If you have been joining me this week on the Facebook, then you know we have been talking supplements! Now while I am not a huge promoter of supplements, I do think there is a place for them depending on each person’s unique Nourishment Blueprint.
Oh! And!! Thank you for being soooo understanding about my little snafu with my first video being sideways! I will eventually win technology over and we WILL become fast friends but until then… thank you so much for your patience. 😉
So here’s the recap of EVERYTHING we have talked about on the Facebook this week.
DISCLAIMER: You should ALWAYS consult with your physician BEFORE taking any new supplements to determine if they are right for you. AND remember to discuss possible interactions between medications you are taking and nutritional supplements.
Day 1: Multi-Vitamin/Multi-Mineral Supplement
Here’s the deal. A healthy diet in whole foods “should” provide nearly all the nutrients you need for your body to perform at optimal levels and feel great. BUT… here’s the BIG BUT… life gets in the way sometimes and we simply fall short.
We just don’t always take in every. single. nutrient in the right quantities that we need for our unique Nourishment Blueprint every. single. day. Myself included!! So multivitamin/mineral supplements act like a little insurance policy and picks up the slack when we fall short.
Satisfying the nutrient requirements for your unique Nourishment Blueprint will also support a healthy body/mind connection. When your body is nutrient satisfied, it will not make all of those requests for more food in an attempt to meet those nutrient requirements.
Bottom line: These supplements are great if you are a relatively healthy person and just need a little boost.
I like whole food vitamins over synthetic vitamins. Whole food vitamins are exactly what they sound like, made from concentrated whole foods. They also contain a variety of enzymes, coenzymes, antioxidants, and trace elements that are beneficial to overall health and well-being. The body identifies whole food vitamins like regular whole food because it is whole food and metabolizes/absorbs them in the same way. Synthetic vitamins/minerals are formulated with each individual nutrient in an isolated form. Unfortunately they are not as bioavailable, meaning absorbed as efficiently in this form.
Easy on the belly
What I ABSOLUTELY love about whole food vitamins is that you can take them on an empty stomach! No nausea, upset stomach, gagging, vomiting, indigestion, etc. Just ONE happy belly.
DAY 2: omega-3 fatty acids and fish oil
There are two types of omega-3 fatty acids. Short chain omega-3 fatty acids and long chain omega-3 fatty acids.
Short chain omega-3 fatty acids are found in nuts and seeds like walnuts and flaxseed oil. And long chain omega-3 fatty acids are found in fatty fish like tuna and salmon as well as fish oil and algal oil. Algal oil is a plant-based, vegetarian source of long chain omega-3s.
Short chain omega-3 fatty acids like ALA (alpha-linolenic acid) do not deliver the same big health benefits as the long chain omega-3s. But short chain omega-3 fatty acids do have their own unique health benefits such as supporting healthy skin, hair and nails.
Long chain omega-3s have more of the health benefits that we hear so much about in the media. There are two types of long chain omega-3 fatty acids, EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid). EPA and DHA function differently and offer their own unique health benefits. EPA reduces inflammation supporting healthy cardiovascular function and joint health while DHA promotes cognitive development and maintenance.
While short chain omega-3 fatty acids can be converted by the body into long-chain omega-3s… the process is incredibly inefficient.
If you are a seafood eater and enjoy fatty fish like salmon and/or tuna, 3-4 servings a week can provide the recommended amount of omega-3 fatty acids. However, if seafood isn’t your thing, try a fish oil and if you are a plant-based eater,try an algal oil supplement. When selecting a supplement at the store, choose one that is molecularly distilled. Molecular distillation is a process that removes as many contaminants as technologically possible. Molecular distillation also allows manufacturers to concentrate the amount of omega-3 that goes into each supplement. So if you aren’t into swallowing several large capsules, check out a concentrated version.
DAY 3: probiotics
Probiotics are good bacteria that line your digestive tract and help your body absorb nutrients more effectively.
There are three really cool facts about the digestive system and specifically your intestines. 😉
- As you know… your intestines are the part of your digestive system. BUt what you might not have known is that this is the part of your digestive tract that actually absorbs the nutrients your body has worked so hard to break down! Cool, right?
- 80 percent of your entire immune system is located in your digestive tract! 80%!! That is why a healthy gut = healthy body.
- You have a second brain called the enteric nervous system in your gut (intestines)!! And that second brain contains 100 million neurons! Yes, neurons just like in your head brain. Your gut neurons communicate with your head neurons to support a healthier body/mind connection.
Bottom line: The more good, healthy probiotics that take over the gut, the less bad bacteria… and that creates a healthy gut which helps with proper digestion, supports a healthy immune system and the best part helps your head brain and gut brain COMMUNICATE properly!
Choose a probitoic that has several strains of bacteria and that is encapsulated and released in the intestines rather than the stomach.
DAY 4: Vitamin D
I included Vitamin D not because it’s an absolutely vital nutrient that people are wildly deficient in (although you might be) but because I hear so many people taking massive doses of Vitamin D lately and well… you have to be super mindful of toxicity issues!! Vitamin D is a fat soluble vitamin and that means if you consume extra Vitamin D, it is stored in the body instead of being released in your urine. And that my friends, can lead to toxicity (high levels that cause problems!).
So with that aside… Vitamin D IS really important in that it plays a role in immune support and aids in calcium absorption. Thus the reason you have vitamin D fortified milk. And it’s the SUNSHINE vitamin. Seriously… that’s what it is known for. It’s known as the sunshine vitamin because you actually NEED sunshine to be able to absorb and utilize it.
Are you deficient?
Ok, so are several reasons why some may not be getting enough Vitamin D. If you fit this criteria, make an appointment with your doctor, have them run your blood labs and see if you are deficient BEFORE taking an additional supplement.
- You don’t get enough sunlight. If you live in a climate that doesn’t see much sun or have exceptionally long winters, spend most of your time indoors… than you might have a Vitamin D deficiency. This also applies to all of you who have elderly family members in nursing homes that don’t have the opportunity to get outside as often as they may have liked.
- You wear sunscreen. I’m a BIG proponent of sunscreen and use a face moisturizer with sunscreen daily… but if you slather yourself in sunscreen from head to toe everyday than you might become deficient in Vitamin D. You don’t need a whole lot of sun for your Vitamin D fix. Even if you took a walk with your forearms exposed for 20 minutes a day, you would have plenty of sunshine to allow your Vitamin D to become bioavailable.
- You have darker skin. People with darker skin need more exposure to the sun to get the same amount of vitamin D as people with lighter skin.
- You don’t convert Vitamin D the way others do. Some people have inefficient conversion of Vitamin D with sunshine and just need a supplement.
Ok, Everyone knows I LOVE Amazon Prime! hahaha So, I have done the hard work for you. Here are all of the brands that I have used over the years for each type of supplement above. Just click the image and it will take you directly towards Amazon! Easy-peasy! And if these brands don’t suit you, find one that works best for you!!
This is the one my kids take! It tastes delicious… really!
Ok, this is the ONLY one I haven’t personally taken because I don’t have a Vitamin D deficiency. But the company IS reputable.