Top 9 Nutrients Needed to Maintain Good Health

By Dr. Scott Olson, ND Posted January 23, 2025

Let’s face it… the supplement aisle at your local grocery store is kind of overwhelming.

Standing there staring at rows upon rows of colorful bottles, each promising better health, increased energy, or miraculous benefits can leave you feeling downright dizzy.

With so many options, how can you possibly know which nutrients are truly essential for your continued good health?

Fortunately, I can help with that…

The truth is most people can get their required nutrients from a healthy, well-balanced diet.

However, many of us don’t eat perfectly, and since specific vitamins and minerals are crucial for good health, supplements can be beneficial.

Here are the top nine nutrients you need…

1. Vitamin D, often called the “sunshine vitamin,” is essential for bone health and immune function. Many people are D-deficient, especially in areas with limited sunlight. Spending more time in the sun can naturally raise your levels, as can eating more fatty fish, eggs, and mushrooms.
2. Vitamin C is an antioxidant that boosts the immune system. It also aids in collagen production and iron absorption. Citrus fruits, bell peppers, and strawberries are good sources of C.
3. Vitamin B12 is critical for red blood cell formation and neurological function. Beef liver, clams, and sardines are good foods to boost your levels.
4. Folate (Vitamin B9) is crucial for DNA synthesis and cell division. You can raise your levels by eating more chickpeas, lentils, and black beans.
5. Vitamin A is vital for vision, immune function, and skin health. Cod liver oil, liver, butter, and goat cheese are good sources.
6. Iron is essential for hemoglobin production and oxygen transport. You can raise your iron levels naturally by eating more spinach, shellfish, and liver. Men and postmenopausal women should be careful about taking iron supplements, so consult your doctor first.
7. Magnesium is involved in over 300 enzymatic reactions in the body. It’s vital for muscle and nerve function and energy production. Magnesium-rich foods include nuts, seeds, legumes, whole grains, and spinach.
8. Zinc is crucial for immune function and wound healing. Eating more meat, shellfish, and dairy can raise your levels.
9. Potassium regulates fluid balance and muscle contractions and helps maintain healthy blood pressure. Foods that are rich in potassium include bananas, avocados, sweet potatoes, spinach, and coconut water.

Stop getting lost in the supplement aisle. Instead, focus on these nine key nutrients by eating a varied, well-balanced diet, and using targeted supplements when necessary.

P.S. Discover the six foods a shocking new study says will send your disease risk soaring.

Source:

What’s In Food, U.S. Department of Agriculture, nutrition. gov

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 By Dr. Scott Olson, ND