The health-first approach to living becomes even more important now as the world goes through a global pandemic. And when it comes to a bullet-proof immune system, nothing quite matches a solid diet, great sleep, and the right amounts of exercise.
But we need all the help we can get, and the right supplements can go a long way towards making sure you never become a (positive) statistic. Below are the top six supplements as chosen by our resident (paleo-inspired) health writer.
1. A Good Multi-vitamin
The ideal source for all our necessary vitamins and minerals should be with our calories – in whole, unprocessed food. With the advent of industrial farming, fast food, and anti-nutrients however, that may be next to impossible. A good multivitamin helps cover all our nutritional bases and is available for less than a trip to the emergency room.
When looking for a good multi, try to look for ones with fewer additives like those found in store-brand or generic brands. Instead go for pricier, organic varieties that focus on quality and are either ISO or NSF-certified. Most of the most useful nutrients (and those lacking) from our diets can be sourced by themselves, and are also discussed below.
2. Fish Oil
Who doesn’t like fish? Well, someone allergic to fish, we’d imagine. Still, these sea creatures have a lot going for them, not just the fact that they can’t get covid-19 (we think). Humans, however, can benefit a whole lot from omega-3s (O3) found in wild-caught, cold-water fish such as salmon.
O3 balances out today’s higher levels of O6 found in food (thanks, transfat-strewn seed oils), which wildly skew our bodies towards pro-inflammatory states. When left unchecked, an unfavorable O3-O6 ratio leaves us open to decreased metabolism, insulin resistance, increased cardiovascular risk, and cancer. We’re stressed out just thinking about it.
Did we mention it’s also good for brain health?
When looking for a good fish oil, look specifically at two numbers: EPA and DHA. These two essential fatty acids determine the quality of your fish oil. A good daily starting intake is 2g per day, with meals, adjusting for how you feel.
Pro-tip: remember to refrigerate your bottle as soon as you get home! Fish oil are like some people – very sensitive.
3. Magnesium
Yin and Yang. Tony and Guy. Burgers and ketchup. The quality of a whole is often determined by their contrasting/complementing aspects. With humans, it’s being awake, and sleeping (that state where our bodies are recalibrating our immune systems to external threats). Magnesium is a mineral that every cell in the body needs. It’s involved in over 300 biochemical reactions including metabolism, bone health, and massively helps calm down our oft over-stimulated nervous systems. It’s also one of the minerals that most people are severely deficient on. While whole sources include dark chocolate, spinach, and almonds – a less calorie-dense option is available in supplements.
For optimum absorption, look for any form that ends in “-elate.” This means the magnesium is combined with something that makes it more readily available to our body. Top options include Glycinate, Citrate, and Malate. Dose slowly (300mg/day, at night) – or you might feel the effects the next morning. Your bowels will tell you.
4. Zinc
Let’s give it up for the second most abundant metal in the body after iron! Used to make about three hundred different enzymes— zinc may be last on your vitamin alphabet but you bet your last white blood cell we need it to function. Nearly every cellular function, from protein and carbohydrate metabolism to cell division and growth uses this mighty mineral. It also allows us to heal wounds (via collagen formation) as well as regulates our immune system by controlling its T cell development and activation.
Like magnesium, however, getting these from non-food sources can be tricky. Check out Zinc Picolinate, Gluconate, or Orotate for available options.
5. D3
Technically, Vitamin d3 is not a vitamin but a pro-hormone…a dang important one at that! Know as the “sunlight hormone,” d3 is best acquired through sun exposure. Extremely vital for immunity, it also helps fight depression, which can negatively affect the immune system. The good news for office workers is it’s also relatively easy to supplement. Just 2,000-5,000 IU a day will let one hit their needs (over time). Bonus tip? Combine with 100mcg of Vitamin k2 to help with absorption.
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