You have come to expect to read about what great exercise or rehab thing is going to help you out with your body’s aches and pains. Well we still have more to show but for today we want to level up your knowledge on some internal rehab.
Ideally, it would be amazing for you to have a killer diet that supplied you with all that you need.This is entirely possible but truth is that it is hard to get enough of certain nutrients from just our food. Add in additional activity, recovery needs, and the state of your gut health and microbiome.
Supplements can help fill the gap!
But not all supplements are created equal and you don’t need every supplement. We only recommend supplement brands that come from trusted and tested companies. We also only recommend supplements if you need them. Check out the supplements we keep in our office and those that we recommend through our Fullscript account.
With that being said, we have noticed that most people really benefit from adding in the following 4 supplements to their everyday routine.
Fish Oil
Vitamin D/K2
Magnesium
Probiotics
Fish oil is the king of providing the essential fatty acids – Omega 3’s and Omega 6’s. There has been a ton of research in recent years showing the immense benefits of Omega 3’s. One of the biggest being the amazing anti-inflammatory properties. Considering that all chronic diseases that plague our country today are inflammation based, helping to reduce that inflammation is key not only to prevention but also treatment.
These essential fatty acids also help transfer vitamins in our diet such as Vitamins A, D, E and K. They are an important part of regulating blood pressure and blood clotting.
While Omega 6 is considered essential, we often get too much of it already in our diets. The ideal ratio should be 3:1, Omega 6:Omega 3. Most people do not need to supplement with Omega 6 but rather increase their supply of Omega 3’s to reach the ideal ratio.
What to look for: look for supplements that come from wild sourced, sustainably caught fish. Cod liver oil also provides naturally occurring vitamins A and D and is one of your best choices to supplement. Also look for higher levels of DPA and EHA.
Vitamin D is needed for general metabolic processes, the formation of hormones, bone growth and other things. It helps increase absorption of calcium and phosphorus, it helps maintain optimal blood calcium and calcification of bone. Making sure vitamin K2 is added in the mix helps vitamin D actually complete all of its tasks.
While Vitamin D is synthesized in our skin from the sun, we live in a northern climate and nearly every person does not get enough. Supplementing can be key to making up the difference.
What to look for: Shoot for at least 1000-2000 IUs per day for a maintenance dose and up to 10,000 ius per day to correct deficiencies or in times of high need (sicknesses, injuries, brain injuries). We recommend only using Vitamin D3 and making sure it also contains Vitamin K2.
Magnesium is used in over 600 processes throughout the body. This nutrient is in high demand and most people do not get enough, especially women. Its benefits range from brain and heart health to inflammation and gut health. It is key for muscles and memory as well as nerve health and blood sugar regulation.
What to look for: there are many types and forms of magnesium on the market and it can be confusing knowing which one to choose. Check our infographic to help you choose the right one for you!
Probiotics serve an important factor in your gut health and improving your microbiome. Those with health microbiomes have less inflammation, sleep better, absorb nutrients better, overall feel better and much more. Talk to us about resources we have to help you improve your microbiome and gut health.
What to look for: choose supplements that have a large variety of bacterial strains and high amounts of CFUs (think millions). You also want the three types of bacteria – lactobacillus, bifido bacteria and saccharomyces boulardii. Sometimes you will need to get saccharomyces on its own.
If we had to throw in another supplement that we find helpful for many of our patients it would be glucosamine chondroitin. Important especially as you age, glucosamine helps support healthy joints. We find that taking care of our joints is just as important as building and moving muscle.
Check out our Fullscript account for high quality supplements.