As the seasons change, your body’s needs change. I don’t know about you, but when I lived in Oregon and Colorado, I was ready to hibernate! Yes, I felt like sleeping more, getting cozy on the couch and eating warming comfort foods. Winter is a time for deep inner reflection and restoration for our bodies.
The number one question I get, is “what are the best supplements to take?” While the answer is really personalized to everyone (hello bio-individuality), I am sharing with you today the supplements I choose to take that support me in the winter season. These supplements will keep your energy high, skin looking fresh, your immune system strong and support the renewal and restoration of your body!
#1 – Vitamin D3 with K2
This is one of the 24 chemicals that are critical for human survival. Vitamin D helps with immune and bone health, as well as boosts your testosterone levels. It also reduces the risk of cancer and diabetes. Vitamin D supplements will supercharge your immune system and make you more resistant to viruses. Also, having adequate levels of Vitamin D will facilitate bouncing back quicker and minimize the risk of complications. Most people in the US have a deficiency of Vitamin D, and do not get enough sunshine daily for their own bodies to make and synthesize this vitamin naturally.
#2 – Zinc
Zinc is another immune-boosting supplement. It also is a key mineral to support protein production, your cells, and even help support your hormones like testosterone. I take 30mg per day, unless I feel like I am getting sick, then I will double that for a few days!
#3 – Berberine
Ever noticed that you’re more heavy, comfort foods not only during the holiday, but in the winter season? Yes, me too. It’s actually natural for our bodies to crave warm, comforting foods during the winter months. This is why I take Berberine whenever I plan to have carb heavy foods or desserts. Berberine is a natural supplement that help regulate your blood sugar (aka: glucose) after a meal because it helps to activate an enzyme that boost your insulin sensitivity. I normally take 500mg of Berberine with my meal, up to 3 time daily.
#4 – Cod Liver Fish Oil
So here is the deal with most packaged, processed foods today: They contain high omega 6 oils such as safflower, sunflower, corn, cottonseed and soybean oil. These heavily processed seed oils can throw off the delicate balance of omegas in the body creating an inflammatory state. I focus on protecting that balance by decreasing omega 6 oils and increasing my omega 3 oil, by taking 1 tsp of a Cod Liver Oil supplement daily with food.
#5 – Magnesium
I like to think of magnesium as the relaxation mineral. It is the fourth most abundant mineral in the body, and it is important for bone health, muscle contraction and repair, and it stabilizes your blood sugar. It also helps you sleep! I take 200mg of magnesium glycinate before bed, and double or tripling that the week prior to my cycle to help with PMS symptoms. But, tread lightly with magnesium- you may need to build up to it, as too much too soon can cause diarrhea!
#6 – Protein Powder
Getting in adequate protein each day is so important and especially as our bodies age as women we may even need a little more. Protein supplies your cells with amino acids necessary for proper functioning, protein also helps turn off hunger hormones to help you feel full and satisfied while also helping to keep your blood sugar levels stable. I recommend adding a 1/2 scoop, up to 1 scoop of protein powder per day to things like smoothies, oatmeal, or chia pudding.
I hope this list has been helpful to prepare you for a healthy holidays and the winter season ahead!
Sending you love and light this holiday season,