First, the supplements are not intended to substitute for a healthy diet; They only play a supporting role. My first recommendation for better health even at the maximum number of healthy, organic foods in your diet as possible. Ideally, you also want to spend some time outdoors every day. However, to many people, this may not be entirely feasible.
• Most of the habit of eating very similar food day in and day-out. For example, we only eat boned, instead of chicken skinless breast in different parts of the chicken, such as organs, tendons, skin, and bones, which are various nutrients such as vitamin A, iron, calcium, collagen, etc.
• do not eat enough protein foods varied as each contains a variety of nutrients. For example, red meat, egg yolks and dark meat poultry rich in zinc and iron the hem, while grass-fed beef a high concentration of conjugated linoleic acid strengthens the immune system.
• You can not consume enough fruits and vegetables, not to mention the variety of colors that are significantly different nutrients.
• The diet consists of excess nutrient-poor and calorie processed foods, GMOs, pesticides, chemicals.
• to eat too much fast food or restaurant foods that are often high because of the pro-inflammatory omega-6 fatty nature of the refined vegetable oils for cooking.
• We devote most of the day sitting in front of a computer, and only rarely spend time outdoors.
impossible under the circumstances that the diet itself can provide us with all the nutrients needed for good health. In addition, the majority of the population has some degree of leaky gut, low stomach acid and the production of enzymes or other intestinal problems such as Candida overgrowth and SIBO (bacterial intestinal overgrowth), which prevent proper digestion and absorption of nutrients.
Therefore, in today's world, most people need to take supplements of some sort. But because we are all unique individuals, and various biochemical, the answer is that supplements should be taken not as black and white. That being said, there are five important add-ons are considered staples, and everyone can use to better health.
1. Multi Vitamins
A high quality multivitamin can help fill nutritional deficiencies and ensure that getting all important vitamins and minerals. But do not settle for lower quality multivitamin. Choose the one that produces a highly reputable company that has a long history of providing quality products. This will ensure that the greatest possible care taken place at every stage of production, increasing the ingredients organically manufacturing potency testing and quality control.
whole food supplements versus synthetic supplements or isolated
whole food-based dietary supplements made from concentrated whole food supplements. They are extremely complex structures that combine a variety of enzymes, coenzymes, antioxidants, trace elements, and activators to synergistically, so the body can easily absorb nutrients.
synthetic or isolated from these natural supplements are not nutrients never find themselves in nature. They are usually produced in the laboratory and are ultra-high-dose formulas. Synthetic multivitamins generally receive large quantities of certain nutrients, usually also the most inexpensive, and insufficient quantities of others. The problem with this type of nutrients that the body treats them impurities and only use a small part of the nutrients; in the long run, you can create imbalances in the body. Also, they know that a potentially nasty solvents and chemicals to be used in the manufacturing process of these synthetic supplements.
a multi once daily vs. multis a serving size of 3-6 capsules or tablets a day
a once-daily multi-mineral is typically low, because the latter are usually bulky. Rarely, essential minerals, such as potassium or magnesium in sufficient amounts to distinguish.
special cars daily dose of 3-6 tablets size greater potency and often add beneficial ingredients, like vegetables, fruits, herbs, green foods, and enzymes to enhance digestion and absorption. These multinationals, they are more or less depending on the quality of your meals in your diet and individual needs.
Only a few companies producing high-quality, whole food multi-vitamin supplements; More than 99% of the company to isolate the synthetic version. The next multi-brand whole food supplements that can be found in health food stores
• Dr. Mercola
• Garden of Life
• Congenital answer
• Mega Food
• New section
• the standard procedure
(the author of this newsletter is not affiliated with these companies.)
2 . Omega-3 Fish Oil
The omega-3 fatty acid has been widely known. Reduce inflammation and can help lower the risk of degenerative diseases as arthritis, cancer, diabetes and heart disease. And because the omega-3 highly concentrated in the brain, it is also critical behavior, perception, memory, and mood.
is sufficient to
retain omega-3 in the body, it is essential that you ensure that adequate omega-3 and omega-6 ratio. The body needs omega-3 and omega-6 fatty acids, but if too much omega-6 (pro-inflammatory) and not enough omega-3 (anti-inflammatory), problems arise.
The hunter-gatherer days, the human diet was an omega-6 to omega-3 ratio of 1 first modern day, thanks to the wide use of refined vegetable oils can be in cooking and processed foods, the ratio as high as 15-17 in the first degenerative diseases of inflammation is probably why so rampant these days.
to eat more omega-6, omega-3 should be more to counteract inflammation. Someone who is healthy and eating a good diet, a daily maintenance dose of 1 gram of food is sufficient. If you have an existing inflammatory condition, or if you know that consuming too much omega-6 in your diet, you need at least 2-3 grams per day can help reduce inflammation.
When choosing a brand, make sure that the manufacturer uses a process called molecular distillation to remove the toxins (mercury, PCBs, dioxin) in fish oil. It should have been tested and certified by a third party toxin free. In addition, I want to fish oil, which is used to minimize the oxidation and minimal heat and chemicals in non-manufacturing. Check the manufacturer's website of a third party Certificate of Analysis to confirm the level of freshness. Based on
a third-party laboratory testing, the following vendors best results of freshness and purity levels:
• Carlson Labs
• Green pasture fermented cod liver oil
• Nordic Naturals
• Pharmax Pure Fish Oil
• vital Choice Wild Salmon Oil
(the author of this newsletter is not affiliated with these companies.)
3. probiotics
These days, we have come to understand more and more how microbiome, the ecosystem of bacteria and other microorganisms that reside in the gastrointestinal tract, affects the health . We know that 80% of the immune system is located in the gut, and up to 95% of serotonin (neurotransmitter that regulates the mood) Preparation of the bowel.
Probiotics are good bacteria in the gut, whose primary goal is to ensure that an appropriate balance between the different strains of intestinal bacteria. Also perform other important functions:
• Help digest of
• Enhance synthesis of B vitamins
• Boost brain function
• improve calcium absorption
• promotes vaginal health of women
• strengthen the immune system
Fermented foods rich in probiotics. Some examples of kefir, Lassi, kombucha, yogurt, fermented vegetables (kimchee, sauerkraut), of course, pickles, fermented soybeans and tempeh. If you are not used to eat these foods every day, you should consider taking a high quality probiotic supplement.
Opt for a well-known, trusted brand, because quality matters. The probiotic activity must be guaranteed during the entire production process and shelf life of the product. Somewhere from 300 to 500 bacterial strains in the gut. Make sure that the supplement contains one or more of these bacterial strains, which confirmed the health-promoting properties:
• Bifidobacterium bifidum
• Bifidobacterium brevis
• Bifidobacterium infantis
• Bifidobacterium longum
• Lactobacillus acidophilus
• Lactobacillus bulgaricus
• Lactobacillus casei
• Lactobacillus paracasei
• Lactobacillus plantarum
• Lactobacillus rhamnosus
• Lactobacillus salivarius
• Streptococcus thermophilus
Enter the number to a higher bacteria is looking at the number of microorganisms in a capsule, expressed in billions CFU years. Most of the province is one of the brand to 50 billion CFU's. In general, the higher the number, the more powerful and expensive the supplement. Some probiotics are prepared to take some empty stomach. Read the instructions carefully.
4. Vitamin D
Vitamin D is very specific to the couple of ways. First, the body's vitamin D itself, that is enough, you have to make up the bulk of the skin (without using sunscreen) to sunlight. The bright shades of pink skin says vitamin D production reached a maximum level, and it's time to stop to avoid overexposure. People have lighter skin usually need 10-20 minutes to allow this to happen; People with darker skin tones more time is needed.
Second, the vitamin D hormone is converted in the body. Hormones are chemical messengers that travel through the blood to tissues and organs, activates chemical reactions that control everything metabolic growth sentiment. More than 50 000 chemical reactions in the body requires adequate vitamin D levels in the blood. Vitamin D plays an important role in the immune system, bone strength, heart health, brain function, and cancer prevention.
If you live in an area where there is not much sun, or just spend time outdoors you should take a vitamin D3 supplement regularly. The blood test (25-hydroxy-vitamin D) to determine vitamin D. Although the conventional practice has shown that the level is above 30 ng / ml of normal maintenance of 50-70 ng / ml is preferred for optimum health. Most people need about 5,000 IU per day to reach this level.
When the additional vitamin D, you should also include vitamin K2, a form of vitamin K. Vitamin D promotes the absorption of calcium into the bloodstream and therefore, plays an important role in maintaining bone density. Vitamin K2 delivers the bone calcium in the bloodstream. Vitamin K2 is also necessary for the calcium regulatory proteins in the arteries. Together, vitamins D and K2 can help you maintain the proper calcium skeletal distribution while healthy arteries.
The best form of vitamin D supplements in the natural form of the D3, D2, it can not be absorbed. Since vitamin D is fat soluble, it is best with food. Some vitamin D supplement mixed with cold-pressed extra virgin olive oil, which is much more advantageous than that of soybean, sunflower or safflower oil.
5 Ubiquinol
Ubiquinol an antioxidant nutrient converted ubiquinone, also known as CoQ10. As we age, the body's levels of CoQ10 significantly reduced, the ability to convert CoQ10 ubiquinol in. If you are older than 25 years, you can use instead of ubiquinol CoQ10.
Ubiquinol several notable features:
• It improves the cardiovascular system
• Jumpstart the body's energy and stamina levels
• Act as an antioxidant against free radicals and oxidative stress
• maintain normal blood pressure and healthy blood circulation
• Enhance the immune system
• Support the nervous system
If statins taking medicines, essential ubiquinol supplements. the effect of statin drugs that reduce cholesterol in the same path where the body produces to ubiquinol, making up 40% decrease in this very important nutrient. Restocking body ubiquinol is a supplement may help maintain healthy cellular energy production in the heart, brain and muscle tissue.
In a healthy person, a dose of 100 mg once a day is sufficient food for maintenance. If the statin drug, taking 200 mg per day is preferred.