Tag Archives: vitamin d

7 Essential Skin Supplements of Youth & Vitality According to “The Water Secret” by Dr. Howard Murad

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)

Stay Beautiful

&

I’ll Talk To You Soon : ]

My Old Blog Posts: What Vitamins Can Do For Your Beauty Regimen

This is probably one of my favorite posts from my old blog. It has a lot of really good information in terms of health AND beauty. The two can definitely work for you or against you, depending on both your eating habits and your skincare routine.

Enjoy!

(^the lovely Ashwariya Rai- doesn’t she have GREAT skin?)

Vitamins are a great way to achieve perfect skin and optimum health. Aside from their beauty benefits, vitamins can help you to look younger and even assist with weight loss, disease prevention, the prevention of premature aging, and the list goes on. Vitamins can be obtained either by taking a daily multi-vitamin or through natural food sources. Though still controversial and highly debated, many claim vitamin supplements have shown harmful side effects. Gaining your daily intake of vitamins through food sources and a healthy balanced diet is usually agreed upon as the most effective way to get the vitamins that your body needs to be healthy.

I’ve compiled a list of vitamins and their various beauty benefits for you below:

  • Vitamin A: Commonly known in skin care as Retinol or Retinyl Palmitate, Vitamin A is considered somewhat of a miracle vitamin. Not only does vitamin A help reverse and prevent free radical damage such as fine lines, wrinkles, age/sun spots, scarring and discoloration, vitamin A is also a great acne fighter. Ever heard of Retin-A? Guess what’s it main active ingredient is? You guessed it, vitamin A. Other great benefits of using vitamin A are that it fights dandruff, dry skin, assists with cell turnover (healing, collagen production, metabolism of cells), strengthens hair and nails, gives natural shine and gloss to hair, and helps to fight and prevent various skin conditions and illnesses. Some like to take a vitamin A supplement, but great food sources for vitamin A (natural forms – beta-carotene) are Carrots, Tomatoes, Spinach, Milk, Fish Liver Oils (Cod Liver Oil or Salmon Oil – available in tablets or liquid form), Lemons, Oranges, Grapefruits and various Leafy Green Vegetables. You can also find natural supplements in the form of beta-carotene among others.
  • B Vitamins: There are many different B vitamins in this group from B1 all the way up to B12 and then some. These various B vitamins can do specific things from assisting with hair growth or preventing hair loss, conditioning you hair, skin and nails, acne, evening skin tones out, and improving circulation in the skin and body which can assist with weight loss or prevent weight gain by increasing or maintaining a fast metabolism. Aside from that, B vitamins keep your skin moisturized, prevent and treat various skin conditions such as eczema and psoriasis, maintain healthy bones to prevent osteoporosis, prevent anemia, smooth skin texture, protect from free radicals, thickens and hydrates hair and nails, and assists with the healing process of skin due to cuts, acne, dryness or other skin conditions. B Vitamins are gained from a variety of sources including Leafy Green Vegetables, Whole Grains (Breads, Cereals, etc.), Beans, Wheat Germ, and various Nuts. B Vitamins may also be obtained by taking a vitamin B complex supplement.
  • Vitamin C: Vitamin C is one of the more well known vitamins, especially for anti-aging uses. Vitamin C assists with protection not only from free radical damage, but also is a potent vitamin that helps to tighten and firm skin, correct skin discoloration, heal scarring, fight acne, and increase cell turnover to fill in fine lines and wrinkles. Vitamin C is gained by eating any and all Citrus Fruits including Lemons and Oranges, various Leafy Green Vegetables, Broccoli, Spinach, Tomatoes, and more. Vitamin C may also be obtained by taking a supplement, either natural (rose hips)  or synthetic.
  • Vitamin D: A powerful antioxidant (free radical protector), Vitamin D offers a variety of benefits including making sure you have strong pearly white teeth and strong bones and nails. Other benefits include fighting off various forms of cancer, depression, and even diabetes. Vitamin D is a bit more complicated in terms of getting your daily doses. The main source of vitamin D is through soaking up sunlight for 30 minutes a day without sun protection. I know what you’re thinking, Aren’t we supposed to be preventing sun protection??! Well, yes and no. Your body needs sunlight at least 15 minutes a day in order to synthesize the formation of vitamin D in your body. Ever notice you get the blues when you’re out of the sun for too long or notice you feel better under the sun? That’s because your body actually physically needs it! Not only that, but it prevents depression and makes us feel happier. Other easier sources of vitamin D include Milk, Egg Yolks, Fortified Cereals and various Fish including Mackerel, Sardines, Salmon and Tuna. 
  • Vitamin E: Vitamin E is also a more well known vitamin for its health and beauty benefits. Known and used in many skin care formulations as a potent antioxidant and skin moisturizer, vitamin E soothes, heals and exfoliates skin. Vitamin E provides good moisture to hair and nails while strengthening them to prevent breakage. It can also be effective in treating acne, discoloration, dry skin, and preventing fine lines and wrinkles and skin cancer. Vitamin E can even minimize the damage caused from smoking. Derived from a variety of sources, vitamin E can be obtained from the consumption of Olive Oil, Various Nuts including Almonds and Peanuts, Spinach, Broccoli, Edamame or Soybeans, Kiwis, Mangoes and Tomatoes. Vitamin E can also be applied topically in a liquid form or through the consumption of a supplement.
  • Vitamin K: Vitamin K assists with improving skin elasticity, prevent and treat hyperpigmentation/discoloration in the skin due to age spots and healing dark circles due to broken capillaries (little bumps under eyes), and improving fine lines and wrinkles. It has been linked to the prevention of various diseases including Cancer, Diabetes, Alzheimer’s, Bulimia, and Osteoporosis. Vitamin K can be obtained by consuming various Leafy Green Vegetables such as Spinach, Kale, Broccoli, Grapes, and Swiss Chard. It may also be found in Cabbage, Avocadoes, Kiwis, Romaine Lettuce, Soybeans and Strawberries. It may also be obtained by taking a supplement.

There are also other vitamins and nutrients that may be of benefit to your health and beauty efforts, but there are simply too many to list here If you visit your local health and vitamin store, you may find yourself lost amidst the insanity of all the supplements you never knew you needed. Anything from joint pain to wrinkles is covered, but I find that most of these may be obtained through food sources and is usually the safer (AND easier) route to go, but if you choose to take a daily supplement(s), please consult your physician before doing so in order to ensure your daily amount is correct and safe for your body.

Good luck with all your health and beauty efforts!

That’s all for now!

Stay Beautiful

&

I’ll Talk To You Soon : ]