So, you eat pretty healthy. You work out daily and your BMI is within range. But yet, you still feel fatigued, you have muscle soreness and just overall pain. Nutrition is KEY, but it’s not just via food – supplementation is necessary. We forget that sometimes we don’t fully absorb all the nutrients from the foods we eat. Supplements help better absorb those much needed nutrients.
Here is a list of my favorite supplements and the benefits of taking them!
Coenzyme Q10 is found in the Mitochondria of our cells. This is the outer layer which is responsible for regulating what goes in and what comes out, known as the “powerhouse”. Keep in mind to choose the Ubiquniol form over the Ubquinone form as it is going to have more absorbency. CoQ10 has so many amazing benefits, helping with oxidative stress but most of all supporting cardiovascular health. Much research shows that it has been shown to be supportive for helping blood pressure and circulatory health.
There is a nation wide deficiency in Vitamin D. Many people think that we completely absorb Vitamin D through our food but that’s not true. The average person should consume about 5000-8000 IU of Vitamin D a day. Make sure to do a Vitamin D blood test to make sure your levels are within range and tweaking the units depending on your blood test value. The optimal range for Vitamin D blood test is between 50-80ng/mL. Things that Vitamin D plays a good role in supporting are bone health, hair, skin and nails grow, cardiovascular health and keeping blood glucose levels within range.
This is my go-to supplement! Being a runner I have a lot of inflammation in my knees which can take a toll on your overall health. Curcumin is a very powerful antioxidant and has powerful anti-inflammatory effects. The next time you are climbing the stairs or on your feet for a very long time and feel your joints throbbing – pull out that Curucmin and watch the magic of this amazing herb do its work!
The “hidden” supplement is what I love to call this amazing complex, combining B1, B2, B3, B6, B9, B12 and so much more! Increased homocysteine levels can lead to severe health conditions targeting the brain, heart and nerve cells. Taking a B Complex will be supportive towards mood, energy, neuropathy, memory and cognition. The next time you feel low on energy grab a B Complex as it will have tremendous support!
This chemical element activates over 300 enzyme reactions in the body, translating to thousands of biochemical reactions happening on a constant basis daily. The suggested dosage of Magnesium is 500-1500mg daily, keep in mind to start at lower dosage and increase, magnesium can cause loose bowel movements in higher dosages. The benefits of the element are amazing, helping regulate the levels of potassium, calcium, and sodium, helps increase energy, relieving muscle aches and spasms and best of all – supporting that important cardiovascular health.
Not only are probiotics going to support digestive health but they are going to be supportive for your overall health. Our whole body is correlated with our digestive system – and they communicate with our brain and heart! When choosing a probiotic, look for one that is dual encapsulated, something that is going to take those live probiotic strains and put them directly into your gut to provide optimal stomach and digestive health. Look for 15-20 Billion CFU in a probiotic and also look for a product that is going to have a tetraphage blend. The tetra phage blend is amazing. What it does is that it targets the undesirable bacteria in your digestive system while leaving the good bacteria to do its work and help promote optimal health. Probiotics can play a key role in your mood, oral and digestive health. Next time you see a probiotic you like keep these suggestions in mind on what to look for!
There you have it, my go-to supplements in providing optimal cardiovascular, digestive, muscle, energy and inflammatory health! I hope they work for you as well as they do for me.
Happy supplement shopping!