Nutrients and Supplements

Everything our bodies need to thrive was given to us in its beautiful, perfect, balanced, nutrient dense and natural form.

This balance has been compromised due to processed food, medications, synthetic “nutrients”, chemicals that you put on your skin and that are all around us. They rob us from the nutrients we do have so we may have to supplement with whole food vitamins and minerals.

Vitamins and minerals are nutrients involved with every process in our body. Nutrients by definition are a substance or ingredient that promotes growth, provides energy, and maintains life.

Take in the most nutrients with whole foods, starting with fresh fruits and vegetables. You can supplement what you are not getting. Make sure you are supplementing with whole food based supplements instead of synthetics! Below you will find more information on supplements and a breakdown of nutrients.

Balance is important. You can get too much of a good thing. Everything in nature is perfectly balanced. When we start taking isolated nutrients, you may throw off this balance. For example, calcium supplementation could be making your bones even more brittle if you are deficient in magnesium. You also need high levels of stomach acid in order to be able to absorb calcium (also iron, B and D vitamins), but many people are deficient in stomach acid. If you keep taking calcium, without absorbing it, where is it going and what are you calcifying?! Toxic levels of copper will weaken the adrenals, the liver, cause neurologic issues and a long list of other problems come from copper IUD’s, copper pipes and cookware, oral contraception, taking hormones, like estrogen.

Supplements

Not all supplements are created equal. Most are made from synthetic material instead of whole foods. Synthetic vitamins and minerals are made in a factory from coal tar, petroleum or GMO corn syrup. Fractionated vitamins are chemically extracted from foods or plants, like D-Alpha tocopherol from soy oil. Nature intended for us to have food as a synergistic whole to give your body what it needs. When synthetic materials enter our bodies, they actually deplete us from the nutrients we need instead of nourishing us with them. Since they are not properly absorbed, they stress out your kidney and liver. Synthetic vitamins are what we see in isolated forms. I’m going to pick on ascorbic acid to demonstrate the difference to you. Ascorbic acid is what is usually is advertised as Vitamin C. It is actually the outer ring that serves as a protective shell for the entire complex that is known as Vitamin C. It’s like the eggshell to the egg. There are many other factors that make up the full Vitamin C, such as Vitamins J, P, K and tyrosinase. Most ascorbic acid comes from chemical companies. Research it and see the other chemicals they make! 95% of it is made in China. Do you want Vitamin C that is “made” or just using the whole foods that are comprised of it?

“In nature, B vitamins come from the likes of nutritional yeast and liver, not niacin or thiamin. Vitamin C comes from green leafy vegetables, citrus, and buckwheat juice, not ascorbic acid. You’ll find vitamin E in wheat germ oil and pea vine, not in tocopherols.” -Judith DeCava, CNC, LNC writes in her book The Real Truth About Vitamins and Antioxidants:

A vitamin is “a working process consisting of the nutrient, enzymes, coenzymes, antioxidants, and trace mineral activators” – Dr. Royal Lee, What is a Vitamin

What to buy: Make sure there are food sources listed on the label. Nature has the vitamins in low doses, so if you see it contains 100% or more, it’s more likely synthetic. If you see vitamins added to packaged food, they are synthetic. Supplements are just that, supplementing what you are missing.

Keep all of this in mind about supplements:

- Supplements have specific jobs: You want them to be doing the correct job efficiently. Once the job is done, the next one that comes in is specific for the next job. It's like building a house.

- Quality: Use supplements from whole food, synergistic raw materials instead of synthetics.

- Quantity: whole foods nutrients can not be measured the way synthetics can, so don't compare percentages. Whole foods will never have the high percentages you see on labels as the recommended daily values.

- Balance: you can get thrown off balance if you take a supplement you do not need long term, didn't need at all or can not absorb. Minerals are a good example of this.

- Efficacy: You want the supplement to be doing its job, especially if you are having health problems. Will they actually help this problem? You should be able to take them and then move onto something else because that problem is resolved.

- Therapeutic doses: sometimes we have to put out a fire with therapeutic doses, meaning high doses of a supplement. This is just for the amount of time to get things under control and then we will come up with the next step in your healing.

- Tools: Supplements are an aid to help YOU HEAL YOU. They are simply a tool. 

- Testing: Nutrients are in your cells, blood, tissues..everywhere. Tests do not measure everything everywhere. While they can be helpful sometimes, looking at the body and the symptoms is way more accurate and it saves you a ton of money and time!

I can help you determine which supplements you need by accessing what exactly needs to be accomplished based on your history, goals and symptoms...

- If you are healthy, they may just be for vitality.  

- Pathogens and/or heavy metals may be why you are not feeling well or getting better, so there are specific items to rotate to address them.

- Organs can become overburdened or weakened by pathogens, illness, processed food, medications etc, so we need to strengthen and/or clean out these organs.

- Deficiencies throw our bodies out of balance. They are also caused by the above mentioned. There are always deficiencies when taking medications.

- Sometimes we can not absorb and/or assimilate nutrients, so before wasting time and money, those issues need to be addressed.

- They can help your body optimize workouts and replenish nutrients after endurance activities.

- We all need a good detox at least once a year. Nutrients in supplements help facilitate that.

- Supplements also provide support during stressful times.

- I can recommend products to help you build a natural medicine cabinet for you to pull from for colds, infections, burns, allergies, etc. 

List of nutrients, what foods they are most abundant in and what they support:

Calcium: Blood; skeletal, cardiovascular, musculoskeletal, and nervous systems. Calcium is essential for strong bone structure, teeth, and muscle tissue; nerve function and muscle cell contraction; and balanced blood pH. Calcium aids in blood clotting function, supports contraction and dilation of vascular tissues, and facilitates cell signaling.

Tofu, sardines, sesame seeds, dairy (yogurt, milk), greens (collards, turnip greens, mustard, beet greens), spinach, kale, cheese, bone meal, cabbages, bok choy

Choline: Cell membranes, nervous and hepatic systems. Choline is a key component of two phospholipids that serve as building blocks of the cell membrane; a precursor to acetylcholine, a neurotransmitter that supports nervous system function of the brain, heart, muscles, and intestines; an important factor in methylation; and essential in activities such as building DNA, exchanging signals in the brain, homocysteine metabolism, and liver detoxification

Eggs, seafood (shrimp, scallops, tuna, cod, salmon), poultry, beef, lentils, greens (collards, Swiss chard), broccoli, Brussels sprouts, peas, cauliflowers, mushrooms (shiitake, crimini)

Chromium: Endocrine system Chromium supports healthy blood glucose by enhancing insulin function.

Broccoli, barley, oats, green beans, tomatoes, romaine lettuce, black pepper, garlic, potatoes (Also, there are trace amounts of chromium in many other foods, including vegetables, fruits, grains, legumes, seafood, meats, and dairy.)

Coenzyme Q10 (CoQ10): Metabolic and immune systems. CoQ10 is a cofactor in the electron transport chain for energy production and acts as an antioxidant. Due to this vital role in energy production, CoQ10 has an effect on all systems within the body.

Ubiquinol, Ubiquinone Liver, beef, fish (trout, herring), chicken, sesame seeds, pistachio nuts, spinach, broccoli, cauliflowers, rice bran, strawberries, eggs

Copper: Immune, musculoskeletal, metabolic, and vascular systems. Copper is an essential cofactor in oxidation/reduction enzymes such as superoxide dismutase, an antioxidant enzyme; critical for the incorporation of iron into red blood cells; involved in the catabolism of carbohydrates for energy production cells; and required for synthesis of collagen, the main structural protein in blood vessels, connective tissue, and bone.

Liver, mollusks, lobster, seeds (sesame, sunflower), nuts (cashews, walnuts, pine, hazelnuts), beans (soybeans, chickpeas, lima beans, kidney beans), mushrooms (shiitake), tempeh, lentils, buckwheat, radishes

Essential Fatty Acids Vitamin F: Brain; visual; endocrine, cardiovascular, nervous, and integumentary systems. Essential fatty acids are precursors for synthesis of certain hormones, such as eicosanoids; necessary for brain and visual development and function; involved in healthy neuronal transmissions; building blocks of cell membranes; a source of energy; and essential for skin integrity and structural function. Essential fatty acids have anti-inflammatory and antioxidant effects and support normal heart rate and coronary blood flow

Flaxseeds, chia seeds, walnuts, fatty fish (sardines, salmon, tuna, shrimp, halibut, scallops, cod), beef, wheat germ, black currant seed oil, evening primrose oil, cauliflowers, Brussels sprouts

Folate/ Folic Acid Vitamin B9: Folate and folic acid transfer single carbon units, which are critical in the metabolism of nucleic acids and amino acids. Folate and folic acid are essential for brain development and function as well as fetal development and reproductive health. They support overall growth and development; blood cell formation and platelet function; and homocysteine metabolism, an indicator of cardiovascular health.

Beans (pinto beans, chickpeas, navy beans, black beans, kidney beans), lentils, asparagus, spinach, greens (beet greens, collards, turnip greens), broccoli, beets, romaine lettuce, citrus fruits, Brussels sprouts, liver, nutritional/ baker’s yeast Energy production; blood; nervous, cardiovascular, and reproductive systems

Inositol: Cell membranes. Inositol has not been demonstrated to be an essential nutrient; however, inositol is a component of cell membrane phospholipids and may play an important role in cell physiology.

Vitamin B8 , Phytic Acid Cantaloupes, citrus fruits (oranges, grapefruits, limes), beans (Great Northern, kidney, lima, navy, green, pole, wax), peas, whole grains (wheat), artichokes, nuts, and seeds

Iodine: Endocrine, nervous, metabolic, and reproductive systems. Iodine is essential for the thyroid gland and its associated hormones. Due to iodine’s essential role in thyroid metabolism, iodine is critical for function of the brain, nervous system, normal growth and development, metabolism, and reproductive function.

Sea vegetables, seafood (scallops, cod, shrimp, sardines, salmon, tuna), dairy (yogurt, milk), eggs, turkey, navy beans, potatoes

Iron: Blood; metabolic, nervous, immune, and reproductive systems. Iron is vital in oxygen transport and energy metabolism via hemoglobin production; assists in formation and function of numerous enzymes; is part of the cellular antioxidant system, protecting cells from excess free radicals; and is involved in enzyme systems that produce and repair DNA, supporting growth, reproduction, healing, and immune system function.

Beef, lamb, pork, mollusks, spinach, greens (Swiss chard, beet greens, collards, mustard, turnip greens), seeds (sesame, pumpkin), beans (chickpeas, lima beans, navy beans, green beans, black beans, kidney beans), lentils, artichokes, beets

Magnesium: Musculoskeletal, metabolic, nervous, endocrine, and cardiovascular systems. Magnesium is an essential cofactor in more than 300 cellular reactions, such as those involved in nucleic acid, protein, carbohydrate, and lipid synthesis; necessary for bone and tooth structure and integrity; supports healthy nerve and muscle function; and essential for energy production, healthy cortisol levels, glucose function, insulin function, and cellular messaging. Glutathione, an important cellular antioxidant, requires magnesium for synthesis.

Spinach, artichokes, greens (Swiss chard, beet greens, turnip greens), seeds (sesame, pumpkin, sunflower), quinoa, beans (black beans, navy beans, pinto beans, lima beans, kidney beans, green beans, soybeans), nuts (cashews, almonds, walnuts, Brazil nuts, pine nuts), broccoli, buckwheat, tomatoes

Manganese: Manganese supports normal bone and collagen formation; promotes the formation and activation of certain enzymes, such as mitochondrial antioxidant enzyme manganese superoxide dismutase (MnSOD); involved in carbohydrate, amino acid, and cholesterol metabolism; and essential for numerous metabolic and nervous system functions in the brain

Beef (liver), grains (oats, brown rice, rye, barley), beans (chickpeas, soybeans, lima beans, navy beans), chickpeas, lentils, green peas, wheat germ, spinach, pineapples, seeds (pumpkins, sunflower), tempeh, tofu, quinoa, nuts (almonds, walnuts, cashews, pecans, hazelnuts) Musculoskeletal, integumentary, metabolic, and nervous systems

Phosphorus: Cell membranes; musculoskeletal, integumentary, metabolic, nervous, and renal systems. Phosphorus is an essential component of cellular membrane structure and nucleic acids; vital for bone, collagen, and tooth integrity, formation, and structure; and involved in metabolism of carbohydrates, proteins, and lipids. Phosphorus supports energy production, cell growth and repair, cardiovascular function, and nerve and muscle activity; regulates healthy pH; and facilitates excretion of wastes through the kidneys

Seafood (scallops, sardines, cod, tuna, salmon, shrimp), seeds (pumpkin, sesame, sunflower), lentils, poultry (meat, liver), dairy (yogurt, milk), nuts (cashews, almonds), flaxseeds, beans (chickpeas, navy beans, pinto beans, kidney beans, black beans, lima beans), quinoa, beef (meat, liver)

Potassium: Electrolytes; blood; cardiovascular, nervous, musculoskeletal, renal, and metabolic systems. Potassium is a vital electrolyte involved in osmotic balance and creation of membrane potential, which fuels muscle contraction, heart function, and nerve impulse transmissions; essential for healthy blood pressure, kidney function, and healthy blood clotting; helps maintain a normal pH; and supports enzymes involved in carbohydrate metabolism.

Greens (beet greens, Swiss chard), beans (lima, pinto, black, kidney), lentils, sweet potatoes, potatoes, spinach, avocados, bok choy, Brussels sprouts, beets, tomatoes, cantaloupes, oranges, prunes, papayas, peaches, bananas, kale

Selenium: Endocrine, immune, and metabolic systems. Selenium is a vital cofactor for antioxidant enzymes, such as glutathione peroxidase and thioredoxin reductases; essential for thyroid function; aids in DNA and protein synthesis; and supports a healthy immune system response.

Brazil nuts, seafood (tuna, shrimp, sardines, salmon, cod, lobster), poultry (meat, organ), barley, pork, beef (meat, organ), lamb, mushrooms (crimini, shiitake), wheat germ

Vitamin A: Visual; endocrine, immune, integumentary, and reproductive systems. Vitamin A is essential for the visual system, including adaptation to light and night vision. Vitamin A also supports a healthy immune system; is required for growth and natural repair of many body tissues; and maintains integrity of blood cells and epithelial tissue lining the gut, lungs, and reproductive tract.

Retinol source (animal): liver, shrimp, eggs, cow’s milk, cheese, yogurt, salmon, sardines, chicken, turkey Beta carotene (plant): sweet potatoes, carrots, spinach, kale, greens (mustard, collards, turnip greens), winter squash, romaine lettuce, bok choy, cantaloupes, bell peppers

Vitamin B1: Energy production; nervous, cardiovascular, and immune systems. Vitamin B1 is a required cofactor for carbohydrate metabolism and is necessary for biosynthesis of neurotransmitters that support mental alertness and cognitive ability. Vitamin B1 supports myocardial energy, has roles in oxidant stress protection, and supports the immune system

Thiamine Sunflower seeds, beans (navy, black, pinto, lima), lentils, whole grains (oats, wheat, barley), peas, mushrooms, sweet potatoes, flaxseeds, tuna, nutritional yeast, wheat germ

Vitamin B2: Energy production; blood; immune, cardiovascular, nervous systems. A required factor in coenzymes that activate and support metabolic processes throughout the body, vitamin B2 is vital in the electron-transport chain for production of energy, normal cell function, and growth. Vitamin B2 interacts as a cofactor with other B vitamins, such as in the activation of vitamin B6 and creation of niacin; supports a healthy immune system; participates in activities of many critical enzymes; and supports the cardiovascular system and red blood cell production.

Riboflavin Spinach, beet greens, tempeh, dairy (yogurt, milk), crimini mushrooms, eggs, asparagus, almonds, green peas, turkey (meat, liver), beef (meat, liver)

Vitamin B3 Niacin or Niacinamide: Energy production; cardiovascular, hepatic, integumentary, and nervous systems. Niacin is converted to the cofactor nicotinamide adenine dinucleotide (NAD), an important part of oxidation-reduction reactions within the body. NAD is involved in catabolism of carbohydrates, fats, amino acids, and alcohol as well as biosynthetic reactions. Niacin promotes a healthy heart and skin integrity, promotes hydrochloric acid production and cellular respiration, and enhances metabolism and circulation.

Seafood (tuna, salmon, sardines, shrimp), poultry (meat, liver), lamb, beef (meat, liver), nutritional yeast, peanuts, whole grains (brown rice, barley, corn), sweet potatoes, mushrooms (crimini), asparagus

Vitamin B5 Pantothenic Acid: Energy production; endocrine and hepatic systems. Vitamin B5 is an essential component of coenzyme A (CoA), which is required for metabolism of proteins, fats, and carbohydrates; necessary for synthesis and storage of fatty acids; and required for synthesis of cholesterol and hormones.

Mushrooms (shiitake and crimini), avocados, sweet potatoes, lentils, dried peas, poultry (meat, liver), beef (liver), yogurt, broccoli, rye, sunflower seeds

Vitamin B6 Pyridoxine: Energy production; blood; nervous, hepatic, and immune systems. Vitamin B6 is a cofactor required for metabolism of amino acids, carbohydrates, and lipids as well as glycogen utilization; synthesis of neurotransmitters and hormones; essential for myelin formation, heme production, sulfur metabolism, and phase one liver detoxification; supports a healthy immune system; and plays a role in metabolism of tryptophan.

Poultry, beef, fish (cod, salmon, halibut, tuna), sweet potatoes, potatoes, sunflower seeds, spinach, bananas, nutritional yeast, winter squash, broccoli

Vitamin B7 Biotin: Vitamin B7 is essential for lipogenesis and gluconeogenesis, metabolism of amino acids, and oxidation of fatty acids; helps regulate gene expression; and supports immune system processes, insulin function, and epithelial tissue. Biotin can be synthesized in the gut by intestinal bacteria.

Almonds, sweet potatoes, eggs, onions, oats, tomatoes, peanuts, carrots, walnuts, salmon Hepatic, endocrine, integumentary, and immune systems

Vitamin B12 Cobalamin: Energy and DNA production; blood; cardiovascular, nervous, and musculoskeletal systems. Vitamin B12 is a required cofactor involved in methionine metabolism and in the production of energy from proteins and fats; supports myelin synthesis and nervous system function; helps synthesize choline; promotes the maturation of red blood cells and other rapidly growing cells; supports bone and joint health; is essential for folate utilization; and is a cofactor for DNA synthesis.

Seafood (salmon, halibut, sardines, shrimp, tuna, cod, scallops, mollusks), lamb (meat, liver), beef (meat, liver), dairy (yogurt, milk, cheese), eggs, poultry (meat, liver, heart)

Vitamin C: Immune, integumentary, nervous, endocrine, cardiovascular, and skeletal systems. Vitamin C is an antioxidant, a cofactor in the synthesis of neurotransmitters, and required for collagen formation and healthy connective tissue. Vitamin C supports skin, tooth, blood vessel, and bone integrity; facilitates iron absorption; supports immune system function; and assists in cholesterol metabolism.

Papayas, buckwheat, bell peppers, broccoli, Brussels sprouts, strawberries, pineapples, oranges, kiwi fruits, cantaloupes, cauliflowers, tomatoes

Vitamin D: Skeletal, immune, endocrine, cardiovascular, and integumentary systems. Vitamin D is essential in bone health and regulation of bone mineral density and calcium balance as well as for the immune system and the maturation of white blood cells. Vitamin D supports insulin secretion and action; the cardiovascular system and healthy blood pressure; overall health of the endocrine system; and cellular growth and differentiation of the epithelium.

Fatty fish (salmon, halibut, sardines, tuna, mackerel), cow’s milk (fortified), alternative milks (fortified), eggs, mushrooms, cod liver oil, liver

Vitamin E: Vitamin E is a fat-soluble antioxidant that exists in eight different forms, each considered to have distinct effects in the body. Vitamin E is immune enhancing; supports proper nerve and muscle function; supports healthy circulation and tissue regeneration; promotes healthy blood clotting; and is essential for the maintenance of healthy skin.

Sunflower seeds, almonds, spinach, greens (Swiss chard, turnip greens, collards, beet greens, mustard, kale), avocados, peanuts, asparagus, wheat germ, peppers (chili, bell), olives, red palm oil . Immune, cardiovascular, integumentary, and nervous systems

Vitamin K is essential for normal blood clotting function and is involved in bone mineralization, supporting bone mineral density and strength.

Kale, spinach, greens (mustard, collards, beet greens, Swiss chard, turnip greens), parsley, broccoli, Brussels sprouts, cabbages, pumpkins, okra, pine nuts, blueberries Blood, skeletal system

Zinc: essential for numerous enzyme functions and cellular processes, such as gene expression, protein folding, carbohydrate synthesis, vasoconstriction, and immune system response; has a structural role in cell membranes and proteins; and regulates gene expression, cell signaling, hormone release, apoptosis, and nerve impulse transmission. Zinc is concentrated in the prostate gland.

Seafood (mollusks, crab, shrimp, oysters), beef (meat, liver), lamb (meat, liver), seeds (sesame, pumpkin), lentils, chickpeas, nuts (cashews, almonds, peanuts), poultry (meat, organ), quinoa, wheat germ Cell membranes; metabolic, cardiovascular, immune, integumentary, endocrine, musculoskeletal, and nervous systems.

Contact me to discover exactly what nutrients your body is looking for! Book your initial consult here.