8 Best Vitamins And Supplements To Help You Reach Your New Year’s Resolution

Adding vitamins and supplements to your New Year’s resolutions is a great way to help motivate you. When your mind and body feel good, staying motivated is more manageable.

According to Traditional Chinese Medicine (TCM) Physician Lim Sock Ling, “Vitamins and supplements complement your nutritional intake. It’s best to derive these from food, similar to TCM’s concept of ‘medicine thy food and food thy medicine.’ However, supplementing your diet intake with the essential vitamins and supplements will benefit your health, based on your dietary preference or the body’s inability to synthesize some minerals.”

Here are the best vitamins and supplements you can take to add to your diet.

Best Vitamins And Supplements For Your Health

If your New Year’s resolution this year is to get healthy or lose weight, these vitamins and supplements may help:

Whole-food vitamins and supplements

A whole-food multivitamin will help ensure that you’re not lacking in any nutrients. In addition to providing vitamins and minerals, many plant-based multivitamins contain antioxidants from superfoods.

If you’re looking to lose weight, then make sure your multivitamin contains adequate amounts of B vitamins, vitamin D, magnesium and iron. Here are some tips from Physician Lim to consider:

• A person on a vegan diet may lack vitamin B12 as this is primarily found in animal sources. Vitamin B12 is needed for the formation of DNA and red blood cells. It also plays a role in cellular metabolism and the development of nerve and brain cells. Look for this in your multivitamin.
• Make sure your vitamin D needs are covered, especially in the winter when you’re less likely to spend time in the sun. Physician Lim notes that a person who does not get exposed to the sun often may lack vitamin D. “A 2011 study found that overweight and obese adults taking calcium and vitamin D supplements lost significantly more stomach fat than people not taking any supplements,” she stated.
• You should also consider adding vitamin E to your diet. As an antioxidant, it prevents and reverses various disease complications. It also plays a role in anti-inflammatory processes. 
• Vegetarians may lack iron as our body absorbs the type of iron found in meat better than the iron that comes from a plant-based source. Low iron levels also reduce your physical endurance and athletic performance, making losing weight from exercising more difficult.  
• Magnesium helps control blood glucose. Dietary surveys of people in the United States regularly show that their magnesium intake is too low. “It may be wise to consume magnesium supplements if you seldom eat nuts, seeds, legumes and leafy green vegetables,” stated Physician Lim.

Jujube fruit

Jujube fruit, also known as red dates, is high in the antioxidant vitamin C and vitamin A, which boosts the immune system. It provides a good source of iron and phosphorous and improves symptoms of anemia. It also maintains Heart health and helps improve insomnia as it calms the mind.

“Jujube has a high fiber content and low-calorie count. A 100-gram serving of dried jujube has 6 grams of dietary fiber and 79 calories. This helps in satisfying your nutritional intake and makes you feel full for a longer time. This will help you prevent additional weight gain. However, individuals with diabetes should consume with caution as it contains higher levels of natural sugar,” stated Physician Lim.

Goji berries

Goji berries are a superfood that is high in antioxidants, vitamins, and minerals. They are commonly used to treat vision issues, hypertension, and diabetes. “A study from the University of California, Davis published in 2021 found that various nutrients in goji berries can help slow age-related macular degeneration (AMD), the leading cause of vision loss estimated to affect 170 million people globally,” stated Physician Lim. 

“Goji berries have a low glycemic index and contain 16% fiber and 13% protein by weight. Therefore, you will feel full longer and snack less. However, do seek professional advice before consumption as it may interact with warfarin as well as some diabetes and blood pressure drugs,” Physician Lim continued.

Cordyceps

According to Physician Lim, “Cordyceps may help to boost athletic performance, benefit Heart health by reducing LDL cholesterol, and keep blood sugar levels within a healthy range by mimicking the action of insulin. Therefore, it is beneficial for diabetes patients. Its antioxidant property also helps in anti-aging (vitality) and improves memory and sexual function. In TCM, it is often used to invigorate the Lungs and Kidneys and is useful in the treatment of asthma.”  

Lingzhi

Lingzhi is also known as Reishi mushroom.

“Not only is Lingzhi known for its hepatic-protection effect, but studies of tumor-implanted animal models have also shown inhibitory effects on angiogenesis and metastasis, suggesting its anti-cancer effect. However, evidence from well-designed human trials is still scarce. Its antioxidant property also contributes to the anti-cancer effect,” stated Physician Lim.

“Consuming antioxidant-rich food protects cellular components from oxidative damage, which is likely to decrease the risk of mutations and carcinogenesis and also protect immune cells, allowing them to maintain immune surveillance and response. This helps in boosting our immunity. Lingzhi also has the potential to reduce HDL and fatigue levels. Lastly, studies have also found Lingzhi to be useful in the management of diabetes,” Physician Lim added.

Bird’s nest

Bird’s nest is rich in glycoprotein, minerals, and vitamins while its fat content is less than 0.5%. The main carbohydrate in edible Bird’s nest is sialic acid, which is beneficial for cognitive function. Meanwhile, the aromatic amino acid tyrosine has antidepressant and analgesic properties.

Bird’s nest is known for its benefits to the skin, brain, bone, immune system, and diabetes management. It also supports a healthy pregnancy and fetal development.

Chinese yam

“The herb Chinese yam contains diosgenin, which has been found to promote neuron growth and brain function. It is high in fiber and makes you feel full faster, thereby reducing food intake. In addition, it is used in TCM to strengthen the Spleen and enhance digestion, including metabolism. These play a role in weight management. Women with hormone-associated gynecological conditions should consume with caution,” stated Physician Lim.

Hawthorn fruit

“Hawthorn fruit is rich in antioxidants, benefits Heart health and lipid profile, lowers blood pressure and aids digestion by increasing metabolism. Studies in fat and cholesterol-induced rodents suggested that hawthorn fruit helps to improve lipid metabolism in the serum, Liver, and adipose tissue, and may potentially reduce lipid storage,” Physician Lim stated. 

She cautioned, “However, pregnant women should not consume hawthorn fruit. Those with medical conditions and medications should also consult a professional before consuming hawthorn fruit.”  

Vitamins and Supplements Are Just The Beginning

Remember, no matter what your New Year’s resolution is this year, vitamins and supplements are just the beginning. There are many other things you can do to support your health year, starting with adding more TCM to your wellness routine.

“TCM is tailored to an individual’s needs and body constitution. Its concept of holism sees an individual as a whole, thus treating the root cause of the problem. In turn, the goals associated with the root cause will be achieved. There are various approaches to achieve this, such as dietary advice, herbal prescriptions, tuina, and acupuncture. These things make TCM more palatable,” concluded Physician Lim.

For more information about how to holistically support your goals this New Year, seek the professional help of a registered TCM practitioner.