Okay, so there are a lot of supplements and vitamins out on the market. Because of the conflicting information out there, it can be overwhelming deciphering the uses, benefits and which ones you actually need. So yes, you can take a palm full of vitamins and supplements but are they really helping to optimize your health?
Let’s first remember that supplementation should not be used to cover up poor eating habits. You should always try to get your vitamins and minerals through whole foods to cut down on the amount of supplementation you need. I truly recommend talking to your physician to determine if you have any vitamin or mineral deficiencies.
With all that being said, I will break down the 4 vitamins and supplements that you should consider incorporating into your vitamin and supplement regimen.
Magnesium
Magnesium is a mineral involved in many biological functions (especially neurological functions), it is very important, but many people are deficient in this mineral – 80% of the population. A deficiency in magnesium may lead to trouble sleeping, anxiety, migraines and brain fog. Having a poor diet or not having proper gut health may make it difficult for the body to absorb magnesium.
How to implement it:
Magnesium comes in many different forms – pills, powders and oils. Magnesium citrate is the most common supplement out on the market and it is great to use but if you are looking for a form of magnesium that is a little easier for the body to absorb you should give magnesium glycerinate a try. It is best to take magnesium right before bed, as it will aid in sleep, relax your muscles and calm the neurotransmitters when it is time to wind down for the day.
Recommended Dosage:
350 mg/day.
Probiotics
Probiotics are live bacteria that can help restore the gut to healthy state. Our gut plays a major role in our overall health. The microbiome (all the healthy bacteria that can be found in our gut) is responsible for helping to control digestion, it benefits the immune system and so many other important functions. As Hippocrates once said, “All disease begins in the gut.” It is so important to keep the balance of health bacteria in your gut to optimize your health and probiotics help to do that.
How to implement it:
There are some foods (typically fermented) and drinks that contain healthy bacteria such as kefir, sauerkraut, kimchi, yogurt and kombucha. Eating these foods will help to improve your microbiome. A probiotic supplement (like this one) is also a great way to restore your healthy bacteria. Eating prebiotic rich foods such as garlic, onion, asparagus, oats and cocoa will help to fuel the probiotics and amp up their functions.
Recommended Dosage:
No specific dosage recommendation but getting a probiotic make sure that it includes the bacteria strain Lactobacilli.
Turmeric
Inflammation is the cornerstone of many health issues. Turmeric is a spice that contains the powerful antioxidant curcumin. Curcumin is a great natural anti-inflammatory and great supplement to add to your health regimen.
How to implement it:
Unless you have chronic inflammation (arthritis, inflammatory bowel diseases, etc.) it isn’t necessary to take turmeric every day. Simply adding the spice to your foods can allow your body to benefit from it’s anti-inflammatory power. Turmeric supplements is the form of capsules are also a good option for those needs a to control inflammation more.
Recommended Dosage:
If you are just looking to just control slight inflammation 2 grams is a great place to start. If you have high levels of inflammation up to 10 grams can be taken to help decrease the inflammation.
Zinc
Zinc plays a role in increasing white blood cell count, fighting off infection and releasing antibodies. All of these roles are important to health but unfortunately our bodies have no way of storing zinc. Because of this, it is important to get enough zinc daily through foods and supplementation.
How to implement it:
Pay attention to your zinc intake in your daily food intake. If you are eating well-balanced meals, you will likely be able to get the proper amount of zinc needed daily. However, if you find that you are lacking in the zinc department, a zinc capsule is a great way to supplement. If you find yourself coming down with a cold, zinc can help to reduce cold symptoms and can also cut down on the duration of your cold.
Recommended dosage:
15-30 mg/day
Supplementation needs vary person to person. Many of these nutrients can be found in a multivitamin but if you are lacking in certain vitamins or minerals it may be best to take those supplements separately to ensure that you are meeting the dosage that you need. Again, it is best to try to get all of these nutrients from whole foods but taking vitamins and supplements can help those who are struggling to meet the daily recommended value of these vitamins and minerals.
Equip | Encourage | Empower 