5 Supplements You Should Consider Having In Your Pantry

5 Supplements you should consider having in your pantry

Ideally, you should get your daily dose of vitamins from the food you eat. However, sad to say, even with a healthy diet and the right balance of food, you probably still aren’t getting enough nutrients. 

Vitamins and minerals are an integral part maintaining a healthy lifestyle. Each kind of vitamin and mineral has its own advantages and benefits for your body. Unfortunately, relying on food alone for your nutrients and vitamins just won’t cut it. 

That is why you also need to think about taking supplements and vitamins every day, especially if you’re an active person. I'm not a doctor or a nutritionist but I do believe in being an advocate for your own health so make sure to ask your physician about adding some of these to your diet. Here are 5 supplements that you should consider having in your pantry.

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One of the most important supplements that you need to consider is a multivitamin. In fact, they are so important that most pregnant women are given a prescription for a multivitamin to take during pregnancy and while nursing. I've basically been taking doctor-directed multivitamins since 2010. 

vitamins and minerals meme

As I said earlier, you won’t be able to get the right amount of vitamins that your body needs through food alone. That is why you need multivitamins to get a boost of nutrients.

Each brand of multivitamin will contain different combinations of natural vitamins and every person has different needs. You can’t just buy any multivitamin off the shelves because the composition is very important. Most multivitamins contain some combination of the vitamins and minerals below but make sure to check the label to see the levels included in your multivitamin of choice.


Magnesium is one of the most important minerals you need in your body because it helps in over 300 enzymatic processes. On top of that, your RNA and DNA requires magnesium.

Ideally, you need around 300-400mg of magnesium per day and relying on food alone is unlikely to provide you with enough magnesium. Without enough magnesium, you may experience migraines, PMS, nausea, headaches, heart attacks, and muscle cramps.

Vitamin A

Whether you eat a lot of vegetables or not, you’ll need to supplement yourself with some vitamin A. The ideal dosage is around 5,000 IUs and can be found in eggs, liver, butter, and some cheeses, along with many vegetables.

Vitamin A is important because it helps in supporting your bones, teeth, metabolic functions, and your vision. On top of that, vitamin A is also very good for your skin and can prevent wrinkles.

Vitamin B12

Vitamin B12, which you need to consume about 2.4mcg per day, is an essential nutrient to included in any multivitamin because your body cannot make it on its own. Vitabin B12 will help with your nerves, blood cells, and DNA. 

Vitamin C

You’ve probably heard of vitamin C all your life, especially in the midst of flu and cold season. Since vitamin C is an antioxidant, it strengthens your immune system. One of the benefits of vitamin C is that it can stabilize your cortisol levels, which enables you to feel more refreshed and recharged. Ideally, you need around 65-90 mg a day.

Vitamin D3

Fun Fact of Vitamin and Mineral

From Visually.

Vitamin D3 is the kind of vitamin that you can get from UV or sun exposure. However, since not everyone gets enough sun exposure, you need vitamin D3 in your multivitamins. Vitamin D3 is important because it helps regulate the amount of phosphorus and calcium in your body.


Zinc is another mineral that’ll help boost your immunity. On top of that, it also helps in acne reduction and depression. Zinc is usually found in nuts, legumes, and shellfish. Since these are food that most people don’t eat every day, it’s best if zinc is in your multivitamins. Ideally, you need at least 40 mg per day.

Protein Powder

You should also consider including a quality protein powder in your pantry. Protein powder is a nutritional supplement that’ll aid in repairing tissue, making hormones, building muscle, and creating enzymes. Because of this, you might also lose some weight and tone your muscles.

To make it more relatable, one of the most popular kinds of protein powder is whey protein, which is something common in bodybuilding. But, protein powder isn’t just for bodybuilders. Even if you don’t work out a lot (or ever), you still benefit from having quality protein in your diet.


Probiotics will help keep your stomach happy and healthy. Probiotics are actually good bacteria that you need to maintain a healthy diet. This kind of bacteria needs to be replenished daily to keep your digestive system up and running. On top of that, probiotics will also help with your brain’s health.

Usually, people take probiotics to prevent problems with cramping, diarrhea, or gas. Probiotics also help with digestive tract infections. To maintain regular bowel movements, it’s best that you get at least 1 billion to 10 billion CFU. A recommended probiotic is lactobacillus acidophilus, which can be found in some multivitamins.

probiotics vs prebiotics infographic

Infographic courtesy of thedempsterclinic.com


Prebiotics serve as food for your probiotics. You also need this because probiotics and prebiotics work hand in hand to maintain healthy bacteria and aid in digestion in your body.

Many fruits and vegetables will contain prebiotics. However, if this isn’t enough, you can include a prebiotic supplements as well. The ideal dosage will depend on the recommendation of your doctor. So, before you take prebiotic supplements (or any supplements), make sure to check with your doctor first.

Omega-3 Fatty Acids

Omega-3 fatty acids are minerals you need to maintain a healthy heart, strong immune system, and healthy brain. Since your brain is made up of nearly 60% fat, healthy fats such as Omega-3 fatty acids help improve neurotransmitter activity by aiding in the communication of brain cells.

These are vital because they are the building blocks of your brain. It can even improve your sleep patterns and aid in fighting off depression. Ideally, a healthy dosage would be around 1 to 3 grams of omega-3 (eicosatetraenoic acid and docosahexaenoic acid) every day.

Dietary SUpplements - The Verdict

Your healthy diet must be complemented with supplements and vitamins every day to get an optimal amount of nutrients. It’s helpful to keep these 5 supplements in your pantry so that you won’t forget to take them every single day.