Knowing which supplements are the most important can be a jungle. If you also have a tight budget, it can feel even harder. Which supplements should you prioritize? And how can you combine nutrients to get good results for your overall health?
Many people today have a lifestyle that involves stress and strain. Such a lifestyle means we use up more of the nutrients we get from food, making it even more important to know which supplements to prioritize.
Supplements on a budget
Here are four supplements you can get for a “röding,” meaning if you have a budget of 400 SEK per month for your supplements.
Multivitamin
The first supplement is MultiVitamin Methylated from Holistic. It is a high-dose multivitamin supplement that also contains choline, citrus bioflavonoids, Bioperine®, and specially selected sources of vitamins B2, B6, B12, and folate.
Vitamins are important for the body and are involved in regulating metabolism, converting fats and carbohydrates into energy, and building the skeleton and other tissues.
For example, vitamins A, C, and D contribute to maintaining the normal function of the immune system. Vitamins B6, niacin, C, and folic acid help reduce tiredness and fatigue, and B1, B6, B12, and folic acid support normal psychological function.
Price
The jar contains 90 capsules, enough for three months if you take one capsule per day.
The cost will be 100 SEK per month.
Multimineral
Vitamins alone are not enough; we also need essential minerals. Holistic Multimineral contains the most important minerals the body needs to function optimally, thanks to easily absorbed and bioavailable mineral compounds and more than 70 trace elements.
Minerals are important for the skeleton, teeth, blood, and muscle reflexes. They also regulate the body's water content and pH balance. Our bodies cannot produce minerals themselves. Most minerals are absorbed in ionic form in the intestines.
Price
The jar contains 90 capsules, enough for three months if you take one capsule per day.
The cost will be 56 SEK per month.
Probiotics
The microflora in the stomach and intestines can easily become unbalanced, which can negatively affect, among other things, our digestion and immune system. By replenishing with good bacteria, we help the gut flora restore its balance.
Helhetshälsa Probioplex is a supplement with live lactic acid bacteria providing five different strains with 2 billion live bacteria in each capsule. The microencapsulation ensures good shelf life and bacterial survival.
A big advantage of this one is that it can be stored at room temperature and is therefore easy to take with you. Many other probiotic products need to be kept cool.
Price
The jar contains 90 capsules and therefore lasts three months if you take one capsule per day.
That means a cost of 60 SEK per month.
Omega-3
Omega-3 fatty acids protect against cardiovascular diseases, improve hormone and enzyme functions, and play an important role in maintaining healthy brain and nerve function as well as vision. Teeth, skin, reproductive organs, and joints also need omega-3.
Opti3 is a 100% natural, plant-based, and concentrated source of the long-chain omega-3 fatty acids EPA and DHA, designed to give you the benefits of natural Omega-3 directly from algae.
Opti3 is safe for children, pregnant, and breastfeeding women and guaranteed free from heavy metals or plastic residues from the ocean.
Price
The jar contains 60 plant-based capsules with microalgae oil and lasts for two months if you take 1 capsule a day.
That means a cost of 130 SEK per month.
Total: 346 SEK per month for 4 basic supplements
These four supplements are a good base for all of us and cost 346 SEK per month.
Supplement as needed
But beyond these, it can be a good idea to supplement with supplements tailored to your needs.
More energy
If you feel tired and sluggish, it may be because the energy production in the cells, the mitochondria, is not working optimally. But you might also need more energy than usual if, for example, you train hard.
You can try Thorne's ResveraCel, an advanced supplement focused on energy production. Nicotinamide riboside helps reduce fatigue and exhaustion, as well as supports cellular metabolism and energy production in our cells.
It also includes trans-resveratrol, quercetin, and betaine, all of which stimulate the body's production of the molecule NAD+, which in turn stimulates the mitochondria's energy production.
One jar contains 60 capsules and lasts for two months.
That amounts to 295 SEK per month.
Stronger immune system
Super mushroom
Chaga, or Birch Polypore, is an adaptogenic mushroom often called the "King of Mushrooms" and is fantastic for the immune system.
One of the body's most important antioxidants is an enzyme called SOD, superoxide dismutase. Chaga contains the highest amount of SOD of all known foods, which explains its high antioxidant value. Chaga also naturally contains vitamins, minerals, trace elements, polysaccharides, betulinic acid, melanin, phytonutrients, ergosterol, beta-glucans, saponins, sterols, triterpenes, and amino acid complexes.
Simmer 1 tsp of chaga powder in half a liter of water. You can dry and reuse the powder as long as it releases color. You can flavor it yourself with, for example, peppermint, cinnamon, coconut sugar, stevia drops, or honey.
One bag contains 125 g and lasts for about two months.
That amounts to 75 SEK per month.
Vitamins and minerals for the immune system
Vitamin C, vitamin D, and zinc are also extremely important for the immune system. ImmunOptimal from Helhetshälsa contains all of these and also includes 180 mg of ginger, which contributes to the normal function of the airways in the nose, mouth, and throat.
One jar contains 60 capsules and lasts for 30 days.
That amounts to 209 SEK per month.
Sharper brain
E3 Live BrainON is a super concentrated organic extract of phycocyanin and phenylethylamine (PEA), both of which are said to have a good effect on cognitive functions such as concentration and memory.
Take 2 capsules per day and preferably before doing something that requires energy and focus. Remember to drink plenty of clean water throughout the day.
The jar contains 120 capsules and lasts for 60 days.
That amounts to 315 SEK per month.
Maximize well-being
How you combine supplements is personal and can vary over time.
Also keep in mind that sleep, rest, and recovery are important elements that help both health, nutrient absorption, and well-being. Spending some time in the sun every day, around midday, is also good for the immune system and health.
