What You Need to Know About Supplements

LET'S TALK SUPPLEMENTS!

I mean what do you really need? How much is too much? What is a waste of time and money to purchase?

My Philosophy

Well, the answer to that on an individual basis is always, “that depends”. Each of our genetics and lifestyle choices is unique; thus, people can present with varying supplement needs when they come to see me. While our genes can be hard to control, or our childhood upbringing of food and exposure to toxins, we CAN take control of our current lifestyle choices to optimize our performance and feel amazing! I often ask clients questions like “How well do you sleep?” or “What percentage of your diet is whole, unprocessed foods?” and “Rate your current stress level” to get an idea of what might be contributing to their fatigue, Autoimmune disease, gut issues, or weight gain.

General Suggestions

I do, however, have general suggestions for supplements that most of us can benefit from, as well as some information you might like about WHERE I get my supplements from and WHY. I do not by any means suggest that long-term any of us need a drawer full of 40 pills to take daily… Optimizing your lifestyle with quality sleep, hydration, decreased stress, and whole foods will help you accomplish most of your goals, but in our current modernized culture, we often are subpar in a few areas. You may be fighting against poor genetics, ongoing stress, or a toxic burden from years of processed foods. You also may be intaking good food but not absorbing nutrients if you have weak digestion or a leaky gut. Here are 5 things I generally suggest for most people.

1. Multivitamin:

   • I used to think a multi was a waste of my money-like they cram a whole bunch of stuff in a pill, but I wondered how well it could be absorbed. Often, however, when we do panels on people, we see they are at a significant deficit of a handful of vitamins and minerals long term. I suggest a multi that has a methylated B complex for great energy balance.

2. Omega-3:

   • Omega 3 fatty acids and fish oil are crucial for reducing inflammation, which most of us have at some level or another from multiple sources.

3. Vitamin D

   • This one is huge for immunity to cold and flu, and energy increase as well. Optimal levels are 60-90 ng/mL. In my practice, I most often see people in the range of 15-19, which is incredibly low. Please request a lab from your doctor or contact me to get testing done on your own, and we can assess your supplementation needs. Vitamin D is fat-soluble, so I suggest a liquid or gel cap with K2 emulsion. We often spend much time in the Midwest inside, and even if we are outside, it's often only for the summer months, and we may not absorb the vitamin D from the sun efficiently. 

4. Magnesium Glycinate: 

   • This is great for sleep and overall muscle relaxation and is the best absorbable form.  I suggest 500 mg before bed.  

5. Collagen:

   •  The amino acids provide nutrients to help a leaky gut, detox the liver, and provide support for joints. I use a scoop of this daily in my coffee or tea! It’s also great for hair, skin and nails!  

Bonus

If I had to add a 6^th I'd probably say a B-complex. When I look at people's labs often B12 in particular is low, and people state they are tired.  This is an instant energy boost without caffeine.  

HERE is the link to all of these supplements!  

Keep moving forward 😊 Sarah