DISCLAIMER: Before reading below and seeing or attempting my supplementation regimen, I have had all of my blood work done and received a medical opinion. I ask that you do the same. I am happy to answer any questions you may have.
I take a multi vitamin every day to cover my nutritional needs because it is difficult to get all the nutrients our body needs to thrive through our diet alone (notice I didn’t say survive). If your diet isn’t perfect, it’s a good idea to take a multi vitamin. So unless you’re a robot who doesn’t like pizza or ice cream :), I would suggest at the very least to supplement with a multi vitamin.
Think the opposite of antibiotic, which kills all of our gut bacteria, good or bad. It is said that a large portion of our immunity is based upon our gut health, supposedly around 70-80%! Kids are more susceptible to getting sick and spreading germs so if you have kids of your own or are frequently around kiddos, it may be a good idea to protect yourself as much as you can by building up the healthy bacteria in your gut with a probiotic. Probiotics are the most important supplement for supporting a strong immune system.
Biotic supplements are any supplement that is designed to influence the bacteria that resides within the colon (large intestine), and thus derives benefits to the body secondary to the actions of these bacteria. Biotic supplements are divided into three categories:
- Prebiotic supplements are usually fermentable fibers, but are characterized by proliferating and supporting the microbiome in the colon. Such supplements can be seen as a sort of ‘food’ for preexisting microbes
- Probiotics are ingested bacteria that then reside in an alter the overall bacteria population of the colon. Most, if not all, bacteria sold as dietary supplements (things measured in CFU) are probiotics
- Synbiotics are supplements that have both prebiotic and probiotic properties
After my blood panel, I found I needed to supplement with zinc. On top of that it helps with immunity and as mentioned below helps with Testosterone production. All great things if you want to conquer the world!
Zinc is one of the 24 micronutrients needed for survival. It is found in meat, eggs, and legume products. Oysters are also a particularly good source of zinc.
Zinc is an aphrodisiac and Testosterone Booster, but it will only raise testosterone levels if the user is deficient in zinc. Zinc is also very important for the functioning of the enzyme, hormone, and immune systems.
In very high doses, zinc can act as an aromatase inhibitor and reduce estrogen levels. It is also a potent antioxidant and can provide benefits for prostate issues. Zinc also plays a role in the repair of intestinal mucosa, when supplemented in high doses.
Zinc is lost through sweat, making supplementation very important for athletes that don’t get a lot of zinc through food.
VITAMIN D3 5000IU
This has been all the craze lately. The RDA is a nominal 600IU’s and that is just to stave off sickness. Our pediatrician and even our functional medicine doctors have recommended a minimum of 5000IUs. Helps with cognition, immunity and so much more!
Vitamin D is a fat-soluble nutrient. It is one of the 24 micronutrients critical for human survival. The sun is the major natural source of the nutrient, but vitamin D is also found naturally in fish and eggs. It is also added to dairy products.
Supplemental vitamin D is associated with a wide range of benefits, including increased Cognition, immune health, bone health and well-being. Supplementation can also reduce the risks of cancer, heart disease, diabetes and multiple sclerosis. People deficient in vitamin D may also experience increased Testosterone levels after supplementation.
The body produces vitamin D from cholesterol, provided there is an adequate amount of UV light from sun exposure. There is only a sufficient amount of UV light coming from the sun when the UV index is 3 or higher, which only occurs year-round near the equator, between the 37th parallels.
Most people are not deficient in vitamin D, but they do not have an optimal level of vitamin D either. Due to the many health benefits of vitamin D, supplementation is encouraged if optimal levels are not present in the body.
My functional doctor told me, “our bodies are a series of loops. If you’re missing something in one of these loops, things will be off and could lead to sickness (loosely translated).”
Vitamin B12 is required by a few enzymes in the body, and due to the importance of these enzymes to metabolism their disruption leads to disease states (hence why cobalamin is a vitamin).
Vitamin B12 is used as an enzymatic cofactor for a few enzymes, including:
- Methionine synthase required in purine and pyrimidine synthesis (and subsequent DNA synthesis), where methylcobalamin supports the enzyme that converts methyltetrahydrofolate into tetrahydrofolate (forms of folate) and subsequently homocysteine into methionine. This enzyme also reduces plasma homocysteine levels by using it as substrate to form methionine from
- L-methyl-malonyl-CoA mutase, which uses 5-deoxyadenosylcobalamin as a cofactor to convert methylmalonyl CoA to succinyl CoA that acts to support energy metabolism
Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak. Two steps are required for the body to absorb vitamin B12 from food.
NIGHT TIME SUPPLEMENTATION
For me, I thought I slept well, but then I started taking magnesium before bed, and now I sleep like a champ and I am calm as a cucumber (as best as you can with a new born).
Magnesium is an essential dietary mineral, and the second most prevalent electrolyte in the human body. Magnesium deficiencies are common in developed countries. A deficiency increases blood pressure, reduces glucose tolerance and causes neural excitation.
Magnesium deficiencies are common in the western diet because grains are poor sources of magnesium. Other prominent sources of magnesium, like nuts and leafy vegetables, are not eaten as often. It is possible to fix a magnesium deficiency through dietary changes. If magnesium is supplemented to attenuate a deficiency, it acts as a sedative, reducing blood pressure and improving insulin sensitivity.
Maintaining healthy magnesium levels is also associated with a protective effect against depression and ADHD. Supplementation of magnesium is not very effective at reducing fat mass or cramps. Further evidence is needed to determine if magnesium supplementation can boost exercise performance, but initial results do not look promising.
The intestinal absorption of magnesium varies depending on how much magnesium the body needs, so there are not very many side-effects associated with supplementation. If there is too much magnesium, the body will only absorb as much as it needs. However, excessive doses may cause gastrointestinal distress and diarrhea.
SFH FISH OIL W/ VIT D3 (sold at MOVE)
I have been taking this brand for years because of it’s potency and quality. Also, with heart problems and Type 2 diabetes in the family, I want to do everything I can to give myself an edge and a prolonged healthy life!
Fish oil is a common term used to refer to two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fats are usually found in fish, animal products and phytoplankton. Fish oil is recommended as a source of these omega-3 fats as they are the cheapest and most common source of them.
Fish oil provides a variety of benefits when supplemented, particularly when the ratio of omega-3 and omega-6 fatty acids in the body is almost equal (1:1). The average diet (red meat, eggs, and so forth) are high in omega-6 fatty acids, which is why fish oil is recommended (to balance the ratio).
A ratio of roughly 1:1 is associated with healthier blood vessels, a lower lipid count and a reduced risk for plaque buildup. Fish oil can also decrease the risk of diabetes and several forms of cancer, including breast cancer.
Fish oil works primarily through eicosanoids, which are signalling molecules. A proper ratio of omega 3:6 fatty acids will influence which eicosanoids are released in response to stress.
It should be noted that fish oil can also reduce triglycerides in people with high triglyceride levels. However, it can also increase cholesterol, so care should be taken before supplementing fish oil for this purpose.
**all the information in italics is from examine.com and https://ods.od.nih.gov/