Groups to consider…
Vitamins [B’s, C, E, A, D, K, Carotenes]
Minerals [Major, Trace, Ultra-trace]
Oils and Fats [EFAS, DHA, EPA, GLA]
Amino Acids [Protein as well as Targeted Amino acids]
Other Vita-Nutrients [CoQ10, Glandulars, Creatine, Glucosamine]
Digestion/Assimilation [Digestive Factors and Enzymes]
Beneficial Bacteria [Bifidobacterium and friends]
1) Take a quality Multiple Vitamin/Mineral product – Chelated minerals are 40-60% absorbed, Plant based vitamins are desirable, natural is better.
2) A separate B Complex [all the B’s] is a good idea. I also take extra B1 and B12 – my mental focus and performance stays top notch with this approach.
3) Extra Vitamin C is a plus. With illness we need more. I think taking 2-4 grams per day is wise. A good start is 1,000mg twice a day. Vitamin C is 100% Non-toxic. Bowel tolerance or loose stools are seen if you take more than you need.
4) Vitamin E is difficult to get in sufficient amounts from foods. I advise people to supplement with at least 400 IU per day.
Natural versions are best, look for “d-tocopherol” but avoid “d-l-tocopherol”- it’s the man-made version and is only 25% usable.
Look for a vitamin E with mixed tocopherols that also contains selenium.
5) Get a Calcium product that utilizes MCHA as its source [a naturally occurring “chelated” Calcium], Also get 30 minutes of sunlight per day [Vitamin D]
6) Incorporate the EFA’s into your daily regimen – Flax oil +/- Borage oil plus Fish or Krill oil is a smart plan.
Use Olive oil while avoiding other omega 6 rich cooking oils – Improving your omega 6:3 ratio – ideally 1:1 is our goal.
7) For your Trace and Ultra-trace minerals – get a quality Plant Derived Colloidal product – “Humic shale” versions are best [Ionic versions are less effective – not from plants]. Humic shale is the “fossilized” remains of the dinosaur’s vegetation.
8) Work on getting 20-30 grams of protein per meal.
Animal sources are “complete” – having a full complement of the 20 amino acids in the correct amounts.
Plant sources lack one or more amino acids.
Vegetarians and Vegans must use intelligent/thoughtful “mixing” of vegetables to achieve a “balanced” and complete array of the amino acids.
9) Consider specific amino acid supplements for special needs.
L-Arginine is good for Growth hormone production, Cardiac function, Erectile dysfunction [natural Viagra], Wound healing and Immune function.
L-Glutamine curbs Sugar and Alcohol cravings, rebuilds the Gut/intestines, helps with Liver function and Muscle repair/building.
L-Carnitine, a fat carrier, helps burn fat – it’s good for the Brain, Heart and other muscles; it also fights Fatigue.
L-Tryptophan or its “ready to go” super twin – 5 HTP helps with sleep and mood by boosting serotonin levels in the brain.
There are many amino acids that give specific as well as general benefits to our health.
[Side note: Nutrients are always preferable to Medication if they give similar or even superior results because they lack, the sometimes dangerous, side effects and adverse reactions seen in pharmaceuticals.]
10) Other Vita-Nutrients to think about:
CoQ10 is certainly a must for people taking cholesterol medication [the “Statins”] because these drugs inhibit the body’s ability to make CoQ10. CoQ10 deficiency causes fatigue, weight gain and has been associated with Congestive heart Failure as well as increased Cancer risk.
Creatine is not just for weight lifters – it has been shown to improve Brain function [in the elderly especially], it helps heart function as well and may help prevent Cancer.
Various Glandular products can help optimize our systems. Adrenal extract is one that I use regularly. I also take some DHEA.
[Side note: Historically, we have not always had an ample food supply – in tougher times we didn’t waste or view organ meats as undesirable – in fact we relished their consumption. Today, we avoid organ products and inadvertently miss out on valuable nutrition.]
11) I take a Glucosamine/Chondoitin/MSM product to protect my joints – it’s good prevention against Arthritis.
People with Arthritis already can see improvement in 2-3 weeks [even RA or Rheumatoid Arthritis].
The best version is derived from cows –aka Bovine source.
12) Taking a “Full Sprectrum” digestive aid can help optimize digestion/absorption/assimilation of nutrients – from food as well as dietary supplements.
Look for products that contain Betaine HCl and Oxbile as well as the Pancreatic enzymes.
Check with your doctor if you have digestion related symptoms – early detection and treatment of GI problems is very important.
Without good digestion you cannot have good nutrition.
13) The Beneficial Bacteria assist in a number of ways.
By keeping our normal flora in our intestines healthy we can keep “pathogenic” [disease causing] bacteria at bay.
Conversely, when we take antibiotics – we kill off the good bacteria as well as the “bad” and this can lead to overgrowth of yeast and disease causing bugs.
Although not dinner conversation, these beneficial bacteria [Bifidobacterium strains in particular] comprise around one half of the normal stool’s composition – now you know.
There are various products available and even some yogurt preparations contain the “Pro-Biotics”.
Interestingly enough, one of the benefits of eating raw vegetables is getting many of these soil based bacteria.
A Quick Review of some Do’s and Don’t’s —–
Do drink plenty of water [but not distilled water = no minerals]
Use REAL Butter
Never use Margarine [AKA Hydrogenated oil or TRANS fat]
Be aware that TRANS fat is in a lot of foods
Look for products without Trans fats
Trans fat has a strong association / causes Heart Disease
Don’t drink dark colas [Phosphorus robs our Calcium]
Avoid Sugar [It increases cholesterol and depletes B vitamins]
Get 30 minutes of Sunlight per day [Vitamin D and others]
Get some exercise EVERY day [the stairs or the parking lot counts]
Focus on positive thinking [set nutritional and health goals]
Use your Brain daily [Reading and Thinking counts]
And as I always say….
To achieve optimal health we need Full Spectrum Nutrition.
Around 90 nutrients are considered ESSENTIAL
These nutrients can be divided into 4 groups:
Vitamins, Minerals, Amino Acids [Protein] and Fats/Oils.
If Optimal Health is the goal, it is virtually impossible to get “everything you need” from foods alone.
To get full spectrum nutrition we ALL need to supplement our diets.
As always, feel free to comment or message questions or concerns.