Supplements
Magnesium
Many of us are at risk for having low levels of magnesium, especially those with metabolic syndrome, including diabetes. It is difficult to estimate magnesium levels in the body because blood levels are tightly controlled and most magnesium is found inside cells. Having a normal blood level of magnesium does not mean that you are not deficient. If your blood level is low, then your body is seriously depleted. Fortunately, magnesium is safe and can be taken as a daily supplement.
Magnesium glycinate is an excellent choice because it usually does not cause intestinal symptoms, and glycinate is a substance that is friendly to the microbiome, providing a double benefit. I take about 400 mg of magnesium glycinate nightly because it helps calm the body and promote sleep. For an enhanced combination of body temperature change and magnesium absorption through the skin, add an Epsom salt bath just prior to sleep.
Vitamin D3
The recommended amount of vitamin D3 is just enough to prevent deficiency, but not enough for optimal health. Recent studies have revealed two significant findings. First, a significant portion of the population is deficient in vitamin D3, which is defined as having levels below 20 ng/mL. Second, researchers found significant health benefits in people with slightly higher levels of vitamin D3 (about 34 ng/mL) compared to those with lower levels. These benefits include decreased infection rates, improved autoimmune disease symptoms, and reduced cancer mortality. Every resource I’ve read recommends significantly higher levels of vitamin D3 than traditional guidelines do. Levels above 70 ng/mL are likely the lower limit for good health, and levels between 100 and 150 ng/mL are much better for overall health and a healthy gut microbiome. Depression and anxiety improve with strong vitamin D3 levels. Many medical practitioners are not up to speed on vitamin D levels. Aim for over 100 ng/mL.
To achieve this level, start taking at least 5,000 IU per day and have your levels checked. There is scientific support for taking up to 10,000 IU per day for possible anti-cancer benefits. Don’t be afraid to take vitamin D3. Your vitamin D3 level is your best defense against getting sick from a virus, and it affects nearly every aspect of your health. I personally take 10,000 IU per day to maintain a level above 100 ng/mL. Currently, I am at 138 ng/mL.
Omega 3 and DHA
Unless you eat sardines every day, your omega-3 to omega-6 ratio is probably not ideal. Taking a quality omega-3 DHA supplement is a reasonable way to improve your omega-3 levels. However, remember that reducing your omega-6 intake from unhealthy foods is also necessary. Supplements can complement a healthy diet. However, we cannot negate bad food with good supplements. Unfortunately, the best source of DHA comes from fish, but there are also algae-based formulations available for vegans.
To achieve optimal levels, start with at least 5,000 IU per day and have your levels checked. There is scientific support for taking up to 10,000 IU per day for possible anti-cancer benefits. Don’t be afraid to take vitamin D3. Your level of D3 is your best defense against getting sick from a virus, and it affects nearly every aspect of your health. I personally take 10,000 IU per day to maintain a level above 100 ng/mL. Currently, I am at 138 ng/mL.
Iodine
It’s hard to believe, but iodine deficiency is making a comeback in the United States. The “pink” salt craze seems to have taken over, and people are not using iodized salt much anymore. I use iodized sea salt for cooking, which you can find in the webstore. Taking an iodine supplement is also reasonable. Sea kelp-derived supplements are a good source. Beware, though, that much of the pink salt is not true Himalayan, and even the real stuff lacks iodine.
Vitamin C
Unlike other animals, humans cannot produce vitamin C on their own and must obtain it through their diet. There are plenty of food sources, especially fruits, but we don’t want to consume excessive amounts of fructose just to get our vitamin C. Taking a vitamin C supplement is an easy way to ensure you’re getting enough. Taking a 1,000 mg supplement twice a day is reasonable. Alternatively, consider a sustained-release version because our bodies cannot store vitamin C. Some believe that smokers benefit from vitamin C because it helps process nicotine. However, please don’t assume that vitamin C can counteract the effects of smoking.
B6 and B12
Many adults lose the ability to convert, or methylate, B vitamins. Taking a supplement may not help if it isn’t in the correct form, and too much vitamin B6 can be toxic. For this reason, please discuss testing and supplements with your doctor. If your testing reveals a lack of methylation, you may need a methylated form of B vitamins. This should be managed with your doctor. You can find a methylated multi-B complex on the Amazon link page.
