Supplements only work... if you take them. Often we buy supplements and don't create a routine to support the intake of the products REGULARLY as prescribed.
Morning/night. With food/without food. Stimulants/relaxants. Vitamins/Minerals, 1 pill/6pills. Chewable gummies/capsules. Chewable tabs/dissolvable tabs. Complexes. Oral powders. Injectables. Topicals. Creams. Pellets. Intravenous (IV), Intramuscular (IM)... The list goes on and on of who, what, when, where, how we take "SUPPLEMENTS".
The fact is that if you just don't take them, and they sit in your cabinet- they won't work. It is important to know what you're taking, and why, so that you can find a routine that will work for YOU so that you.... take them!
*Vitamins/minerals/supplements often need to "build up" in the system to take full effect before we even realize they are working!
Here is a GENERAL list of supplements that help with biological processes; organ support, cognitive function, metabolism, energy levels, bone/joint/skin health - to name a few.
*Not mandatory to take AM/PM but can help with sleep or energy levels throughout the day.
AM Supplements (Energy levels throughout the day). | PM Supplements (Sleep, musclo/neuro relaxants, nighttime organ support). |
B Complex or B12 | Fish Oils / Omega 3's (Cod, Krill, Salmon, etc.) |
D3+K2 (Best taken together!) | Magnesium Glycinate or Magnesium (Natural muscle relaxant). |
Calcium (Protein powders often have a good source of calcium). *If you are doing dairy alternatives it is important to get your calcium in!) | Probiotics / GI Support (At least1 billion colony forming units GENUS: "Lactobacillus", "Bifidobacterium" or "Saccharomyces boulardii"). |
Iron / Zinc (If you are not getting it from diverse whole food sources). | Collagen (Good source of protein as well!) *Types I and III are used to support skin, hair, and nail health. Type II is used for joint health and bone density. |
Electrolyte Blends: Sodium / Potassium / Magnesium (I cannot stress enough how important electrolyte balance is for overall wellness and function). | Protein Powders: (There are so many types of powders for individualized goals/digestive needs- not all protein powders are created equal. What works for you may not work for someone else.) |
Micro-Nutritional "Greens" Supplement (Even with the proper "macros" you may not be getting in all of your "micro" nutrients to support your body)! |
Natural sources like Organ Products (fresh/supplement), Royal Jelly, Manuka Honey, some Roots/Extracts, Fruits/Veggies, can provide a variety of health benefits.
How we consume both food and supplements can change the way our body functions and processes what we put in it. There are many formats to fit many dietary needs and lifestyles such as intermittent fasting, frequent/infrequent eating habits, portion size and control, pre/post workout support, and partial/full fasting times for specific enzyme production!
*There are many ways to intake supplements/minerals for several different reasons. Ability to uptake nutrients digestively/muscularly/intravenously may depends on a person's individual needs. There are some products that are best taken IV/IM because the cannot be taken orally or absorbed in the digestive process. People with sensitives or specific needs should consult with their doctor on other methods of getting the appropriate supplementation.
Supplements with additives, dyes, sugar types, etc. might upset your stomach instead of the actual supplement or main ingredient.
With or without food: Fat-soluble VS. Water-soluble vitamins.
“The best time to take a multivitamin is with food so any fat can help with absorption. You can also drink a water-based beverage to wash it all down,” -Dr. Perez-Gallardo. Most water-soluble vitamins can be taken on an empty stomach if you can tolerate it. That's because your body only takes in what it needs and the rest is excreted through urine. These include vitamin C and the B vitamins. Taking them with food won't decrease their effectiveness.
To best check your levels or see if you need specific supplementation you can do so by getting bloodwork/hormonal panels/food allergy tests through your doctor or local specialist.
Supplements may interact with other medications you’re taking or pose risks if you have certain medical conditions, such as liver disease, or are going to have surgery. Some supplements also haven’t been tested in pregnant women, nursing mothers or children, and you may need to take extra precautions.” -Dr. Millstein
Build up or over-intake of some supplements may be harmful. Talk with your doctor before taking products/or if you have had any adverse side effects to any products. Talk with your doctor about blood-thinning supplements for any medical procedures or complications. Do what works and feels best for you, everyone is different and may require individual specifications.
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