Best Supplements to Consider

best supplements sigma

There are several reasons why to consider supplements, be it for having nutrient deficiencies, certain health conditions, to boost your athletic performance, or simply out of convenience. Here are our top 3 picks when it comes to the best supplements to consider. We will guide you through and explain why you should consider taking them. Let us dive into them and make a difference to your lifestyle.


Magnesium is a mineral that is essential for many functions in our body. Processes such as regulating muscle and nerve function, blood sugar levels, blood pressure, and the making of proteins, bone, and DNA. The body does not produce magnesium by itself, so it is important to obtain enough magnesium through a healthy diet or supplements.

A magnesium deficiency can lead to a wide range of symptoms, including muscle cramps, weakness, fatigue, sleep disorders, and many other. We want to ensure you have your daily intake of magnesium and can lead a healthy diet.

With that said, magnesium supplements should be used with caution and only under the guidance of a healthcare provider, as taking too much magnesium can lead to side effects like diarrhea, nausea, and abdominal cramping.

Sources of Magnesium

Before considering supplements, we always suggest you look out for sources of magnesium in a healthy diet. You can check the recommended daily intake of magnesium in the table below, as well as some good sources of magnesium:

Age Male Female Pregnancy Lactation
Birth - 6 months
30 mg
30 mg
7 - 12 months
75 mg
75 mg
1 - 3 years
80 mg
80 mg
4 - 8 years
130 mg
130 mg
9 - 13 years
240 mg
240 mg
14 - 18 years
410 mg
360 mg
400 mg
360 mg
19 -30 years
400 mg
310 mg
350 mg
310 mg
31 - 50 years
420 mg
320 mg
360 mg
320 mg
51+ years
420 mg
320 mg
Avacado halves on dark background
  • One whole avocado
  • 58 mg of magnesium
Quinoa Seeds (cooked)
  • 1 cup
  • 118 mg of magnesium
dark chocolate
Dark Chocolate (70-85% cocoa)
  • 1 oz
  • 64 mg of magnesium
Spinach (cooked)
  • ½ cup
  • 78 mg of magnesium
Pumpkin Seeds
  • 1 oz
  • 73.4 mg of magnesium
Wild Salmon
  • ½ fillet Atlantic salmon cooked (5.4 oz)
  • 57 mg of magnesium
  • Medium banana
  • 32 mg of magnesium
  • 1 oz
  • 81.8 mg of magnesium
Brazil Nuts
  • 1 oz
  • 107 mg of magnesium
Oats (raw)
  • 1 cup
  • 276 mg of magnesium

5 Different Types of Magnesium Which are Often Used

There are many different types of magnesium, and it can be hard to select the right magnesium supplement for your own need. We are here to help you decide which magnesium type fits your needs the best:

Magnesium Citrate is a highly bioavailable magnesium type (which means your body absorbs it quickly). It can be used to help relieve constipation. However, milder products should be used whenever possible for constipation.

Magnesium Glycinate is as well highly bioavailable. It may help improve sleep quality and reduce anxiety. It is the safest option to correct a long-term deficiency.

Magnesium Taurate is a great choice for people with cardiovascular issues. It is easily absorbed and contains no laxative properties.

Magnesium Malate is yet another great choice for people suffering from fatigue. The malic acid contained in it is a vital component of enzymes that play a key role in ATP synthesis and energy production. It is as well highly bioavailable.

Magnesium Chloride is well absorbed orally. It is the best form of magnesium to take for detoxing the cells and tissues.

Best Supplements to Buy

After you have decided to take supplements to boost your overall well-being, we are happy to present you with our well trusted product suggestions for each type of magnesium:

Magneisum Citrate

Magnesium in the form of high-quality trimagnesium dicitrate derived from natural sources. 690mg trimagnesium dicitrate with 14.5% elemental magnesium per capsule. This amount corresponds to 100mg pure magnesium per capsule. This product has alkalising properties and is easily digested. Vegan, non-GMO, no additives. 120 capsules

Magneisum Glycinate

Magnesium in the form of magnesium glycinate. 752mg magnesium glycinate per capsule with 11.7% elemental magnesium. This amount corresponds to 88mg pure magnesium per capsule. Magnesium bonded to glycine as an amino acid chelate. Eases tension and is ideal for sleep, the nervous system, and as an energy source for the muscles. Vegan, non-GMO, no additives. 120 capsules

Magnesium Taurate

Magnesium Taurate is a complex of magnesium and taurine to support mental health and well-being and muscle function.

  • Magnesium Taurate is a complex of magnesium and taurine, providing a well-absorbed and used by the body form of magnesium
  • Effective – supports mental health and well-being and muscle function
Magnesium Malate

Magnesium in the form of magnesium malate with the purity of 98.28%. Fruit acid chelate from malic acid. Especially high bioavailability, easily digested, and alkaline-forming. Particularly effective form of magnesium for energy metabolism, performance enhancement, and nerves. 717mg magnesium malate with 13.94% elemental magnesium per capsule (100 mg). Vegan, non-GMO, no additives. 120 capsules

Magnesium Chloride

The No.1 trace element/magnesium complex produced in the USA by MEGA MAG Trace Minerals: natural, organic, ionic, easily digested, and bioavailable. 36% magnesium chloride (10% elemental magnesium) as well as 65+ beneficial trace minerals. Produced at the Great Salt Lake in Utah with the help of solar power. This product does not contain harmful substances and is low in sodium (up to 99%). Vegan, no additives. 97ml


Whether or not you take any of the suggested supplements is completely up to you. As already mentioned, most people have a magnesium deficiency, and the body does not produce magnesium by itself. Even if you do not feel that you have a magnesium deficit, you can tackle a specific part of your lifestyle, for example, to improve your sleep or your muscle regeneration. Do not hesitate, and your body will thank you.

Vitamin D3

Vitamin D3 is vital for healthy bones and teeth, proper immune system function, muscle strength, and even regulating mood and sleep patterns. But if you are not getting enough sunlight or vitamin D3-rich foods in your diet, you are putting your health at risk.

Now is the time to make some changes! Start spending more time outside, add vitamin D3-rich foods like fatty fish and egg yolks to your meals, or take a vitamin D3 supplement to increase your levels. Do not make excuses or put this off any longer – your health is too important to ignore. Dive in with me on how you can take your health into the next level.

Sources of Vitamin D3

We are dedicated to providing you with valuable information and resources to help you make decisions about supplementation and your health. However, we are not healthcare professionals and do not take liability for any adverse reactions or health concerns that may arise from changes in your vitamin D3 intake.

For those reasons, please consult with your healthcare provider before making any changes to your vitamin D3 intake. While vitamin D3 is essential for our overall health, it is crucial to ensure you are taking the correct dosage and it is safe for your unique health situation. Everybody is different, and factors such as age, weight, and underlying medical conditions can impact how much vitamin D3 is needed.

So before considering taking supplements, we take the same approach as before. We will determine how much vitamin D you need and what sources of vitamin D there are.

Below you can check the table for the daily recommended intake for healthy people, as well as some good sources of vitamin D3. The units stand for International Units (IU) and micrograms (mcg).

Age Male Female Pregnancy Lactation
0 - 12 months
400 IU / 10 mcg
400 IU / 10 mcg
1 - 13 years
600 IU / 15 mcg
600 IU / 15 mcg
14 - 18 years
600 IU / 15 mcg
600 IU / 15 mcg
600 IU / 15 mcg
600 IU / 15 mcg
19 - 50 years
600 IU / 15 mcg
600 IU / 15 mcg
600 IU / 15 mcg
600 IU / 15 mcg
51 - 70 years
600 IU / 15 mcg
600 IU / 15 mcg
> 70 years
800 IU / 20 mcg
800 IU / 20 mcg

The best sources of vitamin D3 are fatty fish such as salmon, swordfish, tuna fish, herring, sardines, and many more. Other sources like the shiitake mushroom (which is also a very healthy type of mushroom), egg yolks, cow milk, and soy milk are good sources of vitamin D. 

Also, do not forget the best way to get your vitamin D intake is to expose your skin around midday, as the sunlight is at its highest point and your body may manufacture it most efficiently around that time of the day.

A study concluded that 30 minutes of midday summer sun exposure in Oslo, Norway is equivalent to consuming 10’000 – 20’000 IU of vitamin D. Take into account that depending on your location, your health condition, and skin tone, these values might vary a little.

  • 3.5 ounce (100g)
  • 526 UI or 66% of the DV (Daily value)
  • Wild salmon can contain up to 160% of the DV
  • Wild and farmed salmon are very good sources of vitamin D3 and other nutrients nonetheless
Soy milk
  • 1 cup (237mL)
  • 100 – 119 UI or 13-15% of the DV
  • Source of vitamin D2

Different Types of Vitamin D

When it comes to vitamin D there are two main types vitamin D2 and vitamin D3.

Vitamin D2, also known as ergocalciferol, is typically found in plant-based foods and is not as effective as vitamin D3 in raising our vitamin D levels.

Vitamin D3, also known as cholecalciferol, on the other hand, is a type of vitamin that our bodies produce when we are exposed to sunlight. It is also found in animal-based foods and is more potent in raising our vitamin D levels than vitamin D2.

While taking vitamin D3 is crucial for our health, it is also important to take it with vitamin K2. Why you ask? Because vitamin D3 helps our bodies absorb calcium, while vitamin K2 helps to direct that calcium to our bones and teeth, where it is needed most. Without enough vitamin K2, calcium can build up in our arteries, leading to health problems like cardiovascular disease.

Best Supplements to Buy

We trust that with this high-quality product, you will not have any problems regarding the supplementing of vitamin D3, in fact, I buy my supplements too at Sunday Natural and have not been disappointed by the quality and service they provide.

VITAMIN D3 + K2 MK7 2,500 IU + 100µg All-Trans 300 Drops

300 drops containing 2,500 IU vitamin D3 + 100µg K2 each. Vegetarian, custom-made active ingredient from the USA with no hidden additives, and 100% all-trans K2 MK7 from Norway (K2VITAL® by Kappa). Embedded in high-quality, protective MCT carrier oil (coconut) produced in Germany. Optimal bioavailability, non-GMO, produced in the EU. 10ml amber glass bottle with glass dropper.

VITAMIN D3 + K2 MK-7 5,000 IU + 200µg 300 Drops
VITAMIN D3 + K2 MK7 10,000 IU + 200µg 300 Drops


Remember, vitamin D2 and D3 are crucial for our overall health, but if you are looking for the most effective way to boost your vitamin D levels, focus on vitamin D3. And, always make sure to take vitamin D3 with vitamin K2 to protect your cardiovascular health. That said, do not just rely on supplements and get your nutrition and daily intake of sun exposure right.


Yet another beneficial supplement you should consider is omega-3. Omega-3 fatty acids are essential nutrients that our bodies need to function. They play a crucial role in brain health, cardiovascular function, and overall well-being. Research has shown that consuming adequate amounts of omega-3s can provide numerous benefits, including reduced inflammation, improved cognitive function, and lower risk of heart disease.

However, despite their importance, many people do not consume enough omega-3. That is why it is crucial to include omega-3-rich foods in your diet or consider taking a high-quality omega-3 supplement to ensure you are meeting your daily needs.

So if you want to improve your brain function, support a healthy heart, and promote overall wellness, don’t overlook the importance of omega-3. Make them a priority in your diet and supplement regimen.

Additional Information on Omega-3

Omega-3 fatty acids are essential nutrients that our bodies need to function properly. There are three types of omega-3s: ALA (alpha-linolenic acid), DPA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). ALA is found in plant-based foods like flaxseed and chia seeds, while DPA and EPA are mainly found in fatty fish like salmon and tuna.

Research has shown that consuming adequate amounts of DPA and EPA can provide numerous benefits, including reduced inflammation, improved cognitive function, and lower risk of heart disease. While ALA is also beneficial, our bodies can only convert a small amount of it into DPA and EPA.

Why is this information crucial? To choose the right supplement, you need to know what to look out for. A high-quality supplement contains a high amount of DPA and EPA, that is what you should be looking for.

Sources of Omega-3

As before, please check with your healthcare provider before taking any supplements even tho too much omega-3 is not a big issue as with vitamin D. We have prepared a reference for an optimal intake of EPA and DPA, as those are the omega-3 fatty acids we need to focus on:

Age Healthy Male and Female
4 - 12 years
2000mg EPA+DHA per day
13 - 18 years
2000 - 3000mg EPA+DHA per day
18+ years
3000 - 4000mg EPA+DHA per day

These intakes are higher than other health organizations suggest as they suggest the minimum rather than a recommendation for optimal cellular health and functioning.

Here are some good sources of omega-3:

  • 3.5 ounce (100g)
  • 4’580mg of EPA and DHA combined
  • 3.5 ounce (100g)
  • 2’150 of EPA and DHA combined
Chia Seeds
  • 1 ounce (28g)
  • 5’050mg of ALA
  • 1 ounce (28g)
  • 2’570mg of ALA

Best Supplements to Buy

So you do not have to go out of your way and search for the best supplements, we got you covered. Below are our most trusted and best choices of omega-3 with regard to a high EPA and DHA.

California Gold Nutrition Omega 800 Pharmaceutical Grade Fish Oil

California Gold Nutrition Omega 800 Pharmaceutical Grade Fish Oil is a convenient daily supplement that makes it easy to add more omega-3s to your diet, as it is specifically designed for individuals looking for an ultra-concentrated, once-daily softgel. 

Omega-3 Elite

Omega-3 is an essential fatty acid that your body can’t make itself, so you have to get it from your diet. It’s found naturally in fish oil — meaning it can be difficult to get enough of it from what you eat alone.

If you don’t think that you eat enough fish or omega-3 food rich-foods, our Omega-3 Elite is the perfect fuss-free addition to your daily routine.


Look for a product high in EPA and DHA to get your daily recommended intake of omega-3. Incorporating those types of omega-3 fatty acids into your diet can have numerous health benefits, including reducing inflammation, improving cognitive function, and lowering the risk of heart disease. So if you want those benefits, do not forget to consume your daily intake of healthy omega-3 fatty acids.

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