It’s time to ditch that old multivitamin that has lots of everything but not enough of any of it and focus on supplementation of vitamins and minerals that will really have an effect on your overall health and wellness.
Here is a list of the vitamins and minerals that I take personally and that I recommend to all of my clients:
Vitamin C: Vitamin C is a powerful antioxidant that fights free radicals and has many other regenerative and supportive functions such as aiding in collagen creation. Vitamin C is most commonly known for keeping the immune system strong and fighting inflammation. I take 1000mg a day after breakfast (do not, I repeat, do not take on an empty stomach unless you enjoy fast and furious nausea), and bump it up to 2000 or 3000mg if I feel a cold coming on.
Magnesium: Magnesium plays an important role in over 300 biochemical reactions in the body. It is critical in energy production, protein synthesis, and insulin metabolism. A lack of it can result in poor athletic performance, muscle cramping, difficulty in losing fat, poor recovery, and even heart arrhythmias. I take 400mg of magnesium citrate about an hour before bed.
Zinc: Zinc has been clinically shown to shorten the length and duration of colds, but for men low levels of zinc can lead to low levels of testosterone. I take 30mg of zinc picolinate daily on an empty stomach. If you are a female, you can definitely skip this one unless you feel a cold coming on.
Iron: Iron deficiency is extremely common, especially in females. Iron plays a key role in making red blood cells that transport oxygen. Iron is also needed to metabolize the nutrients we eat and convert them to energy. Symptoms of low iron levels can include weakness, chronic fatigue, dizziness, rapid heartbeat, and irritability. It's always best to have your iron levels checked by your doctor before starting supplementation. I take 36mg of iron bisglycinate daily to keep my base levels in check. Pro tip: Take iron with vitamin C for increased absorption.
Omega-3: Omega-3 fatty acids are required by every cell in the body, especially the eyes, heart, and brain. They have been shown to lower triglyceride levels and improve the levels of HDL ‘good’ cholesterol. For me, the most important aspect of a diet rich in Omega-3s is the lowering of inflammation in the body. I take 2000mg per day, but 1000-1500mg would be fine for women or men under 200 lbs.
*D3: Vitamin D is actually a hormone, not a vitamin and in my opinion the most important supplement in the arsenal. Low levels of D can lead to muscle pains often diagnosed as fibromyalgia or chronic fatigue syndrome, osteoporosis, muscle weakness, reduced lung capacity and function, low sex drive, hypertension, and a whole laundry list of cardiac issues. According to the National Library of Medicine (https://pubmed.ncbi.nlm.nih.gov/33260798/) vitamin D deficiency may account for almost 9/10 Covid-19 deaths – enough said. 2500-5000IU of D3 a day taken with a source of fats and magnesium (I take mine with my omega and magnesium) will do the trick.
When choosing a brand of supplements it's always good to do some research first. There are so many products on the market and varying levels of quality. Personally, I use NOW brand and THORNE. You can also check out the quality of many brands on labdoor.com.
Don’t hesitate to reach out if you have any questions.
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