5 Supplements I am taking right now

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I used to have a love/hate relationship with supplements.   I would start off slowly, just taking the “basics”, then the number would grow until I felt like I’d turned into a pill junkie.  And then I would stop taking them altogether.  

 But over time I’ve found that there are really only five foundational supplements  that I want to take consistently, only adding in others when I know I am depleted in a specific area.

 Don’t we get what we need from our food?

Whole fruits and vegetables provide a perfect synergy of vitamins and minerals.   It’s nature.  They all work together, some needed for absorption of others, with ratios/balances “designed” for our bodies in the food they are contained.  For example, the ratio of omega 3 and 6 fatty acids; the ratio of zinc and copper; the synergy of vitamin C and iron, to name a few.

In addition, the more colour and variety we get into our diet (peppers, squash, cauliflower, broccoli, brussel sprouts, carrots, etc), the greater variety of nutrients we ingest.

And yet, we don’t get the nutrients we used to from conventional (non-organic) fruits and vegetables. This is due in part to mass production and no crop rotation, in combination with pesticides and herbicides, depleting our soil of critical nutrients.   Soil is everything.  

So the question is this:  if we are eating the recommended servings* of conventional fruits and vegetables, are we getting the nutrients we need to keep us healthy and in balance?

 I’m not sure anyone can really answer that question.

 *Ideal daily serving of vegetables and fruits: 7 vegetables and 3 fruits, where a serving is equivalent to ½ cup of fruit, ½ cup vegetable or 1 cup of raw, leafy greens

Who do we believe?

 Many professionals say that supplements are a complete waste of money, and yet others feel that supplements have changed their lives.  And then there is the middle ground of those who simply want to “cover all the bases”.    

 Making the choice to take supplements depends on many things, including:

  • a depletion based on a blood test

  • ones diet

  • an illness , dictating a need for certain nutrients

  • whether one has the discipline to take supplements daily

  • whether one has the discipline to take the recommended dose

  • whether one can afford them (a good brand can be expensive)

  • whether one feels they are actually making a difference

A supplement is just that… a supplement!

One thing is certain - we have to be eating properly for vitamin supplements to be of any value – they “supplement” our diet.   Supplements can’t replace food.  

 Although I feel I eat a very healthy and varied diet, I consider myself in the group that wants to “cover all the bases” as there are certain vitamins and minerals that I want to ensure I am getting.   I also know that as we age, we want to be vigilant about our cognitive health, and all of the supplements below have an impact on our brains.

My foundational five

 ACES + zinc (by Cytomatrix)

This is a formula of antioxidants, including vitamins A, C*, E, and minerals selenium (S) and zinc.  As we age we have increasing numbers of free radicals (oxidizing/aging effects on our body and brain).   In addition, our environment and what we breathe in increases tremendously the number of free radicals in our bodies.  Antioxidants neutralize free radicals. NOTE: for best absorption, take alongside a fat (nuts, avocado, any meal w/fat, etc).

 *Vitamin C is essential in so many ways, not just as an antioxidant. It is critical for our adrenal glands (it’s used up when we are under stress), it’s involved in brain health (production of serotonin and other neurotransmitters), helps absorption of iron, repairs and regenerates tissues, is critical for collagen production and is often used in cancer patients intravenously alongside mainstream medical treatments.

 Vitamin D3+K2 (by Canprev)

I take this in the fall, winter and spring, as I tend to be in the sun daily, both with and without sunblock, in the summers.   Note: if you wear sunblock constantly, I would recommend a vitamin D supplement in the summer as well.   It’s essential for immunity, absorption of calcium, brain function and has anti-inflammatory properties.  It’s also hard to get enough in our diet. NOTE: for best absorption, take alongside a fat (nuts, avocado, any meal w/fat, etc).

 Advanced B Complex (AOR)

B vitamins are available in a wide variety of foods, but the best source is meat.  Because many people are cutting back on their meat consumption, and because B vitamins are essential for so many things, I take them.   B vitamins are best in a complex as they work together synergistically.  They are critical for energy production, stress reduction, important for the health of our nervous system, essential for brain function and mental health, and the list goes on. Make sure your B complex has 1000mcg of B12.  B12 production and absorption decreases as we age.   Elderly people have been misdiagnosed with early alzheimers and/or dementia, when in reality they have been deficient in B12.   If you are vegetarian or vegan, B12 is a must, even if just taken on it’s own (and not in a complex formula).

 Omega 3 Fish Oil (by NutraSea)

It’s hard to get enough omega 3 fatty acids in our diet alone.   Fatty fish (mainly salmon, mackerel, sardines, anchovies) is by far the best food source, but unless you are eating these types of fish 3x/week, it’s challenging to meet our requirements.   EPA and DHA are the two main ingredients of fish oil – both anti-inflammatory’s and critical for cognitive function, especially as we age. NOTE: for best absorption, take alongside a fat (nuts, avocado, any meal w/fat, etc).

 Magnesium Glycinate (by AOR)

Magnesium is one of the most depleted minerals in our farm soil.  Every single cell in the human body demands adequate magnesium to function.  Strong bones and teeth, balanced hormones, a healthy nervous and cardiovascular system, and well-functioning detoxification pathways and much more depend upon cellular magnesium sufficiency.   In fact, it is part of over 300 biochemical processes in the body.

In summary

 Supplements are a personal preference.   Consider your diet, your stress levels, your immune system (do you catch every bug going around) as well as your compliance rate (will you actually take supplements if you have them?!). As well, as I’ve said in other blogs, there is so much more influencing our health than just the food on our plates, and in extension, the supplements we take.   If you feel you need some guidance in this area, I’d be happy to help.