Photo by Nataliya Vaitkevich
Consult your doctor before taking any supplements
Casimir Funk, a Polish biochemist and the son of a physician, was the “father of vitamin therapy” and their deficiency disorders. He discovered vitamins B1, B2, C, and D, which led to the realization that a lack of vitamins caused scurvy (Vit C) and rickets (Vit D.)
If you eat a well-balanced diet, then you really shouldn’t need vitamins or supplements, right? Well, Harvard School of Public Health states that billions of people worldwide consume inadequate levels of micronutrients critical to human health. This is one of the reasons why supplements have gotten so popular.
The obesity rate in the US is 42% according to the NIH. It’s surprising that obesity is a cause for concern even in countries that are undernourished. High calorie, poor quality food isn’t going to help people get healthy. These ultra-processed foods are lacking the nutrients we need to thrive each day.
Over the past several years, I have read multiple articles explaining that our soil is so depleted that we aren’t getting the nutrients we used to. This is primarily due to poor farming practices. Fruit and vegetable crops from decades ago had much higher levels of vitamins and minerals. It’s no wonder that we are mineral deficient. The very foundation of our food source has been diminished.
Vitamin D: People aren’t getting outside nearly enough, even in warm or moderate climates. Our ancestors spent most of their day outdoors. The sun is the best source of vitamin D. Natural vitamin D food sources include fatty fish, cod liver oil, egg yolks, beef liver, mushrooms. We like Nordic vitamin D gummies.
Magnesium: There are multiple variations but magnesium glycinate and magnesium citrate tend to be discussed quite a bit. This mineral is found in green, leafy vegetables, nuts, seeds, legumes, fish, yogurt and milk. The “American Osteopathic Association” claims that half of the US is magnesium deficient and without it, Vitamin D supplementation isn’t absorbed properly. The American diet is lacking magnesium due to the abundance of processed foods that are high in refined grains, fat, and sugar.
Probiotics: Acidophilus resides naturally in the mouth, gut, stomach, lungs, vagina, and urinary tract (Cleveland Clinic.) They are living microorganisms that have various health benefits. They can be found in yogurt, cottage cheese, miso soup, Kombucha, sauerkraut, kimchi, and pickles. Check the label to make sure it reads “live cultures.” There are many probiotics on the market, but my doctor of functional medicine said to get one that is multi strain to prevent an overgrowth of one type.
Creatine: The organic compound serves as a quick energy source and supports the musculoskeletal system. It’s believed that 50% of people in the US are deficient in creatine. Some food options that have an abundance of creatine include herring, beef, pork, salmon, tuna, chicken, cow’s milk, and goat’s milk. The most common creatine supplement is creatine monohydrate.
Omega 3: Recently I realized that we were hardly eating any fish. This is mostly because wild-caught is hard to find so I ended up joining a subscription. Omega 3 is found in fish, nuts, seeds, and fish oil. It’s great for the heart, brain, and immune system. Ground flaxseed works well in smoothies or homemade baked goods.
Collagen: “Medical News Today” explains that collagen is the most abundant protein in the body. It resides in the bones, skin, tissues, cartilage, blood vessels, and tendons. It plays a crucial role in holding the body’s cells together. Your body produces less collagen as you age. Sun damage, alcohol, and smoking all decrease collagen production in the body (Harvard Health.) Collagen is known to improve skin elasticity and hydration and relieve joint pain. We’ve been making shakes with Vital Proteins Collagen Peptides (chocolate) and are happy with it.
Grass-Fed Colostrum: Paul Saladino’s “Lineage” product line is gaining traction. I purchased grass-fed beef protein powder. It contains heart, liver, spleen, pancreas, kidney, colostrum, and fruit. I was willing to give this a try because I’m a fan of Saladino. Eating organs are slightly out of my comfort zone, but I am hearing a lot about them being nutrient dense. I mix a scoop of Lineage with a scoop of Vital Proteins collagen peptides, and it tastes good. Colostrum has many benefits including improved digestion, helps regulate the immune system, and supports skin regeneration.
Nothing is better than food in its original form when it comes to maximum nutrition. “Real food” will offer the most vitamins and minerals, however, since our soil has been compromised, our food supply doesn’t have the impact as it did in previous years.
Supplements are great complements to a healthy diet, but they are not meant to be replacements. The FDA regulates supplements as food and not drugs, so individuals should spend an ample amount of time doing their research. Some supplements can have adverse reactions with medications so talking to a doctor or dietician is also a good idea as you navigate your nutritional plan. Good luck improving your health!
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