This post has to start with a disclaimer. We are not medical professionals. Before you start any kind of fitness, nutrition or supplement program; consult a physician first.

Chances are though your daily diet is lacking in these essential items, and a supplement is the best way to go to ensure you’re staying healthy. These are five vitamins and supplements that can improve your health and well-being and prevent long-term diseases.

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A daily multivitamin is an essential supplement, according to many medical professionals. It’s recommended the vitamin include A, C, D, E and K as well as potassium, zinc and iodine. Make sure the label says it has 100 percent of the daily value of those vitamins, trace minerals, and cleansers.

Doctors also suggest breaking the vitamin into two pieces and taking one in the morning and one in the evening. That will help to maximize the absorption.

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Vitamin D can be found naturally in things like milk, spinach, and the sun. But if you can’t get it into your regular diet, Vitamin D supplements are said to be the most beneficial to take in supplement form. It helps ward off the flu and can improve bone health, including preventing osteoporosis. It may also protect against some forms of cancer. You should be getting 1,000 international units of Vitamin D every day.

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Zinc has been a proven supplement to help fight things like the common cold and the flu. In a recent study, the supplement reduced the duration of the cold in participants compared to those who just had a placebo. According to the Trusted Touch Healthcare, experts suggest if you feel a cold coming on, take zinc instead of Vitamin C, which does not provide the same level of protection.

Omega-3 fatty acids are in fish oils. These vitamins are good for heart health as well as the brain. Fatty acids can help with joint pain too because they lubricate joints. Doctors recommend taking a supplement with DHA instead of ALA and EPA, which are the other types of Omega-3s. The recommended dose is 600 milligrams of DHA daily.

Niacin or Vitamin B3 is said to help in the prevention and treatment of several conditions, including high cholesterol, Alzheimer’s disease, diabetes, and headaches. But don’t just start taking it over the counter, as in most cases prescription strength does as needed. Daily supplements have been proven to show a reduction in the chance of a stroke or heart attack.