How many supplements do you take on a daily basis? I can admit I used to be a Supplement Junkie, but I've gotten better after making a huge realization that the Supplement Industry hypes of health claims with very little evidence.
You should be careful in regards to the supplements you take, because many of them can do more harm than good. Sometimes I questions how much of these supplements really get absorbed by your body and actually provide benefits to your health?
I wanted to briefly introduce some of the supplements that I found to be worthy of attention:
Vitamin D Winter months can strip your daily intake of Vitamin D since sunlight is needed for the production of this vitamin in your body. I found out a few years ago that my vitamin D levels were extremely low, and was the culprit for my tiredness. Vitamin D also plays a powerful immunoregulatory role. As a result, I take about 5000 IU of Vitamin D daily.
Vitamin C - Vitamin C is an antioxidant in the body, and helps prevent damage from free radicals. The body aslo requires Vit C to make collagen, improve absorbancy of plant based foods, and most commonly known - provide immune support. I take
Lipo-Spheric Vitamin C, since it is "encapsulated in liposomes and as a result is able to cross the normal barriers to absorption into the bloodstream and into cells." Normally, taking 1000mg of Vitamin C, is mostly excreted through urination as it is not effectlvely absorbed by the body.
Cod Liver Oil - I while back I discussed how individuals are deficient in Omega 3s which are naturally found in organ meats, and grass fed meat. As we move into a modern civilization, the majority of animal products we consume have been grain fed (in order to be cost-effective for farmers) reducing the Omega 3s and surging the amount of Omega 6s found in these products. What was once a ratio of 2:1 Omega 6 to Omega 3, is now more commonly seen as 20:1 or even 30:1, which can have negative effects on our body. Since Cod-Liver Oil is high in Omega 3, I recommend this since the amount of Omega 6s in relation are negligible.
Magnesium - I found that many individuals, including non-paleo individuals are deficient in magnesium. Magnesium deficiency can result in poor sleep patterns, constipations, and achy muscles. Magnesium can be naturally found in a lot of green vegetables and grains (one of which I don't eat). Since many of us don't get enough magnesium from our diet, I found a recommended dose of 400-800mg is necessary prior to bed. I usually take about 400mg and it knocks me out within a few minutes, so its best avoided in the morning.
Probiotics - Probiotics are recommended in anyone with poor digestion, as they help rebuild your gut flora. Probiotics help with digestion since they restore good bacteria in our gut which are used to break down food and essentially aid in the absorption of nutrients. I suggest something with at least 30 Billion CFU.
Digestive Enzymes - "The digestion process also requires digestive enzymes which are necessary for the breakdown and assimilation of protein, fats, carbohydrates, vitamins and minerals.(
Living Paleo)." Digestive Enzymes
can help break down food particles so that they are not recognized as toxins by the immune system. Resultantly, I take Digestive Enzymes with every meal to better help my body digest and absorb nutrients.
L-Glutamine - is the main fuel that the intestinal cells need for maintenance and repair. Glutamine reinforces the immune system, and there is considerable evidence that glutamine can enhance the barrier function of the gut against viral, bacterial, and food antigen invaders (Hall JC et al. Br J Surg 1996 Mar;83(3):305-312). Glutamine has been proven to reduce cell injury and infection.
I'll leave you with an illustration of some other supplements that have been found beneficial.
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