Whole 30: Day 17

Supplements! I’ve been thinking a lot about them. You can find a million sources that say that you don’t need any supplements and those will be countered by another million sources arguing the benefits of supplements. The takeaway point that has resonated most with me from my reading (so far) is that supplements that have anti-inflammatory effects, or that improve digestion (and therefore, the body’s ability to absorb nutrients) are worth considering. Two of the books that I’ve read each recommend specific supplements and dosages, so I’ve outlined them here. So far, I’ve been taking probiotics, fish oil, and vitamin D. Perhaps I don’t need the first two, but the last time I had a blood panel done, I was vitamin D deficient, so I think I’ll continue with the vitamin D.

The first three supplements recommended in both It Starts with Food (ISWF) and Grain Brain (GB), the rest are only recommended by one or the other: 

Fish oil: contains omega-3 fatty acids, naturally anti-inflammatory. Omega-3 fatty acids offset the negative effects of omega-6 fatty acid (though too many omega-3 fatty acids, either!). ISWF recommends 2 to 4 grams, GB recommends only 1,000 mg (1 gram).

Vitamin D: actually a hormone that supports your immune system and bone strength. You get it through sun exposure, but may need supplements if you don’t get enough sun. ISWF recommends up to 5,000 IUs/day, GB recommends 5,000 IU daily.

Probiotics: good bacteria in the gut helps the body to absorb nutrients. ISWF cautions to start slow with pro-biotics by implementing more fermented foods. GB recommends 1 to 3 capsules per day with at least 10 different strains.

Magnesium: good for regulating blood pressure, heart rhythm, bone strength, nerve function, immune system, and blood sugar regulation. ISWF says it may help with sleeping, too. ISWF recommends 1 to 3 teaspoons (200-600 mg/day).

Alpha-lipoic acid: an antiocidant for the brain, GB recommends 600 mg/day

Coconut oil: considered a “superfuel for the brain” by GB, 1 teaspoon/day

Resveratol: improves blood flow to the brain and promose heart health, also curbs the development of fat cells (some of these claims may be somewhat unsubstantiated, I’m not sure), GB recommends 100 mg twice daily

Turmeric: anti-inflammatory properties, improves glucose metabolism, GB recommends 350 mg twice daily

What I ate:

Breakfast: half of an avocado, two hard-boiled eggs, one mug of blueberry cranberry black tea

Lunch: Paleo oven-fried chicken with frisee greens and spinach mixed with olive oil and lemon, one Larabar, some black olives

Afternoon snack: almonds

Dinner: roasted broccoli, Moroccan chicken, 1 glass of Malbec

Late evening drink: Canadian whisky with Sam

Cheats: the Malbec and the whisky

How I slept: Very well, but I woke up with a bit of a headache — must be the whisky!

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