- Kim
3 supplements we all need for health, wellbeing and longevity.
Supplements tend to have mixed reviews amongst us. Some believe we should be able to attain all our dietary requirements from the foods we eat, some will have cupboards full of all sorts of powders, tablets and sprays. The truth is, there is no wrong way, only YOU truly know what your body needs and if implementing something actually makes YOU feel better - our bodies are our greatest teacher.
Supplements can be a fantastic way of boosting our bodies needs without having to put extra strain on trying to eat "perfectly" - perfection is not the goal. There is already a lot of stress on us to eat well and to not stray, yet temptation is always around us. Stress is, I believe, the greatest cause of chronic disease and many illnesses. Therefore, we have compiled our 3 greatest supplements that we take EVERY day to give us the boost we may need.
Vitamin B12
Vitamin B12, also known as cobalamin, is a water-soluble vitamin involved in the metabolism of every cell of the human body. Vitamin B12 is produced by soil microbes that live in symbiotic relationships with plant roots. B12 rich foods include: Clams, Salmon, Trout, Beef Liver, Eggs and Chicken.
B12 contributes to normal:
energy-yielding metabolism
functioning of the nervous system
homocysteine metabolism
psychological function
red blood cell formation
immune system function
Vitamin B12 contributes to the reduction of tiredness and fatigue
Vitamin B12 has a role in the process of cell division People at particular risk of vitamin B12 deficiency include: those eating a vegan or vegetarian diet, people with low stomach acid or other digestive conditions leading to malabsorption (and some prescription medications can reduce B12). Symptoms of B12 Deficiency
Fatigue & Weakness
Pins & Needles
Mouth Ulcers
Breathlessness
Blurred Vision
Mood Changes
Vitamin D3
Vitamin D3 is a fat-soluble vitamin that promotes the absorption of calcium, regulates bone growth and plays a role in immune function. Your skin produces vitamin D when it’s exposed to sunlight. However, if you spend most of your time indoors or live at a high latitude, you’ll need to get this vitamin from your diet. Since vitamin D3 is fat-soluble, it is better to choose oil-based supplements or take them with food that contains some fat.
Vitamin D3 rich foods include: Oily fish, Liver, Egg yolk and Butter. Vitamin D contributes to:
promoting healthy bones and teeth; aids your body to absorb calcium and phosphorus
supporting immune, brain, and nervous system health
regulating insulin levels and supporting diabetes management
supporting lung function and cardiovascular health
Symptoms of D3 Deficiency
Fatigue.
Bone pain.
Muscle weakness, muscle aches, or muscle cramps.
Mood changes, like depression.
Getting sick and infected regularly
Impaired wound healing
Hair loss
Vitamin D3 is often found in animal products, if you eat a vegan/vegetarian diet then you will need to look for D3 supplements derived from Lichen. https://www.cytoplan.co.uk/high-potency-vegan-vitamin-d3-wholefood https://www.cytoplan.co.uk/vitamin-d3-drops
Omega 3
Omega-3's are a family of essential fatty acids that play important roles in your body and may provide a number of health benefits. As our body cannot produce them on its own, we must get them from our diet.
The three most important types are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). ALA is mainly found in plants, while DHA and EPA occur mostly in animal foods and algae. Rich natural sources of omega-3, include fish oil, fatty fish, flaxseed oil, and walnuts.
Omega 3 contributes to:
Lowering blood pressure.
Reducing triglycerides.
Slowing the development of plaque in the arteries.
Reducing Fat in Your Liver
Reducing the chance of abnormal heart rhythm.
Reducing the likelihood of heart attack and stroke.
Fighting Autoimmune Diseases
Fighting Inflammation
Healthy cell membranes that results in soft, moist, supple and wrinkle-free skin.
Symptoms of Omega 3 Deficiency:
Problems with skin, hair, and nails.
Fatigue and trouble sleeping.
Deficits in concentration and attentiveness.
Joint pain and leg cramps.
Allergy symptoms.
Excessive ear wax.
Cardiovascular concerns.
Difficult menstrual cycles for women.
If you are on a vegan/vegetarian diet then algae Omega 3 supplements are needed.
In conclusion, if you suffer from chronic fatigue, brain fog or generally not feeling as energised as you could be, it may be worth trying one of the above supplements or adding in certain foods. Listen to your body as it will guide you on your journey of health and wellbeing.
