Vitamins and Supplements: Since I’ve been in the health and wellness world for over a decade, I’ve gained extensive knowledge about supplements. As I’ve grown and my health has improved, my supplement routine has also evolved. I have discovered what our bodies require and which supplements work best for me.
I am frequently asked about the supplements my family and I use. I prioritize a few key supplements daily while experimenting with others based on specific needs and seasons. As a result, I do not regularly take a large number of supplements.
During much of the last decade, I prioritized my essential supplements for pregnancy and nursing while pregnant or breastfeeding.
Why Should You Consider Taking Vitamins and Supplements?
In today’s world, some supplements are necessary for maintaining health. While I prefer deriving nutrients from food, this is becoming increasingly challenging. Deteriorating soil and food quality, along with the rise of chemicals hindering nutrient absorption, have made it difficult to obtain all essential nutrients solely from food sources.
Within the wellness sphere, there is a plethora of information on supplements. Recommendations frequently evolve, and new products emerge with each new research finding.
Social media further complicates matters by inundating us with information. It appears there is always a trendy new supplement everyone is raving about. Given the daily consumption of supplements, many companies recognize their profit potential and heavily market them.
I’ve observed many individuals hastily adopting the latest supplement trends without considering their suitability or necessity for them. Before you realize it, you might find yourself consuming a multitude of supplements without careful consideration, leading to both time and money wastage.
What Supplements Should You Be Taking?
With the myriad of options available, which supplements are essential for maintaining good health? I divide supplements into two main categories: core supplements and those tailored to specific needs. The answer to this question varies for each individual due to differing nutrient requirements and deficiencies.
However, certain supplements are generally beneficial for most people. These are what I consider to be core supplements, which I regularly take for their overall health advantages.
On the other hand, some supplements address specific deficiencies in our bodies, providing elements that may be lacking. It is our responsibility to identify our body’s needs and determine what suits us, and what does not. Specific health issues can often indicate an underlying nutrient deficiency (or in rare cases, toxicity) within the body.
Before Beginning Supplements
Before starting any supplements, the first step is to clean up our diet. If we begin with a poor diet and try to add supplements to override it, we’re throwing our money away. Unfortunately, you can’t supplement your way out of eating poorly.
Along with cleaning up your diet, there are other things you want to focus on to make sure your body is functioning at its best. Work to cut out processed foods, get enough sleep, minimize stress, get enough minerals, exercise, hydrate, and take a probiotic. These are all ways to help overcome deficiencies in the body. I like to follow a minimum effective dose plan to get started.
When you’ve dialed in those things and still need an additional boost, supplements may be worth considering. There are several that have been extremely helpful to me (when taken under the care of my health practitioner).
Core Supplements I Take Regularly
As previously mentioned, the requirement for particular supplements differs greatly from individual to individual. Nevertheless, certain essential supplements tend to be beneficial for most people. My family incorporates only a few fundamental supplements to complement our nutrient-rich diet. I also rotate these supplements to prevent my body from becoming accustomed to any single one.
Magnesium
Magnesium is a crucial mineral in our bodies, involved in over 3600 chemical reactions independently. Unfortunately, magnesium deficiency is a common challenge. Magnesium plays a vital role in various bodily functions, from hormone regulation to cell renewal and bone health.
Maintaining sufficient magnesium levels has shown a potential link to reduced heart disease risk. While correlation does not imply causation, due to its multiple essential roles, supplementing magnesium seems beneficial.
My family supplements magnesium in various ways:
- Magnesium oil spray – This is my preferred method of magnesium supplementation as it bypasses the digestive system, making it a more efficient way to absorb the mineral.
- Oral magnesium –I sometimes switch between magnesium pills or powder forms. I find these choices convenient when I’m on the go.
- Magnesium bath – I enjoy taking a bath or foot soak with magnesium crystals or Epsom salts. While this alone may not significantly increase magnesium levels, it is a beneficial addition.
Minerals
Apart from magnesium, several other minerals are crucial for our well-being. I have been testing various minerals and have discovered some that benefit me greatly. Two minerals I have been using are humic and fulvic acid. These are organic minerals, sourced from plants and obtained in their natural, ionic form.
This is an excellent brief podcast for gaining insight into plant-based minerals. Additionally, this episode provides further information.
Both minerals aid in hydration, cognitive function, muscle cramps, anxiety, and sleep problems. I use them, and my athletic children also benefit from them.
Another essential mineral is salt for replacing electrolytes. Rather than consuming electrolyte drinks full of sugar and harmful chemicals, I prefer adding LMNT packets to my water. These packets contain salt, potassium, and magnesium, making them beneficial for rehydration after intense exercise.
I have also been experimenting with Eidon’s silica recently. It aids in managing calcium in our systems and supports healthy hair, nails, and skin, as well as helping with anti-aging. Listen to this podcast to learn more about this supplement!
Probiotics
Another crucial component that is frequently lacking or inadequate in our diets is probiotics. We have come to understand the significance of our gut bacteria for our overall well-being, impacting everything from brain health to mental health.
There are several ways to make sure you get probiotics:
- Eat more probiotic-rich foods – Fermented beverages such as kombucha and water kefir, along with fermented foods like sauerkraut, can enhance your probiotic consumption.
- Oral probiotic supplement – When taking a probiotic supplement, select a spore-based one to ensure survival through the digestive process and reap the benefits.
- Oral prebiotic supplement – If you consider your gut as a garden, prebiotics are the fertilizer (or food) for your gut and probiotics. My children enjoy the taste of this supplement!
Vitamin K27
I have recently started taking this supplement regularly due to its numerous benefits. Calcium should be directed to our bones and teeth, not our arteries and blood vessels. Vitamin K2 plays a crucial role in directing calcium to the right places in our bodies.
Collagen and Gelatin
Collagen (and its cooked form, gelatin) is a protein derived from bones and cartilage, typically sourced from cows. A newer variant, marine collagen, is extracted from fish skin, scales, bones, or cartilage.
This protein constitutes approximately one-third of the protein in our bodies, playing a vital role in supporting our hair, skin, and nails, enhancing skin elasticity, and managing signs of aging. Collagen is also beneficial for joint health and digestive improvements. With age, the natural collagen levels in our bodies decrease considerably, underscoring the significance of incorporating it into our diets.
Ways to Get Collagen:
- Homemade bone broth – This is an excellent collagen source and a convenient method for utilizing leftover bones. If you lack the time to prepare it, this brand is a suitable alternative.
- Add to smoothies – Adding a scoop of collagen to a smoothie significantly enhances its protein content.
- Make homemade jello – Use gelatin to create a healthier, enjoyable twist on this popular children’s treat!
It is crucial to obtain collagen and gelatin from a company that derives it from grass-fed, humanely raised cows. This guarantees cleanliness and a higher nutrient content. We frequently utilize this collagen and this gelatin.
Supplements I Take As Needed
In addition to our usual core supplements, there are some that we take on an as-needed basis. This may involve addressing a specific health concern in the short term. For instance, during the summer when extra sun protection is required. Or when focusing on strengthening my teeth.
For Digestion
When my digestion is slow or sluggish, I add these digestive enzymes. This supplement helps absorb more vitamins, minerals, and amino acids from the foods we eat. Improved digestion leads to increased energy, mental clarity, and focus. It also helps prevent food allergies or sensitivities that can occur when protein isn’t fully digested.
For Immune Support
During cold and flu season or when I sense an illness approaching, I opt to include vitamin C in my supplements. Since our bodies cannot produce vitamin C, it serves as a valuable immune system enhancer when required. However, obtaining sufficient vitamin C from food alone can be challenging. This particular supplement stands out as it is derived from organic superfoods.
For Anti-Aging and Fighting Cancer
Sulforaphane is a powerful cancer-fighting and antibacterial substance present in cruciferous vegetables and sprouts. I prefer obtaining this substance through broccoli sprouts, which I typically cultivate in my kitchen and consume regularly. However, in instances when I am unable to grow them, I opt for this supplement. It aids in reducing inflammation, boosting immunity, and facilitating detoxification.
For Increased Focus
When tackling demanding tasks that demand heightened concentration, I find it beneficial to incorporate nootropics. These substances aid in improving memory and focus, increasing energy levels, and refining problem-solving skills. Additionally, they contribute to the maintenance of long-term brain well-being. A preferred choice of mine is Qualia Mind, comprising 24 components recognized for their promotion of peak brain performance.
Supplements My Kids Take
Since children are young and still developing, I prioritize their diet over supplements. I ensure they eat ample high-quality protein, plenty of green vegetables, and healthy fats. However, I also provide them with some supplements.
Gut Health
Children’s gut microbiome is in the process of developing, making it crucial to consider a daily probiotic intake. Nurturing it at this stage will yield more significant benefits compared to supplementing it later in life (although I still advise doing so). For children who struggle with swallowing pills, they can be opened and mixed into food.
Read Also:- Sun Exposure Benefits and the Vitamin D from Sunlight
My kids also consume prebiotics to support the growth of probiotics. They enjoy this particular one for its delicious taste! They frequently use it alongside their other supplements.
I also provide my older athlete children with digestive enzymes. These help in the absorption of essential amino acids and vitamins, boost their energy levels and improve their digestion.
Vitamin D
I believe children should receive their vitamin D from the sun, ideally barefoot outside. However, when that’s not feasible, children’s vitamins, which usually lack sufficient vitamin D, can be supplemented. Despite the controversy, I personally opt to supplement my children with 5,000 IU of vitamin D3 weekly.
Since you wouldn’t want to consume an excessive amount of vitamin D, I monitor its levels during the winter to ensure they are adequate.
Vitamin C
I always have vitamin C on hand for when we feel a cold coming on. We’ve avoided many doctor visits thanks to this and homemade elderberry syrup.
I add around 1/4 tsp of vitamin C powder to the children’s water or smoothie daily (it tastes bitter!). It aids in maintaining their immune systems, particularly during winter. If someone falls ill, we increase the vitamin C powder intake until we reach bowel tolerance (resulting in diarrhea). Afterward, we reduce the dose to 3/4 until the illness subsides.
Magnesium
Just as adults benefit from magnesium supplementation, children can also greatly benefit from it. I usually apply this magnesium spray on my kids before bedtime. This not only aids in their sleep but also offers a simple method to enhance their magnesium levels. Occasionally, I enhance their bath water with 1/2 cup of Epsom salts or magnesium crystals for a soothing bath experience.
Once you have established a solid foundation with nutrition, rest, physical activity, and hydration, consider areas where you may be lacking. If further assistance is required, consult with a healthcare professional. Consider undergoing laboratory tests to identify deficiencies or concentrate on aspects that require improvement.
What supplements do you take? Do you give your kids any? Share below!
