4 Supplements Everyone Should Be Taking

Let me first start by saying that everyone’s bodies and individual needs are truly different. I have seen it in my practice time and time again that what works for one client does not work for another, even when they have seemingly similar symptoms and health history. To know what works best for you, listen to your body and trust your intuition. As soon as we get “too busy” to listen, the problems creep in.

Another important note: I have been hearing a lot of talk in the wellness space about “boosting immunity” which is understandable given the current COVID-19 climate. What many people overlook is that simply by addressing the foundations of your diet — hydration, digestion, adequate protein intake, increasing healthy fats, and incorporating whole foods — is enough to get your immune system into top fighting shape. "“Boosting immunity” with certain supplements (like elderberry, for example) is appropriate when you can confirm that your body is actually fighting something. However, it should be reserved specifically for those times and can even be problematic for those dealing with certain autoimmune conditions, like rheumatoid arthritis, Hashimoto’s, and lupus, so proceed with caution! (If you need more detail on this, please reach out!)

With that said, let’s start at square one. You’re feeling just okay, but wondering if you could feel a little better. You’ve heard that we don’t get enough nutrients from our food (we don’t). Maybe it’s because our soil is so badly degraded (it is) or maybe you’re not digesting as well as you could be. Maybe you’re really stressed out and everything going on in the world is really getting to you. The truth is: it’s really hard for our bodies to get all of the vitamins and minerals it needs to function well from food alone. So without further ado, here are the four essential supplements I recommend to get you back to feeling YOU!

Omega 3s:

Think of omega-3s as anti-inflammatories. If you have pain or inflammation anywhere in your body, omega-3s are going to be key for you. The American diet is overly high in omega-6s which are pro-inflammatory. They come from grains, conventional meat and dairy, nuts, seeds, nut/seed butters, processed foods, sugar, and processed “vegetable” oils (like safflower or canola), which all throw the omega-3 to omega-6 ratio out of whack. The more disproportionate this ratio is, the more systemic inflammation we feel, so supplementing brings that ratio back into balance. The best whole food sources of omega-3s include wild-caught fish (like salmon, tuna, sardines) and grass-fed beef. Bonus: the omega-3s known as DHA and EPA support brain health and may even reduce symptoms of depression!

Magnesium:

Did you know that the body requires magnesium in order for muscles to relax? This is especially important for those of you who may suffer from excess soreness after workouts, fibromyalgia, or overall tightness in the muscles. Magnesium is involved in over 300 biochemical reactions in the body, so when we become deficient, we feel it - FAST. Muscle soreness, headaches, insomnia, and even anxiety can be linked to a deficiency of this essential mineral. Excess alcohol and caffeine can deplete it even more. Support your body’s ability to calm inflammation, ward off insomnia, get restorative sleep, and reduce muscle soreness so you can get back to living your best life. Look for magnesium glycinate over other forms - it is the only form of magnesium that crosses the blood/brain barrier. Other forms of magnesium can leave you urgently running to the bathroom. Yikes!

Vitamin D3 with K2:

Vitamin D3 is a fat soluble vitamin involved in the expression of more than 200 genes. It helps us metabolize our minerals and decreases inflammation. We synthesize vitamin D3 in our skin from the sun’s lovely rays, but because we spend so much of our time indoors, we often don’t get enough of it. D3 supports our sleep, mood, serotonin levels, insulin regulation, and immunity. Add in K2, a vitamin that supports bone health and assists D3 to get absorbed by the body, and you’ll have an amazing combo. (Simply taking a D vitamin without K2 is not enough.)

B Vitamins:

Okay, there’s no other way to say it: we ALL need B vitamins. It is one of the most common deficiencies that I see because things like stress, caffeine, eating too much sugar, absorption issues, and even certain medications (hello birth control) can all cause rapid depletion. If you battle with serious dips in your energy or mood, get hangry often, or feel scattered like you have “crazy brain,” B vitamins could be a huge support for you. We find B vitamins in abundance in liver, beef, leafy greens, broccoli, and beets. If you’ve tried Bs before and didn’t feel any effect, it’s possible you have the MTHFR gene variant which impacts your absorption, so methylated Bs are the best option for you.

This may seem like a lot, and you might want to try a multivitamin instead, but you might not need everything in a multi and you’re unlikely to find all of the above, in their most bioavailable forms, in one product. My advice? Stick to these and watch the magic happen. I also recommend using supplements from a practitioner or therapy-grade line to ensure you are getting high quality and high bioavailability. If you need specific recommendations, please ask me! I work with many excellent practitioner-grade lines.

Your FNTP,

Jennifer