My Five Favourite Supplements
I’m often asked about supplements so I thought I would give you my five favourites that I think most people would benefit from. But, if you are on medication or have any health issues or concerns, please seek advice from a professional first.
1. A high quality multi vitamin with a focus on B vitamins.
A high quality multi vitamin is a great way of making sure that you are getting all the vitamins and minerals you need every day because whose diet is perfect every day? But even if your diet is pretty dialled in, it is accepted that changes in growing methods and preparation of foods have led to a significant depletion in the vitamin and mineral content in the food we eat.
B vitamins play a vital role on energy production. Vitamin B6 plays a significant role in regulating carbohydrate, fat and protein metabolism. Higher levels of vitamin B6 are associated with a low risk of Type 2 diabetes. Low levels of vitamin B12 are linked to inflammation, elevating blood sugar levels; high homocysteine levels, leading to increased risk of cardiovascular disease; insulin resistance (when your body doesn’t respond to insulin in a normal way, meaning It can’t easily get blood sugar into cells) and Type 2 diabetes.
2. Magnesium
Where do I start with magnesium? I love magnesium! Why? It’s involved in so many processes in the body (over 300) and helps with electrolyte balance, energy production and the way the body deals with blood sugar and insulin, aiding weight loss. It’s also good for cramps and helps sleep.
3. A high-quality fish oil
Omega-3 fatty acids are essential polyunsaturated fatty acids (PUFAs) that play an important role in the body as components of the structure of cell membranes. They are not made by our bodies so we have to get them from our diet. Omega-3s have anti-inflammatory effects and are linked reduction in triglycerides, blood pressure and body fat levels.
There are three types omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linoleic acid (ALA). Plant sources include flax seeds, hemp seeds, walnuts, algae and green leafy vegetables. Animal sources include deep-water oily fish such as sardines, herring and salmon. White fish contains EPA and DHA but to a lesser extent. Raw milk and egg yolk from pastured hens are also sources.
4. Vitamin D
Government advice is that everyone should consider taking a Vitamin D supplement during the autumn and winter months when there is less sunlight. Foods such as oily fish and eggs contain Vitamin D but many of us will still need supplementation all year round.
Vitamin D improves bone health by promoting calcium absorption. It also reduces inflammation, decreasing pain and all-cause mortality rates. Low levels of vitamin D are linked to diabetes, obesity, increased risk of cancer and autoimmune disease, heart disease, osteoporosis, poor immunity and muscle injuries and allergies.
The NHS recommend 10 micrograms or 400IU daily but some experts suggest much higher levels are optimal, such as 1,500-2,000 IU daily.
Vitamin D3 supplements are more effective than D2 forms at raising blood levels, which should ideally be above 30 nmol/L. Adequate Vitamin D status is between 50 and 220 nmol/L. Above 220 nmol/L is toxic.
I always recommend a Vitamin D test before starting on supplementation. It's a finger prick blood spot test you can do at home. The cost is low.
Always buy your supplements from a high quality supplement company. If you are on any form of medication, please seek advice from a professional first. If you have any questions on this, do get in touch.
5. Vitamin K2
If you are taking a vitamin D supplement, you should take a vitamin K2 supplement too. Vitamin K2 ensures that when vitamin D does it work to increase the absorption of calcium, that calcium goes into your bones rather than clogging arteries.
Always buy your supplements from a high-quality supplement company to avoid additives and fillers and ensure that they are made using bioidentical forms of nutrients that are most bioavailable. This means that they are chosen to have a high effect on the body, reaching the parts of the body that need them.
If you are on any form of medication or have health issues or concerns, please seek advice from a professional first.
References:
1. Thomas D. The mineral depletion of foods available to us as a nation (1940-2002) a review of the 6th edition of McCance and Widdowson. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18309763https://pubmed.ncbi.nlm.nih.gov/18309763/
2. McCance RA, Widdowson EM. The Mineral Depletion Of Foods Available To Us As a Nation (1940–2002) – A Review of the 6th Edition of McCance and Widdowson. Available from: http://www.mineralresourcesint.co.uk/pdf/Mineral_Depletion_of_Foods_1940_2002.pdf
3. Glick, N. R., & Fischer, M. H. (2013). The Role of Essential Fatty Acids in Human Health. Journal of Evidence-Based Complementary & Alternative Medicine, 18(4), 268–289. https://doi.org/10.1177/2156587213488788
4. Golub, N., Geba, D., Mousa, S. A., Williams, G., & Block, R. C. (2011). Greasing the wheels of managing overweight and obesity with omega-3 fatty acids. Medical Hypotheses, 77(6), 1114–1120. https://doi.org/10.1016/j.mehy.2011.09.016
5. Gray, B., Steyn, F., Davies, P. S. W., & Vitetta, L. (2013). Omega-3 fatty acids: a review of the effects on adiponectin and leptin and potential implications for obesity management. European Journal of Clinical Nutrition, 67(12), 1234–1242. https://doi.org/10.1038/ejcn.2013.197
6. Greer, A. (2012). An anti-inflammatory diet: The next frontier in preventive medicine. Journal of the American Academy of Physician Assistants, 25(2), 38. https://doi.org/10.1097/01720610-201202000-00007
7. Simopoulos, A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365–379. https://doi.org/10.1016/s0753-3322(02)00253-6
8. an Ballegooijen AJ, Pilz S, Tomaschitz A, Grübler MR, Verheyen N. The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review. Int J Endocrinol. 2017;2017:7454376. doi: 10.1155/2017/7454376. Epub 2017 Sep 12. PMID: 29138634; PMCID: PMC5613455.