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Posted on 11-14-2017
What are the Most Important Vitamins?
This is a complex topic. I wish I could say there was one supplement that could cover all the necessary bases, but there is no “one size fits all” vitamin currently on the market. Sorry. And even if there was, it would be the size of a baseball bat, which no human could consume with an 8oz glass of water. With that being said, and because I’m a Chiropractor and have a close relationship with the musculoskeletal system, I will devote this blog to focusing on nutrients that will support just that and then some.
And yes, I understand that some of us out there prefer to not pop pills all day and would rather get his/her nutrients from food sources, which is completely fine. I just want to point out that there is still the known existence of soil depletion, pesticides, food processing, GMOs, questionable “organic” labeling, food tampering for aesthetic purposes, etc. that effect the availability of nutrients in our food. Therefore, I always recommend eating healthy and clean as possible, but also incorporate high quality, and I STRESS, high quality nutritional supplements that will help boost your intake of necessary vitamins and minerals that we can’t get in a day’s worth of meals.
So, let’s break it down….
1)I always recommend a superior quality multi-vitamin to get a general foundation of necessary nutrition. Avoid cheaper products and chain store brands if possible. These often have fillers and who knows what in them. The best wealth is your health so don’t be cheap, easy, or fake when it comes to your body and its nutrition.
2) Vitamin D3: Vitamin D is the sun’s gift to your body and all the cells that allow you to function on a daily basis. It is a major component of regulating calcium and phosphorous levels in the blood and maintaining proper growth and development of bone and teeth. In addition, vitamin D is involved in keeping the immune system in tip-top shape, supporting the integumentary system (skin), breast health, digestive tract support, as well as the respiratory and cardiovascular systems. Therefore, vitamin D deficiency is very detrimental to one’s health. Easy on the sunscreen! Sunscreen blocks the UVB rays of the sun from penetrating the skin and activating a process called, photolysis, which allows the conversion of vitamin D3 to occur and to be absorbed and utilized by the body. Supplementing with vitamin D3 is a fantastic way to still get the added benefits, especially during the winter months when the sun is not at the desired angle here in the Midwest.
3)Magnesium: Magnesium is one of nature’s best muscle relaxers. I always recommend this to patients who are experiencing muscle tightness or cramping as a first line of defense because it is involved in both muscle contraction and relaxation phases. Without it, neither would function properly. In addition, Magnesium is responsible for regulating calcitonin, the hormone involved in maintaining the structural integrity of bone, as well as over 300 functions in the body! And if you have trouble getting to sleep at night, you can take Magnesium 30-60 minutes prior to bed to help calm the nervous system and those racing thoughts from the day.
4)Calcium: As most of us have heard, Calcium is required for maintaining bone health. Our bones and teeth consist of approximately 99% calcium, which makes it an essential nutrient for this purpose. However, consuming calcium alone is not the only answer to maintaining adequate bone health, as well as preventing or reversing osteoporosis. Without Magnesium and another vitamin listed below, Calcium is virtually useless since it requires Magnesium for its absorption to occur in the body. In addition to bone health, Calcium also aids in the function of muscular contraction, heart rhythm, blood pressure, cholesterol level, nerve conduction, as well as helping to protect against certain types of cancer, diabetes and heart disease.
5)Vitamin K2: Vitamin K2 has been gaining more popularity in the world of research lately. Its purpose is to process and distribute Calcium and vitamin D to their designated areas in the body. Without adequate levels of vitamin K2, the body will deposit Calcium in the joints and arteries where it does not belong! When choosing a quality vitamin K2 product, always look for the MK-7 form, which is the longer acting form and is more effective at lower dosage. You can even find a combination of vitamin K2 and D3 supplement. How convenient!
6)Vitamin C: The almighty immune booster! Well kind of. Vitamin C is not the only component to boosting your immune system. Since 80% of your immune system is found within your gut, it is wise to keep that guy in shape by eating healthy and supplying it with proper nutrition. Vitamin C is also a critical component of supporting bone and teeth. Ever hear of scurvy? That nasty disease that comes about from a vitamin C deficiency? Well, osteoporosis is actually scurvy of the bone rather than a deficiency in Calcium. In addition to supporting bone health and fighting against osteoporosis, vitamin C also aids in supporting the health of your eyes, blood pressure regulation, as well as defending against asthma and heart disease.
7)Prebiotics & Probiotics: Most of us have heard of probiotics and the role they play in helping with digestive support, but what the heck are prebiotics and why should you be taking them as well? Prebiotics are specialized plant fiber that nourishes the good bacteria in the colon. They are more resistant to heat and stomach acid, and act as a “fertilizer” to the probiotics. Probiotics are the beneficial bacteria that keep your digestive tract healthy (Lactobacilus and Bifidobacteria). In addition to keeping the digestive tract healthy, the normal flora population (good bacteria) have shown to have a direct effect on mental health such as keeping anxiety, depression, and stress levels at bay.
8)Bone Broth Collagen: See my previous blog on Bone Broth for details. This stuff is amazing for overall musculoskeletal support, digestive health, immunity, defending against cellulite, as well as hair, skin, and nail health, and improving mood.
As always, there is no “one size fits all” answer when it comes to nutrition. Everyone has different needs and the best way to approach and address your health on a deeper level is to talk with a healthcare professional. Here at Korwitts Chiropractic, nutrition is a major component of our care that we provide for our patients. If you would like to take your nutrition and health to the next level, feel free to schedule a consultation with one of the docs today!
Yours in Health,
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