Supplements are exactly what the name implies, a means to supplement a regular diet. Unfortunately, even most people who tried to eat a wholesome and nutritious diet may still be missing vital nutrients in their diet. This is simply due to the fact that many plants grow in nutrient deficient soils and the limited amount of foods we have access to in a typical grocery store.
Vitamin C – 1000 mg a day
Collagen and soft tissue support, wound healing, antioxidant, immune boosting. Vitamin C (ascorbic acid) is a water-soluble vitamin, which is needed by the body to form collagen in bones, cartilage, muscle, and blood vessels as well as neurotransmitters, proteins, and acts as a potent antioxidant.
Vitamin E – 400-800 IU a day
Works with selenium and vitamin C to act as an antioxidant and antiinflammatory. Vitamin E is the collective name for a group of fat soluble compounds with distinct antioxidant activity. There are eight chemical forms, with alpha-tocopherol being the only one that meets human needs or requirements. It is released by the liver into the bloodstream where it acts as a potent antioxidant, preventing cellular damage of free radicals and toxins in the body that are byproducts of metabolic function. It has the ability to suppress inflammatory enzyme production, thin the blood , and relax blood vessels making it absolutely essential for heart health. Recommended daily intake is about 15 mg and is found readily in sunflower seeds, almonds, spinach, broccoli,and kiwis.
Selenium (200mcg qday)
– GAG formation in collagen walls, aid in blood vessel health
Folic Acid & Methylfolate (Vitamin B9) (5-10 mg qday) –
The body needs folic acid (B9) to make DNA and other genetic material. Your body also needs folate for your cells to divide, keeping red blood cells fresh and healthy allowing the body to work at the utmost efficiency.
Vitamin B6 (Pyrodixil-5-phosphate)
– A in coenzyme forms performs a wide variety of functions in the body and is extremely versatile, involved in greater than 100 enzyme reactions in the body and involved in protein metabolism. Vitamin B6 is also involved in brain development during pregnancy and infancy as well as immune function.Vitamin B6 – (esp. pre-menstrual acne) (50 mg qd for 1 week pre-menses, 100 mg tid) – helps metabolize hormones
Vitamin D –
The skin, which is the body’s largest organ, produces and stores the highest concentrations of vitamin D precursor molecules (7-dihydroxy-cholecalciferol) in the body. It is this precursor molecule that needs UV light stimulation to begin the process of conversion to activated vitamin D (25-hydroxy-cholecalciferol), which the body uses for various functions that includes serum calcium and phosphorus regulation which plays a huge factor for bone health and development, immune function, heart function, muscular function, and enzyme production such as insulin. Many genes encoding proteins that regulate cell proliferation, differentiation, and apoptosis are modulated in part by vitamin D giving it the possible application in cancer treatment regiments.
Magnesium – 375-750mg a day
- Involved in more than 500 enzyme reactions, protein synthesis, muscle function, nerve function, blood sugar control, and blood pressure control. Deficiency causes loss of appetite, fatigue, weakness, nausea, vomiting, numbness, tingling, muscle cramps, seizures, personality changes, and abnormal heart rhythms. Magnesium is most abundantly found in vegetables such as spinach, black beans, avocados, almonds, and swiss chard with a recommended daily intake of around 300-400 mg.
Omega 3’s –
Zinc – (20-50mg three times a day)
- Wound healing and immune boosting, helps strong hair develop. Zinc is necessary for the functioning of more than 300 different enzymes and plays a vital role in a large number of biological processes. Zinc is a cofactor for the antioxidant enzyme superoxide dismutase (SOD) and is in a number of enzymatic reactions involved in carbohydrate and protein metabolism.
- Zinc is a magnificent mineral that has to be constantly consumed as it is not stored regularly in the body. Regulates transcription (growth), cell replication, bone formation, skin integrity, cellular immunity, carbohydrate metabolism, and helps us smell and taste. Animal meats have higher bioavailability. Plant based sources may have phytates which inhibit absorption (whole grains and beans). Not readily stored but is found in all organs, especially the liver, kidneys, muscle, skin, and bones as part of the matrix.