Before we begin, it’s important to mention that the following nutrients can all be naturally found in food and your needs can be met by diet alone. However, most Americans fail to meet their needs of these 3 vital nutrients. The probability that your body needs these supplements is so high, it’s almost guaranteed. If you experience digestive issues, skin irritations, low mood, a weaker immune system, or fatigue, this post is for you.
Supplement 1: Probiotics
Despite already being home to trillions of bacteria, your gut actually needs a consistent re-supply to maintain the proper ratio of good bacteria to bad bacteria. The good bacteria, called probiotics, are found in fermented foods such as yogurt, kefir, saurekraut, kimchi, miso, tempeh, kombucha, and brine-fermented pickles. Between widespread lactose intolerance and the American diet consisting of mainly fast food and few fermented foods, guts are going out of whack across the country. Digestive issues, frequent illness, mood swings, anxiety, and depression are common side effects of an imbalanced gut (1) and unfortunately it’s estimated that over 40 million Americans experience one or more of these symptoms (2).
To keep your gut in balance, it’s not just about adding probiotics—you also need to support them. This is where prebiotics come in. Prebiotics are fibers that nourish good bacteria, helping them grow and thrive. One of the most popular prebiotics found in supplements is fructooligosaccharides (FOS), which provides a food source for probiotics, enhancing their benefits. Without enough prebiotics, even the best probiotics may struggle to take hold. While certain foods like garlic, onions, and bananas contain prebiotics, most people don’t get enough from diet alone. That’s why a probiotic supplement with FOS can be a smart addition, ensuring that good bacteria have what they need to flourish and support digestion, immunity, and overall well-being.
When you take a probiotic supplement, you may start to experience improved digestion, stronger immunity, and better mood regulation. Imagine less gas and bloating, fewer bouts of sickness, and less irritability. At Research Verified, we recognize the importance of gut health as a very important element of overall wellness. Our Probiotic With Prebiotic offers 25 billion CFU of 10 different strains of good bacteria as well as 50mg of FOS to help the bacteria colonize and multiply so they are strong enough to make beneficial changes in your digestive tract.
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Supplement 2: Magnesium
Magnesium is a key player in the body, contributing to a wide variety of essential functions. With so many critical tasks – converting food to energy, building proteins out of amino acids, maintaining DNA, balancing blood sugar and pressure, and regulating muscle and nerve function—your body asks a lot of magnesium, which is why it needs around 420 mg per day to keep up (3). If you’re not getting enough magnesium in your diet, you may start to experience loss of appetite, nausea, vomiting, fatigue, and weakness, and if the deficiency is great enough, it can lead to numbness, tingling sensations, seizures, and abnormal heart rhythms, to name a few symptoms (3).
As you can see, magnesium is a very important mineral, but unfortunately magnesium levels in the body tend to decrease with age. In addition to lower dietary intake of magnesium (and other nutrients), the gut becomes less effective at absorbing magnesium. This means that while eating whole food sources of magnesium is vital part of a healthy diet, diet alone may not be enough. Combining a supplement with a diet rich in leafy greens with a balance of whole grains, seeds, and nuts can ensure that your magnesium needs are met and your body can continue to use magnesium in the myriad of places that it is needed.
However, before you go out and buy just any magnesium supplement, it’s important to note that there are different forms of magnesium. Some forms of magnesium will cause laxative-like effects while others will be calming or support muscles to prevent cramps. In order to maintain a balance, we recommend a magnesium supplement with a mix of different types without too large of a quantity of any one type. Our Magnesium Supplement contains Oxide, Bisglycinate, Malate, and Citrate forms. It helps to boost magnesium levels in the body, reduce anxiety, and support gut motility (bowel movements), exercise endurance, and energy levels.
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Supplement 3: Omega Fatty Acids
Your body needs omega fatty acids, but it can’t make them on its own—you have to get them from food. Omega-3s, found in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds and walnuts, play a key role in brain function, heart health, and keeping inflammation in check. Omega-6s, on the other hand, are found in vegetable oils and processed foods. While omega-6s are necessary in small amounts, most people consume way too many, which can throw the body’s balance off and lead to problems.
If you’re not eating fatty fish multiple times a week or a calculated amount of omega-3-containing nuts and fruits, there’s a good chance you’re not getting enough omega-3s. An imbalance can lead to dry skin, brain fog, stiffness, and even increased cardiovascular risk over time (4). The problem is, most diets don’t provide the right balance, and the benefits of omega-3s are too important to ignore. That’s why supplementing with a high-quality omega-3 is one of the best ways to support your heart, brain, and overall well-being. It’s a simple step that can make a real difference in how you feel every day.
Conclusion
These 3 supplements—probiotics, magnesium, and omega-3s—can dramatically improve your overall health and wellbeing. However, before you start taking any supplements, it is important that you talk to a medical professional that can advise you based on your individual health and specific needs. Additionally, please keep in mind that supplements are just that, supplemental—they are intended to support a healthy diet, not replace it. Prioritizing whole, nutrient-dense foods should always come first, with supplements filling in the gaps where needed. By combining smart supplementation with a balanced diet and healthy lifestyle choices, you can give your body the nutrients it needs to function at its best. Small changes, like adding these three supplements, can have a big impact on how you feel every day.
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