Often I am asked which supplements I take, or what I think others should take. My supplement routine shifts from time to time based on my needs-- and while I can't say exactly what each person should implement into their routine, I can tell you my top 5 daily supplements that never change! It should obviously be noted that I am not a doctor, and you should always consult with yours if you are not sure about something!
PROBIOTICS
Over 70% of your immune system is located in your gut. Poor gut health can lead to many issues-- from autoimmune disease, arthritis, skin rashes, allergies, sleep issues, IBS, bloating, digestive problems, hormonal imbalance, acne, depression and anxiety... the list goes on. This is why a daily probiotic is a MUST for me. Our naturally occurring good bacteria (flora) in our gut, mouth, skin, urinary tract, and lungs is broken down by daily exposures such as stress, sugar, and toxic chemicals (also a reason to avoid antibiotics). Luckily, a quality probiotic supplement can help restore your overall microbiome. In addition to taking a daily probiotic, I also each foods that are rich in them such as kraut, kimchi, pickles, sourdough, aged cheese, and kombucha. Mary Ruth's Organics has been a staple Probiotic supplement in my house.
MAGNESIUM
Magnesium plays a part in over 300 enzyme systems in our body. These include protein synthesis, blood sugar regulation, energy production, muscle function, blood pressure regulation, and nerve function. Magnesium is also needed for DNA/RNA regulation as well as glutathione (the body's master antioxidant responsible for boosting our immune system and reducing inflammation) production. Studies have shown that taking magnesium aides better sleep, reduces depression and anxiety, soothes PMS symptoms, improves workouts, and maintains regular heart rhythm. It should be noted that there are different types of magnesium (glycinate, citrate, chloride.. to name a few) and that each of them absorb differently in the body/provide different benefits. Before deciding on a magnesium supplement, you'll want to research this! I personally take Magnesium Glycinate as it is highly absorbable.
VITAMIN D3
Most every American is deficient in Vitamin D. Vitamin D plays an essential role in cognitive function, lung and heart health, overall mood, immune response, bone health, hair and nail health, and much more. Signs you may be Vitamin D deficient include depression, mood swings, muscle pain/spasms, fatigue, lethargy, hair loss, infertility, inability to sleep, and auto-immune and hormonal issues. In addition to an oral supplement, it is important to get at least 30-45 minutes of sunlight a day, specifically in the morning for maximum absorption. You should also consider adding Vitamin K to the equation, as it helps ensure the calcium transported by Vitamin D is absorbed in the bones.
CoQ10
CoQ10 or Coenzyme Q10 is a powerful antioxidant that the body naturally produces. As you age, CoQ10 levels and production decrease. The highest levels of CoQ10 are located in your heart, liver, pancreas and kidney. CoQ10 is directly responsible for cell growth and production by aiding cell energy, as well as protecting cells from oxidative stress (when there are more free radicals in your body than antioxidants, resulting in damage to tissue and organs and leading to serious chronic disease). Ample amounts of CoQ10 keeps the heart healthy, aides in fertility, supports healthy skin aging, reduces headaches, is a cancer preventative, among a long list of other things! There are also a lot of great food sources of CoQ10 including RED MEAT (yes it's your friend), fatty fish such as salmon, and nuts.
ASHWAGANDHA
Ashwagandha is a common holistic herb that derives from the Ashwagandha shrub commonly grown in India, Africa, and the Middle East. The supplement is pulled from the roots and berries of the shrub. The healing properties of this herb are most popular for their ability to reduce stress and anxiety by reducing cortisol levels that can lead to depression. Many studies have indicated that implementing a daily Ashwagandha supplement led to a decrease in anxiety and stress, as well as insomnia for those who suffer severely. Additionally, Ashwagandha has been proven to lower bad cholesterol and triglycerides, lower blood sugar, reduce tumor growth in cells, and improve brain and memory function. Ashwagandha is extremely helpful to men as it helps keep naturally occurring testosterone levels intact, as well as increases strength and body mass.
THINGS TO CONSIDER
There are a few things you should consider when shopping for supplements:
- Are the supplements third-party tested? (an independent organization has reviewed the manufacturing practices and determined the product meets safety/health standards).
- What other ingredients are in the supplement? (what is used to make the capsule? are there food additives/chemicals to preserve shelf-life? seed oils?).
- Are there Organic ingredients when applicable? (this won't ever apply to minerals, rather plant based supplements/herbs).
-Are the supplements bioavailable? (the ability for the supplement to be absorbed and used properly in the body).
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