Many have attended our classes and explanation of what we call the “core four supplements”. When we speak of optimizing mitochondrial function and preservation of the cell health, these are absolutely critical.
The core four are as follows: B complex, magnesium, CoQ10, and omega-3 fish oil. When considering the criticality of each of these to maximize our bodily function, we must analyze high-quality, absorbability, delivery and efficacy. Allow me to synopsize each of the core four.
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Vitamin B Complex
What We Use: B-Supreme
B vitamins are a class of water-soluble vitamins that play important roles in cell metabolism and mitochondrial function. In general, supplements containing all eight are referred to as a vitamin B complex. Individual B vitamin supplements are referred to by the specific name of each vitamin (e.g., B1, B2, B3 etc.).
Each B vitamin is either a cofactor for important metabolic processes. When quality B vitamins are nonexistent, the mitochondrial optimization is hampered much like an automobile in which the spark plugs are not functioning.
Magnesium
What We Use: Magnesium Buffered Chelate
Magnesium, an abundant mineral in the body, is naturally present in many foods. Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.
Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.
Obviously, magnesium deficiency is problematic. With that said, it should be important for everyone to know that magnesium deficiency is quite common. Because of that deficiency, we use the magnesium bisglycinate form for maximum absorption and availability.
Vitamin D
What We Use: BioDK Caps
We need strong bones, strong teeth, and a strong immune system. It’s important to understand that sufficient amounts of Vitamin D3 along with Vitamin K2 are necessary to achieve those goals.
Vitamin D is an antidepressant. So when the sun goes behind the clouds in the wintertime, what do we get? S-A-D, seasonal affective disorder.
So as Vitamin D drops, you might get a little bit depressed. Vitamin D is also very directly related to the immune system, so for every bacterial infection and every viral infection that you fight, your body uses Vitamin D.
So if that Vitamin D level is low, the immune system can’t fight very well. Vitamin K2 is also important in directing calcium to come in through the gut and to go to the bones.
Vitamin D aids its absorption and K2 tells it where to go. Oftentimes, K2 comes from healthy gut bacteria.
That’s right… your gut bacteria actually make it, but most of us have the standard American gut, and it’s sad. It can’t make enough K2.
So ensuring you have adequate K2 with your Vitamin D will give you good calcium absorption. This is because Vitamin D brings calcium in from the gut and K2 tells calcium where to go.
K2 tells calcium to go to the bones instead of to the arteries. We don’t want hardening of the arteries, we want hardening of the bones. So Vitamin D3K2 is the supplement that you’re good go-to.
We’ll put this generally in one of two dosages. We’ll either have 5,000 international units of the D3 with the K2 inside of it, or a little bit higher dosage, 10,000 international units of D3 with K2.
In either case, we do that based upon what we see in the person in front of us with their blood work and some other factors. These are necessary.
This is one of those things that everyone needs, no question, and this is the right combination to get it going.
Omega-3 Fatty Acids
What We Use: Omega MonoPure® 1300
Omega-3 fatty acids are considered essential fatty acids. They are necessary for human health, but the body can’t make them. You have to get them through food. Omega-3 fatty acids are found in fish, such as salmon, tuna, and halibut, other seafoods including algae and krill, some plants, and nut oils.
Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development. They have also become popular because they may reduce the risk of heart disease. The American Heart Association (AHA) recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week.
Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.
It is important to have the proper ratio of omega-3 and omega-6 (another essential fatty acid) in the diet. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. The typical American diet contains 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids, which many nutritionally-oriented physicians consider to be way too high on the omega-6 side.
Studies suggest that higher dietary omega-6 to omega-3 ratios appear to be associated with worsening inflammation over time. Because of the natural high consumption of omega-6’s within the standard American diet, we focus on increasing the amount of omega-3’s. Our recommendation is at least 3g daily for women and 4g daily for men.
Experience a higher quality of life.
So there you have it: “The Core Four” nutritional supplements. When one consumes these in the right amount and the right quality, better health, more energy, and higher quality of life are experienced.
