Supplements I Recommend for Everyone
Supplements are one of the things that I recommend for almost everyone. If we really need them or not depends on a lot of our lifestyle factors including where we live, our activity, our diets, our stress levels, and more. The majority of the population is however deficient in some of the valuable nutrients we need to stay healthy and functioning at our fullest potential.
Vitamin D
Vitamin D is found in various food sources and produced in our bodies when we are exposed to sunlight. It plays many important roles in the human body such as maintaining or increasing bone health, supporting brain and cognitive health, increasing immunity, and regulating blood sugar levels. Vitamin D is well known for it’s effects of regulating calcium levels. Deficiency in this nutrient could result in osteopenia, also known as bone loss, or osteomalacia, also known as the softening of bones.
People at a higher risk of a vitamin D deficiency include those who shy away from the sun and those who follow a plant based or vegan diet. Many of the vitamin D sources from our food come from animal products putting plant eaters at a higher risk. It is important to take a supplement if you spend most of the day indoors or limit animal products.
Some examples of vitamin D sources include:
- salmon
- sardines
- cod liver oil
- egg yolks
- cheese
- fortified foods such as various milks or cereals
- sunshine!
Vitamin C
Vitamin C is found in many of the produce stables we know and love. It is one of the best vitamins mainly for promoting a strong immune system as well as also helping protect against eye, skin, and cardiovascular diseases, wound healing, and cartilage formation. Despite its abundance in fruits and vegetables, most people don’t consume enough to be getting an adequate amount of vitamin C and all of its antioxidants and health benefits. In addition to consuming five servings of fruits and vegetables a day, a vitamin C supplement is recommended.
Foods high in vitamin C include:
- strawberries
- oranges
- kiwis
- bell peppers
- broccoli
- tomates
- leafy greens and so much more!
Magnesium
Magnesium is a naturally occurring mineral found in abundance in our bodies if a well balanced diet is maintained. The benefits of magnesium go far and in between. This mineral plays a huge role in muscular function and recovery, nerve function, improving sleep, boosting mood, relieving anxiety, and much more. Deficiencies of magnesium can occur due to poor diet, diabetes, or gut diseases such as celiac disease or Crohn’s disease which may lead to muscle weakness and cramps, headaches, insomnia, depression, poor cardiovascular health, and more.
Magnesium chelate is one of the most bioavailable and easily absorbed sources of magnesium for our bodies and helps maintain regular levels of magnesium.
Digestive Support
The gut microbiome is one of the most influential factors of health in the body. A healthy gut leads to a healthy mind and body; more on this later. Taking a digestive support can reduce symptoms of gas, bloating, or discomfort that may come with consuming certain foods. Certain digestive enzymes can help the breakdown of gluten, casein, and lactose. Supporting the breakdown of proteins, carbohydrates, and fats will promote optimal nutrient absorption for the foods that we eat.
Inflammation Support
Chronic inflammation is one of the biggest detriments to a healthy lifestyle. We encounter it regularly and in today’s world, the majority of us are getting way too much of it. Stress, stiff muscles, poor sleep, too much exercise, work overload, air pollution, poor diet, and more are all things that can contribute to inflammation held in our bodies. Fighting inflammation reduces the risk of Alzheimer’s disease, Parkinson’s disease, chronic pain, bowel or gut disease, respiratory diseases, and more. An inflammation supplement can naturally help reduce the effects in our bodies by modulating the inflammatory response, supporting lymphatic drainage, and protecting against oxidative stress.
All supplements stated above can be found at Melita Fitness and Rehab to support a healthy mind and body and help maintain homeostasis. Reap the benefits of investing in your health now!
Other supplements worth considering include:
Omega 3 / Fish Oil
Omega 3s are fatty acids that are a necessity to brain and nerve, muscular, and cardiovascular function. Omega 3s are well known for their anti-inflammatory properties. Inflammation is the main concern for chronic disease such as heart disease, obesity, type 2 diabetes, arthritis, and cancer. Omega 3s have also proven to improve cognitive function as they are highly concentrated in the brain.
We need some amount of inflammation to stay healthy. Inflammation stimulates healing processes in the body and can help fight off foreign invaders. Omega 6 fatty acids are pro-inflammatory and healthy with these processes. The problem is the ratio of omega 3s to omega 6s in the modern diet. In a ratio that should be roughly 1:4 is more like 1:16 making our bodies hold much more inflammation.
Foods that are high in omega 3s include:
- fatty fish
- oysters
- walnuts
- avocados
- hemp seeds
- chia seeds
Probiotics
Probiotics are living bacteria that live inside our gut microbiome. The gut microbiome has developed the name of the “second brain” because it is so closely influential on many processes in the body. The gut microbiome has shown to improve cognitive function, boost mood, increase immune function, manage weight, and more!
The foods that we eat really do play a role in who we are. We need a constant supply of probiotics coming in from our diets as they pass through us. When choosing probiotics to include into your meals, you want to have food sources as diverse as possible. The more diverse bacteria you have, the healthier.
Some examples of probiotic sources include:
- greek yogurt
- pickles
- kimchi
- sauerkraut
- kombucha
In addition to consuming probiotics from your diet, taking a supplement can further enhance the benefits. Get rid of bloating, discomfort, and boost your mood, immune system, and overall wellness with a probiotic!
Enhance the benefits of probiotics by increasing the amount of prebiotics on your daily plate. Prebiotics are compounds in food that increase the growth and activity for the living probiotics in our gut. Prebiotics are high in fiber and starches that help the bacteria flourish. Sources include high fiber vegetables such as garlic, onions, asparagus, leeks, jicama, dandelion greens, apples, bananas, and more! For more info, you can ask our personal trainer.
Written by Danielle Barker