Ongoing Supplementation

Ongoing Supplementation:

Supplementing with certain nutrients can be beneficial to support optimal function of your body. While it is possible to obtain most nutrients from food, consistent and sustainable nutrient intake solely from food can be challenging. Here are my recommendations for general ongoing supplementation for overall body health:

1. Multiple Vitamin/Mineral: I suggest using a good-quality multiple vitamin and mineral complex as a safety net to ensure your body receives the necessary vitamins and trace minerals for optimal function. When choosing a multi-vitamin:
   • Opt for a capsule form rather than tablets, as tablets may contain glues that can be difficult for some individuals to break down.
   • Select products from reputable companies. Refer to the supplement handout from the Introduction weeks for recommendations. Purchase from health food stores or reputable online sources, rather than conventional box stores or Amazon.

   • Unless you know your genetic MTHFR status, look for a vitamin that contains B12 in the form of "methylcobalamin" and Folate in the form of "methylfolate." These forms are beneficial for individuals with a genetic variation that affects methylation.

     Vitamin D: Vitamin D plays a crucial role in various bodily functions, including bone health, muscle function, immune system support, hormone balance, and heart health. While our skin cells can produce Vitamin D through sun exposure, many people in America do not receive adequate sunlight to meet their Vitamin D needs. Conventional labs consider 20-40ng/dl as normal, but most Functional Medicine practitioners aim for levels between 50 and 70 ng/dl. To ensure sufficient Vitamin D levels:

   • Check your Vitamin D levels initially if possible. If not, start with 5,000 I.U. of Vitamin D3 per day.
   • Monitor your levels after 6-8 weeks to determine the appropriate dosage for you and maintain a safe range.
   • Note that excessively high Vitamin D levels can lead to liver abnormalities, so it's important to find the right dosage for your needs.

Omega 3's: Adequate intake of Omega 3 oils is crucial for various bodily functions, including brain and nervous system health, immune system support, and inflammation regulation. Most vegetable oils contain high levels of Omega 6 fatty acids, which can be pro-inflammatory in large amounts. Maintaining a balanced ratio of Omega 3's to Omega 6's is important. You can measure this ratio through a blood test. The best sources of Omega 3's are fatty fish like salmon and sardines. While vegetarian sources like olive, avocado, and algae can provide Omega 3's, it can be more challenging to obtain sufficient amounts through these sources. The average recommendation for maintenance is around 2,000mg/day of EPA/DHA combination.

Magnesium: Magnesium plays a vital role in numerous body functions, including muscle, nerve, and brain function, bone health, gut function, blood pressure regulation, and sugar utilization. Magnesium deficiency is common, and it can lead to constipation, insomnia, brain fog, muscle cramps, mood issues, headaches, and low energy. While leafy green vegetables, nuts, seeds, and legumes are dietary sources of magnesium, it is often challenging to obtain enough through the diet alone. Magnesium citrate or magnesium glycinate are generally beneficial forms of magnesium supplementation. A recommended dosage for the average person is 500mg 1-2 times per day, but individual needs may vary.

Probiotics: Probiotics are important for maintaining a healthy gut and supporting various functions, including digestion and neurotransmitter balance. While probiotics may not stick well to the gut, taking a probiotic supplement daily can be beneficial. Look for reputable companies that offer high-quality probiotics. Some companies have developed shelf-stable probiotics that do not require refrigeration, but many probiotics still need refrigeration. Non-dairy probiotics are recommended, considering the prevalence of dairy intolerance. It is beneficial to choose a high count of a variety of healthy bacteria. Consider switching out probiotic strains regularly or keeping multiple types in the refrigerator and rotating them for more comprehensive intake over time.

Remember to prioritize quality when selecting supplements. If you're unsure about the quality of your supplements, you can research the company by visiting ConsumerLab.com and reviewing their reports.