Should you supplement?

I know what you’re wondering. Do you really need to take any supplements? “My grandpa didn’t take any supplements, and he almost reached 100 years of age!” Or maybe you already eat relatively healthy, and you exercise so surely you’re getting all that you need right? Ideally yes, we would obtain all our micro and macronutrient requirements through whole foods. But the truth is that in today’s world, that may not be so simple.

For one, the soil from which our crops come from is simply not as nutrient-rich as it once was. Modern agricultural practices such mono-culture farming has depleted our soil of nutrients, and subsequently decreased the nutrient density of the food that grows out of it. We overuse pesticides, which leads to pesticide-resistance, which in turn leads to an increase in pesticide use. These pesticides remain on our food. Even if we shop organic, some of the pesticides get into our water due to run-off. Speaking of water, clean water? Forget about it. Chemicals like chlorine, lead, mercury, arsenic, nitrates, and even compounds found in birth control have routinely been found in tap water [1]. But since they are in such “low-concentrations” it is allowed. However, the long-term effects of consuming these chemicals is not known, and probably is not ideal..

We overconsume processed foods with artificial ingredients aiming to increase shelf-life or palatability which causes us to get hooked on them. And as we know, overconsumption and chronic inflammation leads can lead to diseases like obesity, and have even been linked to alzheimers, depression, and cancer.

So what can we do? Awareness is the first step. But let’s face it, our environment is not optimal for health. This is where supplements come in. I still am an advocate of consuming high-quality, well-sourced whole foods, but in certain instances, looking to supplements is not a bad idea.

What supplements to take?

The supplement industry is a billion dollar industry, and can be hard to navigate without the right information. Since supplements are not regulated by the Food and Drug Administration (FDA), many companies can get away with making unsubstantiated claims.

As such, there are constantly new supplements hitting the market boasting of one thing or another. If you buy into all the claims, you may end up wasting money on ineffective products. Trust me, I’ve been there. Your best assurance is to see if there is quality research done, such double-blind clinical trials to back up the claims.

Once you know if a supplement is potentially effective, you need to know if it’s right for you. Getting bloodwork done, and consulting a health professional is the best way to know what deficiencies you have, if any. This will prevent you from wasting money on a supplement that you may not need. It is also possible to build up toxicity by overconsuming certain products so make sure to ascertain the extent of your deficiency, and what dose to take.

That said, there are some common nutrients that most people are deficient in, or that can aid in optimizing your health. So without further ado, here is a simple list of the 5 most beneficial supplements to take.

Magnesium

Magnesium is also responsible for a plethora of actions in the body. It’s a cofactor in over 300 metabolic reactions in the body. It energizes your brain, improves digestion, aids in calcium absorption, decreases blood pressure, strengthens bones, and can even improve sleep.

Foods High in Magnesium:

Dark chocolate
Almonds
Cashews
Brazil nuts
Leafy greens
Avocados
Bananas
Salmon
Mackerel

In case you’re not able to consume those foods regularly a magnesium supplement may be appropriate. It is important to note what kind of magnesium you’re taking though. Not all forms are created equally. Magnesium is often bound to compounds to increase its absorbability. Magnesium glycinate, magnesium threonate, magnesium citrate, and magnesium lysinate all have slightly different properties but are good forms of magnesium. However, magnesium oxide or magnesium carbonate are lower quality forms that are not as bioavailable. If you have trouble sleeping, try taking a magnesium supplement prior to bed to help with relaxation.

Aim for 200-400 mg/day.

2. Fish Oil

Fish oil is another supplement that boasts a wide array of health benefits. This is due to its omega-3 content. Omega-3 fatty acids include both docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA). These nutrients are “essential” not only because of their health benefits, but specifically because we cannot produce them on our own. They must be obtained through diet or supplementation.

Omega-3 fatty acids support a healthy cardiovascular system, cognition, joints, and vision. They’re integral parts of cell membranes, affecting communication between cells and helping to regulate hormone production, and they have been shown to reduce blood pressure, atherosclerosis, and arthritis. [2].

DHA and EPA have been linked to improved cognition, regulation of inflammation, and are found mostly in fatty fish, as well as algae (primarily DHA).

ALA is found in many plant sources, such as flax, leafy vegetables, walnuts, as well as some animal fat, and is primarily used in the body as an energy source. It’s conversion to DHA and EPA in the body is very limited.

Omega-6 fatty acids are also important, however, in the typical American diet we overconsume them. Optimal ratios of omega-6 to omega-3 in our diet are 4/3:1, however, it is not uncommon to see up to a 20:1 ratio with all the processed foods we consume. This can lead to inflammation, and an increased risk of heart disease, and even obesity [3].

Omega-3 fatty acids are known to benefit cardiovascular health, support healthy brain function and cognition, and have also been proven to maintain a healthy inflammatory response, achieving the proper balance of omega-3s has become an important health strategy, requiring supplementation for most people,

If you eat high-quality fatty fish 3-4 times a week, you most likely don’t need a fish oil supplement. If not, your omega-3 levels are probably low.

Foods High in Omega-3s (DHA & EPA):

Sardines
Anchovies
Tuna
Mackerel
Wild salmon
Halibut
Trout

*Although tuna is high in omega-3s, it can also be high in Mercury.

2-3 grams/day of fish oil is optimal for most people. Make sure it is sourced sustainably, and from deep-water fatty fish, in triglyceride form and not Ethyl Ester form. The latter is cheaper to produce, but is less bioavailable, and can oxidize more readily which can cause an increase in inflammation rather than decrease it. To obtain all the health benefits, look for a product that is pharmaceutical grade, as well as molecularly-distilled to filter out toxins such as Mercury, or other heavy metals. [4].

3. Vitamin D3 w/K2

Vitamin D deficiency very common in the US. Even more so in places where it’s not sunny, because we need direct sun on skin contact to produce vitamin D in our body. A minimum of 15 minutes/day is ideal, but those with darker skin, more time may be required.

Vitamin D is important for various different processes in the body. As a matter of fact, vitamin D isn’t even a vitamin, it’s a hormone. And as we know, hormone dysregulation can have unfavorable effects on the body. Vitamin D is necessary for calcium absorption, as well as bone growth. It also helps regulate the immune, and neuromuscular systems. Research has even shown a link between Vitamin D levels and reduced incidence of colon cancer [5].

Foods High in Vitamin D:

Salmon
Tuna
Sardines
Cod Liver Oil
Oysters
Shrimp
Egg Yolks
*Mushrooms

(Mushrooms are the only plant source that contains vitamin D, in the form of vitamin D2. The D3 form has been shown to sustain levels of vitamin D in body better than D2)

In case you’re not exposed to enough sunlight, a Vitamin D supplement may be appropriate. Look for a product that also contains Vitamin K2, which increases the absorbability of Vitamin D. If you want to make absolutely sure that you need to supplement with vitamin D, get blood work done. A concentration of 30nm/mL in the blood is common, but 50-80ng/mL is the optimal range.

4. Multi-Vitamins

As mentioned before, even if you’re consuming organic natural whole foods, it’s possible that you aren’t meeting all your nutrient needs. According to a report from Oregon State University, a survey of over 16,000 people 4 years and older reported “a high prevalence of inadequacies for multiple micronutrients. Specifically, 94.3% of the US population do not meet the daily requirement for vitamin D, 88.5% for vitamin E, 52.2% for magnesium, 44.1% for calcium, 43.0% for vitamin A, and 38.9% for vitamin C. For the nutrients in which a requirement has not been set, 100% of the population had intakes lower than the AI for potassium, 91.7% for choline, and 66.9% for vitamin K. The prevalence of inadequacies was low for all of the B vitamins and several minerals, including copper, iron, phosphorus, selenium, sodium, and zinc.” [6].

A multi-vitamin can help you cover all the bases. But as always, you want to make sure what you’re putting inside your body is increasing your health, and not harming it.

You also want nutrients that your body can actually absorb! Many companies will pack their supplements with a long list of ingredients, but use cheap versions that don’t do your body much good.

Look for minerals that are chelated. This means they are bound to certain amino acids to increase absorbability. But just like with magnesium, avoid ones bound to carbonates or oxides. Other nuances to look for are:

Vitamin B12 as Methylcobalamin, and not Cyanocobalamin
Vitamin B6 as Pyridoxal 5’-Phosphate, and not Pyridoxine HCl
Vitamin B2 as Riboflavin 5’-Phosphate, and not Riboflavin HCl
Folate (B9) as L-5-MTHF, and not Folic acid
Trace minerals such Selenium, Chromium, Iodine, Zinc, etc. included
Zinc and Copper in optimal ratios (8:1 or 12:1) as too much Zinc can inhibit Copper absorption
Too much Iron acts as an unhealthy oxidant, so take only if you’re deficient
Be cautious of Fat-soluble vitamins (A, D, E, K) in high doses, as they can lead to toxicity

5. Protein

There is a misconception that you don’t need protein if you’re not trying to “bulk” up. I hear it all the time from clients. “I don’t wanna get too bulky.” Well guess what? If you want to lose weight, you also need protein. Yes you need protein to build muscle, but guess what your hair and skin and nails and organs are all made of? Yep you guessed it, protein. So even if you don’t want to build muscle, you need to at least maintain it. Not to mention as we age, our muscle mass declines, as will our metabolic rate since there’s a direct correlation between the two.

Now I don’t necessarily believe that everyone needs a protein supplement. If you can get it from your food all the better.

Foods High in Protein:

Eggs
Cow Milk
Goat Milk
Beef
Chicken
Hemp
Quinoa
Pea Protein

Note, rice, beans, and most other plant sources can also contain protein but they are not complete proteins. meaning they will not provide you all the amino acids necessary. Consuming them together, however, is a useful strategy since they complement each other’s amino acid profile.

Aim for 0.8 grams of protein/kilogram of bodyweight daily. If you’re highly active, dieting, or performing exercise multiple times a day, 1-1.2 g/kg of b.w may be appropriate.

Bottomline

I advocate for real foods, that are minimally processed, and sourced responsibly. And if you really want to go down a rabbit hole, eating foods that are local and in season are two other good criteria. Supplements should SUPPLEMENT your diet. But even so, eating exclusively nutrient-dense foods is not always feasible for everyone.

And in case you missed it, QUALITY > quantity. What you put in your body will make a difference in your health. Inferior products filled with unnatural chemicals, can wreak havoc on your body causing inflammation and additional stress.

Look for a product that is NSF certified (manufactured in a National Sanitation Foundation facility), or CGMP certified (manufactured in a certified good manufacturing practices facility to ensure purity). The website labdoor.com is another great resource for reviewing supplement quality.

If you’re taking a supplement, it’s because you are trying to increase your health and/or performance. If that’s the case, it’s counterintuitive to use low-quality ingredients. A little investment goes a long way.

So should you take supplements? It depends, but most likely yes. And if you do decide to take a supplement, make sure to consult a doctor or health professional, especially if you’re taking other medications. Do your homework and get bloodwork done to figure out where you’re lacking. And lastly, make sure the source of the product is ethical, sustainable, and that the ingredients are effective.

[1] http://freshlysqueezedwater.org.uk/waterarticle_watercontent.php

[2]. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/

[3]. Simopoulos, Artemis P. “An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity” Nutrients vol. 8,3 128. 2 Mar. 2016, doi:10.3390/nu8030128

[4]. https://shorthillseye.com/fish-oil-triglycerides-vs-ethyl-esters/

[5]. Klampfer, Lidija. “Vitamin D and colon cancer” World journal of gastrointestinal oncology vol. 6,11 (2014): 430-7.

[6]. https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview#US-national-dietary-surveys

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Avoiding the Holiday Weight Gain

Ah the holidays. A happy time filled with family, watching ‘Home Alone’ while sipping hot cocoa on your couch. It’s also a time that can be stressful. Frantically running from store to store, finding last minute ingredients to prepare meals for your family gatherings. Or maybe you’re traveling so you have to deal with getting to and from the airport, avoiding traffic, and figuring out what to pack. And diet and exercise? Forget about it! Those things are your last priorities right? Well time to pump the brakes. Those things should actually be at the top of your priority list! If you can’t take care of yourself, how can you take care of anyone else? I know, I’m preaching to the choir. But instead of ignoring these issues or throwing a pity party, let’s be proactive and figure out how to equip you with the tools you need. Use the strategies below to maintain sanity, health, and guilt-free living during the holiday season.

Exercise

weight lifting — Photo by Victor Freitas from Pexels

Finding ways to incorporate exercise into your life, is as crucial as anything else especially during the holidays. It will help lower stress levels, and subsequently levels of cortisol (which break down your muscle, and can weaken your immune system), help you burn off some of those calories, but most of all keep you motivated!

You can come up with an excuse like “oh the gym closed early today” or the infamous “I don’t have time.” But that won’t fly here. Something as simple as a few 10-20 minute walks can make the world of a difference, especially if used strategically.

Walking

Has been shown to decrease post-prandial blood glucose, meaning that it can help you avoid that debilitating food coma that renders us useless for the day. Try a 10 minute walk before or after a big meal.

Resistance training

also makes us more insulin sensitive which can help shuttle a large bolus of glucose into our muscle cells, instead of fat cells. I enjoy doing a short bout of exercise prior to my Thanksgiving meal, key word being “enjoy.” I don’t encourage using exercise as a punishment or reward per se, but knowing the physiological effects from exercise can serve as a bonus. As for the time or gym thing, you can do a simple 20-30 minute bout from the comfort of your home, using only your bodyweight, or if you have any hand held weights all the better! Give the routine down below a shot.

Time-Restricted Feeding

I’m sure you’ve heard of intermittent fasting (IF) by now. Time-restricted feeding and IF are sometimes used interchangeably, but it’s the concept of reducing your feeding window throughout the day. Instead of just eating at will, you choose a starting point and an end point.

This helps you prevent uncontrolled eating. Start with a 12-hour window. If you consume your first calories of the day at 8am, you have until 8pm to consume your last. Shortening the window seems to reap more benefits, so you can also try 8 and 10-hour windows.

The science surrounding this method of eating is still emerging, but you don’t need to know all the physiology to utilize this simple and effective strategy.

Nutrient Density

healthy food — Photo by Kaboompics .com from Pexels

Exercising and practicing time-restricted feeding are great strategies for combating that holiday weight gain, but that doesn’t mean you are free to binge on snickerdoodles, brownies, and pumpkin pie. Focus on consuming high quality foods MOST of your meals, and avoid snacking on these treats throughout the day. Start your meals off with nutrient-dense foods such as the ones below. These will fill you up, which will make you less inclined to overeat those nutrient-poor, calorie-rich foods.

Consume foods high in protein: grass-fed beef, free range chicken, free range eggs, greek yogurt, hemp hearts, pea protein
Healthy fats: avocados, walnuts, pistachios, macademia nuts
Fiber from cruciferous vegetables
Drink plenty of water

SPECIAL TIP:

Utilize cinnamon, and/or apple cider vinegar

Consuming cinnamon and/or apple cider vinegar prior to a meal, can help normalize blood glucose levels after a meal and reduce large insulin spikes.

Cinnamon, particularly of the Ceylon variety, has even been shown to:

Increase cognitive function
Decrease cardiovascular disease by lowering LDL levels in blood

Apple cider vinegar

Stimulates digestion
Can help curb your hunger

4. Stress and Sleep

We often think of these as separate entities, but they actually affect each other so much. The more stressed you are, the lower quality of sleep you’ll have. The less you sleep or the lower quality your sleep, the more stressed you’ll be.

I just wrote an article about the gut microbiome, and not only can stress make us eat more, it can actually alter our microbiome which can affect our metabolism, difficulty of weight loss, and squander our efforts to avoid the holiday weight gain.

Again the holidays are a fun time, and one or two days of going to bed late might not make too big of a difference, but try to keep a regular schedule.

Avoid sleeping in too long, as this can throw off your circadian rhythm
Avoid eating large meals too late at night
Take short naps 20-30 minutes if you didn’t get great sleep the night prior
Avoid consuming excessive amounts of alcohol at night
Exercise (reduces stress AND increases sleep quality)

Mindfulness and Gratitude

Enjoy the moment. Enjoy your food. But most of all enjoy your company. Food is amazing not only because of how they make us feel, but also because they bring people together. Focus on good conversation, and making memories with your loved ones as opposed to how many plates you can put away. Appreciate your food, savor each bite, and give gratitude for being able to share those moments in the comfort of your home with the ones you love.

Enjoy the holiday season

You don’t have to spend hours in the gym. You don’t have to sacrifice eating your Aunt’s famous double fudge brownies, peach cobbler, or whatever other food-coma inducing goodness will be thrown your way. And you don’t necessarily have to maintain a strict diet during the holidays.

However, you have to do SOMETHING. Keep moving, try an intermittent fast, get more sleep, go for a walk or two outside. Instead of letting your health slide for the last two months of the year, then starting back up with a New Year’s resolution, we can stay on top of our game and THRIVE.

I’m also running a Holiday Fitness challenge helping you stay on track with your goals, and avoid the holiday weight gain. Message me if you’re interested, but otherwise thanks for reading and feel free to share this if you think it’ll help someone else.