Different supplement and its sources with a checklist.

Written by: Wan SofaSyifa

Reviewed by: Fenny Lim, BSc. (Hons) NutritionUKM

Nowadays, we’re full of various dietary supplement options to ensure we stay healthy. It’s more challenging to pick out which supplements you should take. Your dietary supplements should contain proper dosages of vitamins and minerals needed daily to support nutrient deficiencies.

 

That’s why we’ve developed a checklist for your essential supplements in 2024. Look at what you should spend your money on for better health this year.

Immunity Boosters - Your “Bare Basics”

Woman holding orange to boost immunity.

Whether you’re a beginner when it comes to taking daily supplements or not, immunity boosters are always your best bet. Their sole purpose – to ensure your body has a fighting chance against diseases. It’s one of the most common and recommended daily supplements if you only want to boost your general health.

 

For the best results, research shows that you should go for supplements high in [1];

  • Vitamin C
  • Omega-3 fatty acids
  • Vitamin D
  • Zinc
Remember that they’re not magic, simply a little support for your body’s natural immune system that takes time to work.

Productivity Boosters - Your “Work Assistant”

Woman stretching at work.

You should put productivity boosters on your checklist if you work in a mentally stimulating and active environment. Why? Studies show that your brain starts aging once you hit your 40s [2], and your cognitive processes and learning capabilities will slow down as you age.

 

While the most effective way to slow this aging process is by changing your diet and lifestyle, a few dietary supplements aim to provide nutrients associated with mental health.

 

Common ingredients you should be on the lookout for are;

  • DHA
  • EPA
  • Omega-3 fatty acids
  • Resveratrol
  • Astaxantine
  • S-Adenosyl-L-Methionine (SAMe)

…and many more. The mind makes up one of the two main components of a productivity booster. 

The second component deals more with your energy levels. A complete productivity booster should also contain ingredients that are good for maintaining your body’s energy levels, such as [3];

  • Coenzyme Q10 (CoQ10)
  • Vitamin D
  • Vitamin B Complexes
  • Carnitine
  • L-theanine
  • Iron

When choosing productivity boosters, be careful not to be caught up in marketing gimmicks and read your labels properly because it’s very subjective.

Detox Boosters - Your “Body Cleanser”

Woman drinking detox juice.

Are you looking to start a new healthy diet? Even if you’re not, detoxing is something that you should consider practicing now and then. “Detoxing,” in general, is a way to remove toxins from your body [4]

 

One of the most popular ways to detox via oral consumption is by drinking juice, smoothies, or taking detox supplements. 

 

But here’s the clincher – there’re way too many detox supplements.

 

Studies show [5] that  your ideal detox supplements should contain one or more ingredients that are high in;

  • Fibers
  • Enzymes
  • Probiotics
  • Prebiotics
  • Plant nutrients (includes herbal, fruits, and vegetables)
What you need to be careful of when getting a detox supplement is the presence of laxatives – it might give you faster results, but it’s not good for you in the long run.

Specialty Boosters - Your “Rare Item”

Pregnant woman cradling her stomach.

Are you and your partner looking to start a family this year? Or are you experiencing certain health conditions such as high cholesterol, PMS (premenstrual symptom), menopause, and hormone imbalance? If so, you might need to filter out several specialty supplements based on your needs.

 

For example, if you’re starting a family, according to research [6], you’ll need a fertility-focused supplement.

 

These supplements are normally high in;
  • Antioxidants
  • Vitamin B Complexes
  • Vitamin D
  • Folic Acid
  • Iron
Should you be experiencing other health conditions, it’s best to consult your doctor or pharmacist on which specialty supplement is suitable for you.

Beauty Boosters - Your “Fountain of Youth”

Woman looking in mirror.

There is beauty in health – that’s why beauty boosters are at the bottom of our checklist. Technically, a healthy body will help boost your appearance by slowing your aging process or rejuvenating your skin. Even so, there are specific beauty-based supplements you can add to your supplement checklist.

 

As you decide on a beauty-based supplements, the label of the product should include ingredients such as;

  • Astaxanthin
  • Lycopene
  • Marine collagen
  • Silk amino acid
  • Sodium Hyaluronate
  • Grape seed oil
  • Olive oil

… and many more. These ingredients are known antioxidants, skin moisturizers, and collagen boosters – all geared to help rejuvenate your skin on a cellular level. 

 

Most skin products tend to overpromise, so you need to filter out consistency – it’s not about fast results; it’s about long-lasting ones.

Key Takeaways

All in all, your key takeaways for your personal 2024 health supplement checklist should be about what you need. The best way is to consider your lifestyle, current health condition, and what you aim to achieve when you start a daily supplement routine.

 

After you decide which supplements you include in your routine, your next step is choosing your brands. For that, you should do some research and scrutinize your supplement labels. To make a better, informed decision, we always recommend you chat with your doctor or pharmacist.

 

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