Why take supplements?

While taking a multi vitamin can be hard on your liver, taking the right vitamins and supplements can help your body recover and repair faster, produce more energy, improve your mood, boost your immune function, and fight environmental toxins, illnesses and diseases.
Here is an overview of the supplements I take frequently that have had a positive impact on my health.

1. Spirulina

Spirulina is a blue-green algae. It is known a nutrient-dense food containing vitamins A, C, E and B vitamins, as well as many minerals including calcium, magnesium, zinc and selenium. It is also an excellent vegan source of iron. It gets its beautiful dark green colour from a phytonutrient called c-phycocyanin which has been linked to anti-inflammatory properties, oxidative stress protection, and neuroprotective qualities. It is an anti-oxidant which can help fight cell and DNA damage. Spirulina has also been linked to faster recovery period from exercise-induced stress. [1]

I take 5 grams almost every other day as powder form in my smoothies (turning my smoothies a beautiful dark green!) While this is one of the more expensive supplements, it is one I highly recommend investing in for its high content and range of micronutrients and its numerous assosciated health benefits.

2. Iodine

Iodine is crucial for thyroid function. The thyroid produces the hormones your body needs to regulate your metabolism. Hypothyroidism, an underactive thyroid, is quite common, affecting about 4.6% of the US population, with women being far more likely to develop it. It can result in the slowing down of multiple of the body's natural processes and its symptoms and risks include a lack of energy, increased risk of cancer, and weight gain. [2]

It is a common assumption that we do not need to worry about iodine as we consume iodinized salt. But it is very possible you are not getting sufficient iodine through salt alone, and consuming more salt to get enough is not an ideal solution. Iodine deficiency has become very common, partly due to the fact that the way we grow food now our soils are depleted of many of the necessary micronutrients, one of them being iodine.

I take 800mcg of iodine daily in liquid form from a fresh kelp extract. While not everyone is iodine deficient or at risk of hypothyroidism, even just consuming more kelp can help keep your iodine levels in check.

3. Vitamin D

This is one you probably know about already, and likely already take. Living in an area where there is not always a large amount of sunlight, taking vitamin D is important. Your body naturally produces vitamin D through your skin with exposure to sunlight. I take 2000 IU daily in the darker, winter months, and in the spring and summer months on days that are gloomier and days I don't get a chance to spend much time outside.

4. L-glutamine

This is a non-essential amino acid that your body produces naturally. Although, during high stress periods or illness your bodies supply is depleted. Supplementing l-glutamine can help your body's immune function recover faster. L-glutamine helps in protein production and also plays a crucial role in immune function. Your body also uses it in the mucous cells of your small intestine, so having a sufficient supply of this nutrient can help prevent stomach issues and infections. [3]

I take vegan glutamine powder in my smoothies, or mixed into a glass of water. I aim to consume it post workout as it aids in protein synthesis and helps prevent muscle catabolism, when your body breaks down muscle for energy or other necessary reactions.

5. B12

B12 is important for brain function and synthesis of red blood cells. As someone who doesn't eat animal products, it is likely I would not consume sufficient B12 in my normal diet. I take 500mcg of liquid B12 methylcobalamin daily. I use Garden of Life raspberry vegan organic spray, which actually tastes quite good.

In Conclusion

While introducing any new supplements and vitamins, introduce them in small doses, individually, and pay attention to how your body reacts. The best source of necessary vitamins and nutrients is of course through eating fresh, healthy food. Consuming a variety of fruits and vegetables will help give your body the nutrients it needs for energy production, repair, and regulation. I hope I inspired you to evaluate your diet and what you may be missing, and to continue to tweak it to give your body what it needs to work at its best.

What vitamins and supplements do you take on a regular basis that have had a positive influence on your health?

References