This is my (as always…) evolving list below. This is the most current comprehensive version. (Don’t judge…I can stop any time). The information here is brief and is not in anyway all inclusive of the benefits or all interactions these items may have with your body or other medications you may be taken.
As always, check with your doctor and/or pharmacist to make sure nothing interferes with any medication you are on or medical conditions you have:
Magnesium Citrate (or any kind of -ate…malate, glycinate, theonate…)
The majority of Americans are deficient – it is key in several hundred reactions in your body. It is a KEY metabolism driver
I use Solgar Magnesium
Livescience infomation on magnesium
Dr. David Perlmutter, M.D. magnesium
Psychology Today – Magnesium and Depression
B12 (B-Complex) – The Bs do most of everything you enjoy in life. Every neurotransmitter that brings you joy uses B vitamins — B vitamins (especially B12) is key to about every step in the methylation cycle. As we get older our stomach acid secretion goes down and we need stomach acid to absorb B12 so take the methylcobalamin form. B12 is important to maintain nerve health also. This is what I take: Swanson B Complex
This explanation at Enzyme Stuff is one of the best written breakdowns of a complex process that we all want rolling smoothly under the radar in our bodies. If you understand the methylation process you understand that the B vitamins are one of the things that will make some of the things that make you literally happy. Keep them balanced!
If you are not regularly getting a half-hour of sunlight daily Vitamin D3 & Vitamin K2 – Absolutely make sure your Vitamin D levels are adequate. Your whole metabolism with shut down without Vitamin D and you will become wildly depressed and stress even with subpar levels. ALWAYS take Vitamin K2 with Vitamin D.
This is what I use: Now Supplements Liquid D3 with K2
https://info.dralexrinehart.com/articles/vitamin-d-and-vitamin-k2-benefits-connection
https://www.healthline.com/nutrition/vitamin-d-and-vitamin-k
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/
I take D-Ribose every day for heart health – it may possibly help with congestive heart failure and arythmias too. This is what I use: Jarrow D-Ribose
https://www.webmd.com/vitamins/ai/ingredientmono-827/ribose
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716264/
https://www.ncbi.nlm.nih.gov/pubmed/17109576
I use N-Acetyl-Cystine (NAC) which is an important player in detoxification pathways. It is one of the main components of the key detoxifyer in your body Glutathione. This is what I use: Jarrow N-Acetyl-Cystine
(If you get the flu, there is evidence that taking NAC reduces the incidence of the flu related pneumonia that kills people…)
**there is some controversy as to whether NAC can assist existing cancerous tumors by suppressing a part of the immune system or if it assists in fighting tumors – best to steer clear of you have a diagnosis **
Researchgate – NAC Memory Impairment
https://www.ncbi.nlm.nih.gov/pubmed/12603840
https://www.healthline.com/nutrition/nac-benefits#section9
https://www.lifeextension.com/magazine/2010/5/n-acetyl-cysteine/page-01
I personally used to take NADH every day without fail – it aids in the conversion of energy from our mitochondria which gets worse as we age (surprise…). I have been happy with this: Now NADH with D-Ribose
https://blog.bulletproof.com/nadh/
In place of NADH, I now take NMN on the daily. Dr. David Sinclair (the author of Lifespan) recommends it as a key player for healthy longevity.
An additional supplement I have added into rotation lately is PQQ – which will actually grow new mitochondria and help with many issues such as prediabetes. This is the one I have tried: Doctor’s Best PQQ
https://draxe.com/pqq-supplement/
https://www.lifeextension.com/Magazine/2016/4/How-PQQ-Protects-the-Brain/Page-01
https://www.ncbi.nlm.nih.gov/pubmed/24231099/
Take a high quality fish oil! We take Nordic Naturals…brain health/promotes healthy bacterial growth in the Gut
I will not go without hydrolized collagen every day and personally believe no one with joint problems should. We simply don’t eat enough organ meat/connective tissue anymore. This is what we take in our smoothies. It is tasteless. I add some to my coffee also:
Great Lakes Collagen Hydrolysate
I think as a whole everyone’s safest bet is to eat a variety of fermented foods and fiber to feed your gut because at this point scientist are not sure what all the probiotic strains are or do and taking a probiotic now is like a big guessing game (some strains have both benefits and downsides). That being said I do feel there is not enough contact and ingestion of probiotic bacteria for most people I know. So I do personally do use these probiotics:
Swanson Ultimate Probiotic Formula
Pro-Kids ENT Children’s Oral Probiotic
Activated Charcoal works great for indigestion/gassiness – Also, If you feel you have eaten something “off” try this also as it binds to many pathogens…
**NOT WITHIN TWO HOURS OF ANY MEDICATION. IF YOU ARE ON NECESSARY TIME RELEASED MEDICATION DO NOT TAKE **
I have used Swanson Activated Charcoal and Bulletproof Coconut Charcoal and like them both.
This is an intersting article on Mind Body Green on the many benefits of activated charcoal: 7 Reasons to Always Have Activated Charcoal on Hand
I have found that for some reason activated charcoal helps with anxiety – I cannot explain why. If I am having trouble sleeping it helps me to take a capsule (500-1000 mg) at night. I found this out by accident and have not been able to connect how this works, I believe it either latches onto cortisol in some way or balances my microbiome in a way that helps reduce anxiety, though the effects are so immediate I think it has more to do with latching onto cortisol.
Resistant Starch is a good starting place, along with probiotics, for rebalancing your GI system. I have experimented with Bob’s Red Mill Potato Starch and green bannana flour. I have found both to be excellent at balancing. I added resistant starch primarily to feed the good microbes in my lower GI track that need and thrive with tons of fiber.
The latest research popping up everywhere keeps focusing in on fiber as the key to creating a healthy GI balance. I found the green banana flour not as palatable as potato starch but there are lectins in potato starch that I am fairly certain I am sensitive to and I felt in my finger joints. When I swithched to the banana flour the joint achiness stopped. You determine what works best for you 🙂
Chris Kresser Resistant Starch
Of Course – a good all around multivitamin and zinc should be on all our lists!
This is a good intro to what you need to know about zinc.
I am sure there is more I have forgotten – but that is the basics
Enjoy!
Naomi
PS. As an Amazon Associate I earn from qualifying purchases. But that did not influence any items on the above list. Where things were not available through Amazon I linked elsewhere. Like all else – do you’re own research until you are satisfied!
Simply Regenerative 