The 2 most important supplements to be taking
It is well known that we should be striving to get our daily vitamins and minerals through a balanced and healthy diet but in some cases people can struggle to do so and need a helping hand to get them into their system.
Is it without a doubt quite confusing when we go to a supermarket, Boots, Superdrug, Holland and Barretts etc… and see an array of different supplements available to us and we don’t really know which ones we should and shouldn’t be taking or what will or won’t benefit us.
Dr Mindy Pelz, is a best selling author and Women's health expert and lifestyle advocate.
She appeared on the Diary of a CEO back in October 2023 and within the podcast she covered two very important supplements we should all be taking.
Dr Mindy outlines in the podcast that despite all the choices available to us that there are 2 specific supplements that everyone should ideally be including in their daily routine, with sex and hormones playing a vital role in knowing which ones to be taking.
NUMBER 1: MAGNESIUM
On the podcast: The Diary of a CEO, Dr Mindy Pelz said: “For women, the most important supplement she could ever take is magnesium. Magnesium makes every single hormone in your body.” Just because Dr Mindy outlines that this is an important supplement for women it will also without a doubt benefit Men too.
There are multiple magnesium supplements out there that all serve different purposes and we could spend hours going into the benefits of each one but there is one very important one that we would advise to take which is Magnesium Glycinate which supports sleep massively. Adequate and quality sleep is vital to help with muscle growth, fat loss etc…
Taking 400mg of magnesium about half an hour before bedtime will improve your sleep drastically, it will relax you and lead to increases in the amount of time you will sleep and the efficiency of it too.
The other types of Magnesium and their benefits are outlined below:
- Magnesium malate – energy and muscle soreness
- Magnesium threonate – memory and brain
- Magnesium oxide – constipation
- Magnesium citrate – relaxation
- Magnesium chloride – absorption (topical: digestion and mineral depletion)
- Magnesium sulfate – relax and detox (Epsom salts)
For those looking to complement their testosterone levels, a crucial product is zinc, she explains. “For men, I would say the most important supplement - I mean there’s a lot of them - but for hormones, zinc, because zinc makes testosterone.”
NUMBER 2: VITAMIN D
The other supplement that Dr Mindy has advised everyone to take is Vitamin D.
Vitamin D helps our bodies to absorb and use calcium and phosphorus which are essential to us maintaining strong and healthy bones as well as supporting the heart.
Vitamin D is important for boosting the immune system, promoting muscle growth and keeping blood clotting at bay.
Usually we would be getting a fair amount of Vitamin D from the sunlight but unfortunately it is still not enough because we spend a lot of time indoors and air pollution in certain areas actually blocks the rays that give us the Vitamin D from hitting our skin and benefiting us.
It is important to make sure to up the dosage of our Vitamin D supplement throughout the winter months.
Dr Pelz says: "We all need to be looking at our vitamin D levels. If your vitamin D is under 30, you’re in a critically depressed immune state so you've got to get it over 30. For hormonal health, we need to see it more up in about 60 - 70 to have your hormones working at their best.”
We would advise taking 2000iu in the Summer and upping the dosage to 4000iu throughout the winter months, it doesn’t matter when in the day you take it, it is just important to get it in your system!
In conclusion, by just adding these two supplements into your daily routine you will feel a positive change; you will start to sleep better, feel more energetic and less lethargic which will improve your performance in the gym and everyday life!
Sometimes it's the little changes that have the most impact.
