Do you know the 5 supplements you need this fall?
We are living in a prolonged state of stress in many areas of our lives right now (can we forget the year 2020 and 2021?). For you it may be causing gastrointestinal discomfort or maybe you are suffering from a slight cold now that the weather is changing.
You need to maintain what is called “immune tolerance”. That is you need to be able to fight pathogens and foreign invaders when they enter your body tissue instead of having an inflammatory response.
I want you to feel armed with the right supplements as a foundation to your digestive health.
There are 5 supplements that you can have on hand as a foundation for helping you deal with stress that leads to sickness at this time of year.
Just remember that supplements need a good functioning digestive system in order to be properly absorbed. If you would like some help with this please visit my work-with-me page.
Probiotics - these are the good bacteria that reside in your intestinal tract. They are part of the 5 supplements you needs this fall. By taking a supplement or eating probiotic rich foods that are fermented, you will be helping to regulate inflammation in your digestive tract and improve your overall health and wellbeing.
Probiotics are only as good as long as you are taking them since they are just passing through your digestive tract. However, they do give you the support you need while your residential gut bacteria has more time to multiply.
You can include probiotic-rich foods such as
wine (red or white),
yogurt, full-fat, or coconut
Another one of the 5 supplements you need this fall is vitamin C. This supplement is found in a variety of forms. One that is easy on the stomach comes in an ester-C form or as buffered calcium ascorbate with bioflavanoids for absorption.
Since stress affects your digestive health and energy, this supplement will help to build up your adrenals and assists in the production of anti-viral glycoproteins called interferons. Interferons interfere with the ability of a virus to replicate.
You can also include foods such as
B Complex Vitamins
This is another supplement that is good for stress management and how you react to stressful situations. B vitamins are also needed to metabolize protein, fats and carbohydrates, energy production, and hydrochloric acid production. It is best to take a complex so you do not get an imbalance.
Also, whole foods are a good source such as
Since it is flu season, this is a good time to add a zinc supplement to your multi-vitamin if you are taking one. Zinc helps with the production of stomach acid which is where bacteria is destroyed when ingested.
Stomach acid aids in the digestion of protein that is required to make antibodies and enzymes. Zinc helps with the survival of good bacteria needed for good immune health, digestive health, and detoxification.
As you age, your zinc levels decrease. The only way to know your levels is from a blood test. Frequent infections are a sign of low zinc.
Food sources of zinc you can eat include
pumpkin seeds and
Vitamin D (in the form of D3)
In conjunction with B vitamins, vitamin D helps promote good gut bacteria which is where 70% of your immune function resides.
FUN FACT: Vitamin D is the vitamin with more scientific articles published since 2000 than any other vitamin
Some researchers think vitamin D, due to its effects on the immune system, may also help with serious food allergies.
Vitamin D comes in liquid and tablet form. The best way to absorb it is pairing it with a fat when eating such as egg yolks, butter or avocado.
Because vitamin D is fat-soluble, when you have more than enough, it gets stored in the liver, and isn’t flushed out in the urine like excesses of many other vitamins are. But in climates where you lack sun half of the year, you will need to supplement.
FUN FACT: Fish liver oil contains vitamin D, but not fish oil - it’s the liver that stores vitamin D.
Since vitamin D is fat-soluble, it’s absorbed along with fat in the diet. So, people who don’t eat or absorb enough fat are at risk of lower vitamin D levels.
Also, a healthy vitamin D status seems to go hand-in-hand with a healthy gut. For example, there is a link between sub-optimal vitamin D, gut microbiome status, gut inflammation, and diseases of the gut like IBD and colon cancer.
For more education on this topic, read my other post called Vitamin D and Your Immune System.
Include these foods in your diet as sources of vitamin D:
Mushrooms: Reishi, Oyster, Cremini, Shitake,
Cow’s Milk (100% grass fed)
I would advise you to consult with a nutritionist or naturopathic doctor before grabbing the first supplement you see on sale. Many cheap ones include ingredients that are filled with substances which make it hard for you to break down the tablet and absorb.
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