Why Take Supplements? And Which Ones Should I Take?

by | Jan 12, 2023 | All | 1 comment

Your body needs vitamins, minerals to maintain normal cell function, support the immune system, maintain your metabolism, and to have overall health and wellness. Vitamins and minerals are also essential to brain health, good moods and better sleep.When you don’t get enough essential nutrients, your body functions are impaired, important reactions in your body can’t work right, and your health (mental and physical) is adversely affected. Even if you consider yourself a healthy eater and nutrition expert, you will still fall short on some nutrients.

Multiple studies, dating as far back as 1936, have found that the soil of farmland all across the globe is deficient in micronutrients, meaning that the fruits and vegetables grown in that soil are pretty low in nutrients.

Researchers have compared nutritional analysis from foods from 50 years ago to produce eaten now. (https://www.bbc.com/future/bespoke/follow-the-food/why-modern-food-lost-its-nutrients/)

Their findings showed that the mineral content of cabbage, lettuce, spinach, and tomatoes had depleted from 400 milligrams to less than 50 milligrams throughout the twentieth century. That’s pretty significant, I’d say.

The fact is, even if you ate a perfect diet with all the healthiest foods, our soil cannot provide that amount of nutrients. You just couldn’t eat near enough food to get the vitamins and minerals you need in a day. And that’s just the bare minimum for what you need.

According to a recent report from the CDC and the U.S. Department of Agriculture (USDA):

·       9 out of 10 Americans are deficient in potassium

·       7 out of 10 are deficient in calcium

·       8 out of 10 are deficient in vitamin E

·       50 percent of Americans are deficient in vitamin A, vitamin C, and magnesium

·       Over 50 percent of the general population is vitamin D deficient, regardless of age

·       90 percent of Americans of color are vitamin D deficient

·       Approximately 70 percent of elderly Americans are vitamin D deficient

Certain health conditions, such as menopause, increase the need for specific vitamins and minerals. What does a woman going through menopause need?

1. A comprehensive multivitamin/mineral supplement–A comprehensive multivitamin/mineral supplement is important to fill any gaps in nutrition. However many people need higher dosages of particular vitamins/minerals than even a good multivitamin can give.

2. B complex vitamins–Most all people get far too little B vitamins. B vitamins are water soluble and easily depleted, especially if you are active, drink alcohol, are stressed or not absorbing them well.

B vitamins have much to do with energy levels, sleeping, mood stability, and mental focus. B vitamins are especially important to help prevent anxiety and depression.

Women going through menopause can definitely benefit from B complex vitamins, especially B6 which helps alleviate depression and anxiety. B vitamins have been shown to decrease hot flashes as well.

Over half the population has a genetic variant that cannot process regular forms of folate and vitamin B12, and since we don’t all do genetic testing, it’s important that everyone take methylfolate and methylcobalamin forms in their B vitamins.

3. Vitamin C is another water-soluble vitamin that is easily depleted. Vitamin C helps strenghen the immune system to fight off infectious diseases and even cancer. Vitamin C works with collagen to help support the structure of the skin and prevent wrinkles, and is necessary to make cortisol. When cortisol is depleted it lowers progesterone even further. Women going through menopause burn up vitamin C.

4. Omega 3s are an essential fatty acid necessary for brain and nerve health. Omega 3’s lower inflammation and reduce menopausal aches and pains. Omega 3’s are also important for immune function, to protect the cardiovascular system, to keep bones strong and protect the skin and other body systems from cancer.

5. Magnesium–Magnesium is essential in over 300 important processes in the body. Most of the population ~80% or so are deficient in magnesium. Magnesium is necessary for brain health and good moods, relaxation and sleep, and prevents osteoporosis. Magnesium is actually more important than calcium for bones.

6. Vitamin D3 and Vitamin K2–Research shows most of us are low in vitamin D3 and K2. Health and wellness benefits of Vitamin D3/K2 include bone health, immune support, cancer prevention, energy mood and brain support. Taking Vitamin D3 with Vitamin K2 helps to ensure the calcium transported by the Vitamin D is absorbed by your bones where it’s needed, rather than accumulating in deposits in your arteries.

7. Digestive Enzymes– As we age, our digestive enzymes become less efficient. In addition, menopausal hormones can cause an increase in food sensitivities and allergies, so a digestive enzyme can help prevent unpleasant reactions, such as bloating, cramping, gassiness, and diarrhea.

Please Note: Please consult with your physician or health care provider when starting ANY new supplements–especially if you are on medication or being treated for any medical condition.


About Catherine Ebeling: I am Catherine (Cat) Ebeling. I am an RN with a Masters of Science in Nursing and Public Health. I have been studying diet, fitness and health for the past 30+ years–in addition to my clinical nursing experience, which includes anti-aging, preventative, regenerative medicine and bioidentical hormone therapy. I have had a life-long fascination with diet, fitness and nutrition, and have learned how to biohack my genetic capacity. I realized that we, as humans, have the ultimate power over our bodies and our health. Wanting to learn even more about human biology, nutrition, health and disease, I went back to school to study for a BSN in nursing. I just recently completed my MSN (at age 60). I’ve written six books on diet and health that have sold thousands–and even hundreds of thousands of copies all over the world through “The Nutrition Watchdog” publishing. I am an expert on diet and health and want to share that knowledge with you. I can be reached at caebeling@gmail.com or 314-369-6400 or on FB Instant Messenger.

1 Comment

  1. S

    Don’t forget astaxanthin which every person over 10 should be taking.


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