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6 Supplements to Consider in the New Year

by Dr. Nancy Rahnama

Director of Health & Nurition

Even those of us that enjoy cooking don’t always find the time to make nutritious recipes for every meal, which can leave us lacking the nutrients we need for optimum health. Thankfully, we have access to supplements that allow us to consume those missing vitamins, minerals, and other essential nutrients, topping them up so we reach our daily minimums. Let’s look at a few of the most important supplements and why they’re so good for our health.

6 Supplements to Consider Taking in the New Year

1. A Multivitamin

A multivitamin is one of the most common supplements people choose to take because it’s a catch-all approach to getting the vitamins and minerals the body needs.

Multivitamins often include vitamins A, B, C, D, E, and K. The right multivitamin can support your immune system and reduce your risk of becoming anemic and catching a common cold or flu. However, it’s worth looking into the ingredients of your chosen multivitamin and making sure you’re not taking too much of a certain vitamin. While most excess vitamins will likely be passed with urine, it’s good to know how much you’re ingesting, just to be on the safe side. certain vitamins like Vitamin A, D, E or K can be taken in excess.

My Immunity Multi multivitamin contains 26 different vitamins and minerals in the ideal quantities to support your daily health.


2. Vitamin D

Often referred to as the sunshine vitamin, vitamin D plays a large role in immunity, mental health, bone health, and skin health. This naturally occurring compound helps to regulate the body’s use of calcium and phosphorus, making it crucial for bone and tooth formation. One study even linked moderate vitamin D deficiency with knee and hip pain in older adults.

Vitamin D is produced naturally by skin cells when we’re exposed to the sun, but 40% of Americans are deficient in vitamin D. It’s also worth noting that foods naturally containing vitamin D are rare, so this vitamin is worth taking throughout the year, especially if you spend a lot of time inside.

I consider this one of my essential vitamins, so make sure you’ve got my Vitamin D supplement on your to-buy list.


3. Probiotics

It is said that the average body has anywhere between 30 and 300 trillion bacteria living inside of it. Most of these bacteria help the body to function, so we need to maintain a balance within our guts to ensure the good bacteria continue to help our bodies to thrive.

Balancing the gut microbiome with good bacteria promotes digestive health, immune strength, weight maintenance, and brain health.

Probiotics are living microorganisms that provide health benefits when we ingest them. They can be found naturally in fermented foods like sauerkraut, kimchi, tempeh, miso, and natto (a Japanese fermented bean dish). If those types of foods aren’t common in your diet, you can always take probiotic supplements.

My probiotic also contains turmeric , black pepper and green tea, which are particularly beneficial for those who suffer from constipation, IBS, and internal inflammation. You can find Bio Restore here.


4. Omega 3

An omega 3 supplement containing good fatty acids help with heart, brain, skin, and even eye health. Omega 3 fatty acids can reduce the risk of abnormal heart rhythm (arrhythmia), heart attack, stroke, and sudden cardiac death in those with heart health issues.

It can also reduce your risk of getting a blood clot and early-onset type 1 diabetes. Similarly to vitamin B12, omega 3 supplements are often taken by vegetarians and vegans as it’s primarily found in fatty fish like salmon, tuna, herring, and mackerel.

I recommend my Omega Supreme as it is a powerful blend of omega aids.


5. Protein powder

This is generally one of the most enjoyable supplements to ingest. Protein powder comes in various flavors these days, so you can enjoy a chocolate or vanilla shake while reaching your daily protein target. Proteins are the primary foundation of the body and are responsible for creating organs, skin, muscles, tendons, enzymes, hormones, neurotransmitters, and several other vital molecules.

Proteins contain smaller molecules called amino acids, which form long protein chains. These proteins are required for creating energy and supporting the essential functions that let the body operate.

Protein is hugely important for optimal health, but many people don’t get enough in their everyday diet. Foods like chickpeas, lentils, quinoa, tofu, eggs, and broccoli are excellent sources of protein besides meat, but I highly recommend supplementing your diet with a protein powder like my whey and plant-based protein powders – find them here.


6. Magnesium

This enzyme is responsible for nerve function, blood sugar regulation, and energy production. Magnesium deficiencies can often lead to chronic headaches and migraines, high blood pressure, and high blood sugar levels, while also being associated with feelings of panic and anxiety.

But it’s not just physical health that’s boosted by magnesium: supplements containing magnesium can promote a state of calm and muscle relaxation. When combined with pyridoxine, magnesium has been shown to make it easier to fall asleep. It can also help with indigestion, constipation, and bloating due to its low intestinal absorption rate.

Magnesium is included with some multivitamins, but not all, so consider adding my Rest & Digest magnesium supplement to your routine.

While supplements are not to be used as a substitution for a healthy diet, they are an easy way to ensure you’re meeting your micro-nutritional needs every day. The new year is the perfect time to reassess your supplement routine and make sure you’re covering all your bases.


Dr. Nancy Rahnama, MD, ABOM, ABIM, is a medical doctor board certified by both the American Board of Obesity Medicine and the American Board of Internal Medicine. Her specialty is Clinical Nutrition, that is, the use of nutrition by a medical doctor to diagnose and treat disease. Dr. Rahnama has helped thousands of people achieve their goals of weight loss, gut health, improved mood and sleep, and managing chronic disease. In addition to her private practice in Beverly Hills, she is also the co-founder and Director of Nutrition for Dr Nancy MD.

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Try our products risk-free. If you are unhappy for any reason, simply return it within 60 days of receiving it and we’ll give you a full refund. It’s that simple.