Supplement Basics: Making Vitamins Easy

Navigating supplements can be overwhelming, but understanding the basics simplifies making the right choices for your health. Here’s a quick guide to a few essential supplements and why they matter.

Magnesium: The Multitasker

Magnesium supports over 300 processes in the body, from muscle function to stress management. Many adults don’t get enough magnesium, leading to fatigue, cramps, or even anxiety.

Top Types to Try:

• Magnesium Citrate: Great for digestion.
• Magnesium Glycinate: A calming option for stress and sleep.
• Magnesium L-Threonate: Supports brain function.

Include magnesium-rich foods like nuts, seeds, and leafy greens, or supplement as needed with advice from a healthcare provider.

Omega-3s: For Heart and Brain

Omega-3 fatty acids (EPA, DHA, and ALA) are crucial for heart health, brain function, and reducing inflammation.

Sources:

• Fatty fish like salmon and sardines.
• Plant-based options like flaxseeds and walnuts.
• Supplements: Fish oil or algae-based for vegetarians.

Aim for a 2:1 ratio of EPA to DHA for anti-inflammatory benefits.

Vitamin D: Sunshine in a Pill

Living in Canada often means low sunlight exposure, making vitamin D a must. This nutrient strengthens bones, supports immunity and mood.

Dosage:
The recommended daily intake ranges from 600–2,000 IU, but individual needs vary. Testing your levels helps determine the right dose. Pair with magnesium to maximise absorption.

Probiotics: Gut Health Heroes

Probiotics balance your gut microbiome, improving digestion, immunity, and even mood.

Options:

• Fermented foods: Yogurt, sauerkraut, kimchi.
• Supplements: Look for targeted strains based on your needs.

Introduce probiotics gradually and combine them with prebiotic-rich foods like garlic or bananas for the best results.

Multivitamins: Filling the Gaps

Modern farming and processed diets can leave nutrient gaps. A good multivitamin covers essential vitamins and minerals to support energy, immunity, and bone health.

Pro Tip: Rotate between brands or take breaks to avoid imbalances.

Supplements are tools to enhance your health, but they work best alongside a balanced diet. Consult a healthcare provider to tailor your routine and ensure safety. Not sure where to begin? Chat with our Natural Choice Advisors to learn more and get personalized recommendations.

Resources:
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h9
https://pmc.ncbi.nlm.nih.gov/articles/PMC9102374/#sec5-nutrients-14-01914
https://pmc.ncbi.nlm.nih.gov/articles/PMC9786204/
https://medlineplus.gov/fibromyalgia.html
https://pubmed.ncbi.nlm.nih.gov/25720716/
https://www.sciencedirect.com/science/article/abs/pii/S0271531720305856
https://pubmed.ncbi.nlm.nih.gov/12480795/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5401792
https://pmc.ncbi.nlm.nih.gov/articles/PMC3166406
https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
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