The constituents taken by food directly from the biological environment may have different effects from those formulated through technic, logic processing. Either way, the health benefits are likely to be determined by your total diet.- 'Food synergy: an operational concept for understanding nutrition' from The American Journal of Clinical Nutrition
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Many of the members in our and participants in the have been very curious to know more about vitamin supplements so we have decided to put together this episode with all of the up-to-date information that's currently out there!
Please know that these are just our recommendations and suggestions. Before making a decision about which vitamins and supplements you should or shouldn't take, always check in with your doctor first.
"You should always get as many nutrients as possible from your foods. To do that, you should focus on eating nutrient-dense, whole foods. Whole foods include grass-fed meats, grass-fed and pasture-raised dairy, and organic vegetables. Those foods are going to give you the most nutrients and bang for your buck vs. something like a bagel which has a ton of calories and no nutrients. However, there are instances and things happening in the world today that don't allow people from getting all the nutrients from food or they're facing other health issues and supplementation at this point is a good idea for them." - Devon Dionne
What You Should Discuss With Your Doctor
Before you take vitamin supplementation, you should meet with your doctor and do the proper testing if necessary to find out what you're deficient in when it comes to vitamins and minerals.
Here's what you should look out for or ask your doctor about:
- Find a good, functional or integrative medicine doctor
- Hormone panels
- Vitamin panels
- B12 testing
- Inflammatory testing
- cholesterol testing
- sugar testing
- vitamin d
- homocysteine levels
- Gluten sensitivity testing (Cyrex Array 3 test)
Suggested Vitamin Supplementation
"Really be your own advocate of what supplements you're taking and find companies that you trust. In 2015, it was discovered that 4 out of 5 of the top herb supplement brands that big name stores like Target, GNC, Walmart, and Walgreens were selling didn't contain any of the herbs they claimed their products had." - Rob and Devon Dionne
Some of the vitamin supplements that Devon uses and suggests include:
- Vitamin D3
- Vitamin K2
- Vitamin A (maybe)
- Can cause problems if you're low in Vitamin D
- B 12 (especially if you're a vegetarian)
- Vitamin C
- Fish oil
Vitamin Supplement Brands We Recommend
Here are several brands that Devon uses and highly recommends:
- Twin Labs
- Life Extension
- Garden of Life
- Designs by Health
- Nordic Naturals
Being Cautious: Vitamins & Supplements to Avoid
"The reality about multivitamins and even pre-natal pills is that they have a lot of Vitamin A, E, calcium and other supplements that we don't recommend you take unless you're deficient. Some people think that more is better when it comes to vitamins and supplements but it's actually the exact opposite. More is not better and it can possibly lead to issues over time." - Devon Dionne
These are vitamins and supplements that we should be cautious about or avoid.
- Vitamin E
- Folic acid
- Vitamin A
- Vitamin B6
Natural Foods That Have Vitamins & Minerals
If you are able to consume natural foods that already have plenty of vitamins and minerals, then you shouldn't consider vitamin supplementation. To have a healthy body, we highly suggest eating these whole foods. Plus, you'll receive more nutrients from them than you would with lab created supplements:
- Calcium - sardines, milk, yogurt, tofu
- Folate and folic acid - spinach, lentils, beef liver
- Iron - oysters, turkey, pumpkin seeds, arugula, meat
- Omega 3 - salmon, sardines, flax seeds, walnuts
- Vitamin A - sweet potatoes, spinach, carrots, cantaloupe, tomatoes
- B6 - chickpeas, salmon, chicken breast
- B12 - clams, beef liver, trout
- Vitamin D - yogurt, salmon, tuna
- Vitamin E - peanut butter, almonds, sunflower seeds
Join Our FREE 7 Day Paleo Rest
One of the best things you can do for your mind and body in your mission to get healthier is to focus on your nutrition. That's why we're allowing people to sign up now to join us for our next Free 7 Day Paleo Rest! It's all done via Facebook so no annoying emails that will fill up your inbox.
As part of the 7 Day Paleo Reset, we will provide you with:
- Introduction to what the Paleo Diet is all about
- 7 Day guide to easy Paleo recipes
- What batch cooking is and how to incorporate that into your lifestyle
- Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
- How to make an impact on your life and life a life full of wellness.
Simply go to openskyfitness.com/paleoreset. We have a website page in the works, but you can sign up to join us via this link.
Look Out For Our Upcoming
Throw Back Thursday Podcast Episodes!
We'll be releasing new podcasts episodes on Thursdays that discuss previous episodes we've done, but we need your help! Go to the Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.
We won't just be regurgitating the same information over again. Since we began this podcast, there's so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we'll really just be going deeper into your favorite topics!
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Have a Question or Review for Rob or Devon?
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What You'll Hear on This Episode
00:00 Open Sky Fitness Introduction
1:15 Opening comments with Rob and Devon
1:30 Check out last week's show: OSF 201 with Wade Lightheart: Bodybuilder Nutrition - Optimize Your Digestion
8:00 Why we love our sponsor, ButcherBox, so much and how it can make eating healthy so much easier and cheaper.
5:40 About taking vitamins and supplementation
6:00 Why supplementation isn't a replacement for eating whole foods.
8:00 Obstacles people face and why taking vitamins and supplementation is a good idea in some cases plus why Devon took a holistic approach to eating whole foods and taking a variety of supplements to defeat her Lyme disease.
9:30 Why you should focus on whole foods first and then vitamins and supplements afterward.
10:00 The relationship between foods and vitamins during the digestion process.
12:00 Nutrients created in a lab vs. nutrients in whole, real foods.
13:15 Vitamin B19 - folate in natural foods vs. folic acid in supplements, the pros and cons of supplementation, and which foods naturally have folate.
14:30 When supplementation is a great idea - gut issues, lack of vitamins in natural foods because of soil depletion.
15:00 The problems with soil depletion and its effect on the natural vitamins found in animals and organic foods.
17:00 The effects of importing foods from other countries, GMOs, and cross-breeding fruits and vegetables.
18:30 Why water depletion can affect our bodies and the benefits we used to receive from natural water including magnesium.
20:50 How low-calorie diets can keep you from receiving the vitamins and you need and why that's a good moment to do supplementation.
21:10 Why you want to do vitamins and supplements as you age or are taking more medicines. Plus benefits to taking them if you work out constantly, are stressed out or are around a lot of toxins.
21:50 What's the deal with brands labeling their packaged foods as being formulated or fortified with an assortment of vitamins and minerals?
26:20 What supplements Devon uses and why she recommends Magnesium as well as Vitamins D3, K2, C and possibly A.
27:00 Why we might be taking different vitamins and supplements in the future than we are now.
37:50 What vitamins we should be cautious about or avoid.
44:25 Multivitamins - are they actually beneficial? What about pre-natal?
46:00 Watch out for certain bodybuilding supplements and protein shakes plus which ones we recommend taking.
52:00 The warnings you need to know about combining vitamins and medication.
54:00 What foods can you eat that will give you the same benefits as vitamins and supplements?
57:20 Any other problems with supplements that we should know about.
59:40 Trusted sources you can look into about different vitamins and supplements.
1:00:00 Vitamins and supplement brands that Devon uses that are also trusted by integrative and functional medicine doctors.
1:01:40 What you should look out for or ask your doctor about.
1:06:50 Closing comments with Rob and Devon
1:06:55 Sign up starting June 18 for our next Sky Fit Challenge!
1:08:00 Open Sky Fitness Closing
RESOURCES MENTIONED DURING THE SHOW:
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Thanks for listening/reading episode 202! We hope you have gained more knowledge on how to be a healthier you.