Are You Getting the Full Range of Nutrients Your Body Needs?
What does it mean to consume a “full rainbow of color” in your diet, and how do you know if you’re getting the nutrients you need from your food alone?
Color is an indicator of what types of nutrients food contains. For example, orange foods such as sweet potatoes, squash, pumpkin and carrots contain beta carotene, which converts to vitamin A in the body. Dark green fruits and vegetables include potassium, folate, vitamins A, E and C and dietary fiber.
Consuming a wide range of colorful foods that are rich in nutrients is crucial for proper body function and health. But our modern American diet often lacks adequate nutritional variety. Factors such as soil deficiencies, farming practices and processed sugars and additives in our foods have caused a serious decline in the amount of nutrients found in the average meal.
Because of this, it’s common to see nutrient deficiencies and imbalances in many individuals. Even when you’re intentional about the foods you consume, it can be hard to eat the “colors of the rainbow” to ensure you’re getting enough of everything your body needs.
Adding supplements to your routine can be a critical piece of the puzzle. There are a handful of supplements that I take every single day, and consider them to be an essential part of my life. Here are a few of my everyday go-to’s.
Disclosure: Thank you for reading and sharing my content! The suggested products are ones that my family and I would also use, but I may collect a small commission on purchases made through some of the affiliate links on this page.
Dr. Chelsea’s Checklist of Daily Supplements
1. Bone Broth and Multi Collagen
This should come as no surprise to you! Collagen is a critical protein that your body needs to function and heal at the highest level. It makes up the majority of your bones, ligaments, tendons, fascia, skin, hair, nails, blood vessels, the lining of your digestive system and much more. It is vital for the health of our joints, and is a key component in skin strength and elasticity.
Once we hit age 25, our body’s ability to produce collagen slows down. This can contribute to signs of aging such as wrinkles, joint pain and inflammation. It can also lead to digestive disorders. In addition, other lifestyle factors play a part in depleting collagen levels, such as: diets high in sugar, emotional stress, overexposure to the sun and smoking.
Your body is able to create some collagen on its own, but in order to do so, it needs the building blocks to construct it. These are found in collagen-rich foods and supplements such as bone broth and collagen protein powder.
Thirty percent of all the protein in your body is made up of collagen, so it is critical to add it into your daily diet. Because of this, approximately 20-30% of your daily protein intake should come from collagen-rich sources.
Now, that being said, there are almost 30 different types of collagen, each one varying slightly in makeup and function. The most important are types I, II, III, V and X.
Types of Collagen
Type I:
- Type I collagen is found most readily present in the skin, tendons, ligaments, organs and bones. While most people know that calcium, vitamin D and vitamin K are necessary for bone health, type I collagen is just as essential. Type I collagen also plays a large role in making up your gut lining. It is also beneficial to wound healing.
Type II:
- Type II collagen makes up the majority of your cartilage, fascia, ligaments and tendons.
Type III:
- Type III collagen is a major component of the extracellular matrix that makes up the organs and skin.
Type V:
- Type V collagen is found in the placenta during pregnancy.
Type X:
- Type X collagen is found in cartilage and spinal discs.
Each type of collagen is primarily sourced from one place. For example, chicken collagen contains primarily type II collagen. Many people are starting to consume collagen, but don’t realize how limited their source is. Comparatively, when taking a B vitamin supplement, very rarely do we only take one type. There are many different B vitamins, so rather than just taking a B6, we supplement with a B complex. In this same way, it’s important to have multiple collagen sources in your diet to ensure you are getting enough of each type.
One of the easiest ways to incorporate collagen into your diet is through consuming bone broth. Bone broth contains high amounts of type II collagen, as well as glucosamine, chondroitin and hyaluronic acid. These are all great for joint health, and aid the body in its natural healing process. Chicken collagen is most abundant in type II collagen which is best for building collagen. This is greatly beneficial for joint health.
If you’ve ever made bone broth at home, you know how time-consuming it can be. Because of this, I choose Bone Broth Protein from Ancient Nutrition. Not only is it easy, but it’s also delicious—I promise! I personally love the chocolate flavor and know many moms who mix it with heated almond milk, so their kids think it’s hot chocolate.
Now, I get asked quite frequently why I consume BOTH the bone broth protein AND the multi collagen proteins. The reason I do this is to ensure that I am getting multiple sources of collagen. Bone broth has an amazing supply of type II collagen, as well as other healing components, but there are still other types of collagen not present in the bone broth that I know my body needs in order to function at an optimal level. Because of this, I also use a multi collagen protein. Multi collagen protein contains types I, II, III, V and X collagen and is great for full-spectrum benefits.
In the mornings for breakfast, I always start my day with two scoops of multi collagen protein and one scoop of bone broth protein chocolate. I mix it with water, and down it immediately, even before I let myself have coffee! It’s that important to me.
2. Multivitamin
A real, food-based multivitamin is something everyone should take. It’s a great, full-spectrum supply of vitamins and minerals that your body needs. Multivitamins are actually the most popular dietary supplement on the market today. Multivitamins are great for both filling in nutritional gaps and preventing deficiencies while providing health benefits to the body. Nutrient needs vary person-to-person, so finding a good multivitamin that works for your body is key.
Try to find a multivitamin that is made using real food, so that the vitamins and nutrients included are not synthetic. Also, check the label to ensure the supplement isn’t loaded with artificial fillers or additives.
Ideally, a multivitamin should also be fermented, which means that it has undergone a process to help your body both digest and absorb it better. You want to get the most bang for your buck! Last but not least, avoid multivitamins that contain both iron and calcium. When taken together, iron binds to the calcium and actually impairs its absorption.
I personally take Ancient Multi – Women’s. Since being pregnant, I take Ancient Multi – Prenatal. (To learn more about the supplements I’m taking for pregnancy, check out this video.)
3. Probiotics
Probiotics are amazing for boosting your immune function, fighting disease and improving your overall health. They work primarily in your gut. Your gut already contains trillions of live microorganisms that work to support your immune function (over 70% of your immune system is actually in your gut), enhance nutrient absorption and fight infection.
Microorganisms can also support hormone balance and production. Unfortunately, many things in the modern-day diet and lifestyle work against the health of these microorganisms and can cause imbalance. Things like antibiotics, stress, and diets high in sugar work against these good bacteria, and disarray often follows. For this reason, I consider probiotics to be an essential component to my supplement routine.
There are thousands of different types of probiotic strains, each having a unique function in the body. Because of this, there are a few things you must look for when searching for a probiotic.I personally take this probiotic.
An article on DrAxe.com suggests considering the following factors:
- Brand Quality—Look for reputable, established dietary supplement brands with readily available customer reviews.
- High CFU count—Probiotic dosage is measured in “colony-forming units,” or CFUs. Ideally, you should aim for at least 5 billion–10 billion CFUs per day for children and 10 billion–20 billion CFUs each day for adults. However, the recommended dosage may vary based on individual health concerns, so discuss with your doctor for personalized guidance, as needed.
- Survivability and strain diversity—Look for strains like Bacillus coagulans, Saccharomyces boulardii, Bacillus subtilis, Lactobacillus plantarum, Bacillus clausii and other cultures or formulas that ensure probiotics make it to the gut and are able to colonize.
- Prebiotics and supplementary ingredients—For probiotic bacteria to grow, they also need prebiotics. High-quality probiotic supplements have both prebiotics and other ingredients designed to support digestion and immunity. Examples of these ingredients are (preferably fermented) flaxseed, chia seed, cañihua seed, astragalus, ashwagandha, hemp seed, pumpkin seed, milk thistle, peas, ginger, mung bean and turmeric.
- Stability and organism types—Some probiotic strains need to be kept cold in order to preserve their potency. This applies to their production, transport, storage and sales. Others are shelf-stable and don’t require refrigeration. Unfortunately, most refrigerated probiotics never make it past the stomach because they aren’t stable. Instead, look for a shelf-stable product that contains soil-based organisms.
- Sugar—Sugar is not a good food source for probiotics. Prebiotics are the food source meant to keep probiotics alive. A synbiotic is a dietary supplement that contains both prebiotics and probiotics. The best synbiotics contain healthy plant starches and fiber.
- Living vs. Dead—“Live and active cultures” are a better bet than “made with active cultures.” After fermentation, the product may be heat-treated, which kills off both good and bad bacteria (extending shelf life).
4. Omega-3
Omega-3 fatty acids have a long list of diverse benefits! They can decrease inflammation in the body, support brain health and decrease cardiovascular disease. Studies have also shown that they help alleviate symptoms of hypertension, ADHD, joint pain and arthritis!
Many health issues today can be linked to the imbalance in the consumption of omega-3 to omega-6 fats. When you consume too much omega-6 fats, it can lead to inflammation in the body and eventually disease. Foods like fried foods, fast food and vegetable oils like soybean, canola oil and sunflower oil all contain high amounts of omega-6 fats. In fact, the average American consumes a 20:1 ratio of omega-6 to omega-3, when ideally it should be 2:1!
The best way to correct this imbalance is by eating a diet based on real food and consuming a fish oil sourced from wild-caught fish. I personally take this one.
5. Turmeric
Turmeric is argued to be one of the most powerful herbs on the planet and seems to have a role in fighting numerous diseases. Curcumin is the active compound found in turmeric. There are over 12,500 peer-reviewed studies raving over its benefits!
A shortlist of the benefits associated with turmeric are that it: may slow or prevent blood clots, reduces depression symptoms, fights inflammation, boosts skin health, helps reduce arthritis symptoms, could help treat or prevent certain cancers, combats obesity, supports healthy management of IBD, helps regulate cholesterol, works as a natural pain reliever and aids in detoxification.
Turmeric benefits almost every aspect of your health, which is why it is a must-have for my daily supplement routine.
For best results and maximum absorbency of your turmeric supplement, find one with black pepper in it. This is the turmeric supplement that I take.
6. Magnesium
Magnesium deficiencies are one of the leading nutrient deficiencies in adults—they affect an estimated 80% of the population. Because of this, it’s become one of my essentials. Over 300 biochemical functions of the body require magnesium, including heartbeat rhythm regulation, bone strength, bowel regulation, nervous system function and much more.
A few symptoms that can be brought on by a deficiency in this mineral include: high blood pressure, restless leg syndrome, mood swings, tooth cavities, muscle weakness and cramps…the list goes on. All that to say, it’s vital to have healthy levels of magnesium for your body to function! To read more about what magnesium does for the body or what a magnesium deficiency could look like, click here. This is the magnesium supplement I take.
Final Thoughts
While supplements are not a fix-all solution, they can play a critical piece in overall function and health of the body. There are many great supplements available on the market, but these are just a few of my personal favorites that I take on a daily basis.
Remember, everyone is different so what works for me, may not work for you. Let me know in the comments if there is anything you have found to work that’s a staple for you!
For supplement suggestions for pregnancy, check out my video here.
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