But What About Supplements?
PROBIOTICS - MAGNESIUM - VITAMIN D
This week I wanted to highlight supplements!
Without fail- client, consult, or conversationally this topic always rises to the surface. And while I have a very firm stance that supplements are meant to do just that SUPPLEMENT (aka you cannot outsmart a poor diet), I do have a few tried and trues. So buckle up because these three are beefy!
Probiotic
First up is a good probiotic. I love this one. And when I say love, I mean love. I have been using their symbiotic for almost a consistent year and a half now and haven’t found anything better on the market. They have awesome customer service, are eco friendly, and most importantly it just works.
I’ve noticed the biggest difference with my decrease in weight fluctuation. While weight fluctuation is super normal, I went from having a 5lb flux depending on where I was at in my cycle to a 3lb. But really, I love this product because it’s science backed (seriously so many goodies to read on their website) and has no junk.
Of course, you CAN consume food and drinks rich in probiotics like sauerkraut, kimchi, and kombucha- and while I more than encourage you to do so it’s absolutely best practice to pair these with a solid supplement. After all, your gut health affects everything from nourishment, immunity, mental health, and hormones. Making prioritizing a bullet proof gut incredibly important.
Magnesium
Next, we have magnesium. I have a love affair with magnesium. I’m currently using this one and on occasion this one. I think that it was Lauryn Evarts from The Skinny Confidential that I first heard it referred to as “Natures Xanax”, which I find hilariously accurate. Magnesium can ease stress and aid in muscle relaxation, which is why I advise my clients that do supplement with magnesium to take it with their dinner to allow time for the body to absorb and then wind down for a restful night.
However, it’s not just a sleep aid, as one of the essential minerals magnesium is involved in over 300 diverse biochemical reactions from protein synthesis to blood sugar regulation. Magnesium is also one of the big four electrolytes which is why it’s so beneficial for recovery.
Sadly, magnesium also happens to be one of the most common nutrient deficiencies, with only about half of the US population hitting the RDA. Soil depletion and the SAD diet (Standard American Diet) are both heavy contributors to this issue. That said, you can still find magnesium in an array of foods like dark leafy greens, nuts, and fish.
Vitamin D
Vitamin D- the sunshine hormone. Vitamin D is another extremely common deficiency, with more than half of the population falling short of the RDA requirements (which has recently been criticized with the most recent research showing the RDA needing to be almost 12x more). Vitamin D is arguably one of the most important nutrients- essential for nearly every single bodily system and function! Immunity, fertility, healthy male and female hormones, weight management, healthy pregnancies and postpartum recoveries, along with healthy gene expression (regulating fully 3% of the human genome- more than any other single nutrient) all rely heavily on vitamin D.
And while most other nutrients you could find foods to eat to bolster your nutrient storage, vitamin D isn’t one of them. In fact, the dairy industry widely seen as a great source of vitamin D has been fooling us! Cows similar to us need sunlight exposure to make Vitamin D, most dairy cows are raised indoors (I think you can make the connection from here). Additionally, vitamin D is fat soluble, meaning you’ll need a higher fat content to better absorb vitamin D. So, if you are looking to get some sources of vitamin D from dairy opt for grass-fed and pasture raised animals and always buy full fat products.
Bringing us to sunlight which is our primary source of vitamin D. Sun exposure accounts for about 90% of vitamin D in the body for those that do not supplement. However, this leads to a lot of obstacles! Since vitamin D is made in your skin when exposed to UVB light, people who have darker skin pigment (more melanin) have built in UVB blockers. And those who do not (and do- myself included) often wear sunscreen, and protective eyewear if they go out into the sun at all. UVB blockers = less vitamin D. Additionally, depending on where you live and what time of year it is you are likely not getting much of those UVB rays since your position on earth in relation to the sun simply will not allow it.
Leaving supplementation our last resort. I’m currently taking this one (Always opt for vitamin D3). I usually take mine with breakfast (remember fat soluble- so eat some fat with it) to start my day.
My advice always is food first. However supplements have a time and a place, and as demonstrated above a need! Starting with these guys are simple and effective. If you are in need of further guidance let us know and we would be more than happy to schedule a Complimentary Consultation!