What do you know about Omega-3’s?
Let’s start from ground zero. Omega-3’s are anti-inflammatory, and are different from Omega-6’s which are inflammatory. Both forms are necessary for optimal health, but the average American diet is high in Omega-6’s. Hence the need for Omega-3 supplementation.
Omega-3’s are essential for phospholipid cell membranes, and play integral roles in the brain, cardiovascular, pulmonary, immune and endocrine systems.
For males within the age range of 19-50 having 1.6 grams/day will fulfill the daily requirement, and for females range 19-50 1.1 grams/day will fulfill the daily requirement.
Some sources of food that are great sources of Omega-3’s include flaxseed, chia seeds, walnuts, salmon, mackerel, herring, and sardines.
For individuals that may have difficulty getting enough Omega-3’s from food, a supplement may be helpful. There are a couple of options, but my top pick is Krill or Cod Liver Oil. If there a people that don’t eat fish, then algal sources may be appropriate.
What do you know about Nitric Oxide?
Nitric Oxide is most commonly talked about in the exercise world, but it can also have some benefits for individuals with cardiovascular concerns.
It’s a potent vasodilator that can help increase blood flow and increase the delivery of oxygen and nutrients to the skeletal muscle. There are different types of muscle, and the heart is a muscle. The heart is considered a skeletal muscle.
Nitric Oxide helps induce adaptive changes in the muscle that lead to increased production of our energy cells (mitochondria), and hypertrophy (increase in size) of muscle fibers.
With increased vasodilation, it can speed up the removal of waste in the system in regards to muscle fatigue.
In the body, some arginine is converted to nitric oxide, and is beneficial to have in your diet. There is some debate as to whether arginine is helpful in producing more nitric oxide to increase performance.
In regards to nitric oxide producing food, beets is the best contender. Time to add them to your regiment.
What do you know about Resveratrol?
Resveratrol has significant antioxidant qualities including cardioprotective, neuroprotective, anti-inflammatory and anticancer. Although it’s an incredibly powerful antioxidant, it’s bioavailability can be low. It is best used when eaten in real foods.
It has also been found to be a good antimicrobial, in some cases.
In regards to PCOS, it has been found to be useful as well, and has been thought to be a good anti-aging agent. In some cases resveratrol was helpful with breast cancer, but with certain breast cancers it had the opposite effect.
However, in most cases it was found that it does not have any debilitating or toxic side effects in short term doses of 1 g/day. Most can tolerate up to 5 g/day in health populations.
It can be found in grapes, blueberries, cranberries and dark chocolate or it can be supplemented.
What do you know about Glutathione?
Glutathione is one of the most powerful antioxidants in the body. Yes, read that again. It’s one of the most powerful antioxidants in the human body.
It’s essential for cell function and energy production. It can help reduce free radicals, help detoxify heavy metals, and helps support the immune system.
There are also some factors that come into play that can not only deplete but also inhibit our glutathione production. This includes, chronic illness, medications, chronic toxic exposure, stress and aging.
Supplementing orally with glutathione is incredibly effective, the best recommended form is Acetyl Glutathione. This form can be absorbed orally, and is more stable through the digestive process.
What do you know about CoQ10?
CoQ10 is short for Coenzyme Q10, and is an antioxidant that your body produces under normal circumstances. It offers benefits for the majority of the population.
It has anti-aging properties, increases energy and can lead to improved heart health. It may be extremely helpful for those 40+ who are battling fatigue or heart concerns. For this population starting with 200-400 mg/day for the first 4 weeks, and then 200 mg/day to maintain healthy levels.
If you are taking a statin, statin’s can decrease CoQ10 levels by 40%, and it’s imperative to supplement if possible with CoQ10.
CoQ10 has been found to be helpful for heart conditions, Parkinson’s disease, Statin-induced myopathy, migraines, and physical performance.
When looking for a supplement, the ubiquinol form of CoQ10 is more bioavailable than other versions.
CoQ10 can be found in meat, fish, and is helpful if supplemented in most cases.
What do you know about the B Vitamin Complex?
B vitamins play such an important role in our bodies. They help break down proteins, fats and carbohydrates to create energy that our body can use. They also help maintain heart health, strong immune function, and can help with headaches, fatigue, mood, stress and menstrual concerns.
Our bodies use these every day and it’s essential to make sure we have enough. A good portion of our B vitamins are produced in our small intestine, and our B levels can reflect our gut health.
If you are suffering from gut concerns, or follow a vegetarian or vegan diet, supplementation may be right for you. Some foods high in B vitamins include salmon, dark leafy greens, liver and organ meats, beef, chicken, turkey and much more.
What do you know about Vitamin E?
It’s an antioxidant that also assists in vision, reproduction, blood health, brain health and skin health.
It may also help with certain conditions such as Alzheimer’s, liver disease, preeclampsia, and prostate cancer.
Foods that contain Vitamin E include olive oil, almonds, meats, and dark leafy greens.
The daily recommended amount for adults is 15 milligrams/day.
Consult your PCP before making any supplement changes.
Ever try supplements that feel like they ‘don’t do anything’?
This is a common concern when investing in supplements, and rightly so. There are so many brands, and marketing schemes, it can be hard to know who you can trust and listen to.
There are a lot of supplement companies that use fillers, and don’t test for bioavailability. These products are usually cheaper, and don’t have a company that is willing to spend money and time putting it into research. Sometime, these companies also make claims that seem too good to be true, because they probably are.
However, there are companies that put in the time and effort into creating a quality product. These are the companies I stand by, use, and trust to help my clients. Yes, they are more expensive, but it’s simply because it’s better quality.
Looking for some excellent quality supplements?
Luckily for you, I can provide an inside scoop, just for you. I’m able to provide supplements through my online supplement shop.
Also I’m able to provide supplement recommendations in my online weight loss program. This can help your journey and help provide the nutritional support needed while going through the program.
If you have any questions don’t hesitate to ask!