Happy Friday Everyone!
I’m looking forward to honoring the US soldiers in my life this weekend and BBQ, of course!
(If you’re confused, this weekend is Memorial Day in USA when we honor the past and current military)
If you’ve been following me then you’ll know that I have recently begun reading The Water Secret:The Cellular Breakthrough to Look and Feel 10 Years Younger by Dr. Howard Murad of Murad Skincare (Read my initial article about it here! or check out this awesome smoothie recipe from the book here!). As I’ve been reading along, I’ve been dutifully taking notes for myself and I thought, why not share some of the goods?
That being said, Dr. Murad gives some really helpful and knowledgeable advice on which supplements are the most important in looking and feeling your best. As someone who is pretty vitamin-obsessed, there were 2 that even I have been missing from my diet!
Check out the List:
- Daily Multivitamin and Mineral Supplement. Dr. Murad advises to select a formula that “includes at the major vitamins, minerals and trace minerals”, but he recommends that those who are postmenopausal opt for iron-free formulas. These are everywhere, but I’d opt for a more natural multivitamin type like these from NOW, New Chapter, or another brand that offers many vitamins from natural sources as opposed to synthetic ones. Vitacost.com has a lot of affordable options.
- Antioxidant Supplement Formula. These antioxidants are, he says, most important to look for in the formula: Vitamins A, C, & E, Alpha Lipoic Acid, Citrus Bioflavonoids, Green Tea Extract, Grape Seed Extract, Pomegranate Extract, Goji Berry Extract, Poria Cocos, Milk Thistle, N-acetyl cysteine, Rosemary Leaf Extract, Yellow Dock Root, Quercetin, Curcumin AKA Turmeric, Ginkgo Biloba, Selenium, and Coenzyme Q10. He also says not to try and count the milligrams of your intake, but instead to just focus on getting as many of these as possible. As opposed to trying to ingest a million and one pills, I recommend picking one or two of your favorites or otherwise, there are a LOT of antioxidant blends that include many of these in one capsule. Easier to swallow, right? I am NOT a fan of gulping down a crap load of pills. Hints of awful.
- High Potency B Complex Supplement. He recommends you pick one of these up that includes “all 8 Essential B Vitamins – B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B9 (Folic Acid), B12 (Cyanocobalamin), and B7 (Biotin)”. These are really important for energy. They even have B vitamin complexes that come in chewable form and actually taste okay if you’re not the pill swallowing type, which I’m not. These really help me feel energized in the morning and throughout the day. I find when I pass on taking them on any given day, I feel much more sluggish and slow than I would if I had taken them so they definitely make a huge difference for me!
- Essential Fatty Acid Supplement. This supplement is important and needs to provide omega-3 fatty acids. He says this may be any any various form: “fish oil, flaxseed oil, or ground flaxseeds added to food or in capsule form.” He says a good vegetarian option is to add a “micro-algae-derived DHA supplement” to their diets. This supplement should involve at least 500mg of Omega-3. In order to get my omegas, I take 2 fish oil capsules daily, but I also eat a lot of fish because I know that when my body gets it from a natural food source, it’s always better absorbed than taking a pill. You can avoid the whole fish taste burping experience, which is totally gross speaking from experience here, by taking them on an empty stomach.
- Lecithin Supplement (2,000 mg). This supplement is one that I was definitely missing in my diet, but I easily found granules at my local health food store. You can find this in powder, capsule or granular form. He advises that 1 tablespoon daily is enough if you opt for powder or granules. I like to add the granules to my shakes and smoothies; it’s pretty tasteless so it doesn’t bother me. 1 Tbs= 1,725 mg Lecithin.
- Glucosamine Supplement. Personally, I’d never heard of this supplement before reading this book. I was all, gluco- what? And the kicker is, after reading about it, it’s one of the more important supplements because glucosamine is one of the building blocks that are needed to repair connective tissues throughout your body, that have sustained damage.
- Calcium Supplement for Bone Health (w/Vitamin D- 1,000-1,500 mg). This is especially important as we currently get way below the needed amount for optimum health. Dr Murad advises to get a calcium supplement with at least 1,000 mg of vitamin D included or otherwise to ingest a separate vitamin D supplement with that amount to get the necessary amount.
Dr. Murad recommends some really great supplements and I have already noticed a big difference in taking them. Other supplements I recommend for those who have specific issues they are concerned with or those in a specific age group that may also have some benefit.
Wild Yam or Evening Primrose. This is beneficial for women who are menopausal or perimenopausal or those suffering from hormonal imbalance. You may also benefit from this if you take it during your time of the month for mood stability or if you get a lot of hormonal acne breakouts.
Licorice Root Extract. I really love this extract. It helped me get over a cough really quickly and especially helps with the throat bronchial irritation that is often felt when you’re sick. When I have a cough, I just add it to my tea with some manuka honey and echicacea; it works really well. Aside from that, licorice root, on general term, is a powerful anti-inflammatory. Inflammation is a big part in the cause of many diseases and illnesses. I really enjoy including this as I feel it tempers any inflammation going on in my system that may be harmful. According to my nursing friend, it’s also beneficial for fighting ulcers!
Disclaimer: Please note that this is for informational purposes only. What has been helpful for me may not necessarily be good for you. Please consult a physician before taking any supplements if you are unsure whether or not they are right for you.
What supplements do you take daily?
Are there any in particular that you have found beneficial?
Remember to sign up for my giveaway – here – a winner will be announced on May 28, 2012! (Memorial Day if you’re in the USA)
I’ll Talk To You Soon : ]