Updated: Jun 18
In a perfect world, where rainbows are aplenty, unicorns graze the fields, and the soil is rich with trace minerals - we would not need to supplement our diet. Our foods would be bursting with life, and we would be able to get all the necessary nutrients without the help of technology. Unfortunately instead of rainbows and unicorns, we have modern mono-farming methods that have completely depleted much of the earth's once rich soils. A vegetable can only be as healthy as the soil that it is grown in. In other words, “If it isn't in the soil, it isn't in the carrot”. That is why, unless we grow all our veggies in our garden with perfectly balanced soil and have access to fruit trees, fish and algae - we’re going to need some help from supplements.
Before you start taking supplements regularly, it is always a good idea to detox your body as much as possible. Eating a whole food diet helps support your system in detoxifying and I also suggest a number of ways to detox in my blog about “detoxifying your skin”. Supplementing without detoxing, is kind of like buying pristine new furniture and placing it into a dirty, cluttered house. You need to clean up first, and when everything is beautiful, move in the new furniture.
One last thing I’d like to mention - not all supplements are created equal. Just like in any industry, there are companies just trying to make a quick buck on supplements full of fillers and ingredients that don’t come from the best sources. Because of this, I always do extensive research before buying any supplement to vet where the company is from and whether they are using ingredients from the highest quality source on the market. I hope my suggestions save you the time of having to delve deep into supplement research and make the decision-making process easier for you as well!
1. Colloidal Minerals
More important than anything else, is that you're mineralized. It is estimated that 90% of Americans are mineral deficient. Without adequate minerals, the body cannot make or utilize vitamins. It is the base of the pyramid so to speak. The electricity of your heart and every vital function is dependent on minerals. Every second of every day your body relies on ionic minerals and trace minerals to conduct and generate billions of tiny electrical impulses. Without these impulses, not a single muscle, including your heart, would be able to function. Iron for your blood, sulfur for your muscles, calcium for your bones, and an aggregation of many other elements in balanced trace amounts help to ensure the proper function of your body. The only catch with minerals is that they are usually difficult to absorb. Normally minerals are in the soil, and through photosynthesis plants turn these minerals into a form that we can absorb. Like I mentioned earlier, our soil has been depleted of most of these essential minerals, so we have to get them from other sources. Due to their high bioavailability, my favorite brand of minerals are liquid minerals called Concentrace.
Spirulina is a blue green algae. Gram for gram it may be the most nutritious food on the planet. NASA has even conducted studies on Spirulina as a potential food for space travel. It is claimed that just one tablespoon of Spirulina is equal to 6-9 servings of vegetables, and is thought to contain every nutrient required by the human body, in near-perfect ratios. My favorite Spirulina is Spirulina Pacifica from Hawaii. It uses ocean water from a depth of 2000ft. If you're new to Spirulina, I personally recommend getting tablets, as the powder is an acquired taste. If you don’t mind the unique taste of spirulina, buy the powder and add a tablespoon to water or a banana smoothie and you’ll soon grow to love the taste!
3. Fish Oil DHA and EPA
Fish oil is a no brainer, or as I like to call it The Essential Quarantine Pill. It is basically a happy maker. Omega 3 fatty acids are like the bumpers in the bumper car fight against depression and anxiety. They can also improve eye and skin health, improve risk factors for heart disease, reduce inflammation, and can prevent mental decline and Alzheimers. They may even aid in giving you deep restful sleep, which in itself is the healthiest thing you can do for yourself (check out my blog on sleep for other ways to improve sleep). My preferred brand is New Chapter Wholemega™ Fish Oil because their fish oil is minimally processed and thus contains the maximum amount of health benefits. "From 100% wild-caught Alaskan Salmon, our pure Fish Oil supplements deliver the 17 whole Omegas, antioxidants and Vitamin D3 that make salmon famous. Compare with the dull, yellow hue of high-heat processed fish oils, where these beneficial compounds are broken apart, isolated, and even removed through heavy distillation and bleaching. It’s a difference you can actually see: our extra-virgin fish oil’s rich amber color is from Astaxanthin, an antioxidant naturally found in Wild Alaskan Salmon." ~New Chapter website.
4. Vitamin C
Vitamins C is probably the Nicholas Cage of vitamins, everyone has heard of him, but he’s just not that cool anymore. But hold on there because again, the source is what matters most and especially during these times - we should let the BIG C have it’s comeback. Unlike other vitamins, it has been extensively proven to boosts your immune system. It is also responsible for the production of collagen which is what gives your skin its elasticity, making you look younger. Unfortunately a lot of Vitamin C are now made in China from GMO corn. The best Vitamin C in my opinion is called Quali-C. It is made in the UK and is the cleanest, most effective Vitamin C on the market. I would aim for 1000mg-3000mg daily.
5. Vitamin D + K2
Vitamin D is basically sunshine in a pill, and thus one of the most important nutrients. Vitamin D is produced by your skin when we lay in the sun. But most of us don’t spend enough time in the sun, especially in the early morning or late evenings when the sun isn't as intense or damaging as during the middle of the day. This is why it is crucial to supplement with Vitamin D3. It pairs best with Vitamin K2. The two work hand in hand and are responsible for countless processes within the body, especially for bone health. My favorite brand is Sports Research which offers Vitamin D3 and K2 in one convenient pill. Dr. Rhonda Patrick, a renowned anti-aging researcher with a Phd in biomedical science, uses 5000 IU’s of Vitamin D daily.
There you have it! If you can manage to eat a primarily plant-based diet and take Colloidal Minerals, Spirulina, Fish Oil, Vitamin C and Vitamin D daily, your health will greatly improve! Going to the a vitamin shop, or Healthfood store and trying to select which supplements to buy can be a very overwhelming and even stressful process. "Which ones are the most important - which of the 10 brands of Vitamin C is the best?". I'm hoping this blog will help streamline this process and get you excited about treating your body like the precious miracle it is!
Please feel free to comment below with any other supplements you would add to the list! I wish you health, happiness, and a wonderful day to you all,
Dr. Alexes Hazen