Top supplements for every day use

Do you think our ancestors were diligent in taking daily dose of vitamin C, D or magnesium? I don’t think there was a need for taking extra supplements like we need them today. They could get enough nutrients from the food they found in nature. So why can’t do the same today? Well, first, the quality of food has changed a lot and the quantity of nutrients we get from prepacked and processed food is lower and of poor quality. Genetically modified food is striped of nutrients our cells are screaming for and it affects our gut and health in detrimental ways. Pesticides are overused in order to grow “perfect” product with a longer shelf life and don’t allow plants to suck in the essential nutrients. The water we drink has added softener which depletes the amount of magnesium naturally found in well water and untreated water our ancestors drank.


Those are just some of the reasons why unfortunately we can not get all essential vitamins and minerals from food and must do supplements. They can help deal with metabolic disorder, food allergies, eczema and autoimmune diseases.


Vitamin D  


Vitamin D is very important for multiple reasons, it helps absorbing calcium and phosphorus thus is essential for healthy bones and teeth, protects from infections and flu, reduces cancer risk and increase insulin sensitivity therefore prevents diabetes and diabetes related complications.

 There are two things to be aware when you take vitamin D and doctors usually don’t mention them, but they are very important if you want to really have benefit from taking it externally. Vitamin D is fat soluble which means you have to take it with a fatty meal not on an empty stomach! The other thing is that you should take it in the morning not before bed. Vitamin D raises levels of serotonin which is our “happy” hormone. However, serotonin decreases levels of melatonin, the hormone that helps us fall asleep.  By taking it in the morning you ensure your body high serotonin during the day and high melatonin in the evening for a nice, proper sleep.


Vitamin K2


You think our bones need just calcium, right? But in order for that calcium to get INTO bones from blood you need vitamin K2. Calcium supplements are usually poorly absorbed, and they cause calcification in the arteries. Vitamin K2 is essential for depositing calcium into the bones and reduces loss of calcium from bones, improves muscle and nerve health, improves cardiac function and reduces the risk of heart disease.

There is an abundance of vitamin K2 in organ meats but unfortunately, they are not largely consumed, and people don’t know that beef liver is the most nutrient dense food one can find. I would say” A beef liver a day keeps doctor away”!





Magnesium is a mineral essential for synthesis of protein and cellular metabolism; it is involved in over 300 biochemical processes in our body. It works great for relieving constipation, eclamptic seizures and asthma. It keeps our nerves and muscles healthy and helps with insomnia, chronic pain and fatigue. Magnesium is very beneficial for heart health by keeping our heart beat steady and blood pressure normal.


What is very important when it comes to magnesium supplement is the type of magnesium; not all magnesium forms have good resorption and pass through the blood-brain barrier. Magnesium L-threonate is the only magnesium form that passes the blood-brain barrier and improves synaptic density and quality. It is the best one to use for memory and Alzheimer’s. Another very absorbable form is magnesium glycinate which you can find in health stores or online. Please avoid magnesium oxide, which is widely sold in stores, as its resorption is poor and will most likely give you diarrhea.






Subtle signs such as white spots on the nails, salty cravings and sugar cravings after every meal, losing hair and weak immune system can point to zinc deficiency. People in US usually consume less than 10mg of zinc daily, which is far the sufficient amount our body needs for sugar metabolism and other processes where zinc plays a great role. Zinc plays a crucial role also in cell division and growth and it is important for muscle growth and repair. Zinc is involved in proper function of human body enzymes and thus supports immune system and helps heal wounds. It protects skin and muscles from aging and boosts insulin production.

Recommended daily dose for zinc should be 30-50mg but since it can cause nausea in the beginning, I would recommend starting with 15mg and then gradually increasing up to 50mg.




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