You’ve probably heard about these more than once. They are frequently recommended within the functional medicine community. (The branch that focuses on addressing root causes vs. treating symptoms. That realizes the importance of every system, and tries to keep it functioning optimally. That thinks in terms of preventive, optimal, holistic care.)
Blood tests reveal that many people are deficient in key nutrients, which causes multiple problems down the road. Yes, you can get some of these from your diet. But it’s almost impossible to get enough. This article does a great job of explaining some basic facts about nutrient deficiency and optimization.
Here’s a little insight into five basic categories, and why they’re important. I have at least one version of each of these in my Fullscript dispensary, available at a 15% discount to those who sign up for an account. You can use the link below to do that.
https://us.fullscript.com/welcome/therapeuticfoodie/store-start
Multivitamins
It’s impossible to overstate the importance of all the vitamins and minerals your body requires. These nutrients act as cofactors for enzymes – tiny machines responsible for the millions of chemical reactions happening in your body every day. Without them, your body can’t operate at its full potential. Even mild deficiencies can slow down metabolism, increase oxidative stress, impair your immune system and reduce cognitive function.
Soil depletion and food processing have made it harder to get optimal nutrient levels from food alone. In other words, food isn’t as nutritious as it used to be. In addition, many people have compromised gut health, which makes it hard for the body to break down and absorb certain nutrients through the small intestine.
A multivitamin serves as a nutritional insurance policy. A way to fill dietary gaps and gain a broad range of essential vitamins and minerals in bioavailable forms. So your body can perform the way it was designed to!
Vitamin D + K2
Vitamin D is essential for bone, immune, mood health and more. But most people test low in routine bloodwork. Indoor lifestyles, sunscreen use, dark skin pigmentation, aging, obesity and gut issues all contribute to lower than optimal levels.
Vitamin D is required for intestinal absorption of calcium. Without it, you’re at higher risk for osteoporosis and fractures. Vitamin K2 directs calcium into the bones and away from arteries. Our immune system relies on Vitamin D to function optimally. It helps our body fend off invading bacteria and viruses. Vitamin D also influences neurotransmitters like serotonin and dopamine. Deficiencies are linked to mood disorders including depression and SAD (Seasonal Affective Disorder).
And here’s something not everyone knows: it’s important to take Vitamin D with food. It’s a fat-soluble vitamin, so dietary fat helps it dissolve and pass through the gut wall into your bloodstream more efficiently.
Omega 3’s (EPA/DHA)
Fish oil contains anti-inflammatory fats that help with cardiovascular and brain health. It also helps your body use insulin more efficiently, which keeps your blood sugar in check.
While eating fish at least twice a week can supply you with a decent amount of Omega 3’s, many people don’t like or eat fish much at all. It’s not available everywhere, and some feel it’s hard to cook properly. Fish can also contain heavy metals and other contaminants that make them dangerous to consume in large quantities. And cooking methods like deep or pan frying adds toxic oils to the mix. Finally, those with high triglycerides or significant inflammation often require higher doses of EPA and DHA, which is hard to achieve with food alone.
Purified fish oil is a controllable and convenient way to get the omega 3’s your body needs. It’s important to get a brand that is tested for purity and potency.
Magnesium
Magnesium is an electrolyte that powers over 600 enzymatic reactions in the body. Deficiencies can cause a huge range of symptoms, but it particularly effects your neuromuscular system and heart. Learn more here.
There are MANY forms of magnesium, which can be confusing. Magnesium glycinate is the best for everyday support and optimizing blood levels. It can help improve sleep, control blood sugar, reduce anxiety and relieve muscle tension and cramps. But it doesn’t have the laxative effect that some are seeking from magnesium. If that’s what you’re looking for, try magnesium citrate, which offers the same benefits, but also supports bowel regularity.
You can take magnesium in powder or capsule form, based on personal preference. The most important thing is to get the right chemical form, and something that doesn’t contain a lot of unnecessary flavors or additives.
Probiotics
A healthy gut microbiome (the community of bacteria in your digestive tract) is the foundation of health. It keeps your whole body in balance. Taking a daily prebiotic and probiotic supports digestion, reduces bloating, and helps you absorb nutrients more effectively. Learn more here.
ADDITIONAL SOURCES:
https://drhyman.com/blogs/content/what-supplements-should-i-take-use-dr-hyman-s-handy-guide
https://www.healthline.com/nutrition/best-time-to-take-vitamin-d
https://nirvanahealthcare.com/omega-3-fatty-acids-heart-brain-health/
