Vitamin and mineral supplements can't replace a bad diet however, supplements coupled with a healthy, nutrient-dense diet can aid in obtaining optimum levels of all important vitamins and minerals. As we get older, it becomes more important to ensure we leverage vitamins and minerals to maintain a healthy and functional body.
What supplements everyday? What to Avoid? When to take them? What is water soluble vs. fat soluble? What to take while fasting? It can become so overwhelming....
Some of my thoughts around Supplements for everyday health and wellbeing
❤️ Vitamin D3 ❤️Zinc
❤️Magnesium ❤️ Potasium
❤️ Vitamin K-2 ❤️ Berberine
⛔ Avoid Fish Oil Supplements
❤️ Stay hydrated️ :drink 1/2 your body weight in ounces per day (not during meals)
❤️ Take vitamins in the evening for better absorption
Focus on building a plan and figure out how to stick to it daily as a routine.
Vitamin D3 (#1 Common Deficiency): Function
❤️ Helps improve mood, aid immune function, fight off cancer, burns body fat, and improves bone health.
❤️ Always take D3 with K2
❤️ Deficiency symptoms: Low moods, hormonal issues, and insult resistance
❤️ Food Sources: Salmon, Sardines, Tuna, Eggs, the sun
❤️ Supplement: D3 + K2
❤️ Dose: 1,000-2,000 IU or up to 5,000IU if levels are below 50
❤️ Fasting: No, it is fat soluble and needs fat to be absorbed
Magnesium (#2 Common Deficiency): Function
❤️ It was mainly found in healthy water supply in paleo days (as much as
200mg per liter) but most bottled and tap water do not contain significant
amounts anymore.
❤️ Naturally lowers blood pressure and migraines by relaxing blood vessels
❤️ Food Sources: Spinach, Swiss Chard, Sunflower Seeds, Almonds
❤️ Supplement: Look for Magnesium Glycinate for evening relaxation
Dose in the evening before bed
❤️ Supplement: Magnesium L-threonine is especially good for brain function
❤️Dose: in the morning, with or without food
❤️Fasting: Yes, you can take while fasting
❤️Magnesium Citrate - it doesn't absorb well and can causes diarrhea
Vitamin K-2
❤️ Regulates Calcium Metabolism
❤️ Gets calcium to where it should be (bones) and keeps it out of where it shouldn't be (plaque, stones)
❤️ Food Sources: Cheese (Gouda), butter, Egg yolks, ground beef
❤️ Supplement: Look for MK7 K2
❤️Dose: 100-200 mcg per day with a meal and D3 (preferably at bed)
❤️Fasting: No, skip if fasting or on your fasting days
⛔Avoid - taking on an empty stomach
Glycine
❤️ Acts as a neurotransmitter in the central nervous system and it has many roles such as antioxidant, anti-inflammatory, improves sleep quality, helps with muscles & joint repair
❤️ It can help with improved metabolic disorders and digestive system
❤️ Supplement: 4-6 grams daily
❤️it comes in powder or capsule form. I like to use the powder in my coffee, it has a slight sweet taste. I take 3 grams at night 1 hour prior to bed
Zinc:
❤️ We lose a lot of Zinc when we sweat. Thyroid is a zinc hog and requires a lot.
❤️ If you have "white spots" on your nails, you are zinc deficient
❤️ Craving something "Sweat" or "Salty" after a meal, could indicate zinc deficiency
❤️ Food Sources: Oysters, red meat, asparagus, spinach
❤️ Supplement: Zinc
❤️Dose: 15-50 mg per day (I recommend working up to 50 MG per day)
❤️Fasting: Yes
Multi Vitamin -
I like Vital Nutrients Minimal & Essential: https://a.co/d/6nWIdlw
❤️This includes your A, C, Selenium, Copper, and Chromium
Potassium: Only if
❤️ Helps preserve lean muscle mass during weight-loss.
❤️ Prevents cramping and fatigue
❤️ Deficiency symptoms: Low energy, heavy legs, salt cravings, dizziness
❤️ Food Sources: Brussel Sprouts, Tomatoes, Bell Peppers, Avocado
❤️ Supplement: Potassium or Potassium with Iodine
❤️Dose: 99 mg twice per day (Take 1 in the morning and 1 in the evening)
Supplements that can aid in weight-loss and long term health
⛔Magnesium Deficiency and/or potassium deficiency
❤️ Potassium - 200mg potassium: (watch closely if you are on blood pressure medications): Keeping your potassium levels up helps to safeguard your lean muscle mass during weight loss. Potassium prevents cramping and fatigue. A deficiency in potassium causes low energy, heavy legs, salt cravings, dizziness, and you may cry easily.
❤️Magnesium glycinate - up to 800 MG at bedtime
❤️Bone Broth: Adding 1 cup of bone broth and replacing snacking is a great option.
Brands: Fond: Pasture raised organic/non GMO: https://a.co/d/7Qi8d2C
Kettle & Fire: https://a.co/d/iI0wyEh (They also have soups)
❤️Zinc: Crave salty or something sweat? Zinc is great for everyone and not just when trying to lose weight. We lose a lot of zinc as you sweat. Thyroid is a zinc hog and requires a lot. Athletes are typically low. White spots on nails. Start adding slowly. Start with 15mg and move up to 50mg daily with or without food.
❤️ L-Carnitine Supplement: 3 mg per day in the morning. Transports fat to the part of the cell that burns it off (the mitochondria).
❤️ C0Q10: 400 mg per day (morning). Increases the amount of mitochondria where you burn fat.
❤️L-Glutamine: L-glutamine acts like a second level of blood sugar to stop cravings
❤️Creatine: Helps build muscle and speed up muscle recovery. Take daily after workouts. y
Sometimes it is helpful to just list what you SHOULDN'T Do
⛔Avoid Fish Oil Supplements - Swap for Cod Liver Oil
⛔Avoid Supplements with these ingredients:
Carrageenan Sodium Benzonate
Natural Flavors Sugar or artificial Sweeteners
⛔Avoid processed foods: These foods include extra ingredients your body doesn't need and often includes seed oils, added sugars, which cause inflammation and contribute to weight gain.
❤️ DISCLAIMER: Please always check with your primary health care provider before starting any supplement regime. More importantly, it is critical to monitor your numbers and levels of which you are on medication for insulin, thyroid medication, blood pressure, whatever it may be. With this diet and specific supplements, you begin to heal and you may over time be able to reduce or eliminate the need for certain medications. ❤️