Fuel Up - This Winter - On Supplements.
The nights are dark, the days are cold, many are reaching for the tissues so what can you do to help your immunity? Your diet is the main source of all your nutrients and vitamins however not all of what the body needs to thrive can be found or in the quantities needed in diet alone. Due to our adapting, industrial polluted, toxic heavy lifestyles we need supplements.
Whether its your 5G phones constantly bleeping, work deadlines or keeping up with the Jones modern day stress increases your nutrients needs.
Daily you come into contact with toxins—pollutants in the air, degraded plastic byproducts in drinking water, chemicals in cleaning products, and pesticides in your food—which further increase your body’s need for vitamins, minerals, and antioxidants. These nutrients are needed to flush out the toxins through natural detoxes and prevent toxins creating cellular damage. Also if you exercise which is recommended obviously you hopefully will be putting your body through positive stress which too requires more supplementation.
On top of this, modern farming techniques and fertilisers, has depleted soil nutrients, which decreases the beneficial vitamins, minerals, and antioxidants in conventionally-grown crops. Is eating organic is the solution? I believe it would be a positive change but still the biodiversity is not as rich as it was generations ago.
Living in a western society we live with an abundance of refined carbohydrates and processed foods creating blood sugar spikes and glycemic variability your ancestors also didn't deal with to as great an extent. A glance at a costa coffee display with bagels, muffins, and sugary cereals explains why many people need a snack a couple of hours later just to make it through the inevitable mid-morning blood sugar crash. Blood sugar imbalances lead to chronic inflammation and may be responsible for up to 80% of modern diseases, including Alzheimer’s disease (nicknamed “type 3 diabetes”), obesity, depression, and cancer.
Other culprits meat, eggs, and dairy products commonly found in the supermarkets have fewer anti-inflammatory nutrients, such as omega-3 fatty acids, than wild or pastured animals.
To make it even more complicated, modern harvesting, shipping, processing, and storage techniques degrade the nutrient content of food. Plants grown with modern fertiliser can contain only 25% of the micronutrients of those grown using more traditional farming methods, and nutrients degrade as they are shipped and sit on store shelves. A fresh-picked apple is more nutritious than the apple you buy at the supermarket in winter, which was likely treated. And the very preservatives used to maintain “freshness” could impede the bioavailability of the food’s nutrients—and increase your body’s need for nutrients to process these synthetic additives.
Then there are vitamins such as Vitamin D which most of the UK are deficient in. Even if you're doing your best to get sun exposure—whether it’s a morning walk or going outside for lunch—it’s rare to get as much sunlight (and Vitamin D) as past generations did. Last but not least, your ability to absorb nutrients from food decreases as you age.
Some of you may question we didn’t have supplements in the past but we did, just not in the form we do now. In the past we used plants to produce fresh teas using roots, stems and leaves to thrive. We consumed dirt, which is now known to contain a wide range of beneficial probiotics. Cooking and food preparation methods have changed, as a result so have the nutrient availability and absorption.
As a life coach I recommend many daily habits that make my clients thrive supplementation is one of them. Not only do my clients ask ‘what should I be taking?’ But my friends too, so I probably should have blogged about this sooner. There are so many supplements on the market to choose from and financially they can add up but not all are worth paying the extra for. There are staples we take and some are pricy however I will spend money on presentation rather than cure. Supplements can also be dangerous-non regulated, possible overdosing and can have severe side effects with specific medical conditions. So in this blog is what we as a family use for a healthy, happy lifestyle.
Vitamin C
High strength vitamin C Zooki in 1000mg sachets. We wrap Vitamin C in lipids using only 100% natural ingredients; we don't use alcohol solvents, such as ethanol, that are typically found in liquid supplements. Unlike most Vitamin C which is sourced from genetically modified corn syrup, Coconut glycerin is used so it is vegan friendly as well as gluten free. It contains less than 0.1g of sucrose and they use a process known as the "Smirnoff-Wheeler (SW) pathway". This is the exact same pathway that oranges use to make Vitamin C - keeping it natural! It tastes amazing, we keep them chilled in the fridge and drink alone but they can be added to food or smoothies to. Their website also offers money back guarantee if you don’t feel the positive effects a month later. £35 each person but they do have offers to keep an eye out for. Dosage, ingredients and immunity totally worth it.
Vitamin E
Holland & Barrett Natural Vitamin E 400iu 30 Capsules £6. I am sure there are better options out there but this provides the dosage we require and I just want the vitamin E no added extras. They are vegan and gluten free so great for my family- the one bug barer is its produced with sunflower oil, so to have a healthier choice of oil like olive I would have to pay more. They are also capsules my boys won’t swallow them instead I make sure they snack on seeds and nuts (add them to porridge)- daily this will provide them with the amount needed at their age. Otherwise a generic multi vitamin will probably cover it if not their diet.
Vitamin D
California Gold Nutrition Vitamin D3 125 mcg (5,000 IU) for Chris and I due to the fact its soft gel tablet form and its a high dosage. Every tablet is also gluten-free, soy-free and non-GMO. 360 tablets for £15 so great value and easily shared out in a family.
The boys have Vitabiotics Ultra Vitamin D Gummies as they are easy to chew and a smaller dosage of 1000IU. £12 for 50.
Amino Acids
Thorne Amino Complex to support our exercise and energy levels. Amino Complex is high in essential amino acids (EAAs), including branched-chain amino acids (BCAAs). Amino acids are the building blocks of protein. They fuel muscle gain and other physiological functions, including enzyme production, hormone regulation, cognitive ability, neurotransmitter balance, metabolism, and energy production. As we age, we lose muscle mass, which can cause other health issues, so it is important to promote the growth of lean muscle mass. Of the 20 amino acids in total, nine are classified as essential amino acids (EAAs), those the body cannot produce itself. Therefore, they must be consumed through diet and supplementation to support the body’s internal production of energy.
Thorne’s Amino Complex is a comprehensive blend of essential amino acids, which is high in branched-chain amino acids (BCAAs) – a group of amino acids validated through clinical trials to promote the growth of lean muscle mass and enhance muscle strength. EAAs benefit the body in multiple ways: Support muscle repair and recovery, Reduce muscle soreness, Increase energy production, Promote healthy blood sugar, Support cardiovascular health, Strengthen connective tissue.
Gluten free- vegan- warning very sweet! I drink alone with water but you can add fruit and make a juice. £50 for 30 days- just Chris and I use amino acids and I highly recommend for the elderly , those losing muscle mass.
Protein
Time for nutrition protein bag 70 servings £50 our whole family use it. It tastes amazing and they have many flavours. We tend to buy the chocolate and blend it with almond milk and a banana so its like a chocolate milkshake treat. Their premium time release blend of undenatured Whey Protein Concentrate, Whey Protein Isolate & Micellar Casein also contains a fermented Amino Acid Blend of Glutamine and Branch Chain Amino Acids (BCAAs) with added Probiotics. Protein helps us feel fuller of longer and supports lean muscle growth. If dieting or wanting to lose weight this can be a meal replacement and I add spinach and greens blended as well.
Also made in the UK so it feels great to support home ground.
Magnesium
At bedtime which is the best time to take magnesium we take MAGSUPPS Triple Magnesium Complex. The highly-rated flagship triple magnesium complex from MAGSUPPS combines three highly-bioavailable magnesium types for maximum benefits. Each serving delivers 300mg of pure, non-buffered magnesium split equally between magnesium glycinate, magnesium malate and magnesium citrate. This triple magnesium formula works to fight fatigue, boost your natural energy levels, relax your muscles and support your overall wellness. But don’t just take our word for it, take a look at the many verified 5-star reviews on Amazon.
If you have weak bones, taking Magnesium can help. This supplement helps build higher bone density which can be very helpful for people with problems like Osteoporosis. In addition, it also helps you ward off fractures that are prone to fractures because of low bone density. If your body is deficient in Magnesium, it can bring down your levels of serotonin. If you take magnesium supplements, they can help increase serotonin levels and improve your mental health. Migraines and low magnesium levels have a high correlation. If there are low levels of magnesium in your blood, it can result in episodes of migraine. Taking supplements can possibly help you manage these episodes. Magnesium has the property to break down sugars and that can increase the resistance of insulin. Keeping that in mind, if you start taking magnesium supplements you might lower your risk of type 2 diabetes.
Again not a great for the boys so they can have an oil spay or bath flakes added to their baths- all available from holland and barratt. The brand I use is Better you. The oil is A high-concentration magnesium spray formulated for skin use for optimal absorption. A pure and strong magnesium oil delivering 200mg (57% RDA) in just 10 sprays. Suitable for vegans, vegetarians and use during pregnancy. Just spray and massage in after a shower. The Benefits: As the spray is applied directly to the skin and avoids the digestive system it is much more beneficial than capsules or powders as more magnesium can be absorbed and at a much faster rate, helps muscle recovery, relieve muscle pain and tension, helps to maintain healthy bones, teeth and skin, helps to maintain a healthy pregnancy, assist with calcium absorption, a natural sleep aid, maintain healthy blood sugar levels and people who suffer with diabetes are more likely to have a magnesium deficiency.
Creatine
Time for Creatine-120 Servings – 600g £33, just Chris and I use this for exercise purposes but amazing if you eat mainly a plant based diet.
Creatine Powder is probably the most researched sports supplement on the market with hundreds of studies showing a significant improvement in exercise capacity. Time for nutrition creatine Powder is 100% Pure Premium Grade Micronised Creatine Monohydrate which means it’s better absorbed, easy to mix and tasteless so can be added to water, juice or your protein shake and is registered by the Vegan Society.
Pure Creatine is a substance that is produced naturally in the body. Approximately 5% is found in the brain, kidneys and liver. The remaining 95% is stored in the skeletal muscle, where it forms a high-energy molecule known as phosphocreatine. It is the breakdown of Phosphocreatine which produces ATP (Adenosine Triphosphate) to fuel the muscles during heavy lifting and high intensity exercise. ATP is depleted rapidly during strenuous activity. Therefore, using a Creatine Powder supplement to increase our stores of phosphocreatine helps the body to produce greater amounts of ATP. This enables our muscles to resist fatigue and maintain a higher level of performance for longer during intense exercise. Consequently, athletes and bodybuilders have been using Creatine Powder supplements to enhance performance.
The International Society of Sports Nutrition position stand states that Creatine Powder is the most effective Ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training. It is one of the world’s most tested supplements and has an outstanding safety profile. Not only is it safe, but has been reported to have a number of therapeutic benefits in healthy and diseased populations ranging from infants to the elderly.
If you are a vegan or vegetarian you are likely to gain even greater benefit from Creatine Powder supplementation. As the richest natural sources of Creatine are meat, fish and poultry, those eating a plant based diet tend to have reduced levels. However, when their diet is supplemented with Creatine Powder they retain greater amounts than those consuming meat and fish.
So much to take in! Well that’s our go to staples. I trust this blog has given you ideas on enhancing your lifestyle, health and performance with out buying every supplement on the shelf. So what do you think? Which supplements have you found to be personally useful? Do you still think supplements are a waste of time and money? Do you have questions about other supplements folks have recommended to you?