Your Diet Isn’t Enough: The 10 Essential Supplements Your Body Craves

In the modern world, human beings are starved of nutrients. If you could only take ten supplements, what would be the best for your body?

At the moment of writing this, my body isn’t in the best of health and hasn’t been for three years. I have brain and spinal inflammation (detected with MRI scans), but doctors can’t find a cause. My Heart Rate Variability (HRV) is poor, and I have a low tolerance for exercise. I have a ton of other issues going on that I won’t bore you with. I believe that about three years ago, I suffered burnout and haven’t recovered. In a quest to heal, I’m trying to minimise stress and eat the best diet I can. In addition to this, I’ve been taking supplements and researching the hell out of them. I’ve discovered that, shockingly, we all need supplements to live a healthy life.

Surely, Our Food Gives Us Everything We Need? Or Else, How Have We Survived As A Species?

That was my original viewpoint. I rarely or never took supplements. I believed I’d get everything I needed if I ate a sensible, balanced diet. Supplements were just a way for companies to cash in and make money. Or so I thought until I started doing my research.

Has Our Food Changed?

Look around at the crap people eat today. We have fast food all over the place. Deliveroo and Uber Eats have exploded in growth. We cook our foods in unhealthy oil and trans fats and process them to the nth degree. We eat crisps, biscuits, white bread, sweets, processed meat, and consume sugary drinks. Some people have no room for nutritionally dense food after eating all that rubbish. And we then wonder why obesity, diabetes, cancer and all sorts of other diseases are on the increase.

Early humans couldn’t eat any of the above. A caveman could not eat a hotdog or a Mcdonalds’. There was no bread or pasta, no ice cream or bars of chocolate. And, there was no alcohol for the poor sod; all he could drink was water.

This meant our ancestors had a much more diverse and nutrient-dense diet than the modern Western diet. They consumed a wide variety of plant foods, wild game, and fish, providing a broader range of essential nutrients.

But You Don’t Eat Any Of That Rubbish. Your Body Is A Temple, And You Only Eat Natural Foods, Like a Caveman.

Well, good for you; you’re doing better than most. But here’s the thing, you’re likely still not getting all the vitamins and minerals your body needs for optimum health, and there are a few reasons why.

1. Industrial agriculture and modern farming practices have led to soil depletion, reducing our soil’s mineral and nutrient content. This, in turn, results in crops having lower nutrient levels compared to their wild counterparts. The soil our ancestors ate from was dense in the minerals and nutrients our bodies need.

2. Many modern foods undergo processing, which can strip away essential nutrients. Refined grains, for example, lose much of their fibre, vitamins, and minerals during processing.

3. Fresh produce is often transported over long distances, degrading its nutritional content during transit. In contrast, our ancestors consumed foods that were locally sourced and fresh.

4. The use of pesticides, herbicides, and other chemicals in agriculture has negatively impacted the nutrient content of food and contributed to environmental pollution. Our ancestors never put harmful chemicals on their food.

But What If Everything You Eat Is Organic?

Then you’re doing well. However, modern lifestyles also contribute to nutrient deficiencies. High levels of stress, lack of sleep, and exposure to everyday environmental toxins increase your body’s demand for certain nutrients.

In short, most of us in the Western world are deficient in specific nutrients, negatively impacting our health.

So What Supplements Should You Take?

This depends on many factors, including your ethnicity, other genetic factors, lifestyle, and even where you live. It also depends on how many supplements you’re willing to take. For example, taking ten pills daily might horrify you, so you might need to take a multivitamin pill and hope for the best. But if you’re willing to take more pills, say up to ten per day, what would be the absolute best for most people?

This is a question I’ve been looking into for a while, and based on my research, these are the ten I decided to take in looking after my health and which would benefit most people in the Western world.

1. Vitamin D

In my opinion, Vitamin D should be expanded and renamed to Vitamin Daddy. It is the patriarch of vitamins playing a vital role in so many aspects of your health;

Bone health, muscle function, immune system support, cardiovascular health, cancer prevention, mental health, diabetes prevention, inflammation reduction, respiratory health, and cognitive function. Also, for men, studies have shown a correlation between Vitamin D and testosterone levels.

Vitamin D deficiency is a common issue in the Western world, affecting people of all ethnicities. Several factors contribute to this widespread deficiency, including sunlight exposure, diet, lifestyle, and age. Very few foods naturally contain Vitamin D, and we need to be in the sunshine a lot, like our ancestors, to get enough of it.

That’s why the supplementation of Vitamin D is crucial to your health.

2. Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients your body cannot produce by itself, meaning they must be obtained through diet or supplementation. These essential fats support heart health, brain function and reduce inflammation.

Many people are deficient in omega-3 fatty acids for various reasons, including diet, as many people aren’t eating enough oily fish. Another reason is the imbalance of omega-6 to omega-3 ratio: Western diets typically contain a high ratio of omega-6 fatty acids to omega-3 fatty acids. Omega-6 fatty acids are found in vegetable oils, such as soybean, corn, and sunflower oils, which are commonly used in processed foods. A high omega-6 to omega-3 ratio can promote inflammation and negate some of the benefits of omega-3 fatty acids.

3. Probiotics

Consisting of live bacteria and yeasts, probiotics are essential for maintaining a healthy gut microbiome, which plays a crucial role in digestion, immune function, and even your mental health. A balanced gut microbiome can help prevent gastrointestinal issues like bloating, constipation, and diarrhoea. Additionally, probiotics may help reduce inflammation, support weight management, and alleviate symptoms of irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Modern processed foods and food low in fibre can negatively impact the gut microbiome, making probiotics an essential supplement for your gut health.

4. Magnesium

As an essential mineral involved in over 300 enzymatic reactions in the body, magnesium plays a vital role in energy production, muscle and nerve function, and maintaining healthy blood pressure levels. However, many people are deficient in magnesium due to poor dietary choices, soil depletion, and decreased nutrient content in foods. Hmmm, do we detect a pattern here?

Supplementing with magnesium can help alleviate symptoms associated with deficiency, such as muscle cramps, insomnia, and fatigue. Furthermore, magnesium has been shown to improve exercise performance, support bone health, and reduce the risk of developing type 2 diabetes. If you have chronic stress or indulge in high levels of physical activity, you would also benefit from magnesium supplementation, as both can increase the body’s demand for this critical mineral.

5. Vitamin B12

Crucial for forming red blood cells, proper nerve function, and DNA synthesis, vitamin B12 is primarily found in animal products. Vegetarians, vegans, and older people may need to supplement to avoid deficiency, which can lead to anaemia, fatigue, and neurological issues. Adequate vitamin B12 intake is essential for maintaining cognitive function, heart health and supporting a healthy immune system. If you’re at risk of deficiency, supplement with B12.

6. Vitamin C

As a powerful antioxidant, vitamin C helps neutralise harmful free radicals, supports immune function, and aids in collagen production, essential for maintaining healthy skin, bones, and connective tissues. While many fruits and vegetables are rich in vitamin C, you may require supplementation to support your immune system, promote wound healing, and improve iron absorption, particularly during times of stress or illness. Vitamin C has also been shown to reduce the duration and severity of the common cold, protect against age-related eye diseases, and support cardiovascular health by lowering blood pressure and preventing the oxidation of LDL cholesterol. Supplementing with vitamin C can help you meet your daily requirements and optimise your overall health.

7. Zinc

Essential for immune function, wound healing, DNA synthesis, and protein production, zinc is a critical mineral for maintaining overall health. Zinc deficiency can impair immunity, slow recovery from illness or injury, and delay wound healing. Zinc also reduces acne and inflammation, supports reproductive health and fertility, and enhances cognitive function by regulating neurotransmitter release. Again, we often don’t get enough in modern diets, so supplementation is essential.

8. Vitamin K2

Vitamin K2, a lesser-known but essential nutrient, is crucial in maintaining overall health. One of its primary functions is regulating calcium metabolism, ensuring calcium is deposited in the bones and teeth rather than in the arteries and soft tissues, making vitamin K2 vital for supporting bone health. Additionally, vitamin K2 may help protect against arterial calcification, which can contribute to cardiovascular diseases. Some studies suggest that vitamin K2 may have anti-inflammatory and anti-cancer properties, although more research is needed to confirm these findings.

You can find Vitamin K2 in fermented foods and certain animal products like grass-fed dairy and meat, but many people don’t consume enough of these foods to meet their daily requirements. By supplementing with vitamin K2, you can ensure that you receive adequate amounts of this essential nutrient, supporting bone health, cardiovascular health, and overall well-being.

9. Coenzyme Q10 (CoQ10)

This naturally occurring antioxidant is involved in energy production within cells and may support cardiovascular health. Supplementing with CoQ10 can help improve heart function, reduce oxidative stress, and enhance exercise performance by increasing energy availability within cells. So it’s advantageous if you like your exercise.

Furthermore, CoQ10 has shown potential neuroprotective effects, which may help slow the progression of neurodegenerative diseases like Parkinson’s and Alzheimer’s.

10. Curcumin

Curcumin’s powerful anti-inflammatory properties can help reduce pain and chronic inflammation, improving the overall quality of life. Curcumin has also been studied for its potential cancer-fighting properties, as it may help inhibit the growth of cancer cells and prevent tumour formation. Additionally, curcumin has demonstrated neuroprotective effects, which help improve cognitive function, enhance mood, and reduce the risk of neurodegenerative diseases like Alzheimer’s.

However, its bioavailability is limited, so choosing a supplement with enhanced absorption (such as those containing black pepper extract) is important for maximising the benefits.

Summary

I’ve been taking the above supplements for two years or more. I won’t lie; sometimes, I’ve got fed up or lazy and forgotten to take them. Within days I notice my energy drop and fatigue set in. My condition zaps me, and I need all the nutritional help I can get.

It shocked me just how depleted our food’s nutrients are in modern times. Coupled with all the stress we now put ourselves through, and the artificial environments we exist in, staring at computer screens and phones all day, it’s no wonder our bodies need the extra help. Taking supplements doesn’t mean you’re lazy or taking shortcuts; they are essential in maintaining health in the modern world.