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Supplements: Why? Which? When?

There is a lot confusion around supplements these days. If you should, why you should, which ones and when to take them. If you are thinking about taking vitamins, your MD has recommended some, or if you already take them, there is a right way and a wrong way.

I am a supplement snob and am extremely picky about the brands I use and recommend for my clients. To maximize the health benefits and reduce the risk for side effects, please only use physician/pharmaceutical-grade supplements. I use 3 or 4 extremely high quality brands that are clinically, technologically, and ethically advanced; my choices are based on excellence, innovation, and value, not economic expedience.

Supplements should also be taken in certain ways and/or at certain times.

MULTIVITAMINS: Even a healthy lifestyle may not address imbalances or an inability to obtain crucial micronutrients from diet alone, which can contribute to symptoms of ill health. These important mainstays should always be taken with food to avoid stomach upset.

FISH OIL: The science behind fish oil’s efficacy is not that it boosts immunity, although it is an antiviral, but that it provides the checks and balances to a continuously-firing immune response. Take with a meal as food enhances the absorption of fish oil.

VITAMIN C: Humans, unlike most animals, cannot synthesize vitamin C. We must obtain it solely through diet or supplementation. Vitamin C aids healing and restoration for most injury and illness, is critical in collagen production, heart health, cell energy, immune system function, and much more. To prevent gastrointestinal upset, divide the dose if you take more than 500 mg per day. Vitamin C is best taken with food to avoid stomach upset. Choose a buffered variety for the best results.

B VITAMINS: The B vitamins are critical to most metabolic reactions in the body, including amino acid metabolism, neurotransmitter activity, detoxification, and overall immune and energy support. Bs are best taken in the morning as they can cause insomnia for some people. They, too, can sometimes cause mild stomach upset on an empty stomach, so take them with food.

CALCIUM: Calcium is a critical mineral in the smooth functioning of nerves, hormones, muscles, bones, and blood pressure. Calcium is less effective when taken in the morning. It is best taken in the evening or before bed. If you take more than 600 mg daily, split the dose; half in the afternoon and half at night to ensure absorption.

MAGNESIUM: Magnesium is a critical mineral, involved in more than 300 metabolic reactions throughout the body. It is essential to cardiovascular health, energy production, insulin sensitivity, bones, teeth, cell membranes, and chromosomes. Magnesium is best taken with meals. It can be taken at night as its anti-anxiety, relaxing properties help facilitate sleep. Also, certain varieties can be taken before bed to promote regularity in the morning.

VITAMIN D: Vitamin D promotes bone mineralization, boosts calcium and phosphorus reabsorption in the kidney, supports bone health, reduces inflammation, increases insulin sensitivity and immune function, and has anti-viral activity. Please have your vitamin D levels checked through a blood test before supplementing as this is a fat soluble vitamin that, if not necessary, can possibly build to a toxic level in your body. Vitamin D can be taken with or without food. What matters is that you take the correct amount for long enough. Optimal blood levels are between 60–80 ng/ml.

Are YOUR supplements the highest quality? Are you taking the correct amounts? Are you missing some or taking anything unnecessarily? I can help you make the right choices using only the highest quality products. Don't wait. Contact me now.


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