If you want to take supplements take these…
When you take the decision to go for ‘it’ because you realize feeling vital and healthy is what matters and there’s absolutely no good reason to wait any longer, alongside a rainbow-colored diverse diet, here are the five nutrients I recommend to boost immunity and address some common nutrient deficiencies:
Pre+Probiotics are essential to support the naturally occurring beneﬁcial “live” bacteria that live in our gut. We need this vast army of health sustaining microorganisms populating our intestinal lining because they are so critical to digestion and support immune system function. People with poor gut bacteria diversity are much more susceptible to accumulation of abdomen fat, hormone imbalance, metabolic syndrome and type 2 diabetes. What you also might like to know is that imbalanced gut diversity is directly linked to weight-loss resistance.
Prebiotics, are non-digestible carbohydrate-based food ingredients that feed and support the growth of beneﬁcial bacteria in the gastrointestinal tract. They differ from probiotics in that they are not live organisms, but ﬁber-like substances feeding the mucous membranes that coat the gut-lining. (chicory. Jerusalem artichoke, garlic, onion, leak, dandelion, asparagus, oats, raw banana, yogurt, kefir). Prebiotics also aid in the absorption of certain minerals like calcium and magnesium. Be sure your probiotic is at least 50 billion colony-forming units (or CFUs) and multi-strain.
Vitamin D3 is an essential nutrient (it’s actually not a vitamin but a prohormone) many of us can use more of I come across regularly. It helps us maintain our bones and teeth, it supports the immune system, brain and nervous system. It helps regulate insulin levels. It supports lung function and cardiovascular health and is directly liked to gene expression and highly needed when it comes to prevention of cancer. Adults up until age 70 should be taking 70-600 IU (15 mcg) and adults over 70 should be taking 70-800 IU (20 mcg) daily.
B-complex vitamins consist of 11 nutrients: B1, B2, B3, B6, B9, B12, PABA. These fundamental vitamins have far-reaching effects in our body and play a major role in maintaining our vitality. A couple of different rolls these vitamins play are: aiding in breaking down carbohydrates, promoting growth, balancing nerve tissue, maintaining normal cholesterol levels, regulating our mood, promoting mental sharpness and promoting healthy gene activity.
Magnesium in fact can be found in every cell in our body needed to function. It can be seen as the helper molecule in all biochemical reactions (more then 600 different functions) continuously being performed in our body. Let me just name a couple: converting food to energy, creating new proteins from amino acids, maintaining and repairing DNA and RNA, contracting and relaxing muscles, regulating neurotransmitters. So, if you’re concerned with boosting your exercise performance, maintaining mental balance and optimal brain function, making sure your insulin levels remain stable, stabilize blood pressure, fight inflammation in the body, prevent migraines, improves PMS symptoms. Daily intake for men: 400-420 mg and for woman 310-320 mg.
Omega-3 Fatty-acids help the body gain essential fatty acid which help increase muscle mass and therefor maximizing outcome of physical training. It slows down the aging process and helps the joints to be lubricated and reducing pain. It enhances fertility in both men and woman and is related in proving food for the retinal membrane. Last but not least it keeps the heart healthy by raising HDL-levels and warding off arterial plaque keeping our blood pressure under control.
Bottom line: A whole food predominantly plant-based diet is where it starts, but adding these supplements will enhance and support your efforts.