Let’s Talk Supplements
I think supplements are a great addition to a healthy diet to ensure you’re intaking all the right vitamins and minerals. What you need completely depends on what your goals and concerns are. Supplements are very individualized so it’s important to talk with your doctor about which ones are suitable for you.
Certain vitamins (A, D, E, and K) are fat soluble, meaning the body can only absorb them when there is at least 10g of fat already in your system. This is why it is recommended to take most vitamins after eating your first meal of the day. Also, some supplements are released into the bloodstream really quickly, which may cause some people to feel nauseas and queasy. This is another reason many healthcare providers suggest you eat prior to taking any supplements. Here’s a look at what I typically take in the mornings:
B vitamins: they keep my cells healthy, help maintain energy, and improve cognitive function
Vitamin D: super important for improving mood, energy, and my immune system. Lots of people are deficient in this vitamin because it’s not readily available in a lot of foods and most of us spend too much time indoors.
Algae: omega 3s also help maintain cognitive function and decrease inflammation in the body. Algae is a great alternative to fish oil that is suitable for vegans & vegetarians.
Vitamin B12: keeps blood and nerve cells healthy and helps build my DNA. B12 is super important for people on a plant-based diet to supplement with because it’s most commonly found in animal products.
Probiotic: aids in digestion. Healthy bacteria in probiotics support the gut and help against bloating, gas, indigestion, and keep me regular!
Adrenal support: maintains balanced cortisol levels and really helps when you’re feeling stressed out.
Other supplements are encouraged to be taken in the evening because they may cause you to feel sleepy and relaxed, which is a great way to get ready for bed. For me, the following supplements are regularly incorporated into my evening routine:
Iron: as a woman of reproductive age and one who eats a primarily plant-based diet, I am very prone to having low ferritin levels so I take iron supplements in the evenings. Fun fact: research has shown that taking iron every other day has higher absorption rates in the body as opposed to taking it every day!
Magnesium: I take magnesium citrate to help soothe and relax my smooth muscles before bed and also as a precaution because many people are deficient in this nutrient and don’t even know it.
Best-Rest Formula: contains melatonin, GABA, Valerian root, Hops, Passionflower, and Chamomile to promote a restful sleep. I don’t take this every night, only on the ones I want to ensure a good night’s sleep, like before a big test day or if I’m especially anxious in the evening.
Remember that what I take may not be right for you. Go to a doctor, get your blood levels checked and talk about your concerns in order to ensure you have the right supplements for your body.