Top Picks from a Holistic Nutritionist’s Supplement Cabinet
When it comes to supplements, the options are endless — so much so that it can sometimes be hard to know where to start. I have a morning-to-night routine with supplements that helps to provide nutritional balance and energy at the beginning of the day while promoting calmness toward the end.
Iron and Vitamin C
Iron is one of the most common nutrient deficiencies in Canada, especially among women of child-bearing-age. Those who are low in Iron may find themselves significantly more tired and lethargic than normal. Supplements can be taken to make sure your needs are met.
This is especially important for people who follow a plant-based diet, as they are more likely to suffer from low iron. Pairing vitamin C with an iron supplement will significantly improve iron absorption. Because vitamin C is an acid, it keeps iron in the form that the body can best absorb.
A common effect of iron supplements can be gastro-intestinal upset, especially when first introduced. Increase the amount you’re taking slowly. Taking the iron supplement with food tends to aid digestion and increase absorbancy.
Another tip is to avoid taking iron with dairy products. The calcium can inhibit iron absorption because they compete for the same receptor in the gut.
You can find plant-based foods rich in iron including dark leafy vegetables and beans. Raisins and dried fruit are a surprisingly good source of iron.
Multivitamin
A high-quality multivitamin is a staple!
Having a multivitamin is like a good insurance policy. In combination with a well rounded diet, a multivitamin gives peace of mind knowing that all nutritional bases are covered.
With so many multivitamins out there, it’s important to find what is right for you. Whether you’re matured or young and active, you’ll be able to find a product designed for your needs at your stage in life.
Greens
A Greens powder that can be mixed into smoothies or taken with water is a great way to ensure you are receiving all of the phytonutrients your body needs for optimal health and wellness.
Beginning as a way to get a few more servings of veggies in, the greens supplement industry is now booming and finding new advocates, from working moms to bodybuilders. They’re rich in phytonutrients and antioxidants, and can provide an extra boost of energy.
Magnesium
Finding space and time at the end of the day to unwind is crucial. Part of that routine includes a magnesium supplement.
Magnesium is essential in the body for countless enzyme reactions, makes up the structure of bones, acts as a muscle relaxant and is involved in breaking down fats and carbohydrates for energy. Some initial research does provide a link between supplemental magnesium intake and a reduction in perceived anxiety or mild depressive symptoms.
As part of a normal, daily routine, magnesium can help keep you calm and balanced, and help you sleep better.
PROBIOTICS
Nothing ensures the overall health and wellness of the gut quite like a high quality probiotic. Having a healthy balance of “good” bacteria in the gut can help ward off cold and flu, promote proper digestion and colon function and has been shown to aid in weight management. Fermented foods are an excellent natural source of probiotics, however, a daily multi-strain supplement of 20-30 billion active cells is an excellent way to ensure healthy immune funtion.
