UNDERSTANDING SUPPLEMENTS by Donna Hayek

OVERALL HEALTH:

  • FISH OIL
    • Contains omega-3 fatty acids which help prevent heart disease
    • Anti-inflammatory
    • Might help with lipid levels
  • CALCIUM
    • Strengthens bones to prevent osteopenia/osteoporosis
    • Can also be from food sources; such as sardines, salmon, leafy greens, dairy
  • PROBIOTICS
    • Microorganisms and bacteria lie in the gut microbiome
    • Helps with digestive issues; such as diarrhea and bloating
    • Can get from fermented foods; such as yogurt, Kiefer, sauerkraut, kimchi

 

IMMUNITY:

  • ZINC
    • Fights off pathogens
    • 10 mg daily is recommended
    • Found in beef, shellfish, dairy
  • ANTIOXIDANTS
    • Protects cells from free radicals which can increase inflammation
    • Supplements are a blend of vitamins, minerals and herbs
    • Works better if it is a food source like berries, beans, artichokes, cranberries, prunes, apples, pecans, dark chocolate
  • PROBIOTICS
    • Strengthens immunity by increasing good bacteria in the gut

 

SLEEPING BETTER:

  • MELATONIN
    • A naturally occurring hormone made in the body telling your brain it’s time to go to sleep
    • The supplement may make it easier to fall asleep by working with your internal clock
  • CORTICOBASAL DEGENERATION (CBD)
    • A derivative of hemp or marijuana
    • Relieves anxiety and promotes sleep and insomnia
  • MAGNESIUM
    • Helps reduce stress and promotes relaxation
    • Recommended to take it before bedtime
    • May help with insomnia and restless leg syndrome

 

MEMORY:

  • NOOTROPICS
    • Umbrella term used for substances that can affect your neurological state
    • Examples include caffeine, ginkgo biloba, L-theanine
    • Marketed as a quick fix, but not studied enough to make a claim
  • FISH OIL
    • May make cell membranes more fluid, which can lower inflammation in the brain and improve cognition
    • More studies are needed before making a claim
  • ANTIOXIDANTS
    • Protects against oxidative stress
    • Food sources work better than supplements

SKIN, NAILS, HAIR:

  • BIOTIN
    • Also known as Vitamin B7
    • Helps the body grow healthy hair and nails
    • Found in eggs, fish, beef, nuts, seeds, sweet potatoes
  • COLLAGEN
    • Structure of the skin
    • When broken down from aging and sun exposure, it causes dark spots, blemishes and wrinkling
    • Supplements, such as hydrolyzed collagen may improve skin hydration and elasticity
  • FISH OIL
    • Fatty acids help to hydrate the skin
    • Found in tuna, salmon, walnuts, chia seeds, flaxseeds

 

UPLIFTING MOOD:

  • CORTICOBASAL DEGENERATION (CBD)
    • Decreases anxiety and boosts mood
  • MELATONIN
    • Mood enhancer for people with depression, anxiety, and bipolar disorder, since they have less melatonin available
  • MAGNESIUM
    • Helps regulate mood by decreasing depression and anxiety

 

STRENGTH ENHANCERS:

  • PROTEIN POWDERS
    • Helps to build new muscle and aid in recovery
    • Whey protein is the best.  It is animal-based.
    • May be able to get enough protein from animal foods; such as beef, chicken, fish, eggs, dairy
    • Plant foods have less protein and are not “complete” proteins-nuts, seeds, beans
  • IRON
    • Helps hemoglobin carry oxygen through the body
    • Anemia occurs mostly with bleeding
    • If the supplement is needed, 27 mg/day is warranted
    • Foods include beef, shellfish, green-leafy vegetables
  • ANTIOXIDANTS
    • Helps with muscle soreness and aids in recovery post-exercise
    • Foods include berries, beans, artichokes, prunes, cranberries, dark chocolate

 

WEIGHT LOSS:

  • PROTEIN POWDER
    • Helps curb hunger
    • Use whey protein powder
    • Protein foods include beef, chicken, fish, dairy
  • FIBER
    • Helps with fullness, so fewer calories are consumed
    • Can also help normalize lipid levels
    • Foods include whole grains, fruits, vegetables, beans
  • GREEN TEA
    • Green tea extract contains compounds that increase metabolism