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My Daily Supplement Regimen. The "Magnificent 7" I cannot live without.

 



I am happy to share my personal experience with supplements. I often get asked what I take as a supplement and if I can clear up a bit of the confusion about them. Below is a list of my favorites, why I take them, when I take them, and how they have positively impacted my well-being. The information about supplements is abundant, maybe too much, and it can get quite confusing when deciding what to take. 

Over the years I have become my own guinea pig and through trial and error, I have found the 7 go-to supplements that work well for me. Join me in the exploration of the benefits and effects of each one.

1. Magnesium:

- Why I take it: Magnesium is one of the most critical minerals in the human body.  It is involved in hundreds of enzymatic reactions and is found in all your tissues but mainly in your bones, muscles, and brain. Magnesium is crucial for maintaining healthy muscle and nerve function, promoting sleep, and supporting overall well-being. Studies show that about 50% of the population is deficient in Magnesium. I started taking it during chemotherapy and haven't stopped since.

-When I take it: I like to take Magnesium at night since its muscle relaxant effects help me sleep better.

-How much I take: Generally 360mg is enough, in times when I am particularly stressed I double that 

2. Zinc:

- Why I take it: Zinc became most known during COVID-19 as essential for strengthening the immune system. This is its strong suit however, there is so much more to zinc.  To start, every enzyme reaction in the brain involves zinc, it is vital for the development and function of the central nervous system, and it is critical in the metabolism of protein, fats, and carbohydrates. Additionally, Zinc accelerates wound healing, helps maintain healthy skin, and increases energy levels.

-When I take it: Since it doesn’t sit well with my stomach, I take it after lunch. I do not tolerate Zinc in the morning, it gives me nausea even when I take it with food. Note that zinc will turn your pee fluorescent.

-How much I take:  30mg does the trick

3. Vitamin D3:

- Why I take it: Vitamin D3 is the superstar vitamin. If you ask me, it should be put into tap water! And if you are not taking it, ask your doctor about it… chances are that you are deficient. I have been taking D3 for as long as I remember and now that I am older I take quite a bit of it; Vitamin D acts similarly to a hormone in the body, it helps regulate calcium absorption, it is critical for supporting bone health, and good immune function. It plays an important role in cognitive functions and supports mood regulation and a positive mental outlook. The receptor of vitamin D are all around the body and are shown to influence the expression of thousands of genes.  Note that vitamin D is fat-soluble so it should be checked by your dr. regularly.

-When I take it: It is recommended to take D3 within 30min of waking up in the morning…I do my best to follow the recommendations although from time to time I forget. I take it in liquid form for ease of use.

-How much I take: 4000IU per day works for me. I started off with 1000IU and moved up as I age

4. Vitamin B12:

- Why I take it: B12 is essential for nerve health, energy production, and the formation of red blood cells. It supports cellular repair and function, cellular energy metabolism, and neurological function. Additionally, B12 enhances cognitive function, improves mood, and increases energy. Bottom line I take it because it keeps me calm…and for those of you that know me, I am a pretty calm person…for the most part.

-When I take it: first thing in the morning with my breakfast.

-How much I take: 2000mcg

5. Resveratrol:

- Why I take it: This is my “vanity” supplement. While the beneficial effects of Resveratrol are extensive, I admit that I take it because it makes me “glow” and I like to think that it keeps me young. Resveratrol is most known for its antioxidant properties and potential cardiovascular benefits. It also activates the SirT1gene, this gene is believed to have a healthy aging effect along with its protective effects against free radical damage. To me, Resveratrol is truly a “from within” beauty product.

-When I take it: first thing in the morning with my breakfast.

-How much I take: 200mg

6. Quercetin:

- Why I take it: Quercetin is the ultimate flavonoid, I take it for overall enhanced health.  It's a natural antioxidant that supports the immune system and a healthy inflammatory response. Studies suggest that quercetin might help kill cancer cells, control blood sugar, and help prevent heart disease.

-When I take it: I take a single pill that includes Quercetin and Resveratrol, I take the pill with my breakfast in the morning.

-How much I take: 200mg

7. Collagen:

- Why I take it: Collagen is a type of protein that accounts for 30% of the body’s total protein. It is crucial for skin elasticity, joint health, and tissue repair. Additionally, Collagen plays an important role in supporting the strength and flexibility of bones, tendons, cartilage, and muscles. Last but not least it makes hair and nails strong and decreases joint pain.

-When I take it: I take collagen in powder form, and I put it into the smoothie I drink daily as part of my breakfast. 

-How much I take: 10g to 20g 

While from time to time I rotate other supplements or mushrooms into my daily routine, the 7 I have listed are my lifelong companions. With this regimen, I have noticed significant improvements in my overall health and well-being. From better sleep quality and elevated energy levels to enhanced mood and stronger immune function. With that said, we are all bio-individuals and everyone's health needs are unique. So, listen to your body as you embark on your own supplement journey, my results may not be your results.

 

Disclaimer: I am not a healthcare professional, and the information in this blog is based on personal experience. Please consult a healthcare professional for personalized advice before starting any new supplement regimen. Individual tolerances and possible interactions with medications should also be considered.

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Comments

  1. LarisaJuly 25, 2023 at 5:28 PM

    Love to learn about your "Magnificent 7" Can you share the brand you are trusting?

    ReplyDelete
    Replies
    1. joyfulbubbleJuly 25, 2023 at 5:44 PM

      Thank you Larisa. I trust a brand called Design for Health
      They have a lot of accreditations and won several awards for the purity of their products. www.designsforhealth.com

      Delete

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