general health supplements:
1. vitamin D levels are commonly low, and may cause depression, fatigue, hair loss, weakness, insomnia, bone pain, and frequent infections. Low Vitamin K2 is also common, and is also fat soluble, so should be kept in balance with Vitamin D. vitamin k2 has many functions and may reduce cardiovascular disease, diabetes, cancer as well as strengthen bones.
2. magnesium deficiency is common and symptoms may include anxiety, palpitations, insomnia, muscle cramps or twitches, constipation, headaches, fatigue, weakness, or tingling. Low levels worsen cardiovascular disease, heart failure, high blood pressure, diabetes, vitamin d levels and other essential functions.
3. omega 3s are essential for many health functions, and deficiency is common. if you are not consuming fatty fish at least twice a week then supplementation is likely beneficial. studies have been variable, and may relate to the quality and freshness of the omega-3, whereas fish oil can commonly oxidize prior to use. omega-3s may improve mood, vision, cognitive function, cholesterol, cardiovascular disease, blood clots, adhd, insulin resistance, inflammation, auto immune disorders, cancer, asthma, fatty liver, arthritis, menstral pain, sleep quality and skin health.
4. glutathione levels decrease with age, and are associated with signs of aging such as arthritis, fatigue, infections, strength, movement speed, weight gain, blood pressure, insulin resistance. Gly Nac supplement increases levels and reduces symptoms. additional glycine may have further benefit.
5. multivitamins in theory cover everything needed, However, often the doses in a multi are not adequate for more severe deficiencies and illnesses, or may overdose certain ingredients. it is important to pick a multi brand that is not only comprehensive but also uses natural food sources. studies on multivitamins have been mixed and underwhelming, likely due to improper ingredients and doses. the science of what to include has improved over the years. if you are already eating healthy then you may find a multivitamin alone to be simpler than multiple supplements.
6. boron is an essential mineral to help regulate calcium, cell membrane function and hormones. Low levels contribute to weak bones, arthritis, low hormone levels, inflammation, atherosclerosis, kidney stones, vision, cognition, balance, and possibly cancer.
7. Zinc deficiency may cause insomnia, hair loss, concentration problems, insulin resistance, mood disorders, inflammation, fatigue, anorexia, poor wound healing, mouth ulcers, low testosterone, enlarged prostate, recurrent infections, high cortisol levels, weakness.
8. iodine deficiency may cause weight gain, hair loss, dry skin, feeling cold, slow heart rates, concentration difficulty, thyroid problems, infertility, cancer, and reported deficiency rates are up to 97%.
9. vitamin c supplements are controversial. daily food based vitamin c is the best source, as synthetic ascorbic acid may cause problems, and vitamin C cannot be stored. However, mild deficiencies are still somewhat common. if you having symptoms of deficiency then supplement with a food based natural C can help. deficiency may cause bumpy skin (especially back of the arms), very curly body hair, dry skin, easy bruising, poor wound healing, joint pain, bleeding gums, recurrent infections, iron deficiency, fatigue, irritability, weight gain, chronic inflammation. higher doses may have additional anit-oxidant benefits but likely not as helpful as glutathione supplements.
Anti-Aging supplements:
Topical/ beauty supplements:
Performance supplements: