As a pharmacist, one of the most common questions I get asked is about the importance of self care and supplementing your diet with vitamins and minerals. It’s true that eating a well-balanced diet is crucial to good health, but even the most conscientious eaters can find their diets lacking in essential nutrients. Despite our best efforts, modern life presents many challenges to achieving optimal nutrition, and deficiencies in key vitamins and minerals are more common than many realize.

In this post, I’ll explore why supplementation is important for everyone, even those with the healthiest eating habits. We’ll delve into the biochemical roles of essential vitamins and minerals, particularly ones that are often lacking in your body. By the time we’re done, you’ll be prepared to go forth and prosper in your health without spending an arm and a leg for fad brands. Plus, snag a FREE GIFT on purchases over $35 from Nature Made for using this link!

Why Even a Conscientious Diet Can Be Lacking

You may think that eating a balanced diet full of vegetables, fruits, whole grains, lean proteins, and healthy fats is enough to meet all your nutritional needs. But there are many factors at play that can prevent you from absorbing all the nutrients from your food:

• Soil Depletion: Over time, the soil where our food is grown has become depleted of minerals, meaning the fruits and vegetables we eat may not have the same nutrient density as they did in the past.
• Food Processing: The refining, processing, and cooking methods we use can strip nutrients from food. For example, many grains are processed and stripped of their natural fiber and micronutrients.
• Bioavailability: Even if you’re eating the right foods, your body may not be able to absorb all the nutrients due to factors like age, stress, or an underlying medical condition.
• Dietary Restrictions: Vegan, vegetarian, or gluten-free diets can make it more challenging to get all the essential nutrients, leading to potential deficiencies.
• Lifestyle and Environmental Factors: Pollution, high-stress levels, and lack of sleep can increase your body’s need for certain nutrients while also impairing absorption and use.

While food is the best source of nutrients, even the healthiest diets can miss the mark, which is why supplementation plays such a crucial role in maintaining overall health. That doesn’t mean you have to spend hundreds of dollars on the newest brands in the fancy packaging. Nature Made has been steadfast in the industry and is USP certified, which means they’re delivering a safe, consistent product at a price that actually makes sense. There is a reason that Nature Made is the #1 pharmacist recommended brand.

Common Deficiencies and How They Affect Your Body

Let’s now dive into the biochemical roles of some key nutrients, the deficiencies you may face, and discuss some specific supplements that might be a good addition to your diet.

1. Magnesium Glycinate and Magnesium Citrate

Biochemical Role: Magnesium plays a critical role in over 300 biochemical reactions in the body, including energy production, protein synthesis, muscle and nerve function, and DNA/RNA synthesis. It’s also important for regulating blood sugar levels and blood pressure.
Why It’s Often Lacking: Magnesium is found in foods like leafy greens, nuts, and seeds, but most people don’t consume enough of these foods regularly. Stress and certain medications can also deplete magnesium levels.
Symptoms of Deficiency: Muscle cramps, fatigue, anxiety, irregular heartbeats, and sleep disturbances.
Supplement Recommendation: Magnesium Glycinate 200 mg is gentle on the stomach and is well-absorbed. Magnesium Citrate 250 mg is a good option for those needing additional support with muscle relaxation and better digestion. Both forms support better sleep, muscle function, and overall nerve health.

2. Ashwagandha

Biochemical Role: Ashwagandha is an adaptogenic herb that helps the body cope with stress. It regulates cortisol (the stress hormone) and supports the adrenal glands. It also has antioxidant properties that support brain function and mental clarity.
Why It’s Often Lacking: Ashwagandha is not typically part of a standard diet, and many people may not consider adding herbs to their routine for stress management.
Symptoms of Deficiency: Chronic stress, poor sleep, anxiety, and fatigue.
Supplement Recommendation: Ashwagandha 125 mg helps reduce the negative effects of stress, improve sleep quality, and restore balance to the body’s cortisol levels, leading to better mental and physical well-being.

3. Vitamin D3

Biochemical Role: Vitamin D3 helps the body absorb calcium, promotes strong bones, and supports immune function. It also plays a role in cell growth and differentiation, reducing inflammation, and regulating mood.
Why It’s Often Lacking: Few foods naturally contain vitamin D3, and most people don’t get adequate sunlight exposure, especially in the winter months.
Symptoms of Deficiency: Weak bones, fatigue, increased risk of infections, depression, and muscle weakness.
Supplement Recommendation: Vitamin D3 2000 IU is a bioavailable form of vitamin D that supports bone health, immune function, and mood regulation.

4. Vitamin C

Biochemical Role: Vitamin C is a powerful antioxidant that supports immune function, helps the body absorb iron, and plays a crucial role in collagen synthesis, which is vital for skin health and wound healing.
Why It’s Often Lacking: While vitamin C is abundant in fruits and vegetables, many people don’t consume enough of these foods daily.
Symptoms of Deficiency: Slow wound healing, weak immune system, bleeding gums, and dry skin.
Supplement Recommendation: Vitamin C 1000 mg helps support a strong immune system, promote healthy skin, and reduce oxidative stress caused by free radicals.

5. Iron

Biochemical Role: Iron is essential for producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body. It also plays a role in energy production, immune function, and brain health.
Why It’s Often Lacking: Women, particularly those who are menstruating, and individuals on plant-based diets often struggle to get enough iron.
Symptoms of Deficiency: Fatigue, weakness, paleness, shortness of breath, and dizziness.
Supplement Recommendation: Iron 65 mg is designed to help replenish iron stores, support healthy red blood cells, and prevent iron-deficiency anemia.

6. Omega-3 Fatty Acids

Biochemical Role: Omega-3s, particularly EPA and DHA, are essential for brain health, heart health, and reducing inflammation. They are integral parts of cell membranes and are involved in the synthesis of molecules that regulate inflammation (eicosanoids).
Why It’s Often Lacking: Omega-3s are found in fatty fish like salmon, which many people don’t consume regularly.
Symptoms of Deficiency: Poor heart health, cognitive decline, increased inflammation, and dry skin.
Supplement Recommendation: Fish Oil 1200 mg is a high-quality omega-3 supplement that supports cardiovascular health, reduces inflammation, and promotes brain function.

7. Vitamin B12

Biochemical Role: Vitamin B12 is crucial for DNA synthesis, nerve function, and the production of red blood cells. It also helps synthesize neurotransmitters like serotonin, which are important for mood regulation.
Why It’s Often Lacking: Vitamin B12 is primarily found in animal products, making it harder for vegetarians and vegans to meet their needs.
Symptoms of Deficiency: Fatigue, cognitive impairment, numbness, and difficulty concentrating.
Supplement Recommendation: Vitamin B12 1000 mcg is a highly absorbable supplement that helps boost energy, support cognitive function, and maintain healthy red blood cells.

8. Multivitamin

Biochemical Role: A multivitamin provides a broad range of essential nutrients that may be missing from your diet, including vitamins A, C, D, E, and K, as well as essential minerals like calcium, magnesium, and zinc.
Why It’s Often Lacking: Even with a balanced diet, it can be hard to get every nutrient you need in the right amounts. A multivitamin can fill in the gaps.
Symptoms of Deficiency: Varies by nutrient, but can include fatigue, poor immune function, bone health issues, and cognitive decline.
Supplement Recommendation: Multivitamin Tablets provide a well-rounded blend of essential nutrients to support overall health and energy levels.

Why Nature Made?

Nature Made is the #1 pharmacist-recommended brand of supplements, and as a pharmacist, I can confidently say that their products are reliable and high-quality. Here’s why they stand out:

• Pharmacist-Recommended: As a healthcare professional, I trust the quality and purity of Nature Made supplements, which is why I recommend them to patients.
• Quality Assurance: Nature Made’s products undergo rigorous testing to ensure their purity, potency, and safety. Many products are USP (United States Pharmacopeia) verified.
• Affordable: Nature Made offers high-quality supplements at reasonable prices, making them accessible to a broad range of consumers.
• Comprehensive Selection: From specific vitamins to adaptogens like ashwagandha, Nature Made provides a wide range of products to meet various health needs.

Final Thoughts

Even with a conscientious diet, it’s easy to fall short on essential nutrients. Supplementation with high-quality products from Nature Made can help bridge these gaps and promote optimal health. With a range of options including magnesium glycinate, omega-3 fatty acids, vitamin D3, and adaptogens like ashwagandha, Nature Made can help support everything from bone health to stress management, energy production, and cognitive function.

As a pharmacist, I highly recommend Nature Made products for their consistency, reliability, and affordability. Always consult with a healthcare provider before starting any new supplement regimen to ensure it’s the right fit for your needs and your medication regimen.

Your health is an investment—give your body the tools it needs to thrive. Click this link to grab yourself a free gift while you’re at it!