may be of help to you?  Call us at 651-232-6830 and schedule a chat with our providers today!