When to Take Supplements (and which ones to consider for stress & anxiety)
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While you should get the majority of nutrients from eating whole foods, there are times where supplements are helpful. Many people swear by taking vitamins and minerals and feel great using them, giving credit to supplements for increasing their energy, improving their sleep, skin, hair, digestion, immunity, libido and the list goes on. There are tons of supplements on the market promising magic in a bottle, but I’m always skeptical which is why I do my research first.
As a wellness advocate, I can’t stress enough the importance of bio-individuality, the concept that no one diet or lifestyle works for everyone. The exact same diet that supports you and helps you thrive could be harmful to another person’s health. We all have our own unique needs and a way of eating and living that works best for each of us, but keep in mind that your needs will likely change over time. Make it a habit to check in to see what’s working for you as you go through changes like moving, getting a new job, or having children.
Listen to your body and see where you may need additional support. Consider your lifestyle, body type and age. Take a look at your energy levels, quality sleep, digestion, and diet. Are you eating plenty of plants? Do you eat meat? Are you getting enough iron? Are you tired after meals? Bloated, constipated, gasy? What is your digestion like? Ideally, your nutrition and lifestyle should support your needs.
It’s also important to take into account any existing health conditions, like GI issues, which can affect nutrient absorption and require extra supplement support. People who follow restrictive diets, vegans especially, may also need supplements to ensure adequate nutrition.
With hundreds of different brands circulating in the billion-dollar supplement industry, there’s definitely something to be said for quality. My emphasis is always on the highest quality, especially when it comes to anything you are ingesting. So if you decide to take supplements, I encourage you to do your research so you can make an informed purchase.
Keep in mind that supplements are not regulated by the FDA and there is always a concern for mislabeling, compromised quality, and potential adverse side effects. Don’t assume that because a product is on a store shelf, it is safe to consume.
Some signs and symptoms that may indicate supplements are right for you include chronic fatigue, brain fog, hair loss, thyroid condition, long-term vegan with low energy, high-stress lifestyle, anxiety, digestive issues, and weakened immune system. As someone who has coped with anxiety for years, I am all for natural supplements that support my central nervous system and help calm symptoms of anxiety. Lo and behold, these are the supplements that I recommend for anyone dealing with stress and anxiety and what’s currently included in my supplement regimen.
Probiotic
You’ve probably heard of probiotics by now and for good reason. Probiotics are “good” bacteria that provide a host of benefits to body and mind. But what you may not be aware of, is the importance of prebiotics, which are the food that feed probiotics. When good bacteria interact with prebiotics they release metabolites which strengthen the lining of the colon and this means better absorption of nutrients. My probiotic of choice is Seed’s Daily Symbiotic which is science-backed, combines a probiotic and prebiotic and includes 24 clinically-studied, naturally-occurring strains not found in yogurt or fermented foods and beverages like kombucha, and lives up to the highest standards for human and planetary health.
When you use code JANNIKA at checkout, you’ll get 15% off the first month of your Daily Synbiotic subscription.
Omega-3
Omega-3’s can be trickier to obtain from plant based foods. These fatty acids, typically found in fish like wild salmon, sardines, anchovies and trout, and are known to reduce inflammation, support neurological health, help support heart health, reduce symptoms of depression, and reduce the risk of cancer. I get mine from Ali Miller RD. Her EPA-DHA Extra has a host of benefits including enhanced cognitive function and inflammatory support, both super important for brain health, and mood disorder like anxiety.
Vitamin C
Vitamin c supports immune health as well as anti-inflammatory and white blood cell support. Now is a good time to double up on vitamin C to help combat colds, flu and coronavirus. Vitamin C is linked to lower level of depression and anxiety and good for overall health. Vitamin C can help decrease anxiety. I just finished a bottle of Bio-C Plus also from Ali Miller RD and will be trying liposomal vitamin C during the winter months.
Vitamin D
Vitamin D, which helps with mood disorders like anxiety, depression and seasonal disaffected disorder, plays a major role in the immune system and is vital to vibrant health. D3 especially can help improve mood and ease anxiety. Vitamin D is one of the most undervalued nutrients and if you’re not getting daily exposure to direct sunlight, chances are you have a vitamin D deficiency. While most people assume they are getting enough from the sun, there are few who get enough exposure to get adequate levels of vitamin D. If you live in an area with limited sunlight, especially now during fall and winter months when we have less sunlight, Vitamin D supplementation may be beneficial to you.
Magnesium
Your body uses magnesium to facilitate all sorts of processes in the body from balancing hormones to the development of neurotransmitters. While most magnesium supplements use only a single source of magnesium, reacted magnesium contains 3 forms of highly absorbed magnesium for enhanced absorption that improves GI comfort. It’s not uncommon for women to have low magnesium levels, and magnesium is an essential mineral that can protect metabolic health, stabilize mood, promote better sleep, and encourage relaxation, which we can all use these days, am I right? Reacted magnesium supports heart health and helps the heart maintain a healthy rhythm, regulates blood pressure, promotes energy production and muscle relaxation. I get mine from Ortho Molecular Products.
Ashwagandha
Ashwagandha is a calming adaptogen that reduces anxiety and cortisol levels, increases satiety, and decreases stress-induced eating. It is most often used in the evening because it helps people relax and sleep. You can find ashwagandha in supplement form like this organic brand that I currently take or in beverages like these adaptogenic super lattes that are super delicious and easy to make.