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Best Supplements to Take If You Sit All Day, According to a Dietitian

Whether you're constantly behind a computer or hanging out on the couch, you may consider trying these health-boosting supplements.
FACT CHECKED BY Olivia Tarantino

Living a sedentary lifestyle is the standard for many people, especially if they have a desk job that keeps them sitting on their bottoms for 8+ hours a day.

Unfortunately, living a lifestyle that doesn't involve a lot of movement is linked to a slew of negative health effects, including weight gain, back and shoulder pain, and an increased risk of developing diabetes, according to the Center for Disease Control and Prevention (CDC).

If you are one of the many people who find themselves sitting for most of the day, one of the best things you can do to support your health is to get off of your bottom and move your body. Even a quick 10-minute walk around the office can have a profound effect on your health, your energy level, and your mood. See: Side Effects of Walking Just 10 Minutes Per Day, Says Science.

Along with getting your blood flowing and your body moving, there are some supplements that people who are mostly sedentary can consider to help support certain aspects of their health too. Read on, and for more on how to eat healthy, don't miss 7 Healthiest Foods to Eat Right Now.

Turmeric and Black Pepper


Neck and back pain can be a real pain in the neck (pun intended), especially if you are not sitting with proper alignment.

Some people find that taking a turmeric supplement helps offer some neck and back pain relief, thanks to the spice's ability to reduce inflammation, and in turn, the feeling of pain.

The active component in turmeric called curcumin is to thank for the positive effects. One study showed that taking curcumin extract at a dose of 1,500 milligrams per day reduces pain as effectively as taking 1,200 milligrams of ibuprofen, and with fewer side effects.

When choosing a turmeric supplement, try and take one that includes black pepper extract as well, as the black pepper helps the body absorb the curcumin. Zhou Nutrition Turmeric contains a perfect blend of turmeric and black pepper extract to potentially offer some serious relief.

$18.49 at Zhou Nutrition
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Krill Oil

krill oil

Since high sedentary behavior is linked to an increased risk of both depression and anxiety, finding ways to combat this concern is key.

Omega-3 fatty acids have antidepressive properties and have been shown to improve depressive symptoms in those with a diagnosis of this condition. Since most Americans are not getting the recommended amounts of fish in their diet, supplementation may help bridge the gap and, in turn, help manage their mood.

Taking a krill oil supplement, like Kori Krill Oil, can help fuel the body with these key fatty acids. Krill Oil may provide superior absorption over fish oil because it delivers Omega-3 EPA and DHA in its natural phospholipid form. Krill Oil retains phospholipids but they are lost during the manufacturing process of Fish Oil supplements. This also eases digestion and eliminates the fishy burps that many people experience with fish oil.

$19.97 at Walmart
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Lutein and Zeaxanthin


If you are sitting for the majority of your day, chances are that you are staring at screens, which can do a number on your eye health. Thank that blue light that is emitted from places like your computer screen or TV that can cause eye damage and ultimately lead to a diagnosis of macular degeneration if you are not careful.

The carotenoids lutein and zeaxanthin have been shown to protect the eye from harmful rays, essentially acting like "sunglasses" for your retina. Especially if you are not eating a diet rich in colorful fruits, veggies, and egg yolks, taking a lutein and zeaxanthin supplement, like a combo made by Now Nutrition, can be helpful.

$16.81 at Amazon
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Vitamin C

vitamin c supplements

Believe it or not, but living a sedentary lifestyle is linked to a weaker immune system. And while there is no supplement that can offer the same immune-supporting benefit as exercise participation can, including a boost of vitamin C by taking a supplement like Nature Made Vitamin C may help keep your immune health in fighting shape.

$11.99 at Amazon
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Vitamin D3

vitamin d3 supplements

Unless you are one of the few people who are living a sedentary and outdoor life, your body is likely not getting the sun exposure that it needs to produce vitamin D, a nutrient that plays many roles in the body including immune support and mood balance.

Close to 50% of Americans are vitamin D deficient, thanks to our indoor lifestyles, and need to slather on SPF every time we do go out in the sun.

Including a vitamin D supplement is a good idea if you are spending the bulk of your day indoors. And including one in the D3 form, like CVS brand vitamin D, can fuel your body with this important nutrient in the form that is most acceptable to health care providers.

$19.79 at CVS Pharmacy
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Lauren Manaker MS, RDN, LD, CLEC
Lauren Manaker is an award-winning registered dietitian, book author, and recipe developer who has been in practice for almost 20 years. Read more about Lauren