My Non Negotiable Supplements (Omega 3, Vitamin K2, Prebiotics, Vitamin D & B, and Three others)
I am often asked, “Should I take supplements, and if so, what?” My response was: “It is likely to benefit from some basic concepts, but since we are all biochemically unique individuals, you would need to evaluate your current diet and lifestyle to a supplement plan for your needs.”
I believe that supplements are beneficial for health that support a real diet of nutrient-rich foods, not a card to get out of jail to a highly processed and nutrient-poor diet and then take lots of supplements to make up for it. !
While I believe that diet is the cornerstone of good health, I also believe that supplements also play an important role.
The unfortunate truth is that much of our food has decreased in nutritional value because it is grown in nutrient-depleted soils. Many of our foods are now genetically modified, sprayed with pesticides, processed, packaged, contain preservatives and often transported over long distances.
In addition, many people are dealing with intestinal problems, such as leaky gut, which interferes with proper absorption of nutrients.
Nutrient-depleted foods, high-stress lifestyles, toxic environments, and intestinal problems can make it difficult to obtain the necessary nutrients only with food.
Therefore, I believe that everyone can benefit from some basic supplements to support their healthy diet and nutritional gaps. Below are five basic supplements that are a great place to start.
1.1. Omega 3 / Fish Oil
Fish oils naturally provide the omega-3 eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fatty acids perform many functions in our body, from the head to the toe.
Omega-3 fatty acids are essential for heart health because they maintain normal and healthy cholesterol levels and help maintain normal blood pressure.
In addition to heart health, omega-3 fatty acids provide dietary support for joint health, eye and brain function and skin health.
The American Heart Association recommends that healthy people consume 1 gram per day of omega-3 fatty acids. DHA is essential for the normal brain development of developing babies, so pregnant women should consume at least 200 mg or DHA per day.
The average daily consumption of EPA + DHA is 0.1 to 0.2 grams, which is approximately 5 times lower than recommended by health organizations. In fact, a national nutrition survey found that 75% of Americans did not report the daily intake or omega-3 fatty acids.
In addition to maintaining sufficient levels of omega-3, it is also important to have an adequate ratio of omega-6 to omega-3 in your body, which is not higher then 4: 1.
Because our modern diet is full of processed foods and hydrogenated oils, the proportion of many people is more than 15: 1. This is a recipe for inflammation and disease.
Supplementation with fish oil is important to optimize this ratio and plays a key role in helping to reduce inflammation in the body.
Because your body does not have its own omega-3 fatty acids, you must get them from food and supplements. Good dietary sources of omega-3 are fatty fish (such as salmon, sardines, mackerel) and grass-fed meats.
I recommend taking care of the source of the fish oil supplements, since they come from fatty fish, which may have a high mercury content.
Look for those that have been tested to determine their purity by a third party and that are molecular distillates, which is a process that removes contaminants such as heavy metals, pesticides and PCBs. And probably the most important is the polyphenols. The polyphenol ( in this case its virgin olive oil )acts as a chaperone in the body too. If you take Balance oil, the lipid-soluble olive polyphenols carry the omega 3’s we swallow safely through the gut, the portal circulation, the liver and the bloodstream before depositing them into the membranes of the cells in our peripheral tissues.
I recommend a dose of 2,5 g of EPA and DHA (combined ) daily.
Suggested Supplement: Zinzino BalanceOil
1.2. Vitamin K2
This vitamin is rare in the Western diet and has not received much attention. This powerful nutrient, however, plays and vital role in many aspects of your health.
In fact, vitamin K2 can be the missing link between diet and several chronic diseases. Vitamin K was discovered in 1929 as an essential nutrient for blood clotting.
The first discovery was reported in a German scientific journal, where it was called “clotting vitamin”, where the “K” comes from.
It was also discovered by dentist Weston Price, who rounded the world in early twentieth century and studied the relationship between diet and disease in different populations.
He discovered that non-industrial diets were high in some unidentified nutrients, which seemed to offer protection against tooth decay and chronic diseases.
The best food sources of vitamin K2 are dairy products with grass, egouda and brie, mu oil, and natto, a very strong tasting, fermented soy product with roots in Japan.
Vitamin K2 from animal sources is known as MK-4, while vitamin K2 produced by bacterial fermentation as found in natto is known as MK-7.
Osteocalcin: once activated, it transports calcium and minerals to the bones and teeth. It is mainly responsible for the benefits based on the prevention of dental health and osteoporosis or the vitamin
Matrix-GLA: The benefits related to the bones and teeth of vitamin K2 are mainly related to the action of the matrix-GLA protein. The presence of Vitamin K2 activates Matrix-GLA.
The process is called carboxylation. The non-carboxylated matrix GLA protein, which is known to be formed as a result of vitamin K deficiency, is associated with cardiovascular disease. It is known to have actions in the kidney and also in the lungs.
Vitamin K is a group of nutrients that are divided into vitamins K1 and K2.
One of the most important activities of vitamin K is to protect the entire cardiovascular system by preventing calcification of the arteries. In one study Vitamin K2 reduced blood vessel calcification whereas vitamin K1 did not.
Some scientists are convinced that vitamin K2 supplements should be used regularly by people at risk of heart disease. Others point out that more studies are needed before solid recommendations can be made.
However, it is clear that vitamin K2 plays an essential role in body function.
I take my self 200 mcg per day for my cardiovascular system.
Recommended Supplement: Recommended Supplement: Organic Vitamin K2 (MK7) Liquid Drops by MaryRuth’s Non-GMO Vegan Gluten Free Paleo, Ketogenic, Bariatric Friendly and Celiac Friendly
1.3. Vitamin D3
Vitamin D3, a precursor of hormones (not technically a vitamin), plays a central role in the maintenance of proper health: it is involved in almost everything!
More than 50,000 of the chemical reactions in your body require adequate amounts of vitamin D3 in your blood.
Vitamin D improves muscle strength , strengthens bones, supports heart health, has anti-inflammatory and anti-cancer effects and strengthens the immune system. It is also important for our mental well-being.
Daily exposure to the natural production of vitamin D3 in your skin is an excellent way to get your daily dose of this nutrient.
If you live in a seasonal climate or a desk job prevents you from having enough time during the sun, supplementation with vitamin D3 can make a big difference in your overall health. (Remember, sun exposure while using sunscreen will not help you produce more vitamin D).
The lack of this important vitamin can cause the vulnerable to suppressed immunity, the increased risk of chronic diseases and increased inflammation.
Natural vitamin D is found in fatty fish, grass-fed meat, eggs, mushrooms, and organ meats, but it is virtually impossible to get enough vitamin D from food and most of us are deficient.
If you are experiencing symptoms of vitamin D3 deficiency, such as fatigue, frequent viral infections, and diseases, aches and pains, or weak bones and muscles, it’s time to visit your doctor to get tested and start supplementing!
I recommend keeping your vitamin D levels between 50 and 80 ng / ml. Most people register around 35 ng / ml or less.
Talk to your doctor to check your 25-hydroxy vitamin D level to see where you are before you start to supplement. Look for supplements that provide D3 (cholecalciferol) and take them with your biggest meal of the day.
In general, 2,000 – 4,000 IU or vitamin D3 is a typical maintenance dose, but you may need more levels. Do not take more than 5,000 IU or vitamin D3 per day without the supervision of a doctor and regular blood tests. I take 5000 IU my self per day.
Magnesium is a mineral that is needed for many of its daily functions. It is used in every cell of your body and is a cofactor for more than 300 enzymes that are used to build proteins, maintain muscle and nerve function, control blood sugar and regulate blood pressure.
It is necessary for DNA formation, metabolism, energy production and bone development. Calms the nerves, helps you relax and sleep and relieves constipation.
Since the body burns through its magnesium reserves every day due to normal functions such as muscle movement, heartbeat, and hormone production, it is crucial that we replace them with a nutrient-rich diet (including leafy greens) green, beans, nuts / seeds , avocado, dark chocolate). [yes!] and magnesium supplements to prevent deficiency.
Magnesium deficiency is one of the main nutrient deficiencies in adults. It is estimated that approximately 80% of us are deficient in this important mineral. There may be several reasons for this.
On the one hand, our soils are depleted of nutrients, which reduces the amount of magnesium present in fruits and vegetables. Another reason is that many people have a compromised digestive function that leads to malabsorption of magnesium in the intestine.
Other possible causes of deficiency are the high-stress lifestyle, high sugar diet, excessive alcohol consumption and the use of medications such as diuretics, proton pump inhibitors, and certain antibiotics.
It has been shown that magnesium deficiency causes an increase in the production of pro-inflammatory cytokines, which increase the overall level of inflammation.
It is believed that magnesium deficiency results to a number of negative signs, such as muscle pain or cramps, reduced digestion and detoxification, constipation, fatigue, irritability, anxiety, abnormal heart rhythms and difficulty sleeping.
How do you know if you have a magnesium deficiency and need a supplement? It is difficult to know for sure since there is no single method of testing that is completely complete and accurate.
Because magnesium supplements have few risks of side effects and toxicity, you can experiment with supplements to see if you feel better. I recommend 300-400 mg at night before bedtime.
Magnesium comes in several forms. I suggest supplementing with magnesium citrate or magnesium glycinate. Magnesium citrate is magnesium combined with citric acid.
This form is good for those who are prone to constipation when it helps to stimulate bowel movements. Magnesium glycinate is a very easily absorbable form of magnesium and has a laxative effect less quickly.
You can also use magnesium sulfate, also known as Epsom salt, in the bath. Sulfate helps to extract toxins from the body through the pores and allows magnesium to be absorbed.
Recommended Supplement : Neuro-Mag Magnesium L-Threonate Life Extension 90 VCaps
The living organisms in your gut (also known as your gut microbiome) are essential – they are your first line of defense against inflammation and infection.
The key to keeping your gut healthy is to increase the amount of healthy bacteria while lowering the harmful ones
The healthy bacteria from probiotics defend you from stomach upset, vitamin deficiencies, food sensitivities, allergies, and autoimmune disease.
These helpful florae also eradicate toxins and dispose of potentially harmful waste.
Another important reason to keep the microbiome healthy is that the gut affects the chemicals that determine your mood, appetite, sleep quality, and even your sex drive!
You know your gut is a problem if you have leaky gut, gas and bloating, joint pain, fatigue, headaches, or trouble losing weight or keeping it off.
If you’re constantly fighting infections, taking antibiotics, or under lots of stress (and who’s not!), Taking a high-quality, daily probiotic will protect your immune system and heal your gut, while keeping you well-rested, frisky , and happy!
When choosing a good probiotic, it’s ideal to get one that includes prebiotics as well. Prebiotics are fuel for healthy bacteria that can help them thrive.
The types and amounts of bacteria in your probiotic are also important because of a healthy gut microbiome requires multiple types of bacteria. So get probiotic with billions of flora that includes a variety of strains.
It’s important to note that not all probiotic labels will be accurate. There’s no regulation regarding the count of bacteria in each capsule, and most companies use the count before shipping.
There’s almost zero chance all those bacteria will come alive and healthy on your doorstep!
That’s why the prebiotic and probiotic count on my Microbiome Balance label takes into account the cultures that will be lost during shipping, so you know you’re getting AT LEAST as many as the label describes …
Recommended Supplement: ZinoBiotic Fiber Blend
1.6. B Vitamin
B vitamins are a class of water-soluble vitamins that work as important multiple tasks in the body. There are eight B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), B12 (cobalamin) – working in tandem , while each also has its own specific benefits. These important nutrients help convert our food into fuel.
In addition to playing the essential role of providing energy for our cells, B vitamins protect against high levels of homocysteine, which is an amino acid, in excess, increase your risk of heart disease, Alzheimer’s disease, mood disorders, and poor cognitive function.
B vitamins can also protect the immune system; prevent memory loss and migraines; Promote the health of skin, hair, and nails; help in the production of hormones; It helps reduce stress and anxiety and regulate mood.
If you are eating a well-balanced diet, with whole foods and rich in many fruits, vegetables, animal-grade proteins, nuts / seeds, whole grains, and legumes, you are likely to get a large number of B vitamins from your food .
That said, alcohol, as well as a wide range of medications, can interfere with the metabolism of B vitamins and leave you depleted.
If you regularly take one of the following medications, you are likely to be deficient and should supplement it: painkillers (aspirin), antibiotics, antacids, metformin, asthma medications, medications to lower blood pressure and cholesterol, birth control pills and HRT, NSAIDs (Advil, Motrin, Midol, Aleve, etc.) and corticosteroids.
I recommend 2 capsules a day of Solaray Two-stage Mega B stress I also recommend below Activated Vitamin B12 from PURE
Recommended Supplements: PURE B12 Folate – Activated Vitamin B12