How should we choose supplements？

Unlike prescription drugs, the U.S. Food and Drug Administration (FDA) does not determine whether dietary supplements are effective before they are marketed and marketed to the public.

The FDA has established Good Manufacturing Practices (GMP) for dietary supplements to help ensure they are safe and pure, but it is still your responsibility as a consumer to do your research, purchase products from reputable brands and follow dosage instructions .

Organizations including the United States Pharmacopeia, ConsumerLab.com, and NSF International all provide seals of approval for supplements, so these are good resources to check before purchasing a new product.

It is recommended to buy food-based supplements where possible, such as multivitamins, which may mean the nutrients are easier to digest.

Synthetic supplements are made from non-natural sources, while whole food-based supplements are made through a process of fermentation, probiotics, and enzymes.

You can also look for multivitamins made with other superfoods, herbs, enzymes, and botanicals like spirulina, camu camu, chia seeds, saw palmetto, ginseng, apple cider vinegar, and ashwagandha.

Choosing a fermented multivitamin is also highly recommended, as fermentation is a pre-digested form, making nutrients easier to absorb.

Ideally, you'll take a superfood-rich fermented multivitamin that also contains herbs that aid digestion, such as ginger and peppermint.

Best Supplements vs. Worst Supplements

It is recommended to avoid all synthetic supplements and look for higher quality whole food supplements.

Check ingredient labels and skip supplements containing ingredients like artificial colors, titanium dioxide, soy lecithin, BHT, maltodextrin, talc, hydrogenated oils, high-dose caffeine, or aconite.

Things to note when taking supplements:

Some supplements contain active ingredients that may have strong and/or negative effects on the body.

Supplements are most likely to cause side effects when they are taken in high doses, in combination, or with prescription medications.

Remember, supplements are not medicines and they should not be used to treat, diagnose, mitigate, prevent, or cure disease.

Some supplements can interact with prescription medications, possibly causing problems or making the medications less effective.

This means you should not take supplements in place of or in combination with prescription medications without first talking to your doctor.

If you are taking medications such as blood thinners, antidepressants, birth control pills, or chemotherapy drugs to treat cancer, be especially careful about taking new supplements.

Many supplements, especially herbal products, have not been tested for safety by pregnant women, nursing mothers, or children, so use caution if this applies to you.

Dosage recommendations

Each nutrient needs to be taken in different amounts so while purchasing a supplement always prefer the supplement facts panel on the bottle/pack which lists the contents, quantity of active ingredients per serving, other added ingredients like fillers, binders and flavoring agents) and recommended dosages.

Supplement manufacturers will recommend serving sizes that are recommended for most adults.

Because needs vary, you can talk to your care provider if you think a different amount is better for you.

Remember, moderation is key with supplements, even with the best supplements, and just because a nutrient is considered essential doesn’t necessarily mean taking more is always better—in fact, it can be dangerous and have negative impacts.

Because some medications may interact with supplements, it is beneficial to take them at different times (you can ask your doctor or pharmacist).

By sticking to a regular schedule for taking your medications and supplements, you're more likely to remember them every day.

Here are general recommendations for common supplements (again, do your research or ask your doctor if you have specific needs):

Vitamin D: 15 to 20 mcg/day (600 to 800IU, or international units).

Calcium: 1,000 to 1,200 mg/day.

Probiotics: 2-4 capsules of high-quality probiotics daily.

Folic acid/folic acid: 400 mcg/day.

Iron: 8 to 18 mg/day.

Magnesium: 310 to 400 mg/day.

Vitamin A: 700 to 900IU/day.

Vitamin C: 75 to 90 mg/day.

Vitamin E: 22.4IU/day (or 15 mg/day).

Omega-3s: 250-500 mg of combined EPA and DHA per day.

What is the best time of day to take supplements?

It really depends on the type of supplement, although consistency is probably the most important.

Take supplements with food (unless otherwise recommended) to promote absorption and reduce the risk of side effects such as nausea.

Check the directions to see if you need to spread the dose throughout the day, since the body absorbs smaller doses of many nutrients better than larger doses.

Iron is a supplement that is best absorbed on an empty stomach, such as first thing in the morning, and probiotics taken 30 minutes before a meal seem to work well for most people.

Summarize

What are the best vitamins and best supplements to take every day?

There is no clear answer to "what is the best supplement" because it depends on factors including your gender, age, medical history, genetics, physical activity, and dietary level.

Some of the most common nutritional deficiencies in adult men and women include vitamin D, magnesium, iron, calcium, iodine, and vitamin B12.

Other examples of supplements that offer many benefits include probiotics, omega-3 fatty acids, potassium, collagen, vitamins C and A, and zinc.

Adults may benefit from taking supplements if they are experiencing signs of nutritional deficiencies, such as fatigue, brain fog, muscle soreness, poor workout recovery, acne, trouble sleeping, and digestive issues.

If you are a vegetarian/vegan, pregnant or breastfeeding, are over 55 years old, have gut-related problems that interfere with absorption, you are taking certain medications, have a history of alcohol abuse, you are dieting, stressed or exercising Vigorous, you may benefit from supplementing with certain nutrients.

Today, some of the best supplements are fermented, food-based vitamins that only include herbs, botanicals, and enzymes to aid absorption.