What Supplements Should I Take?

My Top Picks

Feb 15, 2024

What supplements should I take? What do you take?

I get these 2 questions a lot. There is so much information out in the world in regards to supplements. What is new. What works. What doesn’t work. It can get very confusing.

First and foremost, supplements are just that…Supplements - something that enhances or completes something else. We should always look to food and lifestyle first and use these products to enhance our health. Supplements can also vary. Vary by cost, vary by quality and vary depending on our individual need.

Technically, supplements are not a whole food, therefore are a processed product. So it is very important to research the company and the quality of the product. There are a lot of products and companies out there that produce supplements that are low quality, full of fillers and really can have no effect on your health.

My Top Supplement Picks

In no particular order, these are my top picks for supplementation. This is short but important list because there are also others I keep on hand for cold and flu season and for hormone help that I will discuss as a later date.

There is one thing to remember, these supplements might not be what you require. Supplementation needs are to be addressed on an individual basis and also should be assessed on an ongoing basis as you may have different needs at different times of your life.

Vitamin D - I would rather call this one the ‘sunshine vitamin’ because the best way to get your vitamin D is through sun exposure.

Through a very intricate process, our bodies make vitamin D when direct sunlight (UVB rays), hits our skin and converts a chemical in our skin called provitamin D3 ( a cholesterol substance) into another form of D3 called, previtamin D3. This vitamin then changes its molecular structure to form D3 or cholecalciferol, which is then circulated in our bodies via a binding protein.

But because we have been taught to fear the sun, (premature again, skin cancers, etc) we have become very deficient in vitamin D. We are covering up more and using chemical laden sunscreens that are not allowing the sun’s rays to hit our skin and start the natural process. So the next best way to get the required vitamin D in is by our food. Foods naturally containing vitamin D are fatty fish such as mackerel or salmon, egg yolks, beef liver, mushrooms. And if that is still not increasing your stores, then supplementing with vitamin D is recommended. It is important to note that Vitamin D is a fat soluble vitamin and is best taken as an oil.

Vitamin D is a very important vitamin as it helps our body absorb calcium, it is a neuroprotectant, it is anti inflammatory, boosts our immune system, improves our mood and regulates our heart, gut, circulation. Let’s just say it is a major player in how our whole body functions properly.

Studies are now showing the importance of combining out Vitamin D supplement with Vitamin K2 for maximum absorption and maximum health benefits.

Benefits of Vitamin D3 + K2: Why You Need This Potent Pairing! (brainmd.com)

Magnesium - This mineral is essential for so many body functions. It is a co-factor to hundreds of enzyme systems in our body, It affects muscles, nerves, blood glucose regulation, blood pressure regulation. Magnesium supports muscle contractions, protein synthesis and DNA synthesis.

The Importance of Magnesium in Clinical Healthcare - PMC (nih.gov)

And because of poor diet choices, a high percentage of our population is deficient. Some sources say up to 70%. No only poor diet but our food is also deficient in this mineral due to farming practices and soil depletion of nutrients.

99% of magnesium is stored in our bones, muscles and soft tissue and only 1% in our blood. This makes it hard to test for deficiencies in standard blood tests.

So we look to symptomology. Some noticeable symptoms of magnesium deficiency are muscle cramps, fatigue, frequent headaches, heart rhythm changes, high blood pressure, insomnia.

There are different type of magnesium supplements and knowing which one to take is important. The most common are:

Magnesium Oxide - most widely use form but not the best one to take due to poor absorption and it can cause stomach upset. But funny enough is used to treat heartburn and acid indigestion.
Magnesium Citrate - used for its laxative effect. It is easily absorbed and is best used to address low magnesium levels.
Magnesium Glycinate - a combo of magnesium and the amino acid glycine. This product is best used for relaxation and sleep.

Digestive Enzymes - Digestive enzymes are proteins that naturally occur in our digestive system to breakdown our food. Our saliva, stomach, small intestine and pancreas all make certain enzymes that focus on breaking down certain foods.

a 3d image of a human with a red circle in his stomach

amylase - made in our mouth (saliva) and pancreas breaks down complex carbohydrates
lipase - made in the pancreas breaks down fats
protease - made in the pancreas breaks down protein
lactase - made in the small intestine breaks down lactose (sugar in dairy products)
sucrase - made in the small intestine breaks down sucrose

We also have HCL (hydrochloric acid) in our stomach that aids in the digestion process as well.

There are certain disorders that are genetic that can create enzyme deficiencies but enzymes are also depleted as we age and can also be depleted due to a poor diet and lacking essential nutrients.

So how to do we increase our enzyme capacity? We can get them through certain foods or we get them by taking a supplement. Finding a digestive supplement that contains the best variety of all the enzymes in best. This will ensure that you are absorbing as much of the nutrients as possible.

Honey has amylase and protease. Mangoes and bananas have amylase. Papaya has papain (a protease). Avocadoes have lipase and pineapple has bromelain (protease).

Let me know your thoughts in the comments below and if there is one supplement you can not live with out.

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