Supplements can be beneficial, to aid the body in healing, reducing pain and optimising health!
We know that a healthy, nutritious, varied diet is essential to good health. We want to give our bodies all the building blocks it needs to heal, grow and repair.
However modern farming, agriculture, food manufacturing & processing can lead to use becoming suboptimal or deficient in some important areas.
+Vitamin D3 & K2
Skin exposure to direct sunlight of high UV values is what naturally boosts are D3 production. With climate, clothing and indoor living more common then ever, this is having an effect on our natural levels.
It generally supports immune & muscle function, helps calcium absorption & vascular health.
Vitamin D has been shown to influence dozens of conditions, including: Muscle Pain, Cancer, Hypertension, Heart Disease, Obesity, Rheumatoid Arthritis, Diabetes, Osteoporosis, Multiple Sclerosis, Crohn’s, IBS, Flu, Dementia, Eczema and Psoriasis, Cancer, Infertility, Asthma, CF, Migraines,
& Depression.
Dosage of 5000 IU is the safe upper limit according to the Institute of Medicine (IOM). Make sure not to take more than that without consulting with a health professional. You can get oral sprays for this.
+Vitamin C (ascorbic acid)
Citrus fruits are synonymous with vitamin C.
Its a Powerful Antioxidant – participates in immune function, wound healing, fatty acid metabolism, neurotransmitter production, and blood vessel formation, as well as other key processes and pathways.
The recommended daily amount of vitamin C for adult men is 90 milligrams and for adult women is 75 milligrams. There is increasing evidence however supporting the increase the RDA for vitamin C to 200 milligrams per day for adults
+Omega Fatty Acids
Ideal ratios of Omega6:Omega3 is 4:1 western diets have massively outweighed Omega 6 into ratios more like 10-15 times what is ideal. Omega 6 is found heavily in processed margarines & vegetable seed oils & Omega 3 in healthy fish oils, chia seeds & walnuts!
Omega three has been shown to help;
- Improving heart health: increase HDL,
- Supporting mental health: reduce symptoms of depression, schizophrenia and bipolar disorder,
- Reducing weight and waist size: help weight management,
- Decreasing liver fat
- Supporting infant brain development
- Fighting inflammation: are anti-inflammatory
- Preventing dementia: slower decline in brain function & improve memory in old age
- Promoting bone health: People with higher omega-3 intake and blood levels tend to have better bone mineral density
- Preventing asthma
A great sustainable source of Omega 3, (DHA&EPA) is from Krill oil.
+Magnesium
Found in spinach kale & avocado, broccoli & can be absorbed through the skin with supplementation.
- Magnesium Is Involved in Hundreds of Biochemical Reactions in Your Body,
- It May Boost Exercise Performance
- Magnesium Fights Depression
- Help Sleep
- It Has Benefits Against Type 2 Diabetes
- Magnesium Can Lower Blood Pressure
- It Has Anti-Inflammatory Benefits
The recommended daily allowance (RDA) is around 310 to 420 mg per day depending on your age and sex, although some researchers believe we may need as much as 600 to 900 mg/day for optimal health.
+Calcium
Calcium can naturally be found in dairy products, green leafy vegetables, soya beans,tofu, soya drinks & nuts.
Absorption decreases with age & low Vitamin D effect absorption also.
Calcium has been shown to help bone health and osteoporosis, prevention of prostate, colon and rectum cancer, Cardiovascular Disease, Blood Pressure & Hypertension, Pre-Eclampsia, Kidney stones and help in weight management
Recommended Daily Intake;
| 4-8 years | 1,000 mg | 1,000 mg | ||
| 9-13 years | 1,300 mg | 1,300 mg | ||
| 14-18 years | 1,300 mg | 1,300 mg | 1,300 mg | 1,300 mg |
| 19-50 years | 1,000 mg | 1,000 mg | 1,000 mg | 1,000 mg |
| 51-70 years | 1,000 mg | 1,200 mg | ||
| 71+ years | 1,200 mg | 1,200 mg |
+ Zinc
Zinc can be found naturally in red meat, shell fish, legumes link chickpeas and lentils and seeds.
Zinc is an essential element for immunity, wound repair, cell healing & growth.
Its been found to be beneficial to gene and dna regulation & repair, levels of immunity, aging & immune regulation, pneumonia, common cold, sepsis, childhood development, acne and brain injuries.
40mg a day in a healthy 19year old has been proposed as the upper tolerable limit.
+ Curcumin
Tumerics most active ingredient!
Research papers are suggesting with increasing evidence that curcumin can help in the management of pain and inflammatory conditions, metabolic, arthritis and maybe even anxiety,.
A recent RCT, 120 overweight individuals took turmeric supplements for three months. On average, total cholesterol was reduced by 32%, LDL by -42% and triglycerides by -39%
Its been shown also to help with of exercise-induced inflammation and muscle soreness. Helping with performance and recovery.
Studies showing efficiency have generally used between 500-2000mg daily.