In our modern world, where stress, pollution, and nutrient-depleted foods are everywhere, even a balanced diet may not be enough to cover all our nutritional needs. Here are 5 essential supplements everyone should consider, even those with excellent health and a flawless diet.
Why take supplements when you eat well?
Even with the most balanced diet, several factors may justify targeted supplementation:
Soil depletion
Intensive farming techniques have significantly reduced the nutrient content of our fruits and vegetables. A study published in the Journal of the American College of Nutrition found that over the past 50 years, the mineral and vitamin concentration of many fruits and vegetables has dropped by 5 to 40 percent. Today's broccoli contains significantly less calcium, magnesium, and vitamin C than the same broccoli grown in the 1950s.
Environmental oxidative stress
Air pollution, chemicals, electromagnetic radiation... Our modern environment imposes unprecedented oxidative stress on our bodies, increasing our need for antioxidants and protective nutrients.
Contemporary lifestyle
Chronic stress, lack of sleep, a sedentary lifestyle, or intense physical activity all alter our nutritional needs. A study by INSERM (French National Institute for Health and Medical Research) has shown that chronic stress can triple our need for certain B vitamins.
The 5 universal food supplements
1. Vitamin D
Why it's essential : Vitamin D is more than just a vitamin—it's a prohormone that influences over 2,000 genes in our bodies. According to the European HELENA study, more than 80% of the population has suboptimal levels, even in sunny countries.
Proven benefits :
- Strengthening the immune system
- Optimization of bone and cardiovascular health
- Improved mood and reduced risk of seasonal depression
- Support for muscle function
- Regulation of inflammation
- Optimizing hormonal health
Liposomal Vitamin D3+K2 - Zooki
Liposomal Vitamin D Capsules - Zooki
Hello Sunshine - Vitamin D Patch - Barrier
Vitamin D3+K2 Gummies - Mary Ruth's
2. Omega-3 EPA/DHA: essential fatty acids
Why it's essential : Our modern diet is heavily weighted toward pro-inflammatory omega-6s, with an omega-6/omega-3 ratio often exceeding 15:1, when the ideal would be closer to 4:1. This imbalance promotes chronic inflammation, the breeding ground for many pathologies.
Proven benefits :
- Reduction of systemic inflammation
- Cardiovascular protection
- Optimization of brain functions and improvement of cognition
- Eye Health Support
- Improved skin health
- Mood regulation
Krill Oil - Kiki Health
3. Magnesium: the anti-stress mineral
Why it's essential : Magnesium is involved in over 300 enzymatic reactions in our bodies. Intensive agriculture, food refining, and chronic stress contribute to widespread deficiency, affecting up to 60% of the population, according to ANSES.
Proven benefits :
- Optimization of cellular energy production
- Reduction of stress and anxiety
- Improved sleep quality
- Support for muscle function and reduction of cramps
- Regulation of heart rate
- Maintaining bone health
Transcutaneous magnesium - Kiki Health
Liposomal Magnesium - Zooki
4. Multi-strain probiotics: for an optimal microbiota
Why it's essential : Our gut microbiota influences not only our digestion, but also our immunity, metabolism, and even our psychological balance. Processed foods, antibiotics, stress, and pollutants are constantly weakening this crucial ecosystem.
Proven benefits :
- Strengthening the intestinal barrier and preventing leaky gut
- Optimization of the immune system (70% of immune cells are in the intestine)
- Improved synthesis of vitamins B and K
- Support for neurotransmission and psycho-emotional balance
- Reduction of systemic inflammation
- Optimization of nutrient assimilation
Liquid Probiotic - Mary Ruth
WonderGreens Mushroom Gummies - Plant People
SuperBelly - Lemon Ginger - Blume
5. Natural antioxidant complex: cellular protection
Why it's essential : Our modern environment (pollution, radiation, stress, processed foods) generates an unprecedented amount of free radicals, exceeding the natural capacity of our antioxidant systems. This situation accelerates cellular aging and promotes numerous pathologies.
Proven benefits :
- Protection against oxidative stress and cellular damage
- Slowing down premature aging
- Support for the cardiovascular system
- Protection of cognitive functions
- Strengthening the immune system
- Maintaining eye health
Glutathione Liposomal - Cymbiotika
Liposomal Vitamin C - Zooki
Resveratrol - Kiki Health
The 5 essential food supplements
In our modern world, where stress, pollution, and nutrient-depleted foods are everywhere, even a balanced diet may not be enough to cover all our nutritional needs. Here are 5 essential supplements everyone should consider, even those with excellent health and a flawless diet.
Why take supplements when you eat well?
Even with the most balanced diet, several factors may justify targeted supplementation:
Soil depletion
Intensive farming techniques have significantly reduced the nutrient content of our fruits and vegetables. A study published in the Journal of the American College of Nutrition found that over the past 50 years, the mineral and vitamin concentration of many fruits and vegetables has dropped by 5 to 40 percent. Today's broccoli contains significantly less calcium, magnesium, and vitamin C than the same broccoli grown in the 1950s.
Environmental oxidative stress
Air pollution, chemicals, electromagnetic radiation... Our modern environment imposes unprecedented oxidative stress on our bodies, increasing our need for antioxidants and protective nutrients.
Contemporary lifestyle
Chronic stress, lack of sleep, a sedentary lifestyle, or intense physical activity all alter our nutritional needs. A study by INSERM (French National Institute for Health and Medical Research) has shown that chronic stress can triple our need for certain B vitamins.
The 5 universal food supplements
1. Vitamin D
Why it's essential : Vitamin D is more than just a vitamin—it's a prohormone that influences over 2,000 genes in our bodies. According to the European HELENA study, more than 80% of the population has suboptimal levels, even in sunny countries.
Proven benefits :
Liposomal Vitamin D3+K2 - Zooki
Liposomal Vitamin D Capsules - Zooki
Hello Sunshine - Vitamin D Patch - Barrier
Vitamin D3+K2 Gummies - Mary Ruth's
2. Omega-3 EPA/DHA: essential fatty acids
Why it's essential : Our modern diet is heavily weighted toward pro-inflammatory omega-6s, with an omega-6/omega-3 ratio often exceeding 15:1, when the ideal would be closer to 4:1. This imbalance promotes chronic inflammation, the breeding ground for many pathologies.
Proven benefits :
Krill Oil - Kiki Health
3. Magnesium: the anti-stress mineral
Why it's essential : Magnesium is involved in over 300 enzymatic reactions in our bodies. Intensive agriculture, food refining, and chronic stress contribute to widespread deficiency, affecting up to 60% of the population, according to ANSES.
Proven benefits :
Transcutaneous magnesium - Kiki Health
Liposomal Magnesium - Zooki
4. Multi-strain probiotics: for an optimal microbiota
Why it's essential : Our gut microbiota influences not only our digestion, but also our immunity, metabolism, and even our psychological balance. Processed foods, antibiotics, stress, and pollutants are constantly weakening this crucial ecosystem.
Proven benefits :
Liquid Probiotic - Mary Ruth
WonderGreens Mushroom Gummies - Plant People
SuperBelly - Lemon Ginger - Blume
5. Natural antioxidant complex: cellular protection
Why it's essential : Our modern environment (pollution, radiation, stress, processed foods) generates an unprecedented amount of free radicals, exceeding the natural capacity of our antioxidant systems. This situation accelerates cellular aging and promotes numerous pathologies.
Proven benefits :
Glutathione Liposomal - Cymbiotika
Liposomal Vitamin C - Zooki
Resveratrol - Kiki Health