Supplements 101
Supplements are often marketed as the “main solution” to losing weight, feeling better, and transforming your life. However, while supplements can play a helpful role in your health, they’re often given more credit than they deserve. Supplements should be supplementing healthy foods and lifestyles.
Healthy supplementation is just 1 among at least 6 major factors that determine optimal health, including NUTRITION, sleep, hydration, exercise, and mental health.
Most supplement companies will try to sell you on a bunch of overpriced products, claiming that these “Special powders or liquids” can do more for you than just having healthy nutrition habits. Simply put, billions have been spent on advertisements seeking to make you a customer. The truth is, we are made up of what we think, do, consume, and say. If you build a car with cheap parts, you can expect it to not perform and function correctly. Just as if we provide our bodies with bad quality ingredients, you can expect the same outcome. Supplements, in general, are designed to get you more of the nutrients you need which you do not get from your primary nutrition. That being said, I find a lot of value to supplement a great diet with quality products.
Lastly, the supplement industry is poorly regulated and many products contain little- and some products, even none- of the ingredients you are looking to supplement with. That being said, sourcing your products is really important to ensure you’re getting the right product.
The universal supplements that I would recommend are:
Magnesium- It has been depleted in the soil and is likely the number 1 deficiency in the body. Magnesium is a mineral that’s crucial to the body’s function. Magnesium helps keep the blood sugar normal, bones strong, and heart rhythm steady. I apply this topically before bed and many brands don’t absorb well and stay on your skin ut I linked the brand I use that absorbs well and doesn’t stink.
Vitamin D3- Studies show that low vitamin D significantly increases risk factors for dementia and a cause for depression & brain fog. We get vitamin D from sunlight but many of us are not getting enough sunlight. Our ability to produce vitamin D from the sun reduces as we age. Those with darker skin pigments also produce less vitamin D. That means if you have a darker skin tone and live in a northern latitude, supplementation may be even more important. Lastly, the more fat you carry, the less you will be able to utilize vitamin d as it is stored in the fat. So use all of these variables to help determine if and how much vitamin D to supplement with.
Fish Oil (EPA/DHA)- Our omega 3 to 6 ratio should be around 1:1 yet due to the Standard American Diet many people are around 1:16. Make sure to buy a quality source. Two ways to check are by: freezing it, if the clear yellow color becomes foggy it is a bad source and you can simply open up a pill and smell it and if it smells rancid, it is bad quality. You also want to make sure that it is high in EPA & DHA, check for somewhere around 500 mg DHA and 1000 mg EPA. Refrigerate to keep it fresh.
Other supplements worth looking into that I cycle into my regimine:
Glutathione- The master antioxidant, this peptide consists of 3 amino acids and is produced naturally in the liver. When we supplement with it we may get benefits such as: reverse aging, immune-boosting, enhanced recovery.
Creatine- Often known for it’s strength improvement qualities, it improves protein synthesis and strength output. It may even help improve bone density. What many people often do not know is that it also has cardioprotective qualities, cognitive improvement, and neuroprotective qualities. This is a great supplement for overall body and brain enhancement.
Ashwagandha- This powerful adaptogen herb has been used as medicine for centuries. It has positive effects on the immune, neurological, hormonal, and reproductive systems. Different uses for this herb are anxiety, restlessness, high blood pressure, and fatigue.
Collagen- Collagen is found all over the body. It gives our skin its strength and elasticity and keeps our joints/tendons functioning well. Our bodies natural production of collagen reduces as we age which shows from wrinkles and loose skin; but we can supplement with collagen and actually reverse aging by providing our body supplementing with collagen.
Cordyceps- this adaptogen mushroom has been used for over 5,000 years in ancient Chinese medicine. It helps many functions throughout the body, mainly the circulatory system and the immune system as well as a great mushroom to reduce inflammation. Other qualities it possesses is that is slows down aging, improves mental clarity, athletic performance, sexual function, regulates blood sugars, and promotes heart health.
Chaga- This powerful mushroom has also been used for hundreds of years as well in northern countries. Laboratory animal experiments show powerful results in chaga reversing cancer in animals. In a study done on rats, there was a 60% decrease in the size of a tumor in a rat supplementing with chaga. It has shown to stimulate the immune system. It has anti-viral properties, reduces inflammation, improves endurance,
Reishi- This mushroom has been used for thousands of years and is found in Asia. It is an immune modulator, which means that it will help the immune system calm down if its overreactive or help boost it up if it is underresponsive. It has powerful anti-cancerous properties, improves liver function, promotes heart health, balances hormones, stabilizes blood sugar, fights asthma/allergies, & protects against infections and viruses.
Lions Mane- Lions mane is a mushroom that looks similar the the mane on a lion. It has many qualities it possesses, the reason I personally supplement it because of its neuroprotective qualities, improving brain function and longevity.
Ginseng- Another herb that’s been used for over 2000 years, Siberian Ginseng. This adaptogen helps the body manage stress and aids in our bodi’s ability to maintain homeostasis. Improves stamina, mental awareness, and potentially has anti-cancer effects.
Colloidal Silver- Colloidal silver is silver suspended in distilled water. It is known to have anti:fungal-bacterial-viral properties. It has been shown to be very effective for wound healing. At UCLA, they documented over 650 disease-causing pathogens to be destroyed within 5 minutes of interacting with a small dose of silver. It is known to help with wound care, skin care, pink eye, ring worm, ear infections, nose/throat infections, cold/flu. As stated above this is something to make sure you’re getting actual colloidal silver and not another form so sourcing, as usual, is important.
Zinc- Zinc is found in every tissue of the human body and is needed for cell division. It fights free radicals and slows down aging. It supports immune function, a powerful antioxidant, helps balance hormones, supports fertility, aids in nutrient absorption, etc.
N-acetylcysteine (NAC)- Helps decrease the severity and frequency of respiratory attacks by boosting glutathione and thinning bronchial mucus, making this an effective remedy for asthma.
α-Lipoic Acid- Helps respore GSH levels when depleted from immune deficiency. Helps improve insulin sensitivity and helps reduce symptoms of diabetic neuropathy.
Assignment
Under the conclusion section, in no specific order, along with your conclusion to this weeks teaching, please speak to:
What relationship do you tend to have with supplements? Are you looking to fix your health issues with supplements or are you looking to optimize your health and use supplements to help?
Under the implementation section, in no specific order to what you wish to speak to, please also speak to:
What changes are you going to make on your current supplementation regimine?