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Supplementation is one of the pillars for Health Optimization and Longevity in the Holistic Wellness Protocol, which I recommend to my clients.
There are several uses for supplements, one of which is the substitution for nutrients that are no longer present in modern food. Some people may claim that a healthy diet is sufficient to get all the nutrients, but I disagree. Even when you eat healthily, there is still a high risk of getting suboptimal amounts of vitamins, minerals, and other micronutrients. In today's world, it is impossible to obtain all necessary microelements, vitamins, and nutrients from food alone because soil depletion has rendered much of our food supply devoid of many nutrients necessary for full function and health in humans.
Deficiencies of vitamins and minerals - lack of nutrients - are a huge stress on your body, which in the long term can significantly undermine your health. Many systems and organs will not function optimally without the correct level of nutrients. You should take a sufficient dose of nutrients in the form of high-quality natural organic supplements and superfoods daily throughout your whole life.
All supplements you take must be derived from all-natural ingredients, nothing artificial, be free of chemicals such as insecticides, pesticides, herbicides, and so on. Ideally, they have to be stored in non-plastic packages, no plastic capsules, and bottles. They must also be made in a way that maintains a high level of bioavailability. The higher the bioavailability of your supplement, the more of the microelement is actually absorbed and used by your body.
Avoid Synthetic Supplements. They are more likely to contain hidden, toxic ingredients. Even though synthetic supplements may have higher concentrations of vitamins, they aren’t absorbed or excreted properly by the body. That means you can end up with a toxic buildup of vitamins in your liver that your body can’t even use.
In this article, I suggest some high-quality supplements and superfoods in the right form. For example, Purium is not only using all certified organic ingredients and non-plastic capsules but is also on a mission to reduce plastic waste by transitioning into biodegradable Terra Pouch packaging, eliminating plastic scoops, and converting to stainless steel accessories.
Is blood testing for vitamin and mineral deficiencies necessary? What about genetic tests?
Although I am a big advocate for a comprehensive functional assessment with selected labs, I do not rely on blood test results recommendations in terms of vitamins and minerals. Some vitamin and mineral levels cannot be accurately assessed or are measured in the wrong way. It is often the case that you can be deficient in magnesium, vitamin B12, iodine, calcium, iron, and other minerals and vitamins while still having 'normal' levels of these according to your blood test.
For example, magnesium is measured in the blood serum, but most magnesium is found in the cells and in the fluid between the cells, not in the blood. So you can have 'normal' magnesium levels but still be magnesium deficient.
For DNA testing, this is even worse. For example, a DNA test looks at one tiny part of a gene that has been associated with an increased risk of vitamin B deficiency, but there could be many other variations in the same gene or in other genes that perhaps reduce your risk of vitamin B deficiency but are not looked at or are not even known (yet).
There are some exceptions, like Vitamin D levels. Deficiencies of vitamin D can be tracked relatively accurately with a blood test. But then there is another problem: the cutoff values most labs use are too low. They will say your vitamin D levels are 'good' because they are higher than 20 or 30 ng/ml. But studies show that ideally, vitamin D levels should be much higher for optimal health, like 50 ng/ml, or even 90 to 150 ng/ml.
The cutoff values that labs use to determine deficiencies are not the ideal cutoff values: they are often based on population averages. In other words, if many people are deficient in a specific biomarker, often such levels will be considered 'normal.' These cutoffs are not based on optimal values for a long, healthy life. It’s almost impossible to really test accurately for vitamin and mineral deficiencies. The best way to address this issue is just to supplement with vitamins and minerals so you are sure you have enough of them.
Most officially Recommended Daily Doses of vitamins and microelements are too low.
You should know that the officially recommended dietary allowances of vitamins and minerals, as defined by governments, are often just the bare minimum you need to take in to not become sick. They do not tell you what the best amounts are for a long, optimal, healthy life.
Most of these official recommendations are also based on old studies in which volunteers were deprived of a specific vitamin or mineral. Scientists then waited a while until people became sick, and then determined the minimum dose you would need to prevent this.
So these recommended daily intakes are what you need to take on a daily basis to not become sick after a number of months (the duration of the study). They do not tell you the ideal amounts you need to stay healthy and slow down aging for decades to come.
We need supplements our whole lives, and even more when we are older and suffer from age-related malabsorption issues and changes that hinder us from properly using these important vitamins and minerals.
What are some vitamins, minerals and micronutrients everyone should take?
Vitamin A
Vitamin A is important for skin health, metabolism, our eyes, our bones, and even for stem cell maintenance. There are two forms of vitamin A: vegetable 'vitamin A,' called carotenoids, found in vegetables like carrots and pumpkin. The other form is animal vitamin A, called retinoids, found in animal products like liver and egg yolks. Carotenes are converted in our body into retinoids, which carry out the many functions of vitamin A.
A good source of Vitamin A is ZinC-ADE by Purium, which includes a sufficient dose of Vitamin A - 900 mcg RAE, and Power Shake by Purium, which includes 650 mcg of Vitamin A.
Some studies have shown that administering very high levels of carotenoids does not easily increase levels of retinoids (animal Vitamin A). Therefore, I suggest including liver and egg yolks in your diet as natural sources of vitamin A in the Retinoid form.
Vitamin B Complex
B vitamins play a crucial role in metabolism, brain health, nerve health, and immune system health. In fact, B vitamins are involved in most important cellular processes, such as ensuring the smooth running of the Krebs cycle, which fuels all life, creating DNA, and maintaining the epigenome. A vitamin B complex contains all B vitamins, including vitamin B1, B2, B3, B4, B5, B6, B7, B9, and B12.
The official recommended dietary allowance of vitamin B12 is around 2.4 mcg in many countries. However, this is the 'minimum' amount needed to avoid becoming sick after a few months or years, preventing serious complications such as anemia, fatigue, or cognitive problems.
Additionally, many people do not absorb vitamin B12 well, especially as they get older. For example, atrophic gastritis affects at least 10 to 30 percent of people older than 60, leading to malabsorption of vitamin B12. So, they would need far more vitamin B12 than advised by governments.
In fact, The Linus Pauling Institute at Oregon State University recommends that individuals older than 50 take at least 100 to 400 mcg per day of supplemental vitamin B12.
Natural organic superfoods rich in vitamin B12 is Spirulina by Purium, which also provides additional benefits. It is nutrient-dense, packed with Iron, vitamin C, B vitamins, Protein, and loaded with marine Omega fatty acids.
Additionally, I supplement with METHYL B-COMPLEX by Quicksilver Scientific. It consists of a high-quality complex of B vitamins, including 500 mcg of Vitamin B12 (as Methylcobalamin) in a daily dose of 2 pumps. It's packaged in a glass bottle and equipped with a convenient pump. Use promo code SMILA for a discount.
Vitamin C
Vitamin C has a diverse role as an antioxidant, protecting immune cells against intracellular ROS production during the inflammatory response. Moreover, it can improve mitochondrial function. Vitamin C also stimulates autophagy, the breakdown of proteins and other waste materials that accumulate in our cells, playing a crucial role in aging.
Vitamin C can positively influence the epigenome. It's a hugely complex system that ensures only liver genes are active in liver cells, not in skin or brain cells, for example. As we age, the epigenome becomes more dysregulated. Genes that should be switched on are turned off, like housekeeping genes, while some genes are activated that should remain switched off, such as cancer-promoting genes or pro-inflammatory genes.
In other words, vitamin C is much more than just an antioxidant. Studies have shown that antioxidants don't extend lifespan. Likely, the health benefits of vitamin C are exerted through mechanisms beyond antioxidant function, such as epigenetic, mitochondrial, and autophagy mechanisms.
I suggest Liposomal Vitamin C by BodyBio. Their liposomal technology is clinically proven to have 3-6x better absorption than a traditional liquid liposomal formula. The daily dosage is 1000 mg, with each capsule containing 500 mg. You can take 2 capsules at once or 1 capsule in the morning and 1 capsule in the evening, with or without food. You can get it at a 15% discount via my link or use promo code SMILA at the checkout.
Calcium
Calcium is vital not only for your bones but also for nerve conduction, brain health, and numerous other processes in the body. It’s important to ensure you consume enough calcium daily.
Usually, dairy is considered the primary food source of calcium, but if you, like me, don’t drink much milk or consume cheese, you might be at an increased risk of not taking in enough calcium.
Many people, often unknowingly, cannot tolerate milk, cheese, and other dairy until they test for Food Sensitivities. Moreover, even those who consume dairy, struggle to reach the required levels of calcium.
Therefore, consider taking calcium supplements, around 1,000 mg per day, divided into two doses. Taking too much calcium at one time can create a high peak in the blood, potentially accelerating the calcification of blood vessels.
For proper calcium absorption, you also need to take a sufficient dose of Vitamin D3 and K2. Vitamin D ensures the proper uptake of calcium, while vitamin K ensures that the calcium ends up in the right place – in your bones, not in your arteries, which could contribute to vascular calcification.
A natural organic superfood rich in calcium is Green Spectrum by Purium.
As we discuss calcium, I want to introduce Calcium/Magnesium Butyrate by BodyBio, a supplement consisting of 160 mg daily value of calcium. Butyrate is an essential end product of a healthy microbiome, primarily fueling your gut cells, strengthening the gut lining, and healing leaky gut. BodyBio Butyrate is available in two unique formulations: Calcium/Magnesium Butyrate and Sodium Butyrate. I prefer Calcium/Magnesium Butyrate. You can get a 15% discount via my link or use promo code SMILA at the checkout.
Vitamin D3
Vitamin D can extend lifespan. Higher levels of vitamin D are associated with a lower risk of heart disease, autoimmune diseases, improved brain health, and a better-functioning immune system.
Many governments advise 400 to 800 IU of vitamin D per day, while many vitamin D researchers claim you need at least 2,000 to 4,000 IU per day. I would recommend taking at least 2,000 IU per day. The risk of excess accumulation of vitamin D is negligible with this amount. Make sure it’s vitamin D3, and not vitamin D2 – the vitamin D3 variant works better.
My recommendation for a Vitamin D3 source is EMULSIFIED LIQUID VITAMIN D3 + K2 MK7 Liposomal Supplement by Quicksilver Scientific, use promo code SMILA for a discount. It contains 62.5 mcg of D3, equivalent to 2,500 IU. It's packaged in a glass bottle and equipped with a convenient pump. Additionally, it consists of vitamin K in the highly bioavailable form of K2 MK7. A perfect combination, and high quality.
One more great source of D3 is the superfood ZinC-ADE by Purium. It contains Algal D - plant-source vitamin D3, 30 mcg of D3, equivalent to 1,200 IU. You can take 2 capsules in the AM upon waking and 2 capsules in the PM prior to bedtime.
Additionally, making Vitamin D intake enjoyable is possible! The organic, plant-based MVP Family Chocolate by Purium, includes 12 mcg for daily dosage. It is not a sufficient daily dose, but it serves as an additional source of D, especially for children. Additionally, this zero-sugar, delicious chocolate flavor is a valuable protein source.
Regularly monitoring your Vitamin D levels is advisable. As I mentioned above, deficiencies of vitamin D can be tracked relatively accurately with a blood test. You can order a home test from this link. Use promo code Smila for a discount. However, you should disregard their range, which suggests that 30-50 ng/ml is normal, and aim for at least 50 ng/ml, or even 90 ng/ml.
Vitamin K2
Vitamin K is important for bone health, as well as for skin and metabolism in general. Vitamin K can even reduce wrinkles. Often, people with a vitamin K deficiency have wrinklier skin and a greater risk of osteoporosis. You need to take vitamin K together with vitamin D. Vitamin D ensures the proper uptake of Calcium, while vitamin K makes sure that the calcium ends up in the right place: in your bones and not in your arteries, which would contribute to vascular calcification. A recommended vitamin K dose is at least 180 mcg per day, ideally vitamin K2, not vitamin K1 or other different vitamin K2 variants like vitamin K2-M7, vitamin K2-M6, vitamin K2-M9, etc.
As mentioned above, the EMULSIFIED LIQUID VITAMIN D3 + K2 MK7 Liposomal Supplement by Quicksilver Scientific includes vitamin K in the highly bioavailable form of K2 MK7. Use promo code SMILA for a discount.
Green Spectrum by Purium is a good natural source of Vitamin K.
Vitamin E
Vitamin E is often touted as an anti-aging substance. However, being an antioxidant, it's noteworthy that most antioxidant supplements do not extend lifespan.
Various well-conducted studies on vitamin E have shown that it does not extend lifespan. In humans, a high intake of vitamin E was actually associated with an increased risk of dying (R,R,R,R) and cancer (R). Some reasons for this are that vitamin E, as an antioxidant, lowers the cell's own antioxidant defenses and enzymes, thus accelerating aging.
Another factor to consider is that most supplements contain only one form of alpha-tocopherol, while in nature, there are eight different forms of vitamin E (beta-tocopherol, gamma-tocopherol, alpha-tocotrienol, beta-tocotrienol, and so on). Taking excessive amounts of one form of vitamin E can hinder the absorption of other vitamin E forms (as they use the same transporter in the gut).
Moreover, the vitamin E in most supplements is synthetic, and some scientists believe that synthetic vitamin E has different effects on the body than the natural vitamin E found in foods like hazelnuts, almonds, sunflower seeds, salmon, avocado, and others.
Therefore, I recommend obtaining vitamin E from food or superfoods. For example, just 2 ounces of almonds contain 10 mg of Vitamin E, which meets the Recommended Dietary Allowance. It is the highest amount found in any tree nut.
If you have allergies or food sensitivities to almonds or simply prefer not to eat them every day, there is also a good amount of Vitamin E from sunflower, which is also natural vitamin E in ZinC-ADE. If you choose ZinC-ADE as the source of Vitamin A, you automatically consume a sufficient dose of Vitamin E.
Glutathione
Speaking of antioxidants, Vitamin C and Vitamin E are not the most powerful antioxidants. Coenzyme Glutathione stands out as a potent antioxidant, serving as a powerful liver detox agent and immune support. Your body produces less of it as you age, and it needs to penetrate the cells to effectively function.
Given that glutathione is a valuable ally in healthy aging, immune function, and detoxification, I often recommend Liquid Glutathione by Quicksilver Scientific. Use promo code SMILA for a discount.
While conventional glutathione supplements often have poor bioavailability, the liposomal delivery of Quicksilver Scientific begins flooding the body with nutrients and botanicals upon contact with the tongue. Take 2 pumps on an empty stomach, at least 10 minutes before meals, and hold it in your mouth for 30 seconds before swallowing. Liquid Glutathione by Quicksilver Scientific also contains Phosphatidylcholine (from purified sunflower seed lecithin), which is the next important supplement in my list, albeit in a small amount - 75 mg.
Phosphatidylcholine (PC)
Phosphatidylcholine, often misunderstood and referred to as the “forgotten, fat-soluble B vitamin,” is the cornerstone of membrane lipid therapy. It has been shown to support optimal energy production by fortifying mitochondrial composition. Additionally, PC supports healthy bile flow, liver function, and brain function. Choline, a vital nutrient for the brain, serves as a building block for acetylcholine, a neurotransmitter, and contributes to the formation of brain cell membranes.
Choline is crucial for epigenetic maintenance, determining gene activity in the epigenome. As we age, the epigenome tends to become dysregulated, contributing to the aging process. Choline is also essential for preventing DNA damage, as deficiencies in choline can lead to an increase in DNA strand breaks. I recommend a daily intake of up to 550 mg of PC.
MEMBRANE MEND by Quicksilver Scientific, consisting of 460mg of Phosphatidylcholine from highly purified phospholipids, along with other ingredients supporting the health and function of cell membranes while reducing inflammation, is a reliable option. Use promo code SMILA for a discount.
If, for any reason, you prefer a pure liposomal phospholipid complex without additional ingredients, a high-quality alternative is BodyBio PC , you can get a 15% discount via my link or by using promo code SMILA at checkout.
Coenzyme Q10 (CoQ10)
Coenzyme Q10 (CoQ10), also known as "ubiquinone," is an antioxidant molecule found in nearly every cell in the body. It aids in energy production and helps prevent cell damage. CoQ10 is essential for producing ATP, the universal energy currency of our cells, making it a key component in supporting overall health. Observational studies have shown a link between blood sugar and CoQ10, indicating that individuals with higher blood sugar levels or diabetes tend to have lower CoQ10 levels than healthy participants. Controlled trials have demonstrated that CoQ10 supplementation resulted in lower glucose and hemoglobin A1c levels.
CoQ10 levels naturally decline with age but can be increased through foods such as fatty fish, organ meats, nuts, and poultry, as well as supplements like Antioxidant Coenzyme Q10 Liposome Liquid Supplement by Quicksilver Scientific. Use promo code SMILA for a discount. Some individuals have reported trouble sleeping after taking CoQ10, so it is best to take your supplement in the morning.
Omega-3 Fatty Acids – With Low Totox Values
We are currently facing a pandemic of omega-3 fatty acid deficiency, which contributes to an increased risk of heart disease, depression, neuropsychiatric disorders, Alzheimer’s disease, and macular degeneration (a prevalent age-related eye disease). Omega-3 fatty acids reduce inflammation, enable the immune system to carry out its tasks, and help the brain and eyes function properly. While many governments recommend eating fatty fish twice per week, this is often insufficient. Ideally, individuals should aim to consume fatty fish at least four times per week and additionally supplement with omega-3 fatty acids, with at least 1000 mg of pure omega-3 (DHA + EPA) per day.
When purchasing omega-3 fatty acid supplements, ensure they are of high quality, meaning the omega-3 fatty acids are pure and have not oxidized significantly (low “TOTOX” value - Total Oxidation Value, describing the total oxidative load to which a fat or oil has been exposed). Find more about the risks of fish oil consumption in my blog post.
To get all the benefits from DHA and EPA Omega-3s, I recommend the following options:
Krill oil: Many good ones come from Norway. Krill oil is more bioavailable and doesn’t give you fishy burps (which is actually a sign of rancid fish oil). Look for krill oil with the right ratios of Omega-3, which are 60-85% EPA and DHA.
BodyBio Fish Oil: You can get a 15% discount via my link or use promo code SMILA at checkout. It is pure, non-oxidized, with a high EPA ratio of 3:1. Processed using Supercritical Fluid Extraction (SFE), a method that utilizes carbon dioxide to extract delicate polyunsaturated oil from fish while keeping temperatures low, SFE prevents the degradation of fish oil by heat and oxygen, ensuring the highest quality and concentration with 420 mg of EPA/DHA in each 500 mg softgel. I recommend taking 2 softgels per day.
Magnesium
Magnesium is a crucial mineral involved in hundreds of enzymes and chemical reactions, playing a key role in proper muscle contractions, including your beating heart, nerve conduction, and DNA stabilization. Adequate magnesium intake is associated with a reduced risk of heart disease, dementia, and type 2 diabetes.
Ideally, individuals should aim to consume at least 300 mg of magnesium per day. Unfortunately, many magnesium supplements contain magnesium oxide, which is not the most effective form. A superior form is magnesium malate, primarily because malate is also a vital substrate for the Krebs cycle and may contribute to extending lifespan.
I recommend H2 ELITE® by Quicksilver Scientific, use promo code SMILA for a discount.
It is a Molecular Hydrogen water additive designed to support energy and metabolism. Each tablet delivers 80 mg of magnesium malate in a proprietary hydrogen base. Simply drop one tablet in a cup of pure water (12-16 oz), wait for it to dissolve, stir if necessary, and drink immediately. Repeat 3-4 times daily to achieve a daily intake of 240 - 320 mg.
Additionally, this supplement is great because molecular hydrogen tablets generate millions of tiny nano bubbles that provide the body with nature’s purest antioxidant. This mild yet powerful solution supports metabolism, energy, detox, cognitive health, and a balanced inflammatory response.
Another excellent source of magnesium is Ionic Elements by Purium. Purium’s Ionic Elements is a unique combination of fulvic acid and ocean trace minerals. Using a rare source of humic and fulvic base, this proprietary (acid-free) refining method accelerates the concentration and purity of the fulvic acid, leaving a fresh, clean taste.
I recommend adding Ionic Elements to your Power Shake by Purium, which also contains other essential nutrients and trace elements such as Magnesium, Manganese, Iron, Iodine, Zinc, Selenium, and Copper.
Zinc – Not Too Much, Not Too Little
Zinc is an essential trace mineral, meaning it cannot be produced or stored in the body, necessitating its intake through diet or supplements.
Zinc performs various miraculous roles in the body, including gene expression, protein synthesis, DNA synthesis, wound healing, growth, and immune function, contributing to over 200 enzymatic reactions.
An ideal daily intake is 10 to 15 mg of zinc. Caution is needed as excessive zinc can have adverse effects; hence, staying within this recommended range is crucial. If you supplement with zinc, ensure concurrent copper intake, as zinc inhibits copper absorption.
ZinC-ADE by Purium contains 11 mg of zinc, complemented by a smaller amount in your Power Shake (2.2 mg), preventing overdose concerns.
Copper – The Sh(In)A Friend Of Zinc
Copper, often underrated, plays a vital role in health, demonstrating significance in reducing the risk of heart disease and diabetes. It also contributes to collagen production, promoting skin health and appearance.
With functions in every tissue, copper supports bone strength, immune and heart health, brain function, energy, hair and skin pigmentation, cellular health, red blood cell count, and helps prevent free radical damage.
The recommended daily intake is 2 mg of copper. It becomes crucial when taking zinc supplements, as zinc inhibits copper absorption, potentially leading to a copper deficit.
Including Ionic Elements by Purium to your Power Shake by Purium ensures healthy copper levels.
Iron
The copper and iron duo is responsible for maintaining healthy red blood cells. Certain individuals, like pregnant women or those with specific conditions, may be prone to low iron levels, making supplementation more critical.
Avoid taking iron with calcium tablets, as they inhibit each other’s uptake. A maximum of 45 mg per day is recommended, divided into different doses for optimal safety.
Power Shake by Purium contains 5.2 mg of iron in the daily dosage. Additionally, incorporating Spirulina by Purium, a natural superfood rich in iron, further supports your iron intake without risk of overdose.
Iodine – Ideally Together With Selenium
Iodine is crucial for metabolism, immune system health, and brain function. Inadequate iodine increases the risk of thyroid problems and metabolic issues. Government mandates iodine in bread, but it might not suffice, especially for those consuming less bread.
Iodine and selenium work synergistically. Selenium intake is associated with reduced cancer and Alzheimer’s disease risk.
Green Spectrum provides a natural source of Iodine, while Ionic Elements offers Selenium.
Other vital trace elements in Ionic Elements include manganese (Mn), crucial for various enzymatic processes, and chromium (Cr) that enhances insulin action.
Amino Acids
Amino acids are essential; they enhance workout performance, promote recovery, and contribute to building lean muscle while aiding in fat burning, thus promoting metabolic health. They may also help Increase elasticity (tighten skin) and improve mental acuity.
I recommend Super Amino 23 by Purium. These 100% pre-digested vegan protein tablets are featured in the Physician's Desk Reference for their ability to rapidly absorb protein into the bloodstream within 23 minutes.
To strengthen your cell's membrane and enhance cellular regeneration, consider the following strategies.
Additional supplements for supporting specific areas of concern:
VISION
IMMUNITY
BRAIN
SKIN
MOBILITY
SLEEP
GUT
ENERGY
CARDIO
Beyond all the supplements I mentioned above, additional supplements may be required in the protocol for specific purposes such as detox, parasitic eradication, gut healing or supporting other areas of concern. Feel free to Book a Consultation with me if you wish to undergo a functional assessment with selected labs. You'll receive a holistic wellness protocol, including customized supplementation based on your unique metabolic fingerprint. Join the Ultimate Wellness retreat to learn scientifically based strategies for preventing disease and supporting your vibrant health naturally.
Warning: Consult a medical doctor before taking any nutritional supplements mentioned. If you are pregnant, nursing, have or suspect a medical condition, or are taking any medications, please consult a doctor before acting on any of my recommendations.
Sending Optimal Health & Ultimate Wellness,
Julia Smila, FDN Practitioner & Pranic healer.
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