Supplements are a thing!
Here is the thing….supplements don’t have to be complex. They shouldn’t be what we live off of to provide our micronutrients. We should get most of what we need by eating clean, exercising and being outside in some sunshine. However, we do have to fill in the gaps with some supplementation depending on what our deficiencies are, where we live and what our biological make up is.
Here is a simple list of my most imperative recommendations based on living in Minnesota.
- Get tested for Vitamin D and see if you are deficient. We get vitamin D mainly through exposing our skin to sunlight. Since that’s not always possible and some of us absorb sunlight and produce vitamin D in different ways and at different rates, we should get tested to see what our levels are. Vitamin D can be a game changer when it comes to our ability to produce certain hormones that are vital in staving off the aging process. Vitamin D is not just responsible for healthy teeth and bones. Low levels are linked to obesity and heart disease. And it’s no coincidence that cold and flu season occurs in the winter months when it is virtually impossible in Minnesota for our bodies to produce vitamin D from the sun. You can go online and do at-home testing or you can go to your doctor. The blood test you need is called a 25(OH)D blood test. You should measure at 50-80 ng/ml. If you are below 50 ng/ml then you should get on a vitamin D supplement, taking anywhere from 5,000 to 10,000 IU/ daily, depending on body weight and deficiency, until you are in a normal range. I like using Thorne Vitamin D/K2.
- Vitamin C is an all around immune system booster and is crucial for mood regulation. Vitamin C helps produce neurotransmitters that allow hormones like norepinephrine to be absorbed and is used to help put us in a good mood. If you are fighting off a cold or any sickness, I recommend 300 mg 3 to 4 times daily. Otherwise, for just regular daily use 500 mg daily. Your source should be one that comes directly from berries, therefore it is actually absorbed and not excreted in urine. I like “Truly Natural Vitamin C” derived from acerola berry.
- 2000 mg of fish oil daily is a must! Unless you are eating fresh caught seafood every day, then you really should be on a daily dose of this. The benefits are huge: anti-inflammation, slower aging process, healthy cholesterol, beautiful hair and skin, and help regulating metabolism. I like Living Fuel Super Essentials.
I do think it’s worth it to get a full blood panel once a year to check all levels of hormones and micronutrients. I like to use an online company called Wellnessfx that allows you to pick the panel you want. Most markers you would never be able to get at your doctor's office. Again, we all have limits to absorption, not to mention some of us may have genetic mutation that can limit our ability to produce, absorb and utilize hormones, vitamins and minerals. And there are some instances where certain supplements would be contraindicated, so check with your healthcare professional first.