Wellness Wednesday: My Favorite Supplements
The other day I was having a conversation with a friend about my recent back troubles and also my experience with functional medicine. Eventually we got to talking about which supplements I’ve been taking regularly and why. These are normal conversations to have at age thirty-one…. right?
Don’t look at me like I’m crazy, you guys. It’s 2018 and THIS IS THE NEW NORMAL.
I alluded to it a few weeks ago with my matcha post, but I’ll say it again: wellness is having a moment. I know that not everyone has jumped on board this crazy train yet, but I’ll be the first to admit that I purchased a front row seat ages ago.
I am a firm believer that food is medicine; the best thing you can do for your overall well-being is nourish your body with real, whole foods. However, as direct result of the world we live in, it’s not always possible for our body to get all the vitamins and minerals it needs from our diet alone. An abundance of stress in our everyday lives, poor eating habits and the manner in which food is mass produced in the US all contribute to our bodies lacking in vital nutrients.
Enter: supplements.
Every health coach or nutritionist I’ve ever spoken with has preached that taking dietary supplements in addition to good nutrition is a great way to ensure you are getting all the nutrients you need to keep your body healthy. They all recommend a number different supplements as their “must haves” — probiotics, vitamin D, magnesium, calcium, multi-vitamins. All these differences in opinion aside, there is one common theme I always hear — every person is different and the supplements their body needs is very personalized. The goal is to determine what YOU and YOUR body need in order for you to feel your best and achieve optimum health.
I started seeing a functional medicine doctor last March, which was the start of my journey with supplements. For those of you who aren’t familiar, the premise of functional medicine is to treat the root or cause of a medical issue, rather than the symptom. The example I always use is treating a headache; a standard internal medicine practitioner might suggest you take ibuprofen to alleviate your pain. Alternatively, a functional medicine doctor would be interested in learning what is actually causing your headache (like dehydration) and treating the root problem (i.e., you need more water) instead of the resulting pain from your headache.
Upon reviewing my medical and personal history along with recent blood work and my (long) list of ailments, my new doctor surmised what some of the root causes might be. We discussed a few lifestyle changes, and she suggested I start a regimen of supplements to replenish my body of missing nutrients. We’ve played around with them a bit since then, adding and/or removing supplements we felt was appropriate. But after consistently taking them for almost a full year, I can honestly feel the difference in my body. I’ve had conversations with a few friends recently, and figured it might be good to put the metaphorical pen to paper. See below for a short novel on the supplements I swear by :)
(you can also check them out on my new Favorite Products page for easy shopping!)
Also, I feel like this is stating the obvious but please let the record state that I am in no way, shape or form a doctor or nutritionist (in fact, I hate blood, hospitals and needles… and there are multiple nurses in my family, go figure). All opinions and recommendations provided are my own; I’ve worked closely with my PCP and functional medicine doctor to determine what supplements work best for me and my body. I encourage you to do the same!
PROBIOTICS
UltraFlora Balance | Metagenics
If wellness truly is having a moment, I think it’s safe to say that gut health is taking the stage, front and center. Often referred to as the “second brain”, the health of your gut is directly correlated to your overall well-being. And to be clear, your ‘gut’ doesn’t just mean your stomach; the term ‘gut’ refers to your entire gastrointestinal tract: esophagus, stomach, small and large intestines.
There are trillions of bacteria in your gut — both good and bad. The ratio of good versus bad bacteria is proportional to how you feed and nourish your body, mind and soul (yup, it’s allllll connected). Stress, overuse of antibiotics, excessive intake of simple sugars — all of these things can contribute to poor gut health. The best thing we can do for our microbiome (i.e., the collection of microorganisms in our bodies) is to feed it with good bacteria — like those found in probiotics! I’ve worked with my functional medicine doctor to find a probiotic that works for me, but remember: each of our bodies are different and what works for me might not work for you. Additionally, like workouts, it’s good to switch up your probiotic every couple of months — your body needs a variety of good bacteria. I take one pill each morning with my breakfast.
I’ve also heard great things about Silver Fern, and plan to give it a try soon.
VITAMIN B
Well of course there are like 45 different B vitamins… damn science making things more confusing for me, per usual. Okay, I think there are actually only 8 B vitamins, but there might as well be a hundred, given how little I understand their effects (I guess I’m not really solidifying my credibility here, huh…). In any case, I’ve learned that symptoms of a vitamin B deficiency range depending which one(s) specifically you are lacking; a recent blood test reflected that I was low in vitamins B6 and B12.
Vitamin B12 helps regulate the nervous system, and plays a role in red blood cell formation; a deficiency can contribute to anemia and mood changes, like depression or dementia (in older adults). Vitamin B6 assists the body in fighting infection and also helps to turn food into energy; a deficiency can result in a susceptibility to infections as well as skin issues like rashes or cracks around the mouth. This is definitely TMI, but I’ve developed a sporadic eczema-like skin rash over the last few years, which could be indicative of low B6 levels.
My functional medicine doctor suggested I take a supplement that contained both of those guys, as a way to boost energy, support my immune system and address some of the more recent skin issues I’ve been experiencing. I take two with breakfast each morning.
OMEGA-3
OmegaGenics EPA-DHA 720 | Metagenics
I feel like I hear an awful lot about ‘omega-3s‘, and have honestly never been sure what the heck they were or why I would need them in my life. I still can’t quite wrap my head around the science behind what omega-3s (and omega-6s) truly are. However, what I do know is this: your body doesn’t naturally produce omega-3s on its own. They are known as “essential fatty acids” and you need them in your life, end of story. Got it?
An omega-3 deficiency might look like inflammation and arthritis, depression, memory loss (especially in older adults) or unhealthy skin. Some foods that are high in omega-3s include: walnuts, chia seeds, hemp seeds, ground flaxseeds, broccoli, bok choy, arugula, salmon, anchovies (yuck) and sardines (double yuck). I try to incorporate chia and/or hemp seeds into my breakfast each morning, but my functional medicine doctor suggested I start taking an omega-3 supplement more regularly to help with my fatigue and anxiety. I take two of these each morning.
ADRENAL SUPPORT
After far too many years of over-working + over-scheduling myself, an abundance of (unmanaged) stress and a major lack of sleep, my functional medicine doctor diagnosed me with adrenal fatigue. This article from mindbodygreen is really informative — it explains not only the causes of adrenal fatigue, but also details some steps you can take to help heal your body. In addition to some major lifestyle changes, I worked with my doctor to find a supplement containing the right combination of herbs that would help support my adrenals and allow them to heal naturally. This particular supplement contains ginseng, rhodiola and cordyceps — three adaptogens known to help the body adapt to/cope with stress. Ginseng is used to remedy physical or mental exhaustion and to reinforce energy and longevity; rhodiola has traditionally been used to combat fatigue and restore energy; cordyceps increases energy, boosts the immune system and is highly anti-inflammatory. I take two of these each morning.
I’ve also heard that licorice root is a good supplement to take for anxiety, so I’m curious to see what affect it might have for me. I plan to talk to my doctor about it soon and will keep you posted if/when I try it!
MAGNESIUM
I’m pretty sure most of us struggle in this area; last I heard, the current estimate is that somewhere between 50-80% of adults are magnesium deficient. This is an unbelievable statistic! A magnesium deficiency looks something like this — low energy, muscle aches/spasms, migraines, anxiety, depression, hormone problems and trouble sleeping. Sound familiar? My first suggestion is to increase your intake of magnesium-rich foods: leafy greens (like swiss chard and spinach), fish (specifically salmon and halibut), avocados, nuts (especially almonds, cashews and brazil nuts), seeds (pumpkin, flax, chia), legumes (beans, lentils, chickpeas) and dark chocolate (#winning!).
There are also a number of ways to supplement your magnesium levels in addition to these foods; I take supplements in both pill and powder form. Magnesium isn’t always properly absorbed by the body, but the pill I take is highly absorbable and recommended directly by my functional medicine doctor. I take two with dinner.
The powder I use is called Calm, by Natural Vitality. My PCP recommended I start taking this regularly due to my abysmal sleep habits. I mix 1 teaspoon of it into a glass of water (typically lukewarm, because I’m a weirdo who doesn’t like ice cold water) roughly an hour before bed, and it helps me sleep more soundly. I’ve also found that it helps to keep my anxiety at bay, especially when I’m taking it regularly.
COLLAGEN
Collagen Peptides | Vital Proteins
Ahh, collagen — probably my favorite supplement of all time. I first learned of it about a year and a half ago from one of my favorite insta influencers (shout out to @shutthekaleup), and have sworn by it ever since. What’s been most surprising is that I’ve actually SEEN the changes in my body as a result! My nails are strong and rarely peel or break, my hair grows like a weed and my skin just looks and feel better. If you take one thing away from this post, it’s that we all can benefit from adding a little collagen to our lives!
To quickly touch upon some of the science-y specifics, collagen is naturally produced within our bodies — found in the muscles, bones, skin, blood vessels, digestive system, tendons — but its production begins to slow as we age. As we continue to lose collagen, there are ripple effects. Our skin thins and starts to lose elasticity, we experience joint pain and find ourselves with an increase in digestive problems.
By taking a collagen supplement, we can help to reverse those effects. Some of the benefits include glowing skin, joint health, bone strength, improved digestion, gut health and deeper sleep. I swear by Vital Proteins (though I must admit, it is a little pricey); I always buy their original/unflavored collagen peptides in powder form. They continue to come out with SO many new products and flavors, so I definitely suggest you try them out to see which you like best.
In terms of how I add collagen into my diet, there are countless ways to incorporate it into the foods you are already eating. I add a scoop to my matcha latte or to my smoothie bowls before blending. I toss a couple of scoops in my pancake or muffin batter, or even mix it directly into my water or tea (you know, every 6 months when I drink tea). Vital Proteins also has a supplement in pill form, if that seems like a more appealing option.
ANTI-ANXIETY
In addition to the all supplements I just mentioned which support anxiety and/or depression in some way, I’ve found that I have needed a little extra help in this area (#anxietyqueen). I’ve tried to steer clear of anti-anxiety meds (just a personal preference), and have instead searched high and low for supplements I can take to help decrease my anxiety more naturally — in addition to other stress-reduction techniques I’ve learned along the way, which perhaps I’ll touch upon in the next segment of Wellness Wednesday :)
My functional medicine doctor suggested I tried this supplement from Metagenics (she clearly sells the brand, in case you couldn’t tell) called Serenagen. It’s ingredients include a number of different root extracts — Asian ginseng root, Dong Quia root, Chinese Salvia root, Chinese asparagus root, etc. The woo woo side of my believes that these root extracts help to ground me. The sane logical side of me simply trusts that my doctor knows her shit and, true to form, it has really made a difference. After taking it regularly each morning for a period of time, I’ve found that I’ve been much less anxious in situations that have previously been difficult for me to navigate.
Has this supplement legitimately made a difference, internally and/or chemically? Maybe. Was it simply the placebo effect? Perhaps. In any case, this is what I’ve found works for me. As I mentioned before, I HIGHLY encourage you to start a conversation with your doctor about what supplements might be right for you. Everybody (and every body) is different, and you need to figure out what works for YOU!
Happy supplement-ing, friends! Here’s to at least a few more companions joining me on the train to health & wellness :)
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