Supplements
First, remember that a “supplement” is meant to complement and enhhance a healthy diet and lifestyle. You can’t just add something to a poor diet and expect it to balance things out. Start with the basics, and then consider adding supplements based on your diet and lifestyle.
Magnesium
Many of us are at risk for low magnesium levels, especially those with metabolic syndrome, like diabetes. Magnesium levels are difficult to estimate because blood levels are tightly controlled and most of the magnesium in the body is found inside cells. Regular blood tests are not accurate. Having normal blood levels of magnesium does not necessarily mean that your cells have normal levels. If your blood level is low, then your body is seriously depleted. Fortunately, magnesium is safe and can be taken as a daily supplement. I like adding powdered magnesium glycinate to my water bottles to drink throughout the day.
Magnesium glycinate is an excellent choice because it is highly bioavailable (at about 80%) and does not typically cause intestinal symptoms, such as diarrhea. Glycinate is also microbiome-friendly, providing a double benefit. I take about 400 mg of magnesium glycinate at night because it helps calm the body and promote sleep. To enhance magnesium absorption through the skin and regulate body temperature, take a magnesium salt bath just before going to sleep.
Vitamin D3
The recommended amount of vitamin D3 is just enough to prevent deficiency, but not enough to promote 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 that people with slightly higher levels of vitamin D3 (approximately 34 ng/mL) experienced notable health benefits 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 levels of vitamin D3 that are significantly higher than traditional guidelines. Levels above 70 ng/mL are likely the lower limit for good health. Optimal levels for overall health and a healthy gut microbiome are between 100 and 150 ng/mL. Depression and anxiety improve with adequate vitamin D3 levels. However, many medical practitioners are not up to speed on vitamin D levels. Aim for over 100 ng/mL.
To achieve this level, take 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 potential 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, my level is 138 ng/mL.
Omega 3 and DHA
Unless you eat sardines every day, your omega-3-to-omega-6 ratio is probably not optimal. Taking a high-quality DHA omega-3 supplement is an effective way to increase your omega-3 levels. However, it’s also important to reduce your omega-6 intake from unhealthy foods. Supplements complement a healthy diet. However, they cannot negate the effects of a poor diet. Fish is the best source of DHA, but there are also algae-based formulations available.
Iodine
It’s hard to believe, but iodine deficiency is making a comeback in the United States. The “pink salt” trend has taken over, and iodized salt isn’t used as much anymore. I use iodized sea salt for cooking, which you can find in my web store. Taking an iodine supplement is also a good idea. Sea kelp-derived supplements are a good source. Look for a daily supplement containing 300 to 400 micrograms (μg).
Vitamin C
Unlike other animals, humans cannot produce vitamin C on their own and must obtain it through their diet. Although there are many food sources of vitamin C, including fruits, we should avoid consuming excessive amounts of fructose. An easy way to ensure you’re getting enough vitamin C is to take a supplement. Taking a 1,000-milligram 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, don’t assume that vitamin C can counteract the effects of smoking. If you smoke, you should definitely take a vitamin C supplement and read the section on nicotine to help you quit.
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. Additionally, too much vitamin B6 can be toxic. For this reason, please discuss testing and supplements with your doctor. If testing reveals an inability to methylate, you may need a methylated form of B vitamins. This should be managed with your doctor. You can find a methylated B vitamin complex online. Regardless of your genes, you can take a methylated B vitamin complex.
Creatine
Creatine has been well-known in the weightlifting community for many years. Recently, it has gained attention for its improvement in brain function, especially for those of us in our later decades of life. Studies have shown that creatine improves brain health during periods of poor sleep and travel, as well as athletic function in all age groups. Add some to your morning hydration drink.