10 Ways to Incorporate Nutrition Supplements Into Your Diet

Posted by Sophie Mcintyre on September 18th, 2023

The best way to get vitamins and minerals is through a well-balanced diet. However, some people may need to take Cognizin dietary supplements. These include vitamins, minerals, herbs, amino acids, and enzymes. They are available in pill, gummy, and liquid form.

Add nutrient-dense ingredients like ground flax seed, turmeric, ginger and spirulina to smoothies. You can also add a side salad to any meal for an extra dose of nutrients.

1. Take a Multivitamin

While multivitamins do not replace a healthful, balanced diet, they can help to fill nutritional gaps. When selecting a multivitamin, look for one that is third-party certified by groups like NSF International or the U.S. Pharmacopeia Corporation to ensure it contains safe levels of micronutrients.

The best time to take a multivitamin depends on your individual needs. For example, water-soluble vitamins need to be taken with water and fat-soluble vitamins need to be consumed with dietary fat for absorption.

2. Take a Mineral Supplement

Many people take dietary supplements, which can include vitamins like vitamin D or B12, minerals such as calcium or iron, herbs and botanicals, amino acids, enzymes, and more. You can find these supplements in capsules, tablets, and gummies as well as in drinks and energy bars. Although the best way to get vitamins and minerals is through a healthy diet, some individuals may need particular supplements at certain stages of life.

4. Take a Vitamin C Supplement

Since humans can't produce vitamin C endogenously, it is essential to consume enough of this water-soluble nutrient. It serves a number of critical functions, including immune support and collagen formation. Vitamin C supplements can be taken with or without food at any time, although it is generally recommended that fat-soluble vitamins be consumed with meals to enhance absorption. High doses of vitamin C can interfere with some laboratory tests, so always consult a health care provider before taking it.

5. Take a Vitamin D Supplement

Vitamin D is one of the most critical micronutrients, and it helps the body absorb calcium. It also plays an important role in bone health, immune function, weight control and brain function.

Getting enough vitamin D through a balanced diet is the best option, including fish like salmon and mackerel; fortified dairy products; some mushrooms; caviar or fish roe; and eggs. Since vitamin D is a fat-soluble vitamin, it is better absorbed when consumed with a meal.

6. Take a Calcium Supplement

Calcium is essential for bone health and also helps the heart, nerves, muscles, and blood vessels work properly. It is found in many foods and available as a supplement.

Milk and dairy products are rich sources of calcium, as are leafy vegetables, canned sardines with bones, and some soy and almond beverages, tofu, and ready-to-eat cereals with added calcium. However, certain medicines may interfere with calcium absorption, so take them at different times of day.

7. Take a Vitamin E Supplement

Vitamin E is an antioxidant, which may protect against heart disease and cancer. It is found in foods such as nuts, seeds, vegetable oils and green vegetables. It is also available in dietary supplements.

Taking high doses of long-term vitamin E can be harmful, as it prevents blood from clotting and can increase bleeding in those taking anticoagulant drugs like warfarin (Coumadin). Talk to your health care provider about the benefits and risks of this supplement.

8. Take a Vitamin K Supplement

Vitamin K, a fat-soluble vitamin that helps blood clot and build bones, is also important for heart health. A study of women in the Nurses' Health Study found that higher intakes of phylloquinone (vitamin K1) and menaquinone (K2) were associated with lower rates of hip fracture.

While more research is needed, Zumpano says that the current evidence indicates that vitamin K2 is better for your heart than vitamin K1. This is because it's absorbed into your body more slowly and stays in your blood longer.

9. Take a Vitamin B Complex Supplement

Vitamin B-complex supplements pack eight essential water-soluble vitamins into a single tablet. These nutrients are vital for many functions including energy production, red blood cell formation and nerve function.

While a varied diet is the best source of these vitamins, some people may need a supplement to meet their needs. B vitamins are typically safe but high doses of folate and niacin can be harmful, so consult a doctor before taking them.

10. Take a Vitamin B12 Supplement

B12 is a water-soluble vitamin that’s essential for nerve cell function and DNA synthesis. It’s found naturally in animal products and added to some plant-based foods, like fortified breakfast cereals.

Most people who eat a well-balanced diet don’t need to take dietary supplements. However, some individuals may be deficient in certain nutrients.

Vitamin B12 supplements come in tablet, liquid and dissolvable lozenge form. They’re usually safe even at high doses, and they don’t interact with most medications.