Dietary Supplementation
I recall from my med school days (when I was quite impressionable) a faculty physician standing on stage and declaring that “people who take supplements have expensive urine.” To some extent, what he said holds true—urine can indeed become expensive as the kidneys clear most products from our system after we’re done using them. However, the implication that dietary supplements pass through the system without any effect is completely inaccurate, and I would argue that he was entirely mistaken.
Supplementation is complex. There are certain dietary supplements that I believe everyone should take, and for the purpose of this brief introduction, I will cover those key items. There are numerous supplements that nearly make that list; they are so impactful and could likely benefit just about everyone. Yet, I recognize that some individuals may not tolerate high-level supplementation due to “pill fatigue.”
Working with Kenai’s leading nutritionist or a health and wellness coach in Soldotna can provide personalized guidance on supplementation, which is a crucial component in the Wheel of Wellness. It may not be the most impactful element compared to diet or exercise, but it’s certainly easier than restricting your diet or enduring rigorous physical activity. Starting supplementation is a simple step you can take right now to positively affect your long-term health. Engaging the best health coach in Kenai can help integrate this into a broader health strategy, ensuring it complements other wellness practices effectively.
The No-Brainers
If you’ve been following along, you already know that I’m a staunch believer in the importance of the Microbiome. Taking a high-quality probiotic, individually blister-sealed in nitrogen to avoid exposure to oxygen before use, is the first step. Bacteria that thrive in our intestines can’t survive in the presence of oxygen, so the bacteria we want to colonize our intestines must be protected from oxygen exposure. Additionally, these microbes cannot withstand a pH of 2, the typical acidity of the stomach, meaning a high-quality probiotic should have a specialized capsule that resists digestion until it reaches the intestines, where we want the bacteria to flourish. Furthermore, the bacteria need to be in high quantities and of proven quality.
The Microbiome is implicated in conditions ranging from food allergies, which relate to a leaky gut, to obesity, depression, cognitive function, energy levels, and immune function. The list of related health issues is long, but these are crucial aspects. Consulting with a nutritionist or a health and wellness coach can offer further insights into the strategic use of dietary supplements like probiotics. It’s a no-brainer that you should take a high-quality probiotic to maintain a healthy Microbiome, as a leading health coach in Alaska, I would advise.
Vitamin D paired with another vitamin called K2 is an inexpensive dietary supplement that is universally low in almost all test subjects. K2 directs the calcium to our bones and away from our blood vessels, making it essential to pair K2 with our vitamin D. Vitamin D acts as a pro-hormone, involved in various types of cellular metabolism. Its significant role in immune health was well demonstrated during the Covid Pandemic, where low Vitamin D levels were strongly correlated with poor outcomes. There is science demonstrating its effects on metabolic health, bone health, mood, and obesity. Vitamin D is very cost-effective.
The final no-brainer on my list of three is Marine Fish Oil. High-quality, molecularly distilled (to ensure there’s no mercury) Marine Fish Oil from small, cold-water fish like sardines, anchovies, herring, and pollock should be included in everyone’s supplement regimen. Consulting a Kenai’s top nutritionist/health and wellness coach in Soldotna can provide personalized guidance on how to integrate these essential nutrients effectively. Your health coach can help ensure you are choosing the right supplements to support your overall health optimally.
Small, cold-water fish are the preferred source for dietary supplements as they don’t concentrate mercury like large predators do. The primary function of taking fish oil supplements is to replenish two omega-3 fatty acids—DHA and EPA—that were likely prevalent in our diet during paleolithic times but are now very low in our modern agricultural-based diet. Historically, we consumed a significant amount of food from the ocean, with most of our existence as a species centered along the coast, only moving inland more recently. Today, most people do not consume enough DHA and EPA in a standard diet.
These omega-3 fatty acids are crucial as they make up about half of our brain by weight and are a major component of our cell walls. They significantly influence our inflammatory state. By transitioning our cell walls to be composed of these omega-3 fats instead of the omega-6 fats found in many agricultural foods like corn and wheat, Kenai’s top nutritionist can reduce the inflammation associated with injury and illness. When our body faces a challenge that triggers an immune reaction, it releases prostaglandins and leukotrienes—chemical messengers that determine whether we experience inflammation. These messengers will promote inflammation if derived from omega-6, and reduce it if derived from omega-3.
A balanced fatty acid composition in our cell walls is crucial for our best health outcomes. High-quality marine fish oil, taken in reasonably high doses, can help achieve this balance. Studies have shown that fish oil can enhance memory, alleviate joint pain, boost immune function, and decrease the risk of cardiac death. Consulting our health and wellness coach in the Kenai Peninsula can guide you on how to effectively integrate these essential nutrients into your diet. Soldotna’s health coach can provide personalized support, ensuring you are optimizing your intake of these beneficial omega-3 fatty acids.
Other supplements that nearly make the no-Brainer list:
- Berberine which is excellent for improving insulin sensitivity, lowering LDL cholesterol and lowering triglycerides, is a plant-based alkaloid as effective as Metformin for treating Type II Diabetes. Anyone with risk of Type II DM should take this daily. A lower Hemoglobin A1c will result in decreased glycation and slowing of that driver of aging. It is reasonable to consider in all persons. 1000mg daily was used in the study showing these benefits.
- Highly Bio-available Curcumin has been shown in a double blind clinical controlled trial to slow the speed at which people develop amyloid in their brain, highly correlated to the presence of Alzheimer’s dementia. The same double blind study also showed positive functional outcomes in those individuals in the treatment group (better global memory and attention span). Considering that it has great evidence for reducing joint pain, pretty tempting to hedge the bets against Dementia with this one.
- B vitamins can be helpful in many individuals. Some people handle B vitamins very well and have very good genetics and may not get a lot of benefit from supplementing, especially if they have a high quality diet rich in fruits and vegetables. However, many people will find this is a difficult area and some simple lab tests that we follow routinely can indicate if there is trouble. Following these labs, I typically see improvements in these Biomarkers with supplementation.
- Magnesium is dirt cheap. It can help with sleep and muscle cramps. The first thing I went to when I was an ER doctor and I thought somebody was having a heart attack. I gave them 2 g of magnesium because it prevents arrhythmia, which is frequently what causes death during a heart attack. Makes sense at 500mg as a night time dose before bed.
- Melatonin is inexpensive and a lot of people will benefit. Melatonin declines as we age. There were studies that suggested melatonin supplementation resulted in better outcomes with Covid. Many people will note improvements in sleep.
There’s a number of supplements that you can take that may impact longevity. I will cover a longer list in a different venue.
Cliff notes:
- Don’t miss your vitamin D3 with K2
- Take a Quality Probiotic and address the Microbiome
- Make sure you’re taking molecularly distilled, Independent third-party tested highly concentrated, Marine Fish Oil to shift the inflammatory state.
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