As a certified Health Coach, I follow a lot of Functional Medicine doctors and Nutritional Experts. I recently discovered Dr. James DiNicolantonio and wanted to highlight his professional guidance on the confusing and ubiquitous world of supplementation. Our overall health, how we look, and quality of life relies substantially on nutrition. I love how he breaks it down and simplifies how to dose them, based on your lifestyle and nutritional needs. My general rule of thumb with vitamins and minerals is to use whole (non-processed) foods as your primary source for nutrients. However, there is always the question of its bioavailability and the uptake efficacy with even the most mindful selection of foods. In a very basic and quick explanation, much of our farming soil has been compromised by mono-crops, depleting the nutrient supply to our food. Agricultural monoculture upsets the natural balance of soils. Too many of the same plant species in one field area rob the soil of its nutrients, resulting in decreasing varieties of bacteria and microorganisms that are needed to maintain fertility of the soil. But that’s a topic for another day. [Enter] supplements.
So, how do we know what we need without a comprehensive blood or urine test? Let’s just start with the basics. Let’s not self-diagnose our health problems, but more so, be aware of our body and what it needs. How do you feel? Are you sleeping well? Do you suffer from chronic pain/ inflammation? Do you struggle with fatigue or energy throughout the day? If you find yourself lacking in any areas of health, you may want to consider adding supplements to your daily routine.
Dr. DiNicolantonio breaks it down here:
Inositol = Sleep
L-Theanine = Calm
Magnesium (Glycinate) = Relax
B-Complex = Energy
Vitamin D3 = Immunity
Chromium = Blood Sugar
Vitamin K2 = Heart Health
Black Seed Oil = Immunity
Cod Liver Oil = Allergies
Creatine = Muscle
Collagen = Joints
Fish Oil = Inflammation
Here is how these supplements are typically dosed:
Inositol: 1-3 grams twice daily (or just 1-2 grams an hour before bed)
L-Theanine: 200 mg an hour before bed
Magnesium (Glycinate/ Malate): 100 mg twice daily
B-Complex: 1-2 X the RDA daily
Vitamin D3: 2-4,000 IU daily
Vitamin K2: 100-200 mcg daily
Chromium: 200-1,000 mcg daily
Black Seed Oil: 1 teaspoon twice daily
Creatine: 5 grams daily
Collagen 10-20 grams daily
Fish Oil: 2-3 grams of EPA daily
A side note on Magnesium
Approximately 50% of Americans consume less than the Estimated Average Requirement (EAR) for magnesium, and some age groups consume substantially less. Insufficient magnesium in the body has been connected to a myriad of health conditions such as anemia, cardiovascular disease, PCOS (polycystic ovarian syndrome), obsessive-compulsive disorder, arthritis, prostate cancer, and both major types of diabetes. Neurologically, migraines, strokes, multiple sclerosis, seizures, Alzheimer’s disease, and Parkinson’s disease have also been associated with a lack of magnesium.
Let’s make sure we are getting enough of this miracle mineral! Because who doesn’t want less stress, better sleep, stronger bones, and extra brain power? Talk to your healthcare professional to see if this or another vitamin/mineral deficiency is what you might be lacking!