March 4, 2025 • 21 mins
Can supplements truly transform your health journey? Join me, Dr. Enrico Dolcecore, as we unravel the surprising impact of nutritional supplements on achieving optimal wellness. Discover how supplements can bridge the gaps in your diet that modern food processing and environmental stressors often leave. From multivitamins to targeted nutrients like vitamins C and D, omega-3 fatty acids, and magnesium, we'll explore the science behind these essential supplements and their powerful role in maintaining hormone balance, reducing inflammation, and supporting overall vitality.
As we take a closer look at the necessity of protein to combat age-related muscle loss, you’ll learn why quality and bioavailability matter more than you think. We'll guide you on how to partner with a functional medical doctor for personalized advice, and the importance of getting tested for vitamin levels to tailor your supplementation. Whether you're a bodybuilder or just someone aiming to fill nutritional gaps, our conversation promises to provide actionable insights to enhance your health and well-being. Don't miss this transformative discussion that could redefine your approach to health.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:04):
Welcome to another podcast of Living a Full Life.
I'm Dr Enrico Dolcecori, andthis week we're going to be
going through the foundationalsupplements for a healthy diet.
Supplements play a huge role inour overall well-being because
the American standard dietdoesn't give us everything we
need and our lives are so busythat we don't graze on food all
(00:28):
day, getting enough vegetables,fruits, seeds and everything
that we need to encompass anutritional diet.
So supplements help fill thevoids around a healthy diet.
One thing I want to bring up issupplements do not fill the
void around an unhealthy diet.
One thing I want to bring up issupplements do not fill the
void around an unhealthy diet.
An unhealthy diet creates suchlarge voids that you will not be
(00:48):
able to replace anythingproperly through supplementation
.
Case closed.
What supplements do offer isfilling in the small cracks that
may not be able to be filled bya healthy diet.
For example, people that are onthe bodybuilding or fitness
trails.
What they'll end up doing ispre, pre, making all their meals
(01:11):
for the day, cooking andfocusing their, their focus,
around protein, somecarbohydrate and some fat, and
you'll think, wow, okay, they'reeating five or six of those
meals per day.
These are healthy and they'rehealthy people because they look
great, but the truth is theyneed supplements just like
anyone else, because thoserecreation of the same meals all
(01:32):
the time actually take away alot of the vitamins that they
may be missing from fruits.
They don't eat a lot of fruits.
People on the bodybuildingtrail let's be honest, there's
just too much carbohydrates andsugar in them.
On the bodybuilding trail,let's be honest, there's just
too much carbohydrates and sugarin them.
So they work around starchyfoods, starchy carbohydrates,
protein-dense meats and a littlebit of fats around that.
(01:53):
That's typically what they'refocusing on to get their macros
right.
So I use that as an examplebecause we may look at that
culture of fitness and say, wow,they're fit, they're healthy,
but really their diets are notas good as you think.
That's just one example, andI'm not picking on the people
that have horrible diets.
I mean, that's the problem.
Supplements cannot save you.
There is no, this isn't theAvengers here.
(02:14):
These supplements are not theAvengers.
They're not going to massivelychange your life, but what they
are so important on is makingsure you get the bare minimum of
these life altering supplementsthat are huge in preventing
chronic disease.
That's the whole point of thispodcast.
So what we're going to cover is, I think, the top seven or
eight supplements and I'm goingto call them supplements and not
(02:36):
vitamins, because there's amixture of things that we're
going to talk about that are notjust vitamins, but these are
probably the top seven thingsthat I think every person needs
to supplement in their diet.
They're affordable, they'reeasy to take and you should even
get your children on thathealth train so that they build
these good habits for theirfuture as well.
We need supplements basicallybecause of the nutrient
(03:00):
depletion in the modern foods,not even due to the soil that we
want to talk about in the farms, because we've cultivated these
lands so much so let's not evendive into that but just because
of the processing of our foodwe lose a lot of this.
There is this idea of vitalitythat comes from plants and the
earth and animals that they havewithin us.
(03:21):
That makes us very differentthan dead and nonliving things
like a rock.
There's this vitality, thislife force that goes through a
plant from the earth in, throughits xylums, all the way up as
it grows, transporting fluidsand minerals and nutrition to
the leaves and to the fruit andthe seeds that they produce for
(03:42):
us right To eat and all animalsSame thing with animals a living
force.
It has this force within it andI think that processing of that
process cutting down or pickingapples six months ago, freezing
them, transporting them acrossthe Atlantic Ocean, thawing them
out, putting them on a shelfeight, nine months later the
(04:02):
life force is pretty muchdepleted in that too.
So there's a whole theory andfrequency on this.
But today let's just talk aboutthe chemistry of supplementation
, the actual chemistry ofvitamins and minerals that we
need to be putting into ourbodies.
There's lifestyle factors aswell as stress, poor sleep,
environmental toxins thatincrease the nutrient demand as
(04:25):
well.
The more stressed we are, themore we need to replenish the
vitamins that we lose throughthe stress processes of hormone
imbalance and waste productsthat go through the body.
That's what ends up happeningwith high cortisol and hormone
disruptions, is we end upproducing more hormone for the
stress cycle, which requiresmore vitamins and minerals to
(04:47):
help build those hormones aswell.
So it plays a role there too.
Deficiencies can lead tofatigue, brain fog, inflammation
and, of course, diseases ifthey last long enough.
The role of supplementing andoptimizing health is to optimize
what we're already doing, butnot replacing a healthy diet,
(05:09):
just enhancing it.
That's the foundation of thispodcast.
As long as we agree on this, wecan move forward and listen to
the rest of this.
It's not replacing a diet.
You can't just say I took mysupplements, so going to
McDonald's for lunch is goodenough.
It's not, it's just not.
It's not going to work that way.
Number one and it is number oneon this list.
So the number one vitamin isgoing to be a multivitamin.
(05:33):
It covers the basics, theabsolute bare minimum of what
you need, and even though it hasa little bit of vitamin C,
vitamin D, magnesium in it, youmay need more vitamin C and
vitamin D as another supplement.
So it doesn't cover all yourbases as a multivitamin.
Remember that.
First, it covers micronutrientneeds.
(05:55):
It helps prevent the mostcommon deficiencies like vitamin
D deficiency, b vitamindeficiencies.
So by taking a multivitamin youpretty much cover your base
around a healthy diet of notbeing deficient in really
anything.
Your blood work, your labs,they will always come back
within normal range or you mightbe a little bit low on things,
but never deficient, medicallydeficient, where you need like
(06:18):
an injection of something tohelp boost that to come back up.
That's number one and thennumber two.
The number two thing aboutmultivitamins is choosing whole
food based and bioavailableforms.
Going to Walmart and picking upCentrum is not a good vitamin at
all.
It's not.
It's you're just being cheap.
Let's just be honest withourselves.
(06:38):
You went there.
You saw the price and that'swhy you take Centrum.
It's because you're cheap.
That's fine.
You can be cheap here.
You're going to love thisanswer.
If you take Centrum, stopbuying it.
Hey, I just saved you a wholebunch of money.
You're going to love me now,right?
The only reason you takeCentrum is because it's cheap.
Centrum fails on everyclassified research study
(07:00):
publication on the best vitaminsources out there, the best
vitamin companies out there.
They are dead last every singletime.
I don't even think they studythem anymore.
People who take too muchCentrum.
I can usually see the pills onan abdominal x-ray when I take a
low back x-ray and they looklike stones in the stomach
because they just don't dissolve.
They're just packed with traceminerals mostly.
(07:22):
So you're not getting the rightbioavailability forms of
nutrition.
Okay, centrum's coming after meand we're in trouble.
All right.
Number two omega-3 fatty acids.
Definitely number two on thislist.
I was going to make it numberone.
But I think multivitamin coversmore bases.
Omega-3 fatty acids come infish oil.
(07:44):
They're algae-based.
They can come from evenvegetarian sources like flaxseed
, but you're going to have toconsume a lot more oil for
flaxseed to get the same punchthat you would get with 1,500
milligrams of fish oil.
So this one supports brainfunction, neural function,
nerves, heart health and reducesoverall inflammation in the
(08:06):
body.
Omega-3 fatty acids are strongfatty acid chains that build
pretty much all of our cellularwalls in the body.
All cells, all cells are madeup of the fatty acid chains.
If we don't have good fattyacid chains, we make up the cell
bodies with bad fatty acidchains, and bad fatty acid
chains break down quickly, whichmeans that the cells won with
bad fatty acid chains, and badfatty acid chains break down
quickly, which means that thecells won't live longer, and if
(08:28):
the cells don't live longer thanwe age faster.
There you go.
Helps with mood stability andcognitive function as well.
So it's so great for the brain.
Kids need the DHA source andadults need the EPA source.
Most omega-3s will come withboth EPA and a DHA.
You'll just see a two to oneratio for adults.
(08:48):
Two parts, let's say it's athousand milligrams per capsule,
600 will be EPA and 300 and sowill be DHA For kids.
You'll see a reverse ratio ofthat of even three to one, where
it would be 700 DHA and 300 EPAfor kids, because DHA is more
(09:09):
for brain development and EPA ismore for body and peripheral
development through the centralnervous system as well, and
inflammation as well.
So it's okay, I was justbringing in the kids in there.
But omega-3 fatty acids arenumber two on this list.
Write that down, start takingit today.
Vitamin D3.
Vitamin D is essential.
(09:30):
We have a vitamin D deficiencyin our nation.
It's just the way it is.
The only way to produce vitaminD in the body is through direct
UV light hitting our skin,converting the melanocyte
process in our skin whichdarkens our skin.
That's what the melanocytes do.
In that conversion we get thiscascade of D1, d2, d3 in the
blood system, where we get D3,but we just don't get enough
(09:52):
sunlight.
Through the diet you can get itas well, but this needs to be
supplemented and you need tomaintain a 50 to 70 role in your
blood work.
Every time you get your bloodwork done, you should be in the
50 to 70 range.
Anything under 30 is consideredmedically deficient, but
anything really under 50 isdeficient, so you want to stay
in that range.
(10:13):
If you have any osteoporosisespecially women listening to
this in the history in yourfamily your mother, your
grandparents, yourgreat-grandparents if they had
any history of osteoporosis, youmay want to start taking
vitamin D3 with K2 so that theK2 pulls calcium from your diet
into your bone.
It helps convert that pathwaybetter.
(10:35):
So K2 helps calcium absorptionbetter than just taking vitamin
D.
That could be that too.
We're taking them both incombined.
There's never been a vitamin K2poisoning.
You can never take too much ofthis stuff.
There's never been a vitaminpoisoning in the history of the
world.
I don't care what you say orwhat you find on Google, I don't
believe it.
It would take massive, likeinjection injectable amount of
(10:57):
any vitamin to really cause sucha severe reaction where someone
dies and it may have happened.
But the doses that we'retelling you to take are
perfectly safe.
Nothing bad will happen.
Number four is magnesium on itsown, critical for muscle
relaxation, nerve function andsleep quality.
I never really put magnesium inmy almost 20 years of being a
(11:19):
physician.
Have I ever given peoplemagnesium as a staple every day
to take.
But it's been helping so manypeople over the last 10 years
that I'm just putting it on mylist saying just take it.
It helps relax muscles, ithelps with nerve function, it
helps with absorption into thebone for many, not just the bone
(11:40):
, it helps with absorption of alot of minerals and vitamins.
Most people are deficient andthe best forms are glycinate,
citrate or malate, and they allplay a unique role.
The malate combination istypically used over the shelf.
You can find this in moststores mainly for like pain
People have like muscle pain.
They give them that.
The citrate is covered to helpabsorption and the glycinate is
(12:05):
a coating that they put on thereto help for people to not get
diarrhea.
So citrate is something yougive people not only for muscle
relaxation, but it can help withbowel movements, help get
motility going, and we give thisto kids.
The magnesium citrate,glycinate is covered to help
make sure that we don't getdiarrhea if we do take the
magnesium, in case we'resensitive to that.
(12:26):
So those are just some of thethings you may run when you go
to buy all these supplementstoday, because you listen to the
podcast, right?
So that's what to watch out for.
So magnesium is absolutelygreat to take.
Even though you'll seemagnesium on the side of your
multivitamin, you'll see it onlybe like five milligrams, but
when you get to the magnesiumsources you may get 80 or 90 in
(12:46):
a pill from that.
Then you can see the volume isdifferent than what you need.
Number five probiotics.
We need this for gut Supports,gut health, digestion, immune
function.
If you want to learn more aboutprobiotics, listen to last
week's podcast on probiotics.
We dove right into justprobiotics and that's what led
us to this one.
So gut microbiome impactseverything from mood to
(13:07):
metabolism.
Probiotics help support our gutflora and everyone should be
cycling probiotics through theirdiet at all times.
Protein Again.
This one snuck into my topseven because we're just protein
deficient and sarcopenia isshowing up in the senior
(13:28):
population now and the babyboomers and even the Gen X that
are starting to get into their60s.
They're showing sarcopenia atthe highest levels ever.
People are going in with somuch muscle wasting now because
of our sedentary lifestyle.
The baby boomers were probablythe last ones on the farms and
(13:49):
doing some hard work, but manyof them got into clinical work
and office work early on intheir careers and many of them
went to offices and then, forsure, after Gen X and
millennials, for sure, we're allsitting at desks, but they're
the first ones to do that.
So now that we're seeing themat the end stages of their life,
the amount of sarcopenia iscrazy.
(14:10):
So protein is important tosupplement into the diet because
it's hard to eat that muchprotein.
So whey, plant-based orcollagen or a combination, all
work.
They support muscle growth,recovery and overall metabolic
health.
This increases the metabolismin the body.
By eating protein helps withover obesity, helps decrease
(14:31):
weight.
It helps so many differentthings.
It's smart to put into thethings that we need on our
supplement chain.
Collagen is great for skin,joints and gut.
Lining and cycling betweenthese can be great for you and I
highly recommend it.
It's an easy way.
The average American eats 80grams of protein per day.
You're supposed to be eatingabout one gram per pound of body
(14:54):
weight.
So take your body weight.
That's how much protein.
You people are coming in waytoo short per day on protein
because for breakfast they'lleat carbs, for lunch they might
have some turkey in theirsandwich, or some chicken right,
maybe, or a hamburger patty,and then for dinner, whatever
meat you cook, you add up thelunch and the dinner, it's not
enough protein.
They're getting 30, 50, 80grams of protein per day, so low
(15:18):
when they need a hundred gramsmore.
Many of them need a hundred.
How are you going to get ahundred grams more protein?
A few scoops of a whey protein?
You're on your way to a hundredplus grams of protein per day.
That's how that works.
Number seven so that's how thatworks.
Number seven electrolytes.
(15:38):
Electrolytes this is the firsttime ever I've put electrolytes
into my daily supplement routineon a podcast, but it just makes
sense.
It's essential for hydration,nerve function, preventing
muscle cramps especiallyimportant for those on low carb
or fasting diets as well.
Electrolytes are probably thesecond most common reason that
people get headaches and musclepain is because they're just not
(16:01):
getting the right minerals inthe body.
And a multivitamin doesn'tcover all those bases.
And by drinking electrolytesthe absorption process is very
different than trying to breakdown a capsule or break down
food.
It's very quick, it's fast, itgets into the bloodstream
quicker and it hydrates the bodybetter.
Electrolytes are mainly a fancyway of saying salt water.
(16:28):
So by drinking the salts thatare in there sodium, potassium,
magnesium that are in the waterthat you drink or in the drink
that you're getting theelectrolyte.
It helps pull and retain waterback into the body.
Drink that you're getting theelectrolyte.
It helps pull and retain waterback into the body, so it's
actually a hydrator and that'sbetter than just drinking
straight water.
And last but not least, but onthe bottom, there is B-complex
vitamins, just to cover yourbases, because a multivitamin
(16:49):
won't do it all.
B-complex vitamins supportenergy production, nervous
system health.
Vitamins support energyproduction, nervous system
health and brain function andthey help combat stress and
fatigue.
So we live in a stress andfatigue culture as well.
Sliding these into there couldbe a very smart supplement to
add to our regimen.
So those are the ones Irecommend and I'll just quickly
(17:12):
recap them all for you.
We want to cover with amultivitamin omega-3 fatty acids
, vitamin D3, magnesium,probiotics, protein,
electrolytes and B-complexvitamins.
Always choose the best foodsources when it comes to getting
your nutrition versussupplements.
(17:34):
But if you take a goodsupplement regimen and you keep
that for you and your family, Ithink you cover all the bases to
a really vital health andwellness system.
As far as diet goes in yourhousehold, there are some myths
when it comes to supplementsthat we should probably go over.
You don't need supplements ifyou eat healthy.
(17:57):
That's the one I hear.
Oh, but I have a good, healthydiet.
I eat lots of vegetables.
The food quality today is notthe same as it was decades ago,
so we do need to supplement.
The research is pretty groundon this.
We're just not getting the sameamount and I highly doubt
you're eating that much greenvegetables per day, Unless
(18:18):
you're a vegetarian.
Then you're probably gettingthem all in.
Myth number two more is better.
Actually, excessivesupplementations can actually
cause some side effects Upset,stomach, bloating, constipation.
It can cause some issuesbecause of how we encapsulate
these things.
So more is not better.
All supplements are createdequal Very, not true.
(18:39):
We talked about Centrum beingon the bottom of that scale.
A lot of these supplementcompanies outsource to other
countries and we just can'tcontrol the efficacy of these
vitamins.
So finding reliable sources.
I'm a big fan of pureencapsulations, metagenics,
douglas Labs.
Unfortunately, as thesecompanies grow and get big and
(19:01):
they're good and they're helpinga lot of people with quality
nutrition, they get bought outby other companies that are not
so great.
So Nestle ended up buying pureencapsulations and Douglas Labs,
who I've been using my entirecareer.
We still use them because wekeep track of their facilities
and they've kept the facilitiesthe same.
However, as long as thosenumbers don't change on the side
(19:23):
of the bottle and they don'tchange the formulas, we'll
continue to use them.
But you know how these bigcompanies work.
They try and cut corners tomake more profits.
So we'll keep an eye on that.
But as of right now, those aremy favorite ones.
They're really great companies,and there's many others too.
So shop, use health food storesand find some resources to help
you when you buy these things.
(19:44):
Not all supplements are createdequal.
You'll feel immediate resultsas soon as you start taking
vitamins.
That's not true either.
You may not notice any results.
This is just to help supplementa healthy diet.
For those of you that eat ahealthy diet, you won't notice
too much.
Your energy will go up becausewhatever micro deficiencies you
have and you solve, your energyand your fatigue will go down.
It is a very cool thing thathappens right away.
(20:07):
Okay, supplement support, butdon't replace a healthy diet.
Remember that.
Focus on quality.
Please.
Don't just buy the cheap stuff.
Bioavailability forms are themost that matter and then listen
to your body, get tested whenneeded and adjust accordingly.
Get your vitamin D tested, geta vitamin panel done, see where
you need replacements done orhelp, and a functional medical
(20:30):
doctor can go a long way withthis.
And if you need anything, reachout to info at fulllifetampacom
.
We love answering thesequestions, and functional
medicine can be done virtuallyfor the most part, because we
can send you to any lab.
We can do things from any town,any city, any village that
you're in.
We can do this for you.
So find a good one that youtrust, a reputable source and
people that focus mainly on thatas their, as their, main thing,
(20:53):
and you'll be in great handsfrom there.
Stay well, stay healthy andcatch you next week.
Welcome to another podcast of Living a Full Life.
I'm Dr Enrico Dolcecori, andthis week we're going to be
going through the foundationalsupplements for a healthy diet.
Supplements play a huge role inour overall well-being because
the American standard dietdoesn't give us everything we
need and our lives are so busythat we don't graze on food all
(00:28):
day, getting enough vegetables,fruits, seeds and everything
that we need to encompass anutritional diet.
So supplements help fill thevoids around a healthy diet.
One thing I want to bring up issupplements do not fill the
void around an unhealthy diet.
One thing I want to bring up issupplements do not fill the
void around an unhealthy diet.
An unhealthy diet creates suchlarge voids that you will not be
(00:48):
able to replace anythingproperly through supplementation
.
Case closed.
What supplements do offer isfilling in the small cracks that
may not be able to be filled bya healthy diet.
For example, people that are onthe bodybuilding or fitness
trails.
What they'll end up doing ispre, pre, making all their meals
(01:11):
for the day, cooking andfocusing their, their focus,
around protein, somecarbohydrate and some fat, and
you'll think, wow, okay, they'reeating five or six of those
meals per day.
These are healthy and they'rehealthy people because they look
great, but the truth is theyneed supplements just like
anyone else, because thoserecreation of the same meals all
(01:32):
the time actually take away alot of the vitamins that they
may be missing from fruits.
They don't eat a lot of fruits.
People on the bodybuildingtrail let's be honest, there's
just too much carbohydrates andsugar in them.
On the bodybuilding trail,let's be honest, there's just
too much carbohydrates and sugarin them.
So they work around starchyfoods, starchy carbohydrates,
protein-dense meats and a littlebit of fats around that.
(01:53):
That's typically what they'refocusing on to get their macros
right.
So I use that as an examplebecause we may look at that
culture of fitness and say, wow,they're fit, they're healthy,
but really their diets are notas good as you think.
That's just one example, andI'm not picking on the people
that have horrible diets.
I mean, that's the problem.
Supplements cannot save you.
There is no, this isn't theAvengers here.
(02:14):
These supplements are not theAvengers.
They're not going to massivelychange your life, but what they
are so important on is makingsure you get the bare minimum of
these life altering supplementsthat are huge in preventing
chronic disease.
That's the whole point of thispodcast.
So what we're going to cover is, I think, the top seven or
eight supplements and I'm goingto call them supplements and not
(02:36):
vitamins, because there's amixture of things that we're
going to talk about that are notjust vitamins, but these are
probably the top seven thingsthat I think every person needs
to supplement in their diet.
They're affordable, they'reeasy to take and you should even
get your children on thathealth train so that they build
these good habits for theirfuture as well.
We need supplements basicallybecause of the nutrient
(03:00):
depletion in the modern foods,not even due to the soil that we
want to talk about in the farms, because we've cultivated these
lands so much so let's not evendive into that but just because
of the processing of our foodwe lose a lot of this.
There is this idea of vitalitythat comes from plants and the
earth and animals that they havewithin us.
(03:21):
That makes us very differentthan dead and nonliving things
like a rock.
There's this vitality, thislife force that goes through a
plant from the earth in, throughits xylums, all the way up as
it grows, transporting fluidsand minerals and nutrition to
the leaves and to the fruit andthe seeds that they produce for
(03:42):
us right To eat and all animalsSame thing with animals a living
force.
It has this force within it andI think that processing of that
process cutting down or pickingapples six months ago, freezing
them, transporting them acrossthe Atlantic Ocean, thawing them
out, putting them on a shelfeight, nine months later the
(04:02):
life force is pretty muchdepleted in that too.
So there's a whole theory andfrequency on this.
But today let's just talk aboutthe chemistry of supplementation
, the actual chemistry ofvitamins and minerals that we
need to be putting into ourbodies.
There's lifestyle factors aswell as stress, poor sleep,
environmental toxins thatincrease the nutrient demand as
(04:25):
well.
The more stressed we are, themore we need to replenish the
vitamins that we lose throughthe stress processes of hormone
imbalance and waste productsthat go through the body.
That's what ends up happeningwith high cortisol and hormone
disruptions, is we end upproducing more hormone for the
stress cycle, which requiresmore vitamins and minerals to
(04:47):
help build those hormones aswell.
So it plays a role there too.
Deficiencies can lead tofatigue, brain fog, inflammation
and, of course, diseases ifthey last long enough.
The role of supplementing andoptimizing health is to optimize
what we're already doing, butnot replacing a healthy diet,
(05:09):
just enhancing it.
That's the foundation of thispodcast.
As long as we agree on this, wecan move forward and listen to
the rest of this.
It's not replacing a diet.
You can't just say I took mysupplements, so going to
McDonald's for lunch is goodenough.
It's not, it's just not.
It's not going to work that way.
Number one and it is number oneon this list.
So the number one vitamin isgoing to be a multivitamin.
(05:33):
It covers the basics, theabsolute bare minimum of what
you need, and even though it hasa little bit of vitamin C,
vitamin D, magnesium in it, youmay need more vitamin C and
vitamin D as another supplement.
So it doesn't cover all yourbases as a multivitamin.
Remember that.
First, it covers micronutrientneeds.
(05:55):
It helps prevent the mostcommon deficiencies like vitamin
D deficiency, b vitamindeficiencies.
So by taking a multivitamin youpretty much cover your base
around a healthy diet of notbeing deficient in really
anything.
Your blood work, your labs,they will always come back
within normal range or you mightbe a little bit low on things,
but never deficient, medicallydeficient, where you need like
(06:18):
an injection of something tohelp boost that to come back up.
That's number one and thennumber two.
The number two thing aboutmultivitamins is choosing whole
food based and bioavailableforms.
Going to Walmart and picking upCentrum is not a good vitamin at
all.
It's not.
It's you're just being cheap.
Let's just be honest withourselves.
(06:38):
You went there.
You saw the price and that'swhy you take Centrum.
It's because you're cheap.
That's fine.
You can be cheap here.
You're going to love thisanswer.
If you take Centrum, stopbuying it.
Hey, I just saved you a wholebunch of money.
You're going to love me now,right?
The only reason you takeCentrum is because it's cheap.
Centrum fails on everyclassified research study
(07:00):
publication on the best vitaminsources out there, the best
vitamin companies out there.
They are dead last every singletime.
I don't even think they studythem anymore.
People who take too muchCentrum.
I can usually see the pills onan abdominal x-ray when I take a
low back x-ray and they looklike stones in the stomach
because they just don't dissolve.
They're just packed with traceminerals mostly.
(07:22):
So you're not getting the rightbioavailability forms of
nutrition.
Okay, centrum's coming after meand we're in trouble.
All right.
Number two omega-3 fatty acids.
Definitely number two on thislist.
I was going to make it numberone.
But I think multivitamin coversmore bases.
Omega-3 fatty acids come infish oil.
(07:44):
They're algae-based.
They can come from evenvegetarian sources like flaxseed
, but you're going to have toconsume a lot more oil for
flaxseed to get the same punchthat you would get with 1,500
milligrams of fish oil.
So this one supports brainfunction, neural function,
nerves, heart health and reducesoverall inflammation in the
(08:06):
body.
Omega-3 fatty acids are strongfatty acid chains that build
pretty much all of our cellularwalls in the body.
All cells, all cells are madeup of the fatty acid chains.
If we don't have good fattyacid chains, we make up the cell
bodies with bad fatty acidchains, and bad fatty acid
chains break down quickly, whichmeans that the cells won with
bad fatty acid chains, and badfatty acid chains break down
quickly, which means that thecells won't live longer, and if
(08:28):
the cells don't live longer thanwe age faster.
There you go.
Helps with mood stability andcognitive function as well.
So it's so great for the brain.
Kids need the DHA source andadults need the EPA source.
Most omega-3s will come withboth EPA and a DHA.
You'll just see a two to oneratio for adults.
(08:48):
Two parts, let's say it's athousand milligrams per capsule,
600 will be EPA and 300 and sowill be DHA For kids.
You'll see a reverse ratio ofthat of even three to one, where
it would be 700 DHA and 300 EPAfor kids, because DHA is more
(09:09):
for brain development and EPA ismore for body and peripheral
development through the centralnervous system as well, and
inflammation as well.
So it's okay, I was justbringing in the kids in there.
But omega-3 fatty acids arenumber two on this list.
Write that down, start takingit today.
Vitamin D3.
Vitamin D is essential.
(09:30):
We have a vitamin D deficiencyin our nation.
It's just the way it is.
The only way to produce vitaminD in the body is through direct
UV light hitting our skin,converting the melanocyte
process in our skin whichdarkens our skin.
That's what the melanocytes do.
In that conversion we get thiscascade of D1, d2, d3 in the
blood system, where we get D3,but we just don't get enough
(09:52):
sunlight.
Through the diet you can get itas well, but this needs to be
supplemented and you need tomaintain a 50 to 70 role in your
blood work.
Every time you get your bloodwork done, you should be in the
50 to 70 range.
Anything under 30 is consideredmedically deficient, but
anything really under 50 isdeficient, so you want to stay
in that range.
(10:13):
If you have any osteoporosisespecially women listening to
this in the history in yourfamily your mother, your
grandparents, yourgreat-grandparents if they had
any history of osteoporosis, youmay want to start taking
vitamin D3 with K2 so that theK2 pulls calcium from your diet
into your bone.
It helps convert that pathwaybetter.
(10:35):
So K2 helps calcium absorptionbetter than just taking vitamin
D.
That could be that too.
We're taking them both incombined.
There's never been a vitamin K2poisoning.
You can never take too much ofthis stuff.
There's never been a vitaminpoisoning in the history of the
world.
I don't care what you say orwhat you find on Google, I don't
believe it.
It would take massive, likeinjection injectable amount of
(10:57):
any vitamin to really cause sucha severe reaction where someone
dies and it may have happened.
But the doses that we'retelling you to take are
perfectly safe.
Nothing bad will happen.
Number four is magnesium on itsown, critical for muscle
relaxation, nerve function andsleep quality.
I never really put magnesium inmy almost 20 years of being a
(11:19):
physician.
Have I ever given peoplemagnesium as a staple every day
to take.
But it's been helping so manypeople over the last 10 years
that I'm just putting it on mylist saying just take it.
It helps relax muscles, ithelps with nerve function, it
helps with absorption into thebone for many, not just the bone
(11:40):
, it helps with absorption of alot of minerals and vitamins.
Most people are deficient andthe best forms are glycinate,
citrate or malate, and they allplay a unique role.
The malate combination istypically used over the shelf.
You can find this in moststores mainly for like pain
People have like muscle pain.
They give them that.
The citrate is covered to helpabsorption and the glycinate is
(12:05):
a coating that they put on thereto help for people to not get
diarrhea.
So citrate is something yougive people not only for muscle
relaxation, but it can help withbowel movements, help get
motility going, and we give thisto kids.
The magnesium citrate,glycinate is covered to help
make sure that we don't getdiarrhea if we do take the
magnesium, in case we'resensitive to that.
(12:26):
So those are just some of thethings you may run when you go
to buy all these supplementstoday, because you listen to the
podcast, right?
So that's what to watch out for.
So magnesium is absolutelygreat to take.
Even though you'll seemagnesium on the side of your
multivitamin, you'll see it onlybe like five milligrams, but
when you get to the magnesiumsources you may get 80 or 90 in
(12:46):
a pill from that.
Then you can see the volume isdifferent than what you need.
Number five probiotics.
We need this for gut Supports,gut health, digestion, immune
function.
If you want to learn more aboutprobiotics, listen to last
week's podcast on probiotics.
We dove right into justprobiotics and that's what led
us to this one.
So gut microbiome impactseverything from mood to
(13:07):
metabolism.
Probiotics help support our gutflora and everyone should be
cycling probiotics through theirdiet at all times.
Protein Again.
This one snuck into my topseven because we're just protein
deficient and sarcopenia isshowing up in the senior
(13:28):
population now and the babyboomers and even the Gen X that
are starting to get into their60s.
They're showing sarcopenia atthe highest levels ever.
People are going in with somuch muscle wasting now because
of our sedentary lifestyle.
The baby boomers were probablythe last ones on the farms and
(13:49):
doing some hard work, but manyof them got into clinical work
and office work early on intheir careers and many of them
went to offices and then, forsure, after Gen X and
millennials, for sure, we're allsitting at desks, but they're
the first ones to do that.
So now that we're seeing themat the end stages of their life,
the amount of sarcopenia iscrazy.
(14:10):
So protein is important tosupplement into the diet because
it's hard to eat that muchprotein.
So whey, plant-based orcollagen or a combination, all
work.
They support muscle growth,recovery and overall metabolic
health.
This increases the metabolismin the body.
By eating protein helps withover obesity, helps decrease
(14:31):
weight.
It helps so many differentthings.
It's smart to put into thethings that we need on our
supplement chain.
Collagen is great for skin,joints and gut.
Lining and cycling betweenthese can be great for you and I
highly recommend it.
It's an easy way.
The average American eats 80grams of protein per day.
You're supposed to be eatingabout one gram per pound of body
(14:54):
weight.
So take your body weight.
That's how much protein.
You people are coming in waytoo short per day on protein
because for breakfast they'lleat carbs, for lunch they might
have some turkey in theirsandwich, or some chicken right,
maybe, or a hamburger patty,and then for dinner, whatever
meat you cook, you add up thelunch and the dinner, it's not
enough protein.
They're getting 30, 50, 80grams of protein per day, so low
(15:18):
when they need a hundred gramsmore.
Many of them need a hundred.
How are you going to get ahundred grams more protein?
A few scoops of a whey protein?
You're on your way to a hundredplus grams of protein per day.
That's how that works.
Number seven so that's how thatworks.
Number seven electrolytes.
(15:38):
Electrolytes this is the firsttime ever I've put electrolytes
into my daily supplement routineon a podcast, but it just makes
sense.
It's essential for hydration,nerve function, preventing
muscle cramps especiallyimportant for those on low carb
or fasting diets as well.
Electrolytes are probably thesecond most common reason that
people get headaches and musclepain is because they're just not
(16:01):
getting the right minerals inthe body.
And a multivitamin doesn'tcover all those bases.
And by drinking electrolytesthe absorption process is very
different than trying to breakdown a capsule or break down
food.
It's very quick, it's fast, itgets into the bloodstream
quicker and it hydrates the bodybetter.
Electrolytes are mainly a fancyway of saying salt water.
(16:28):
So by drinking the salts thatare in there sodium, potassium,
magnesium that are in the waterthat you drink or in the drink
that you're getting theelectrolyte.
It helps pull and retain waterback into the body.
Drink that you're getting theelectrolyte.
It helps pull and retain waterback into the body, so it's
actually a hydrator and that'sbetter than just drinking
straight water.
And last but not least, but onthe bottom, there is B-complex
vitamins, just to cover yourbases, because a multivitamin
(16:49):
won't do it all.
B-complex vitamins supportenergy production, nervous
system health.
Vitamins support energyproduction, nervous system
health and brain function andthey help combat stress and
fatigue.
So we live in a stress andfatigue culture as well.
Sliding these into there couldbe a very smart supplement to
add to our regimen.
So those are the ones Irecommend and I'll just quickly
(17:12):
recap them all for you.
We want to cover with amultivitamin omega-3 fatty acids
, vitamin D3, magnesium,probiotics, protein,
electrolytes and B-complexvitamins.
Always choose the best foodsources when it comes to getting
your nutrition versussupplements.
(17:34):
But if you take a goodsupplement regimen and you keep
that for you and your family, Ithink you cover all the bases to
a really vital health andwellness system.
As far as diet goes in yourhousehold, there are some myths
when it comes to supplementsthat we should probably go over.
You don't need supplements ifyou eat healthy.
(17:57):
That's the one I hear.
Oh, but I have a good, healthydiet.
I eat lots of vegetables.
The food quality today is notthe same as it was decades ago,
so we do need to supplement.
The research is pretty groundon this.
We're just not getting the sameamount and I highly doubt
you're eating that much greenvegetables per day, Unless
(18:18):
you're a vegetarian.
Then you're probably gettingthem all in.
Myth number two more is better.
Actually, excessivesupplementations can actually
cause some side effects Upset,stomach, bloating, constipation.
It can cause some issuesbecause of how we encapsulate
these things.
So more is not better.
All supplements are createdequal Very, not true.
(18:39):
We talked about Centrum beingon the bottom of that scale.
A lot of these supplementcompanies outsource to other
countries and we just can'tcontrol the efficacy of these
vitamins.
So finding reliable sources.
I'm a big fan of pureencapsulations, metagenics,
douglas Labs.
Unfortunately, as thesecompanies grow and get big and
(19:01):
they're good and they're helpinga lot of people with quality
nutrition, they get bought outby other companies that are not
so great.
So Nestle ended up buying pureencapsulations and Douglas Labs,
who I've been using my entirecareer.
We still use them because wekeep track of their facilities
and they've kept the facilitiesthe same.
However, as long as thosenumbers don't change on the side
(19:23):
of the bottle and they don'tchange the formulas, we'll
continue to use them.
But you know how these bigcompanies work.
They try and cut corners tomake more profits.
So we'll keep an eye on that.
But as of right now, those aremy favorite ones.
They're really great companies,and there's many others too.
So shop, use health food storesand find some resources to help
you when you buy these things.
(19:44):
Not all supplements are createdequal.
You'll feel immediate resultsas soon as you start taking
vitamins.
That's not true either.
You may not notice any results.
This is just to help supplementa healthy diet.
For those of you that eat ahealthy diet, you won't notice
too much.
Your energy will go up becausewhatever micro deficiencies you
have and you solve, your energyand your fatigue will go down.
It is a very cool thing thathappens right away.
(20:07):
Okay, supplement support, butdon't replace a healthy diet.
Remember that.
Focus on quality.
Please.
Don't just buy the cheap stuff.
Bioavailability forms are themost that matter and then listen
to your body, get tested whenneeded and adjust accordingly.
Get your vitamin D tested, geta vitamin panel done, see where
you need replacements done orhelp, and a functional medical
(20:30):
doctor can go a long way withthis.
And if you need anything, reachout to info at fulllifetampacom
.
We love answering thesequestions, and functional
medicine can be done virtuallyfor the most part, because we
can send you to any lab.
We can do things from any town,any city, any village that
you're in.
We can do this for you.
So find a good one that youtrust, a reputable source and
people that focus mainly on thatas their, as their, main thing,
(20:53):
and you'll be in great handsfrom there.
Stay well, stay healthy andcatch you next week.
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