Let’s talk supplements!
Supplements can help you meet your daily nutritional requirements and maintain or improve your health. In the United States 42% of people today are deficient in Vitamin D alone, Vitamin D is important because it balances all of our hormones and helps regulate our immune system. Why are so we deficient in nutrients our body needs? Because we are supposed to get these nutrients from our diet (and the sun in this case), and the food we are eating is no longer as nutritious as it used to be. Let’s break it down before going further.
#1 is soil depletion, in intensive farming we use chemical fertilizers and pesticides that deplete the soil of essential nutrients and minerals. Without proper crop rotation and sustainable farming practices, the soil becomes less fertile which means less nutrients can make its way into our food. The Rodale Institute has shown that conventional farming practices tend to result in nutrient-poor soil. (source)
#2 Modern agriculture, practices today focus on quantity instead of quality. Many farmers rely on money from the government for growing certain crops (like corn and wheat) *this is called subsidies and unfortunately most farmers heavily really on this money and have to grow these crops and use these practices* and have to use certain pesticides. Since we aren’t focused on quality but instead size and color, we lose vitamin and mineral content. Why do farmers get money for certain crops? This practice started in the 1930’s with the New Deal program, particularly under the Agricultural Adjustment Act (AAA), which sought out to address the great depression’s economic impact. Over time, the idea of “feeding the world” became more prominent, especially after World War II when global food aid and agricultural production became a key part of U.S. foreign policy. But, if you can control the farmers, you can control the food production and thus what goes into the food production. (source)
#3 Food processing, the food industry heavily processes food to make it shelf-stable and convenient, often removing essential nutrients in the process. For example, refining grains strips away the fiber, vitamins, and minerals found in the outer layers. Sugar is also added along with unhealthy fats and preservatives to further decrease nutritional value. The World Health Organization (WHO) and other health organizations warn against the overconsumption of processed foods. (source)
#4 Changes in diet and food choices, we have shifted toward convenience. Moving away from minimally processed foods to more packaged and fast foods that are higher in calories but lower in essential nutrients. The rise in processed foods also correlates with an increase in chronic diseases like obesity, diabetes, and heart disease. Many of these processed foods are engineered to be addictive, with added sugars and unhealthy fats. The reliance on these foods has made it harder to get the nutrients we need to maintain both a healthy body and a healthy mind. (source)
#5 Pesticides like glyphosate, glyphosate is an ingredient in the number one pesticide used around the world, Roundup. Not only does this kill all types of healthy microorganisms in the soil meaning no nutrition for what that soil is growing, but it also stays inside the product hurting you as well. See the glyphosate section for more information on this.
So, it is essential that if we are not getting these nutrients from our foods, we need to supplement them into our diet so our body can continue to be strong and provide for us.
Why the company you buy your supplements from matters:
The FDA (Food and Drug Administration) does not regulate dietary supplements. The only thing that the FDA does is investigate complaints and issue warnings or a recall of a supplement product if necessary. Manufacturers are responsible for safety and many third-party testing organizations provide certification for these manufacturers for purity, potency, and safety. This makes it incredibly important that you are getting your supplements from a trusted brand. (source)
For example, store brands of supplements (although often cheaper than well-known brands) have many drawbacks. Store-brand supplements tend to use lower-quality ingredients or cheaper ingredients so they can make more money, this affects the potency or purity of the ingredients. Some store brands may not adhere to the same rigorous manufacturing and quality control standards as well-established brands, in order to save money. Most store brands also do not provide detailed information on sourcing, third-party testing, or certifications (they also tend to have fewer third-party tests done which can raise concerns about the reliability of the product’s claims.) There is also much more room for harmful fillers in order to keep cost low, this means that binders, artificial preservatives, and fillers may be added which can reduce overall quality of the supplement and may be an issue for some individuals with allergies. It is also common for these store-brand supplements to have a variation in potency from batch to batch. If quality control is not strict you may not get the same amount of active ingredients in every bottle. Recent third-party testing of melatonin supplements has revealed that many products contain anywhere from 75% less to over 400% more melatonin than what is stated on the label. In the same study it was also found that some melatonin products were found to contain serotonin, a breakdown product of melatonin. This contamination could potentially cause unintended physiological effects, making it critical to monitor melatonin supplementation more carefully, especially for vulnerable populations such as children. (source)
Here are some trusted brands I personally use:
Garden of life- Garden of Life is recognized for offering organic, non-GMO, and clean supplements. They provide transparency with third-party certifications such as USDA Organic and Non-GMO Project Verified.
Nordic Naturals- Specializing in high-quality fish oil and omega-3 supplements, Nordic Naturals is known for purity, sustainability, and transparent sourcing practices.
Megafood- MegaFood emphasizes whole-food-based supplements, with a focus on sourcing from organic farms and providing clean, non-GMO options.
Nature Made- Nature Made is a trusted brand in the supplement space and is known for having its products USP verified, ensuring they meet strict quality standards.
Ancient Nutrition- It was founded by Dr. Josh Axe, a well-known health expert, and Jordan Rubin, who also co-founded Garden of Life. It is a well-known supplement brand, especially recognized for its focus on traditional, ancient ingredients combined with modern nutritional science
New Chapter- They are particularly focused on whole-food-based products, offering vitamins, minerals, herbs, and probiotics derived from clean, sustainable ingredients.
Supplements!
Magnesium- not all magnesium types are the same. Form + quality matters. Best absorbed magnesium: glycinate (best for sleep and calming nervousness/stress), malate (best for muscle pain and energy), threonate (best for cognitive/ brain health), citrate (best for constipation *careful with brands), orotate (heart health), taurate (blood sugar and heart health). The worst absorbed is magnesium oxide (constipation and migraines). *Take this night to help with sleep*
Sodium- we need high quality sodium *not table salt*. During stress, your body releases stress hormones (cortisol and adrenaline), which impact sodium levels, blood pressure, and overall fluid balance. Sodium helps in the activation of stress response by aiding in the transmission of nerve signals and muscle contraction (movement). For keeping sodium balanced at a good level, you need to make sure your blood sugar is steady (excess insulin = salt retention in your kidneys) and get a good balance of magnesium and potassium. Food sources include high quality unrefined salt, dairy products, meat, seafood, and celery.
Zinc-this is a trace mineral that plays a significant role in managing stress as well as many other bodily functions. It is essential for proper function of your gut and immune system, hormone regulation, and dopamine synthesis. There is also a link between losing hair and a zinc/copper/selenium deficiency. Natural sources of zinc include oysters, beef, poultry, liver, fish, eggs, beans, nuts, and pumpkin seeds. Dietary intake is normally the best way to obtain zinc to not interfere with copper ratios (however when I am sick, I take a lot of zinc, with food, and never at the same time with vitamin C as it can interfere with iron levels).
Selenium- this is also a trace mineral that is a key component in antioxidant enzymes, such as glutathione peroxidase (protects cells from oxidative damage caused by bodily stress). Oxidative stress results from an imbalance between free radicals and antioxidants leading to cellular damage and inflammation. Selenium is essential for the proper functioning of the thyroid gland (regulates metabolism and energy levels). Food sources are preferred such as Brazil nuts, seafood, meat, and eggs. *Take in the morning*
Potassium- critical for optimal thyroid, blood sugar, and adrenal function. The sodium-potassium ratio is key for supporting adrenal health and a balanced physiological response to stressors. Potassium helps regulate fluid balance, nerve signals, and muscle contractions. It balances the effects of sodium and prevents high blood pressure. Food sources include aloe vera, carrots, beets, potatoes, coconut water.
Vitamin A-healthy vision, skin, bones, teeth, and reproduction. Food sources: liver, eggs, milk, carrots, sweet potatoes, pumpkin, spinach
Vitamin B1- helps convert food into energy, essential for nerve function. Food sources: watermelon, spinach, tomatoes
Vitamin B2-helps convert food into energy, and supports healthy skin, hair, blood and brain. Food sources: dairy, meat, green leafy vegetables, oysters.
Vitamin B3- helps convert food into energy, essential for a healthy nervous system. Food sources: beef, chicken, shrimp, avocado, peanuts, tomatoes, spinach
Vitamin B6- helps make red blood cells and improves sleep, appetite and mood. Food sources: chicken, tofu, bananas, watermelon, fish, legumes
Vitamin B7-helps convert food into energy and break down glycose. Food sources: eggs, almond, fish
Vitamin B9- vital for new cell creation and DNA synthesis. Food sources: legumes, spinach, leafy greens, tomatoes, asparagus
Vitamin B12-breaks down fatty acids and amino acids, helps make red blood cells. Food sources: dairy, beef, fish, poultry, eggs
Vitamin C-acts as an antioxidant, helps make new cells, improves immune system. Food sources: fruit, pepper, broccoli, tomato, spinach
Vitamin D- strengthens and helps form bones and teeth. *Works with magnesium* food sources: egg yolk, the sun, fatty fish, liver. If you are going to take a supplement for this, make sure to take it during the day to mimic when you would be getting sun (so it doesn’t interfere with sleep)
Vitamin E-acts as an antioxidant, helps stabilize cell membranes. Food sources: nuts, avocados, tofu, seeds
Vitamin K-essential for blood clotting and helping to regulate blood calcium. Food sources: broccoli, brussel sprouts, liver, leafy greens
Iron-essential for red blood production (hemoglobin). Food sources: legumes, dried fruit, liver, tofu, spinach. *Iron and vitamin c work together, with no vitamin C your body cannot absorb iron*
Rhodiola- an herb that is antifatigue, natural antidepressant, antioxidant, anti-inflammatory, and anti-pain. Rhodiola has also been shown to help with memory and learning, especially when combined with ginkgo biloba. Rhodiola lowers levels of the stress hormone cortisol, reduces damage to skeletal muscle during exercise, and protects neurons from damage.
Vitex (chasteberry)- is an herb that relieves PMS symptoms, improves fertility, clears acne, treats endometriosis, remedies amenorrhea (no period), encourages hormonal balance
GABA- an amino acid that is produced naturally in the body, helps reduce stress and anxiety by slowing down brain functions allowing the brain to process information better. Helps to improve sleep, mood, and memory. GABA can also help with pain perception, high blood pressure, PMS, and ADHD (attention-deficit-hyperactivity-disorder)
Ashwagandha- an herb that has been found to help decrease anxiety, improve sleep, increase focus and memory, decrease inflammation, lower cortisol levels, and help with your immune system. It has also been found to help with fatigue and boost overall athletic performance.
Consider this…
Given that so many of us are deficient in nutrients like Vitamin D and essential minerals, is it concerning that we have to rely on supplements rather than getting these nutrients from our diets?
Do you think that the widespread use of pesticides like glyphosate, which depletes soil health and harms microorganisms, is contributing to the growing need for supplements in our diets?
Considering that the FDA does not regulate dietary supplements, how can consumers make informed decisions to ensure they're getting high-quality and safe products?
How can supplements be part of a holistic approach to health, and should they be seen as an addition to a balanced diet rather than a replacement for it?