11 Nutrients You’ll Die Without (Are You Getting Enough?)

Dear Living Well Daily Reader,

When did nutrition get so darned confusing?

I’ve known so many patients over the years who wanted to eat well… who wanted to take care of their health… but they couldn’t sort through all the conflicting advice they were getting.

It feels like every week there’s some new super food or “miracle vitamin” we can’t live without.

So I’m going to help you cut with the clutter.

Because there are actually 11 nutrients that are absolutely essential to good health.

And if you make sure your diet – and your multi-vitamins or supplements – feature these 11 nutrients, you’ll be well on your way to living a long and healthy life.

My “Super 11” nutrients include:

Potassium: If there is one nutrient that almost no one gets enough of, it’s potassium. Potassium helps with water balance and is needed for nerve and heart health. This is one nutrient I’m going to tell you NOT to supplement. You must get it in food. Yes, bananas do contain potassium, but so do spinach, tomatoes, potatoes, avocadoes, sweet potatoes and even salmon.

Magnesium: If you want strong bones, a sharp mind, and better sleep, then you need to make sure you are getting enough magnesium. You can find magnesium in seeds, nuts, and avocados.

Vitamin D: The sunshine vitamin helps us absorb calcium (for good bones) and is important for skin, brain, and even sleep. I recommend supplementing because it is hard to get enough in our diets.

Vitamin K: This is the “lost vitamin” because most people don’t know about it. Vitamin K helps with blood clotting, but is also important for keeping our arteries clear and our brains healthy, and it may even help prevent diabetes.

B Vitamins: The B vitamins are missing from our diets because they are easily destroyed by the cooking and processing of food. This is a problem, because B Vitamins are used for almost every chemical reaction happening inside our bodies.

Sodium: While sodium (salt) has a bad reputation, it is actually unbelievably important to our health. Sodium helps to regulate water balance, and keeps nerves and muscles working. Make sure you choose a real salt – one that has additional minerals and is not processed.

Iodine: The reason why we don’t get enough iodine is because we don’t eat enough foods from the sea. Iodine is important for our thyroid and metabolism to work well.

Polyphenols: These plant nutrients (including bioflavonoids, flavanols, and polyphenols) are important for our health and are the reason why coffee, chocolate, and wine help you to avoid disease and live longer.

Fat: Most people are afraid of fats, but we desperately need them in our diets. Yes, you can (and should) eat butter, coconut oil, olive oil, and avocado oil. Stay away from vegetable oils. Make sure you are getting omega-3 fatty acids (fish oil).

Protein: Your muscles, brain, bones, and every cell in your body needs proteins. I recommend good quality proteins such as grass-fed beef, fish, or chicken.

Water: We can’t live without water, but you need to make sure you are filtering your water before it goes into your body. Get rid of the chlorine, fluoride and other toxins.

Find a good source of these essential nutrients in your diet and then supplement for those times when you don’t eat as well as you should.

Health and Happiness,

Scott Olson

Dr. Scott Olson, ND

Ed. Note: Please send your feedback: feedback@livingwelldaily.com – and click here to like us on Facebook.

Dr. Scott Olson, ND

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

View More Free Articles

MAILBAG: Head Off Holiday Weight Gain

Dear Living Well Daily Reader, I’ve gained a bit of weight over the last few years, and my doctor keeps telling me to lose it. It’s hard to do, especially now with the holiday season starting. Is there anything easy I can do without having to just eat leaves while everyone enjoys turkey and stuffing?...

Read This

“Eczema Season”: STOP the Maddening Itch

Tomorrow is the first official day of fall. But depending on where you live, you may have already been feeling a nip in the air for weeks. I love the change of seasons. But for many folks, fall brings more than falling leaves, cooler weather, and pumpkin pies. The cold, dry air signals the start...

Read This

Missing Out on These SURPRISING Pumpkin Benefits?

It’s pumpkin season. This humble squash is virtually ignored from December through to the following September. But when fall rolls around it takes center stage again. For most of us, pumpkins show up as festive décor and baked into delicious pies in October and November. But there are plenty of reasons you ought to start...

Read This

Grow a BIGGER Brain with One Simple Move

Okay, I’ll admit I may have been accused of being a fathead a few times in my life. But I’ve got a secret. It doesn’t bother me one little bit. In fact, I take it as a compliment. After all, having a bigger brain is a GOOD thing, especially as we age. And now scientists...

Read This

Overlooked fatty acid SLASHES deaths and hospitalizations

I’ve sung the praises of omega-3 fatty acids many times here in Living Well Daily. I’ve encouraged you to be sure you’re getting enough of the omega-3s eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) by eating plenty of cold-water fatty fish and taking supplements when needed. And there’s a good reason for that. EPA and...

Read This

How Much Sleep DO You Need A Night? [STUDY]

I’m sure you know that getting enough sleep is good for you. But what does that mean, exactly? It’s always been hard to get a straight answer. Until now, that is. Thanks to new research we have an answer to that question. The newly published 25-year study compares the sleep habits of over 7,000 men...

Read This

MAILBAG: Is the Flu Shot RIGHT for YOU?

Dear Living Well Daily Reader, “Along with COVID, I’m worried about getting the flu this year. What do you recommend for avoiding the flu? The flu shot?” – Mike from Park City, UT Hi Mike, I’ll be honest. The flu vaccine COULD have a better long-term track record. According to the Centers for Disease Control...

Read This

Dangerous Vitamin Deficiency Sends Folks to An Early GRAVE

If you’ve been a loyal reader for a while now you’re probably already taking steps to ensure your health is in tip-top shape. You do your best to eat well… You stay hydrated… You, hopefully, get in some regular exercise… And maybe you even take a multivitamin… While I would certainly give you an A...

Read This

EASY 2-Minute Trick Fights Aging from Head to Toe

Healthy aging boils down to one surprising thing: your muscles. I know that may sound strange at first. But hear me out. Maintaining strong and healthy muscles is the first step to keeping a healthy body and sharp mind well into your golden years. After all, sturdy muscles are required to fight off frailty and...

Read This

Don’t Let Sickening BACTERIA Bungle Your Holiday Plans!

They say cleanliness is next to godliness. Now, I don’t know about that. But, I DO know that when it comes to your kitchen, cleanliness is absolutely VITAL. The trouble is, even the cleanest of kitchens can harbor some sickening hidden secrets. And new research just revealed one of the most surprising culprits. Trust me,...

Read This