Supplements Simplified
Have you ever been so frustrated and overwhelmed by the different supplement recommendations out there? It seems like your doctor says “Take any multivitamin” while the magazine in the checkout line says “For the best health ever you should be taking these 18 supplements twice a day!” Where is the middle ground? What is right for you?
Then there are others that say “It depends on the person”… Greeeaaat.
Well what the heck are you supposed to do if you don’t know what to take for yourself!? That’s not very helpful advice without extensive bloodwork and a pricey doctor to lay out what you should be taking.
It’s true that you can improve your nutrient deficiencies with specific foods, and that should definitely be included. However, I always tell my clients to start out with the three, most generally-needed vitamins. Most people are deficient in these areas and can always benefit from adding them to their diet.
*Note* I subscribe and save to these three to make sure my family and I never run out.
1. Vitamin D
There are very few and somewhat ineffective foods to improve your vitamin D levels. You need vitamin D from the sun! Unless you have a full time outdoor job or spend every day adventuring outside, chances are you are deficient.
Vitamin D is a HUGE player in so many things. It is now seen as a hormone impacting metabolism, blood circulation, hormonal health, sleep, and reproduction. Vitamin D massively impacts energy levels, mood, and so much more! Studies have shown that low vitamin D increases anemia in children, causes babies to be born small in deficient mamas, & causes increased cancer by 16% in vitamin D deficient people (Zhang, et al., 2019).
Here is where I buy my vitamin D
Check out this post for how much vitamin D I take and the lab levels I aim for.
2. Magnesium
As an ICU and ER nurse I draw a lot of blood and analyze a lot of labs. I can’t tell you how many people are deficient in magnesium and how much it impacts their health. It’s estimated that 50% of the population is deficient in magnesium leading to headaches, insomnia, cardiac disease, and anxiety (Tarleton, 2018). Not to mention that without the right levels of magnesium, vitamin D can’t be absorbed (interesting, huh??)
*Take 200-400mg of magnesium glycinate to greatly improve your life*
*There are multiple types of magnesium to choose from. Glycinate is the best overall that has a full-body effect and doesn’t cause significantly loose stools.*
Here is where I buy my Magnesium
3. almonds
4. black beans
5. dark chocolate
3. Fish Oil
Because the majority of us do not consume fatty fish 2-3 times a week, a daily fish oil pill does a fantastic job of supplementing the much needed essential fatty acids like EPA and DHA. These two fatty acids make up the ever-advertised “omega-3’s”, but do you know why they matter? The brain is composed of nearly 60% fat. If those essential fatty acids aren’t apart of your diet, brain fog, early progression of dementia, and so much more can occur. It also aids in decreasing all-over inflammation as well balancing hormones and sleep cycles.
My best recommendation of brands that do NOT make you burp up fish are found at a variety of stores and on Amazon and are listed below:
I may be compensated for affiliate links. The opinions and preferences are entirely my own.