Supplements can help in specific cases, but they are not a substitute for a balanced diet. Here is a summary of the most common ones:
Magnesium.
- Supplementation? Only if there are symptoms such as cramps, fatigue, elevated stress or sleep problems.
- Benefits: Regulates muscle and nerve function, improves rest and reduces fatigue.
- Natural sources: Nuts, legumes, seeds and green leafy vegetables.
Potassium.
- Supplementing? Rarely necessary if you consume fruits, vegetables and legumes frequently.
- Caution: Excess can be dangerous for the heart, never supplement without medical control.
- Natural sources: Banana, avocado, spinach, potato.
Vitamin D.
- Supplement? Recommended for people with low sun exposure or diagnosed deficiency.
- Benefits: Contributes to bone health, immune system and mood.
- Natural sources: sun, oily fish, egg yolk, enriched dairy products.
Omega-3 (EPA and DHA)
- Supplement? Useful if you do not consume oily fish frequently.
- Benefits: Promotes cardiovascular and brain health and reduces inflammation.
- Natural sources: Salmon, sardines, mackerel, walnuts, chia and flax seeds.
Vitamin B12.
- Supplement? Essential for vegan diets and recommended for strict vegetarians.
- Benefits: Key to red blood cell production and the nervous system.
- Natural sources: Meat, eggs, dairy and fortified foods.
Iron.
- Supplementation? Only in cases of anemia or deficiency confirmed by analysis.
- Caution: Excess may cause liver damage.
- Natural sources: red meat, lentils, spinach, seafood.
Zinc.
- Supplementation? May help in cases of low defenses or skin/hair problems.
- Benefits: Strengthens the immune system and healing.
- Natural sources: Seafood, pumpkin seeds, legumes, nuts.
Calcium.
- Supplementation? In postmenopausal women or people with osteoporosis.
- Benefits: Bones, teeth, muscle contraction.
- Natural sources: Dairy products, almonds, broccoli, sardines.
Vitamin C.
- Supplementation? Only in case of deficiency or punctual immune reinforcement.
- Benefits: Antioxidant, iron absorption, defenses.
- Natural sources: orange, kiwi, strawberries, peppers.
Vitamin E.
- Supplement? Rarely necessary except for deficits.
- Benefits: Antioxidant, skin, immune system.
- Natural sources: olive oil, almond oil, avocado.
Vitamin K2.
- Supplementation? In cases of deficiency or together with vitamin D.
- Benefits: Bone health, blood coagulation.
- Natural sources: cured cheeses, natto, green vegetables.
Selenium.
- Supplement? Only if diet is low in nuts or seafood.
- Benefits: Antioxidant, thyroid, defenses.
- Natural sources: Brazil nuts, fish, eggs.
Copper.
- Supplement? Very rare, uncommon deficit.
- Benefits: Energy production, immune system.
- Natural sources: Seafood, nuts, dark chocolate.
Iodine.
- Supplement? Necessary in diets without iodized salt.
- Benefits: Thyroid function.
- Natural sources: Fish, shellfish, seaweed, iodized salt.
Coenzyme Q10.
- Supplement? May help in people over 40 or people with chronic fatigue.
- Benefits: Cellular energy, heart, antioxidant.
- Natural sources: Fish, meats, spinach.
Collagen + Vitamin C.
- Supplement? Useful for people with joint problems or athletes.
- Benefits: Skin, joints, tendons.
- Natural sources: bone broths, gelatin, citrus fruits (for vitamin C).
Probiotics.
- Supplementation? Recommended after antibiotics or digestive problems.
- Benefits: Intestinal flora, digestion, immune system.
- Natural sources: Yogurt, kefir, sauerkraut, kombucha.
Creatine.
- Supplementation? Ideal for athletes and people looking to improve strength and muscle mass.
- Benefits: Fast energy, performance, recovery.
- Natural sources: Red meat, fish.
Protein powder (whey, vegetable)
- Supplement? Useful if you don’t meet your daily protein needs.
- Benefits: Muscle, recovery, satiety.
- Natural sources: Eggs, meats, legumes.
✅ Conclusion.
Supplements can be an occasional help, but the ideal is to cover the needs with a varied diet. Before supplementing, it is best to consult with a professional and undergo analysis to avoid unnecessary excesses.
