Supplements to Support your Health & Well-Being
A well-planned diet, although sometimes can be a challenge in modern times, may still not fill in all the gaps either because of poor food quality, depleted soil or lack of sunlight...and need to be supplemented with essential vitamins and minerals to support our health & wellbeing. Stressing the supplementation part as these are not to replace real food but fill the gaps where necessary and if necessary so that we feel great and achieve anything that we have set up to.
Vitamins and minerals are intricately involved in all our body’s cellular functions from strengthening our immune system to having strong bones and a healthy gut and of course having energy to power through each day.
There are a number of supplements I take consistently to fill in any gaps in my diet and that work well for me and I use them in conjunction with real, nourishing, antioxidant-packed foods. So, always consult your own doctor or dietician before making changes to your routine.
When choosing your supplements always keep in mind that it is important to know their source, their bio-availability and how they are formulated and processed. I purchase supplements only from brands that I trust.
Supplements only work when we consistently use them to provide our body with what we need.
In this video I am presenting my daily staples, explaining why I or my doctor have chosen them to be part of my diet.
Vitamin D3/K2 Supplements
...for immunity, heart and bone health!
Even in hot countries, residents need to consume vitamin D and specifically D3 as we are deficient in the sun vitamin. We do not spend enough time outside. Probably a big part of this is the fact that we spend a lot of time inside, working in our offices or working from home, watching too much television or spending too much time in front of various devices. This fat-soluble vitamin regulates over 2000 genes in our bodies every day, notably impacting bone health, immune strength and metabolic health.
Vitamin K is very important for heart and bone health, but the source is even more important. Vitamin K1 (phylloquinone) is found in plant foods like leafy greens while Vitamin K2 (menaquinone) is found in animal foods and fermented foods and comes in several different subtypes. The most important ones are MK-4 and MK-7. MK-4 can be easily found in foods such as butter and egg yolk while MK-7 is only naturally found in a Japanese fermented soy food natto. So, unless you eat natto regularly, it is important supplementing with MK-7 is important.
My Vitamin D3/K2 Recommendations
More on vitamin D: Vitamin D - Benefits, Foods & Supplements
Omega 3 Supplements
...to combat inflammation and support heart
Omega-3 and Omega-6 are essential fatty acids, meaning that our bodies can't make them and we need to get them from our foods or supplements. The way that the food industry is structured we tend to consume a lot more Omega-6s than Omega-3s which causes inflammation. To restore the balance prefer to eat more almonds, flax and chia seeds and fish.
Omega-3s are also important for our eyes’ good health so especially in the last two years that we have been so much indoors, in front of various screens most of the time, the need for omega 3s is even higher.
My Omega 3 Recommendations:
Our gut plays an important role in our health and probiotics support our bacteria environment, known as microbiota. Taking a probiotic and eating fiber rich foods throughout the day ensures that our body flourishes.
If you are not sure about what fiber is and how to eat more fiber, then check my article How To Increase Fiber Intake or watch the video below.
My Probiotic Recommendations
More on gut health: How To Improve Gut Health
B Vitamin Supplements
...for cellular energy, proper hormonal and brain function and a healthy metabolism.
According to Healthline, most people receive adequate amounts of B vitamins with some exceptions that need to supplement, such as pregnant women, vegans and vegetarians. My diet is quite flexible, however, I still consume B vitamin complex to support my energy metabolism in my mitochondria*, thus supporting cellular regeneration. At the moment, I am taking Co-Enzyme B-Complex by Now Foods.
My B Vitamin Complex Recommendations
I started taking iron supplements relatively recently. Apparently, during my period combined with the fact that I am in my 30s, would result in a significant drop in iron level in my body and I would faint. So, a couple of days before, during and a couple of days after my period, my doctor recommended that I take iron supplements. I am taking iron in liquid form with vitamin C from Viofer. I don't think you can buy it online, at least I could not find it available. I get it from my pharmacy.
Antioxidant with Curcumin Supplements
I use turmeric, which main component is curcumin, quite a lot in my cooking. Curcumin is a well known free radical scavenger and has anti-inflammatory properties. Its bioavailability increases significantly with black pepper because of bioperine, a black pepper extract.
Learn More: Turmeric Health Benefits
Recipes to get inspired:
My Curcumin Antioxidant Recommendations
Coenzyme Q10 or CoQ10 Supplements
CoQ10 is another popular free radical scavenger, this is an integral part of mitochondrial* health, present in every cell in our body and its antioxidant properties are sought after in everything from cardiovascular health to skincare products! CoQ10 occurs in two forms, ubiquinone and ubiquinol. The latter is 70% more bioavailable than CoQ10 than conventional CoQ10.
My CoQ10 Recommendations
*Mitochondria: "The mitochondria are microscopic components found in cells of the human body. They are the powerhouse of a cell and produce almost 90 percent of the energy required by cells to survive. To make energy for the cell, mitochondria use oxygen" - Healthline
For full transparency, I am a member of the affiliate program of some of these companies and will receive a small commission from purchases made via the links below.
Always seek the advice of a physician or other qualified healthcare provider before making any changes to your diet.