Supplements for Healthy Life

One of my main goals is to stay healthy, a goal I share with most people. After all, no one wants to be unwell, even though illness is sometimes beyond our control. In March 2020, I contracted the coronavirus and was sick for about two weeks. Fortunately, I made a full recovery. I’m confident that my healthy eating habits played a key role in helping my body fight off the virus. By focusing on natural, nutritious foods and supporting my diet with carefully chosen supplements, I’ve built a strong immune system that serves me well.

WHY DO I TAKE SUPPLEMENTS?

If we eat good, healthy, natural food, we should, in theory, get all the nutrients our bodies need to function properly. However, it’s not always possible to maintain a perfectly nutritious diet, especially when we’re away from home or not fully in control of our meals.

In addition, some essential nutrients are found only in specific foods that may not be a regular part of our diet. Others can be present in lower quantities, particularly in produce grown in nutrient-depleted soil.

Another important factor to consider is nutrient absorption. Do any of us truly know our individual absorption rate? The truth is, we don’t. So even if we eat the highest quality organic food, that doesn’t guarantee our bodies will absorb all the nutrients it contains. In fact, a significant portion may simply pass through us, especially if our gut health is compromised.

That’s why I choose to use supplements. I do my best to eat well, but I also believe it’s important to support my diet with carefully selected supplements. For example, selenium is a vital mineral that exists in only trace amounts in a limited range of foods. Brazil nuts are the richest source but, realistically, how often do I eat them? That’s why I take selenium as a supplement.

In this post, I’ll share the supplements that I take more or less regularly. I use them to support my body’s overall function, strengthen and maintain a healthy immune system and aid in natural detoxification processes.

MULTIVITAMINS

I believe that everyone can benefit from taking a high-quality multivitamin daily. Even if we maintain a healthy diet, it’s hard to know whether the food we eat comes from nutrient-rich soil or if it’s been grown in depleted conditions. Additionally, we can’t always be certain how effectively our bodies absorb the nutrients in our food.

Ideally, we should get all the essential vitamins and minerals from a balanced, nutritious diet. But, in reality, that’s not always possible.

That’s why I take a multivitamin every day. I choose high-quality products from reputable companies. They may cost a little more, but I want to ensure that they are effective and beneficial.

If you decide to take a multivitamin, make sure to choose wisely. Read the ingredient list carefully. Cheaper options often contain added sugars, sometimes disguised under different names. You don’t want sugar in your supplements.

A good multivitamin should leave you feeling more energized. A least, that has been my experience. I usually take mine in the morning, after breakfast.

NIACIN (Vitamin B3)

Niacin plays an essential role in the dynamic regulation of thermodynamic equilibrium, more precisely within cellular organelles.

Flush niacin, in nicotinic acid form, offers wide spectrum anti-pathogen, anti-inflammation and immunity-modulation properties through its ability, with sufficient supply, to thermodynamically regulate clearance of disease particles and maintain homeostatic bio-energetic metabolism.

Absorbed niacin is converted into its main metabolically active form, the NAD coenzyme. More than 400 enzymes require NAD to catalyse reactions in the body. NAD is primarily involved in catabolic reactions that transfer potential energy in carbohydrates, fats and proteins to ATP, the cell’s primary energy source. So, no NAD, no energy in the body.

Additionally, flush niacin is a causative antidote for various viruses. Inhibition of lipolysis by flush niacin, within minutes, literally inhibits collection of lipid deposits. Viruses enter and replicate through cholesterol. The abundant presence of cholesterol within lipid rafts plays an essential role in viral entry and fusion. Cholesterol depletion from cellular membranes inhibits viruses.

I started taking flush niacin approximately 4 years ago. I started with 50mg, but now I take 500mg every day. The first time I flushed, it was a strange and slightly unpleasant experience. I rarely flush now and, even if I do, I’m not bothered. The flush is totally harmless, while there are some other well documented benefits of this vitamin.

For example, niacin is the best compound that you can take for high cholesterol. It reduces bad (LDL) and increases good (HDL) cholesterol. But I’m not going to get into that now, if interested, you can easily find many niacin studies for various different ailments. Additionally, the book “Niacin: The Real Story” is a good starting point if you want to learn about this miraculous vitamin.

To summarize, I take niacin for my overall health and longevity.

MAGNESIUM

One more supplement that I take every day is magnesium. Recently, a friend of mine gave me a book “The Magnesium Miracle” to read. If you can, get hold of this book and read it too. It may be your life changing experience.

I didn’t know that magnesium was so important. Perhaps, it’s one of the most important compounds that you should take. It catalyses most chemical reactions in the body, produces and transports energy, synthesises proteins, transmits nerve signals and relaxes muscles. It is a required cofactor for between 700 and 800 enzyme systems.

Magnesium comes combined with other substances. The best forms are magnesium taurate, magnesium glycinate, magnesium citrate, magnesium malate, magnesium orotate and transdermal magnesium oil.

The dosage should be 6-8 mg/kg of your body weight. Also, what you really want in your supplement is elemental magnesium. For example, 1000mg magnesium citrate contains 125mg elemental magnesium, the rest is the “citrate” part, which is basically citric acid.

One other thing to keep in mind is the absorption rate, which is around 20% for all above listed types of magnesium.

Without getting into too many details I can say that, ever since I started taking magnesium on a daily basis, I’ve never felt better. I no longer have any pain anywhere in my body, especially after the weight training. Magnesium prevents build up of lactic acid in muscles. I take approximately 800mg every day, half in the morning and half before I go to sleep.

N-ACETYLCYSTEIN (NAC)

I began taking NAC around the same time I started using flush niacin. NAC (N-acetylcysteine) is a precursor to glutathione, often referred to as the body’s “master antioxidant.” That alone is a compelling reason to include it in your supplements.

Beyond that, NAC supports liver detoxification and helps cleanse lymphocytes of toxins and harmful chemicals.

While I don’t take NAC continuously, it remains one of the supplements that I consider essential for maintaining my overall well-being.

VITAMIN C

Vitamin C is required for at least 300 metabolic functions in the body. Most people know of vitamin C and its ability to prevent common colds. It is the first line of our antioxidant defence in plasma against many different kind of free radicals.

Normally, vitamin C is readily available in a number of different products, with citrus food being the best source. But, I eat fruit in limited quantities, because of its fructose (sugar) content. I limit my intake of sugar as much as possible. That’s why I take vitamin C, in addition to what I get from food that I eat every day.

Our body can’t make and store water soluble vitamin C and it only uses the necessary daily amount. The excess quantity of vitamin C is eliminated. Having said that, when I feel that I’m getting a cold, I take 1000mg every hour until I no longer feel that I have a cold. Vitamin C has powerful antiviral properties.

I use different products, from different manufacturers that come either as ascorbic acid or ascorbates. Sometimes I take 1000mg every day, sometimes I take 250mg or 500mg. Regardless, it’s one more supplement that I take every day.

VITAMIN D3

I take vitamin D3 only during the winter months. In the summer, there is usually no need, our bodies naturally produce vitamin D when exposed to sunlight. However, since I live in London, winter brings very limited sunshine, making it nearly impossible for my body to generate sufficient vitamin D on its own.

Vitamin D3 supports the absorption of calcium and phosphorus and it also plays an important role in maintaining a healthy immune system. If you are taking vitamin D3, it’s essential to pair it with vitamin K2. This helps prevent excess calcium from circulating in the bloodstream. Vitamin K2, along with magnesium, helps direct calcium into the bones where it’s needed.

Once I start getting regular sun exposure, I stop taking the supplement, trusting that my body produces the necessary amount. It’s also important to avoid excessive intake, as vitamin D3 is fat-soluble and stored in the liver, making toxicity a potential concern if overused.

CURCUMIN

Turmeric is a powerful anti-inflammatory herb that has been used for centuries to treat a variety of health conditions. Native to Southeast Asia, this vibrant golden root is often referred to as “Indian saffron.”

The active compound in turmeric, curcumin, has been extensively studied for its anti-inflammatory and disease-fighting properties.

However, curcumin is poorly absorbed by the body on its own. To enhance its effectiveness, it should be consumed with black pepper. Piperine, a natural compound found in black pepper, increases the bioavailability of curcumin by up to 2,000%.

You can incorporate turmeric into your meals as a spice, but be sure to add black pepper to maximize its benefits. Alternatively, you can opt for a high-quality curcumin supplement that includes piperine for improved absorption.

SELENIUM

Selenium is a mineral found in Brazil nuts, poultry, fish, eggs and cereal. Its intake is crucial, however both selenium deficiency and excess are harmful. Taking it in the right amount can have wide-ranging health benefits, while its deficiency is linked to numerous health problems.

It’s a vital antioxidant, its main function is to inhibit the oxidation of lipids. In other words, it protects the immune system by preventing the formation of free radicals that can damage the body.

It is very important to take this mineral in optimal quantity. You have to consider all possible sources when you calculate your daily intake. For example, one Brazil nut contains, on average, 50mcg of selenium. If you eat two Brazil nuts per day and you eat fish at the same time, you probably don’t need to take the supplement.

In other words, you should take approximately 100-200mcg of this mineral per day either in your diet or as a supplement.

I have been taking selenium on a regular basis for over 20 years now. If I take it as a supplement, I pay attention to the daily dose and I take one 100mcg tablet every 2 days.

MILK THISTLE

Milk Thistle is a plant with white veins and distinctive purple flowers. The story has it that a drop of the Virgin Mary’s milk fell onto its leaves. The active ingredient in this plant is silymarin.

Milk Thistle protects liver. People with liver damage use it as a complementary therapy.

Milk Thistle helps reduce inflammation and liver damage caused by free radicals, produced when liver metabolises toxic substances.

The main reason why I use this supplement is to help my liver in its daily detoxification job.

SO, SHOULD YOU TAKE SUPPLEMENTS?

Like most decisions in life, choosing the right supplements requires us to consider what’s best for our individual needs and take thoughtful action.

We are fortunate to live in a time when information is readily available. But it is still important to do your own research. I’ve invested a great deal of time and effort into learning what works best for my health and overall well-being.

A quick note – the products shown in the photos are for illustration purposes only, to help you easily recognize what I’m referring to.

Make sure that you also choose high-quality supplements. Your health is worth it.