Think of magnesium as nature’s painkiller. We all know there are at least a few habits that can have a negative effect on our health – sound familiar with poor dietary choices, processed foods, sugar, alcohol consumption, stress and lack of sleep? There is definitely room in one’s regime for improvement, and supplements are an easy solution. If you’re thinking of incorporating supplementation into your wellness routine, take a look at my top 5 recommendations to get you started.
A multivitamin ensures your body gets the nutrients, vitamins and minerals it needs on a daily basis. I take and recommend Garden of Life Vitamin Code Raw Multivitamin for Women. I also recommend Garden of Life mykind Organics and MegaFood Whole Food Multivitamin. Supplementing with a high quality, third-party tested, purified Omega-3 is something everyone can benefit from.
Omega-3 fatty acids support skin, heart and brain health. I like Nordic Naturals Algae Omega, Nutritional Roots DHA Omega-3 and Heinen’s DHA. If I were allowed to take just one supplement, it would be my probiotic. Probiotics are much more than “good bacteria for your digestive system”.
They are responsible for the delicate balance between our digestive, immune and brain health. I recommend Garden of Life Dr. Formulated Probiotics and New Chapter Shelf Stable Probiotics. This site is not optimized for your current browser (Internet Explorer 1.This is also on my list of the best supplements for heart health, and with good reason.
Studies have shown a strong association between vitamin D deficiency, a common condition in the United States and around the world, and the risk of cardiovascular disease. And a recent Johns Hopkins analysis of survey responses and health records of more than 10,000 American adults over nearly 20 years found a link between adequate vitamin D levels and exercise in reducing the risk of heart attack and stroke. This bright yellow spice is a popular supplement thanks to a powerful anti-inflammatory and antioxidant active component called curcumin. Research suggests that turmeric has the potential to treat a wide range of health conditions.
In a study of patients with osteoarthritis in one or both knees, those who took a turmeric formula for 90 days showed a 58% reduction in pain and overall stiffness compared to controls. Curcumin in turmeric has also been shown to relieve symptoms of inflammatory bowel disease (IBD). In one study, participants with ulcerative colitis who took curcumin along with medication experienced significant relief compared to those who took a placebo and medication. In addition, an analysis of data from studies on curcumin for IBD found that it has potential as an adjunctive therapy as well as on its own.
I also include it in my list of the best supplements for the brain. L-theanine, a compound found in black and green tea, on its own can induce a relaxed state of alertness. When combined with caffeine, it acts synergistically to increase memory and improve reaction time. The beauty of L-theanine lies in its ability to relax and aid concentration at the same time.
A systematic review found that L-theanine simultaneously reduces anxiety and increases attention. Now, let’s get into the details of the top 5 supplements everyone should take. Always consult your doctor to ensure that any supplement you are considering is safe for you given your medical conditions and medications. For optimal health, it’s a good idea to choose foods that contain the most nutrients.
Here are the 11 most nutrient-rich foods on the planet. When taken in safe doses, magnesium can effectively prevent migraines in many people. Find out if it is right for you. Be especially careful about the source of omega-3 supplements because they are extracted from fish, so many of them contain mercury.
The ones I have in my online shop have been tested and certified mercury-free by a third party. Each softgel of our Omega-3 supplement provides 1300 milligrams of EPA and DHA, two omega-3 fatty acids that help balance fatty acid ratios, reduce inflammation and improve brain function. People with rheumatoid arthritis or any other chronic pain condition can take up to 4 grams (3 softgels) a day to reduce inflammation and pain. Vitamin D is unique in a couple of important ways.
First, your body can produce its own vitamin D when your skin is exposed to sunlight. Second, vitamin D is converted into a hormone in your body. Hormones are the body’s chemical messengers. They travel through the blood to tissues and organs triggering chemical reactions that control everything from metabolism to growth and development to mood.
More than 50,000 chemical reactions in the body require adequate amounts of vitamin D in the blood. Vitamin D contributes to bone strength, heart health and cancer prevention. It also plays an important role in your immune system and may be a determining factor in whether or not you develop an autoimmune disease. Never take more than 5,000 IU of vitamin D3 a day without a doctor’s supervision and regular blood tests.
That is why I recommend a daily methylation support supplement. The one I take and carry in my shop contains pre-methylated vitamin B12, vitamin B6 and folate, along with magnesium. For those with two mutations (like me), I recommend two capsules a day, and for those with one or no mutations, I recommend one capsule a day. If you suspect an MTHFR defect, blood testing is offered through conventional labs, or you can use the saliva test offered through 23andMe.
People take these supplements to make sure they get enough essential nutrients and to maintain or improve their health. But not everyone needs to take supplements. Most people do not need to take vitamin supplements and can get all the vitamins and minerals they need by eating a healthy, balanced diet. The information and statements regarding dietary supplements available on this website have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure or prevent any disease.
The GMP seal means that the manufacturer has evaluated the purity, quality, potency and composition of the supplement, that the supplement is safe to take and that it is exactly what the manufacturer says it is. Because, after all, supplements should be seen as enhancers of goodness, not substitutes for food. Some population groups are at greater risk of not getting enough vitamin D and are advised to take a supplement every day of the year. If you cannot find grass-fed meat or wild-caught seafood, you should supplement with 500-1000 mg of krill oil per day.
Whether you are taking vitamins for the first time or have been using them for decades, buying supplements can be an overwhelming experience. That’s why it’s important to start with a nutrient-rich diet, and then supplement with specific nutrients based on your specific needs and goals. Supplement companies try everything to make them more bioavailable, from adding BioPerine, (a so-so solution), mixing them with lots of solvents like Polysorbate 80, (perhaps not such a good idea, really), or attaching the molecules to lipids like phosphatidylcholine (effective, but rather old school). In the next post, I explain that certain supplements are good for everyone, although ideally you should get individualised recommendations based on your specific health issues and goals.
Also noteworthy (and vegan) is Garden of Life Vitamin Code Raw D-3, a whole-foods-based D-3 supplement made with a blend of raw organic fruits and vegetables, along with chlorella, probiotics and enzymes. Folic acid of 400 micrograms daily, either through supplements or fortified foods, is important for all women of childbearing age. Previous research suggested that men taking vitamin E supplements may have a lower risk of developing prostate cancer. Try eating more squash, spinach, artichoke, soybeans, beans, tofu, brown rice or nuts (especially Brazil nuts) before jumping into supplements to fix it.
