What Supplements should I take?
My top recommendations for supplementing for Optimal Health: Vitamin D + K2, Magnesium, Fish Oil, B Vitamins, and Protein.
In our quest for optimal health, a well-balanced diet is the cornerstone. However, even with the best intentions, it's not always easy to get all the nutrients we need through food alone. Our food is not as nutritious as it once was and this is where supplements come into play. Let’s dive into five key supplements—Vitamin D + K2, magnesium, fish oil, B vitamins, and protein—and explore their benefits, recommended sources, and considerations for supplementation.
1. Vitamin D + K2
Why It's Important:
Vitamin D is crucial for bone health, immune function, and mood regulation. It helps your body absorb calcium, which is essential for maintaining bone density. Vitamin K2 works synergistically with Vitamin D to direct calcium into the bones and teeth, rather than allowing it to accumulate in the arteries.
Sources:
- Vitamin D: Sunlight exposure without sunscreen, fatty fish (like salmon and mackerel), butter, cheese, and fortified milk.
- Vitamin K2: Fermented foods (like sauerkraut), and animal products (such as eggs and dairy).
Supplement Recommendation:
When choosing a supplement, look for a product that combines both Vitamin D3 (the most active form) and Vitamin K2 (specifically MK-7 for better absorption). Dosages vary based on individual needs and existing levels, but a common range is 4000-10000 IU of Vitamin D3 and 100-200 mcg of Vitamin K2 daily.
2. Magnesium
Why It's Important:
Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. It also helps regulate blood sugar levels and supports a healthy heart rhythm.
Sources:
-Foods: Leafy green vegetables, nuts, seeds, and whole grains.
-Supplements: Magnesium citrate and magnesium glycinate are often recommended for their high bioavailability and gentle effect on the digestive system.
Supplement Recommendation:
For adults, a typical dosage ranges from 200-400 mg per day usually at bedtime.
3. Fish Oil
Why It's Important:
Fish oil is rich in omega-3 fatty acids (EPA and DHA), which are crucial for heart health, brain function, and reducing inflammation. Omega-3s help lower triglyceride levels, improve arterial health, and support cognitive function.
Sources:
- Foods: Fatty fish like salmon, mackerel, and sardines.
- Supplements: High-quality fish oil capsules or liquid. Ensure that the product is 3rd party tested for purity and free from contaminants like mercury.
*Supplement Recommendation:
A typical daily dose is 1000-2000 mg of combined EPA and DHA. Choose a product that provides a high concentration of these omega-3s and consider opting for enteric-coated capsules to minimize fishy aftertaste.
4. B Vitamins
Why They're Important:
B vitamins play a crucial role in energy production, brain function, and red blood cell formation. They are also essential for metabolism and maintaining healthy skin and nerves. Key B vitamins include B12 (cobalamin), B6 (pyridoxine), and B9 (folate). Always look for the methylated form of b vitamins for example methylfolate and methylcobalamin.
Sources:
- Foods: Meat, eggs, dairy products, legumes, whole grains, and leafy greens.
- Supplements: A B-complex supplement can provide a balanced mix of all the B vitamins. For those with specific deficiencies, individual B vitamins (like B12 for vegetarians) may be recommended.
Supplement Recommendation:
A typical B-complex supplement will provide a range of B vitamins at 100% of the Daily Value (DV) or higher. Dosages can vary, so choose a product that fits your specific needs and health goals.
5. Protein
Why It's Important:
Protein is essential for muscle repair, immune function, and the production of enzymes and hormones. Adequate protein intake supports muscle growth, aids in weight management, and promotes overall health.
Sources:
- Foods: Lean meats, fish, eggs, dairy products, legumes, and nuts.
- Supplements: Whey protein, casein, bone broth protein and plant-based proteins (such as pea or hemp protein) are popular options.
Supplement Recommendation:
The amount of protein needed depends on your activity level and goals. Generally, 20-30 grams per serving is a common recommendation for muscle maintenance and repair. Choose a protein supplement that aligns with your dietary preferences and any specific health considerations.
Incorporating supplements like Vitamin D + K2, magnesium, fish oil, B vitamins, and protein into your health regimen can help bridge nutritional gaps and support overall well-being. However, it's important to remember that supplements should complement, not replace, a balanced diet. Always consult with a healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or are taking other medications.
By thoughtfully integrating these supplements into your lifestyle, you can help ensure that your body gets the nutrients it needs to thrive. Here's to your health and wellness journey!
If you are interested in ordering supplements below is a link to my Fullscript account where you can receive a discount on supplements when you sign up.
https://us.fullscript.com/welcome/sevridge