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8 Nutritional Supplements That Everyone Should Know About

5 min read
Last Updated on 27 November, 2023

Due to various advances in technology over the past century, people have become increasingly sedentary, especially office workers. Nowadays, office work is mostly done over computers and telephones, and as a result, physical activity has become a rare sight in workplaces.

Though these advances have made work far easier and efficient, there are certain drawbacks as well. Spending long hours at work every day sitting and staring at computer screens could give rise to physical problems such as bad posture and back pain. It can also cause one to suffer from mental health problems such as increased stress and anxiety.

Thus, it is safe to say that the life of people working in an office is, in most cases, an unhealthy one.

But as time progresses, people are learning new methods and making discoveries and inventions which improve their health. For example, people are now aware of the benefits of physical exercise, and many have made efforts to implement it in their lives.

Also, with the increasing rates of chronic health problems, studies have highlighted the importance of eating a healthy balanced diet. People around the world are becoming more conscious about such issues and have started taking similar measures.

Even employers have started to provide health and wellness programs to encourage physical activity and healthy eating among their employees.

One boon in the field of health and wellness is dietary supplements. Dietary supplements are intended to provide nutrients that we may not obtain in sufficient quantities in a normal diet.

They are generally consumed orally in a capsule/tablet, powder, or liquid form. Some examples are vitamins, minerals, and protein. Various dietary supplements serve specific purposes, such as weight loss and muscle gain. All in all, they are very popular among busy people due to their efficiency.

If you are an office goer and are interested in healthy living, you must already be eating healthily and exercising regularly. In addition to these, supplementing with nutritional supplements can prove very beneficial in improving your health. It can also help you to prevent and treat health problems.

Here are some reasons why dietary supplements are so popular -

  • They are easy to consume and digest.

  • They prevent nutritional deficiencies.

  • They are easy to carry.

  • You can get a nutritional supplement of almost every nutrient, even those found in rare quantities in whole foods.

  • They have long shelf lives.

  • They help improve athletic performance, control weight, treat disorders, and combat illness.

With thousands of vitamins and supplements available in the market, each claiming to provide a plethora of benefits, how do you know which one to take? Well, this is what I will help you learn in this article.

Here are eight dietary supplements for office workers to enhance productivity and live better lives -

Vitamin D

When working in an office, you are mostly indoors all the time, away from the sun. This deprives you of one of the most important nutrients your body requires, i.e., Vitamin D.

Vitamin D is produced naturally by our bodies when exposed to sunlight. It is necessary for the absorption of calcium to build bones and keep them strong. It also helps strengthen the immune system. It is very important for a healthy life and a lack of which can cause brittle bones.

As an office worker, Vitamin D supplements will help you to curb this deficiency. Aim for at least 3000 IU of VItamin D a day to make sure your bones are strong and healthy.

Fish Oil

Fish oil supplements contain essential Omega-3 fatty acids from fatty fish like salmon and mackerel. Omega-3s are essential fatty acids used by the body for different functions like strengthening bones, reducing swelling, etc.

Fish Oil is undoubtedly one of the most versatile supplements that you can take. It supports joint and heart health, improves skin, hair, and brain health, regulates blood pressure, reduces inflammation. It does it all.

Take a fish oil supplement to increase your intake of Omega-3 fatty acids and reap their benefits.


Iron is a mineral in our body that plays a crucial role in the production of oxidative energy. It helps in the production of red blood cells, keeps blood fully oxygenated, and prevents anemia. It also helps to regulate blood pressure.

A deficiency of iron can cause a low red blood cell count and prevent the body from producing enough hemoglobin. It can also cause fatigue.

Taking an iron supplement can help increase the levels of iron and hemoglobin in your body, helping you become healthier and more active.


Magnesium is an essential mineral required for more than 300 enzymatic reactions within the body, such as food metabolism and absorption of fatty acids. Magnesium also helps in improving sleep quality.

But ironically, most people around the world are deficient in magnesium. 50% of the US population is deficient in magnesium.

As an office worker, your life is usually full of workplace stress and heavy work demands. Thus, you need to consume an adequate amount of magnesium daily to keep your body and mind functioning properly. You can make sure that you do this by taking a good magnesium supplement.

Vitamin C

Vitamin C is one of the most important vitamins that our bodies require for proper functioning. It is required for the growth and repair of all body tissues, the collagen formation, wound healing, strengthening the immune system, etc.

But, this is also a nutrient that most people are deficient in, especially employees suffering from stress. This is because stress causes the body to flush out its Vitamin C storages and, as a result, weakens its immune system.

This is why you should consume Vitamin C supplements regularly. It can also help you to combat the side effects of staring at your screen for long periods, such as dry eyes. Most importantly, you will be able to keep sickness at bay and increase your productivity at work.


Curcumin is the key component of turmeric, a spice that has highly beneficial medicinal properties and is used to add yellow color to delicious curries.

Curcumin has a very high amount of antioxidants. It reduces inflammation in muscle strains and arthritis and has anti-cancerous properties.

If you are concerned about your long-term health, you should start supplementing with curcumin immediately.


Due to heavy workloads and crunching deadlines, workplace stress is an unavoidable aspect of a corporate employee’s life. Workplace stress is one of the main factors affecting employee health. It impedes decision-making and one’s ability to handle situations tactfully.

An adaptogenic herb, Ashwagandha is renowned throughout the world for its stress-reducing properties. It does so by regulating cortisol, the stress hormone. The regulation of cortisol improves the body’s ability to respond to stress neurologically and physiologically.

Incorporate ashwagandha supplements in your diet to help combat stress and manage it better. By managing stress, you will be able to improve your output at work and also be able to maintain good overall health.

Whey Protein

Whey protein is a complete, high-quality protein containing all essential amino acids. It is obtained from whey, a liquid that is separated from milk during cheese production.

It is a very fast-digesting source of protein and is highly popular among athletes and bodybuilders who want additional protein in their diet.

Working in an office can restrict you from consuming enough protein as you may be short on time. This is where a whey protein supplement can come in handy. A scoop of whey protein powder provides 25g of protein on average, and it can be consumed very easily.

So, which supplement are you going to include in your diet from now on? Feel free to let us know in the comments below.

Besides working as a content marketer at Vantage Circle, Shah Alif Ahmed is also an internationally certified nutrition specialist, competitive bodybuilder and a musician. For any queries reach out to

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