Relying solely on supplements for your daily nutrition is not wise, however, depending on your state of health, certainly there are instances where one or more supplements are needed to address a nutritional deficiency, ailment or toxicity concerns. Nutritional deficiency is so widespread that almost everyone can benefit from nutritional supplementation. Most common reason for such is our soil depletion and one’s reliance on processed food. Therefore, considering implementing several supplements in 2024 may be helpful for your health and prevention. Here are a few to consider.
Ashwagandha is an adaptogenic herb, which helps your body adapt to stress by balancing your immune system, metabolism and hormonal systems. The root contains ingredients that modulate hormones, including thyroid hormone, estrogen, progesterone and testosterone. It also suppresses pathways responsible for several inflammation-based illnesses such as arthritis, asthma, hyper- tension, osteoporosis and cancer. Both in women and men, it supports sexual and reproductive health by boosting testosterone levels and potentially rebalancing hormones including thyroid hormone, estrogen and progesterone. It also has been shown to im- prove polycystic ovary syndrome and relieve menopausal symptoms.
Berberine is a yellow-colored com- pound that has antibacterial, anti-inflammatory, anti-proliferative, anti-diarrheal, anti-diabetic and immune-enhancing properties. Integrative health practitioners swear by berberine as a general health supplement due to its ability to address a wide variety of health issues such as gastrointestinal issues, diarrhea, and the associated food poisoning. There is exciting news on the horizon of how berberine is having similar mechanisms of action as the drug metformin. Meaning, it can also be used as an oral hypoglycemic for Type 2 diabetics. Go to doctormurray.com and search for berberine for more info.
Vitamin B12 (cobalamin), as discussed in the previous article, is known as “the energy vitamin.” Your body requires it fora variety of functions, including energy production, blood formation, DNA synthesis and myelin formation. It also plays an important role in neurological function, and deficiency can culminate in a range of men- tal health symptoms, from irritability and depression to dementia and even psychosis. Low B12 also increases inflammation and oxidative stress by raising homocysteine. High homocysteine, in turn, is associated with cardiovascular disease and decreased immune response. Warning signs of B12 deficiency include brain fog, memory lapses, mood swings, apathy, fatigue, muscle weakness and tingling in the extremities. Your best alternatives include injectable B12 and or sublingual drops or spray. Taking B12
sublingually (either by tablet or spray), goes straight into your bloodstream.
Collagen is the most common and abundant of your body’s proteins. It’s a compound of essential amino acids. Through your diet is the only way to obtain it, your body can’t produce it. To implement, make sure your collagen supplement is certified “100% Organic” to minimize the risk of contaminants associated with concentrated animal feeding operations (CAFOs). Seeka less denatured (unhydrolyzed) organic collagen supplement, as it has a more balanced amino acid profile. It’s not very complicated to make your own homemade bone broth, use bones and connective tissue from grass fed, organically raised animals is the preferred source.
Omega-3 fats are essential for healthy cell membrane function, and higher omega-3 levels have been consistently linked to better health and longer life spans. The omega-3 fats EPA and DHA protect health and promotes longevity by thinning your blood which discourages inappropriate clotting that can lead to a stroke or heart attack. Also, it lowers serum triglyceride levels, helps with lowering blood pressure, and it has an anti-inflammatory effect as well. The best source of omega- 3, ideally, should be from cold-water fatty fish like wild-caught Alaskan salmon, sardines, herring and mackerel. If you opt for a supplement, krill oil, delivers
omega-3 primarily in the phospholipid form, which makes it a superior choice to fish oil.
Magnesium is involved in hundreds of biochemical reactions in the body, and deficiency can contribute to significant health problems. It’s necessary for the healthy functioning of most cells, especially your heart and muscles. Low magnesium may actually be the greatest predictor of heart disease according to research published in 2017 in Open Heart, showing “subclinical magnesium deficiency can compromise cardiovascular health.” Consider the L-threonate form of magnesium, it’s the best absorbed, and it get into the brain easiest as well.
Vitamin D is a must. Ideally, getting your vitamin D from sensible sun exposure is best. The ideal dose for most adults of normal weight is 6,000 IUs a day. However, to know your needs, its best to get your vitamin D level tested twice a year. Taking oral vitamin D together with vitamin K2 and magnesium can also be recommended. If utilizing this form, less vitamin will be needed.
To determine your nutritional deficiencies, in our office we have nutritional questionnaires one can fill out which will provide valuable insight and a starting point. Consider setting up a nutritional consult. We are here to help. Resources: Mercola.com. Open Heart, Dr Murry. - Dr Irma Leon Palmer