Top 5 Supplements You Need To Be Taking

Welcome back to how to twenty-something, today’s episode is diving into which supplements the average person should take on a regular basis

I’m going to share what those top five supplements are and what each of them will do for you, but before I do that I want to preface this episode with I’m not a doctor, this is just what I know from being in the health and wellness field

My advice to you would be to get a blood panel done and see if you are missing any of these key nutrients so you know what you should be supplementing with based on your unique body

You could do a minerals and metals test and general blood test I recommend either going to your primary and asking or if you’re like me and don’t have a primary physician you can take tests online 

I’ve personally used Dr. Cabral in the past that is C-A-B-R-A-L and it’s at home tests, so they send you a little kit and you mail back your sample and wait for your results

Then you set up a call with one of their coaches who walks you through what every result means and what you can do about it

The downside is they’re going to try to sell you their supplements but I asked how I could do this on my own and through nutrition and they were able to provide that information to me as well

But regardless of what you do, I’m going to reiterate again, to please consult a doctor before deciding to supplement with anything I’m about to tell you

And to also tell you to try to get most of your nutrients from whole foods, some of the supplements I’m going to mention today are not really possible for that but some of them are so before you run to your nearest supplement shop think about what you eat on a regular basis

And if it’s not mostly whole foods, then start with changing that and then after being consistent, dive into what to supplement with after speaking with your doctor or running labs

The very first supplement that I think everyone should be taking, and for me it’s the holy grail of supplements, is magnesium

I tried my best to do some research on statistics since I know a majority of the population is deficient in magnesium and I found varying numbers but the NIH or the National Institute of Health published a study in 2018 that said nearly 75% of women do not meet the daily requirement of magnesium,and  approximately 50% of Americans consume less than the estimated average requirement

A study done in France using 2373 subjects between the ages of 4 and 82 found that 71.7% of men and 82.5% of women had inadequate magnesium intake

Now you’re probably thinking, Jess this is not a research paper, but I’m here to back up what I’m saying with evidence that if you’re listening right now, you are probably low or deficient in magnesium

The problem is, most physicians aren’t testing peoples magnesium and if they are they mostly go through your blood which only accounts for 1% of the total magnesium in your body

The metals and minerals test that I did had me send in the root of my hair because that more clearly shows what’s going on with the minerals in my body, so that’s just something to keep in mind

The bright side is this is an easy fix

They say you can naturally increase your body’s magnesium levels through foods

However, speaking from experience and experience only, I eat a primarily whole foods diet and my magnesium is still low so I supplement with it

I take 400mg every night right before bed and the moment I started doing this I noticed a difference in my sleep and more importantly in how I felt when I woke up the very next day 

I believe I said this on another episode, but when i first started taking magnesium, I remember texting my mom and being like, you’re not going to believe this but I wake up and I feel awake

Which sounds so ridiculous, I know, but when you’re deficient in magnesium your sleep quality is not great so you’re not reaching the full REM nREM and deep sleep cycles that help restore your body’s natural processes

So as a result you’re waking up tired and reaching for your coffee the moment you get out of bed

I will say that since my schedule changed and I do have to get up early a lot I feel that way again but I feel even worse if I forget to take my magnesium before bed

Plus it helps me fall asleep faster because of it’s relaxor effect

The result of supplementing? Great sleep and energy the next day because it directly regulates the hormones that influence sleep

Magnesium also helps your brain relax, it reduces stress and anxiety because it helps regulate your body’s stress response and promotes it overall relaxation

A very important thing to note is that magnesium, regardless of the type you buy, but I’ll get into which one is going to be the best for your sleep health, is that it does act as a muscle relaxer

Which politely translates to a laxative

So you’ll be very regular with your morning poops when you supplement with magnesium

If you are about to start supplementing with magnesium you’re going to want to make sure the pill bottle says magnesium glycinate as that type is well absorbed by your body and doesn’t cause as much digestive discomfort so you won’t feel like you’re going to shit your pants

Magnesium citrate on the other hand is directly a laxative since it draws water into your intestines and helps move everything along in your digestive process

Those are the two main ones I see on the shelves of stores so just go with glycinate

Now I already told you that I take 400mg and I’ve worked my way up to that amount, but the general person starting with it should strive for 250mg and see how you feel

And the last thing I’ll say about magnesium is take it at night, within 30 minutes of you wanting to be asleep

I made the mistake of taking it in the morning the very first time I used it and felt so groggy for the entire first half of my day

So please take it at night for the best results

Alright, supplement number 2 that the general population should be taking, especially in the winter months, even though I know we’re approaching summer time now, but you should still take it, and that is vitamin D

I started supplementing with this one too mainly because I grew up in south florida where I was consistently exposed to strong sunlight and then moved up north and even though north carolina is considered the south, the sun just isn’t as strong

My hair doesn’t get as light in the summer any more and my skin isn’t as affected by the sun either

Which is great for aging but bad for my vitamin d absorption

Also, if you’re tan and of hispanic or italian descent then your body doesn’t absorb as much vitamin d naturally either

But we all need adequate amounts of vitamin d as it plays so many roles in your body’s natural functions

Vitamin d is beneficial for the calcium absorption in your bones and is essential for maintaining strong and healthy bones

It also supports immune function, so your risk of respiratory infections like the common cold or flu will be decreased or the severity of them will be reduced

It’s a mood booster too

You know what I’m talking about when you spend time outside, in the sunlight, how much better you feel afterwards, well vitamin d plays a direct role in your mood regulation and mental health

This is also why i just mentioned how important it is for people up north or anyone during the winter time to be taking vitamin d because it reduces your chances of experiencing seasonal affective disorder or the winter time blues

Vitamin d is also good for muscle development, strength and health which then goes back to helping keep your bones strong because muscle attaches directly to your bones

This doesn’t really pertain to all you twenty-somethings listening but it is something to keep in mind as we age because let’s face it, we aren’t getting any younger so we need to be putting as many measures in place to take care of ourselves now

We neec to build these habits and positive health factors today to prevent a rapid decline twenty years from now

However, what I do want to warn you of is don’t over consume vitamin d, simply take the recommended amount and still expose yourself to sunlight as often as you can

Taking vitamin d does not mean you never need to go outside again it’s just to help you out and provide other benefits to your body, mind, and overall health, especially when winter approaches or if you have a night shift job and don’t get adequate sun exposure regularly

Honestly, it’s one of the things I love about being self employed is I can go outside in the middle of the day for as long as I would like or as long as my schedule allows

But I also know not all of you have that luxury, which is why vitamin d is going to help you out and is necessary for the general population to be supplementing with

Especially because you’ve shifted from being outside as a kid and walking aorund college campus during the day to sitting under fluroescent lights in a tiny cubicle or on your couch if you’re working from home

If you are limtied to your time outside then the next best option is to sit next to a window that has sunlight coming in becuase that is still better than nothing

So supplement number 1 is magnesium and number 2 is vitamin d

Supplement number 3 is iron… you’re going to see really quickly how all of these supplements support similar, but extremely important functions in your body

And iron is right up there with magnesium and vitamin d

For those of you who are anemic, you already know that iron is very important and with low levels you’re experiencing grogginess, weakness, dizziness, shortness of breath

Now, not everyone needs to supplement with iron which is often found in the form of b12 supplements because if you already have enough iron and then you supplement on top of it you are putting yourself at risk of damaging your organs

This is why i started the episode with suggesting that you get your levels tested and see where you’re at and what your body is deficient in

But what’s happening if you are low in iron is your body isn’t able to move red blood cells quickly enough through the body which means tissues in your body are not getting enough oxygen or as fast as it needs and that’s why you feel lightheaded when you stand up too quickly

This is also why if you are low in iron and start supplementing with it you will experience an increase in energy levels

Iron is also good for brain development and function… iron deficiency is typically paired with cognitive impairments like poor memory, reduced attention span, and impaired learning abilities

And all of this stems from the lack of oxygen moving through your body that’s disrupting your normal functions

Iron is found to boost immune function since healthy blood cells help fight off pathogens which is your body’s process of fighting infections and help you maintain a clean bill of health

And lastly, iron is good for your physical performance and endurance again looping back to blood being optimally pumped through your body and transporting the oxygen in your blood to it’s necessary locations 

If you’re pregnant or menstruating you should really consider getting tested for iron deficiencies or anemia and supplement as needed

You can consume iron from whole foods which is why I tell my females to eat red meat at least once a week since we lose a lot of iron when we’re menstruating

And red meat such as beef, lamb, and pork are food sources that are rich in iron and easily absorbed by the body

Chicken also has some iron but not as good as red meat and certain types of fish also have good iron in them like tuna, salmon, sardines, and shrimp

Organ meats like kidneys and livers will honestly be the absolute best for you, but they definitely don’t taste very good or are as convenient to come by

For my plant based folks listening or really anyone listening, you can get your iron from beans and legumes, grains if the label says fortified with iron, and leafy green veggies such as kale and spinach

A fun fact for you is you can actually increase your iron absorption by pairing any one of these plant based foods with a source of vitamin c like citrus fruits

But the reverse of that is also true where you can inhibit your absorption of iron with other types of foods such as coffee.. Which means don’t consume them at the same time for optimal iron intake

Alright moving right along to supplement number 4, creatine, not to be confused with creatinine which is usually what is listed in a blood test

Creatinine is a waste product that comes from digesting the protein in your food and normal breakdown of muscle tissue and it’s removed through your kidneys

So if you test above the normal levels on a blood test that could be a sign of a kidney problem like a blocked urinary tract

Basically you don’t want to have high creatinine levels

Creatine on the other hand, everyone should be supplementing with as you cannot get enough from food alone

Foods that do contain creatine, albeit small amounts, include red meat like beef or steak, chicken and turkey, fish like salmon and tune, pork, and some nuts and seeds

This is all listed from highest to lowest amounts in the food sources, but i’m going to reiterate that the amount you get from food is not nearly the amount your body needs and can benefit from which i will get into

For starters, creatine plays a crucial role in energy production so think of creatine as helping all of the mitochondria in your cells perform exceedingly well

And if there’s anything we learned from school it’s that the mitochondria is the powerhouse of the cell

So how does this translats to you and your performance? Well, because your body operating optimally you are able to have greater strength and power so you can lift heavier which also means build more muscle which then means you’ll decrease your overall body fat percentage and speed up your metabolism and look better and the other part of it is being able to generate more force during explosive movements

So while creatine is helping you lift more it’s also helping you grow your muscles when you’re taking it while on a resistance training regiment

It also pulls water into your muscles so your muscles look more full, giving the appearance that you are carrying more muscle than you might actually be carrying

My favorite thing about creatine is that it aids in recovery so you won’t feel as sore and for as long after an intense workout because supplementing with creating helps to reduce muscle inflammation and damage – good damage – that comes from exercising your muscles

And then on a not fitness related level creatine promotes good brain health

Remember it helps all of the cells run at an optimal function not just the cells in your muscles but everywhere in your body

So cognitive function improves and you’re protecting your brain from neurological diseases

Now, I will say there hasn’t been a ton of research with the positive effects creatine has on brain function but creatine is becoming more readily available and more suggested by doctors specifically with elderly patients

Overall, creatine is considered safe to consume for most healthy individuals and especially those who frequently strength train

You’re going to want to work your way up to 5g of creatine monohydrate so start with 2.5 for a few weeks and then increase

Time of day doesn’t matter just take it daily – at a time when you will be the most consistent so if you are a morning gym goer then taking it right before or after your workout will help you stay the most consistent similarly if you are an evening gym goer

And if you’re not a gym goer then please go to the gym

I also want to warn you of one downfall of creatine and this is what scares most women, myself included, from supplementing with it and that is because of the pool of water it is bringing to your muscles to give them a more full appearance you will overall be holding on to more water

More water means more weight.. It does not mean fat but it does mean you will see the scale go up about 3-5 lbs because of the water retention in your muscles

I wouldn’t be doing you justice if i didn’t tell you about that detail and I know I have a habit of going on it and then when I approach my time of the month and I’m bloated as a result, I go off of it because I no longer like it and my body dysmorphia is running my mind

So my creatine just sits on my counter until I’m mentally ready to supplement with it again even though I know it has so many benefits for my body as I just explained to all of you

Alright, so far we’ve talked about magensium, vitamin d, iron, and creatine

The fifth and final supplement that you should be supplementing with is potassium 

Potassium is an essential mineral and electrolyte that helps numerous different process in your body

It is possible to get potassium through your diet so get your levels tested before you add this into the rotation

But potassium helps regulate blood pressure by counteracting the effects of sodium and helping your blood vessels open up and hold onto the water you’re ingesting so it doesn’t just go right through you and make you run the bathroom to pee every 30 minutes

It is also associated with lower blood pressure levels, maintaining a normal heart rhythm and supporting heart health

In addition, you know when you get charlie horses and people say oh you need to eat a banana well it’s because bananas are a great source of potassium and it’s really your body telling you you’re dehydrated and it will help properly distribute fluid through your body

Not to mention that that charlie horse will be helped because of potassium’s role in muscle contraction and relaxation which will help prevent muscle spasms and cramps

Once again, another supplement or nutrient in general that promotes bone health and density is potassium so you’ll have strong bones and not brittle ones that break easily

With this mineral you will want to make sure your body actually needs it through supplementation because too much can have serious health consequences like heart disturbances and kidney damage

So only take it if you’re low, for example I know I’m not low in potassium because i get it through enough whole foods so I do not supplement with this one

But out of the five I just mentioned I supplement with magnesium, vitamin D, and sometimes creatine so you don’t need all five but I wanted to give you information on the top 5 supplements because you need good levels of each mineral mentioned in your body for optimal functioning

All of our bodies are different and will process nutrients differently meaning some will get flushed through your system and some will get processed properly

There are so many minerals you could look at supplementing with just get a minerals and metals test done before deciding on anything

Like I am low in zinc and I add sodium to all of my waters so those are two more that I didn’t mention 

Oh and by the way this is in a specific order but not in the way of most important to least important, it’s actually because it creates an acronym for you to easily remember what vitamins, minerals, or supplements you should be prioritizing or looking out for when getting lab tests done and especially above things like green juices or detox cleanse or any other marketing scheme

That being said, the acronym is for you to always get your mag DICK in

That is magnesium, vitamin d, iron, creatine or calcium, and potassium.. I wish i could take credit for this acronym, but sadly I cannot

I heard it so subtly on a mind pump podcast episode I was listening to and ran with it because it flew under everyone’s radar and makes so much sense.. I added the magnesium part but Justin from mindpump said get your dick in every day

So get your dick in plus magnesium

And the last thing I want to say or I guess remind you of becuase I said it at the beginnign of this episode and throughout it, is try to get what you can naturally like whole foods and sunlight and regular exercise and good sleep

These are just to help you with what you’re lagging to improve your body’s overall function

But this does conclude another episode of how to twenty-something, if you liked what you heard or if you learned something new, then please share it on social media or with a friend or family member, give me a good rating, subscribe to stay up to date with every new episode

And I can’t wait to be in your headphones again next week with another brand new episode