One look at the designated ‘mine’ shelves throughout my house and you will most probably consider me as a perfect case scenario supplement junkie. One thing I always keep in mind is the fact that I am what I eat. It is proven that whatever goes inside our bodies will eventually exude in the form of a plethora of results and side effects on what our general well being tends to operate. On an annual basis, I tend to undergo full blood and tissue checkups. That’s how I dig deep into what I am made of, literally, what is my body thriving on, craving, abundant with and last but not least deficient in..
Providing your body with supplements in all shapes or forms; vitamins, minerals, antioxidants and more is not merely popping pills and ingesting them. There are tips and tricks once applied you will maximize your absorption therefore increasing the efficacy of whatever vitamin or mineral your body is deficient in.. It’s an art. And below are 10 tips on mastering the art of pill popping..
1 || Alkalinity
All that lemon-water-on-an-empty-stomach trend is in fact the head start of what a healthy gut should be.. A crucial introduction rather that a trend is what it’s become. By creating an alkaline environment first thing in the morning you are creating the strategic climate and the ideal habitat of what’s to come after.. Acidity inhibits if not kills any form of supplement you are expected to ingest. So, let’s agree on this step before resuming with our list. Commit to two cups of warm lemon water first thing in the morning on an empty stomach. Then let it really sink in, for like 20 minutes before you jump to the next tip..
2 || Bacteria Flora
Probiotics are a must in our guts. Despite the billions of God-given bacteria we are blessed to have in our intestines, boosting our system with an extra ten billion or more has always been a wise idea.. However, many consume their probiotics on an empty stomach. Which brings me back to point one mentioned above. Simply put, probiotics are live bacteria, and they simply get annihilated by an acidic environment, BAM! Gone! Probiotics seize to exist and end up dying unless 2 things when combined they will work their magic..
Which brings me to the 3rd point.. Read on..
3 || Chlorella
Why do I consume 5 to 6 broken cell membrane chlorella tablets 20 minutes after my lemon water? After I have achieved alkalinity, I wash down this very nutritious, detoxing, immune boosting, anti-aging powerful green -with a huge glass of water- to act as an all inclusive full meal to my probiotics. So, after filling your alkaline stomach with ‘food’ you guarantee that those live bacteria have something to nibble on and therefore thrive and multiply and that is exactly why we take probiotic.. Makes total sense doesn’t it?
4 || Never Consume vitamin C with This!
The very crucial vitamin C that needs to exist in our bodies on a daily basis in certain amounts is actually canceled out by one’s caffeine consumption.. I know it’s your survival juice, I know that to many it feels like an instant fixer-upper, however, Caffeine reduces the amount of nutrients available to the body. Since coffee is a mild diuretic, it causes more urine to be produced by the body. As more urine is released by the body, it takes Vitamin C and the B vitamins with it. So, if you are a vitamin C worshipper, I advise you to take it any time that is 3 hours before or 3 hours after your coffee consumption..
5 || Iron Is Best Absorbed With This Vitamin..
Vitamin C has been shown to enhance iron absorption. It captures non-heme iron and stores it in a form that’s more easily absorbed by your body. Foods high in vitamin C include citrus fruits, dark green leafy vegetables, bell peppers, melons and strawberries. In one study, taking 100 mg of vitamin C with a meal increased iron absorption by 67%.
Hence, drinking citrus juice or eating other foods rich in vitamin C while you’re eating high-iron foods can increase your body’s absorption.
In vegetarian and vegan diets, iron absorption may be optimized by including vitamin C-containing vegetables during meals.. Or simply downing one vitamin C in Liposomal form..
6 || Magnesium Comes In Better than Solo
Magnesium supplements come in the form of compounds. The magnesium ion (Mg2+) is combined with a ‘salt’, an ‘acid’ or an amino acid chelate to maintain the mineral ion in a stable form suitable for consumption. Bet you’ve never heard of this before. That’s why my choice of a Magnesium compound is Magnesium Citrate.
A short bio of this chemistry explained below, bear with me..
In a bottle of magnesium, the ideal plot is it should come in the form of carbonate and citric acid. When combined with water, it becomes magnesium citrate via a natural, chemical reaction that binds the two molecules together in a highly absorbable form.
If you use hot water, the reaction will occur immediately and you will know the product is fully converted into magnesium citrate when the fizzing has settled. If you add cold water, the reaction can take up to 15 minutes.
The final product, once dissolved, is ready to be rapidly absorbed, used up in the hundreds of reactions for which your body requires magnesium.
“Dissolved” is the key word here. When it comes to choosing a magnesium supplement, you most definitely need to look for a liquid. Capsules and pills must be broken down and dissolved by our bodies – an extra, wasteful step. It’s that dissolution that ionizes magnesium and makes it much better absorbed.
But why citrate over other compounds?
Not all magnesium compounds are created equal. Some are simply more ‘bio-available’ – that is, more readily absorbed. Magnesium citrate, as you can see, gets the top score here.
Magnesium glycinate is a close second, but why do I prefer citrate over glycinate.
“The difference between citrate and glycinate absorption in favor of magnesium citrate is due to the fact that many individuals lack sufficient hydrochloric acid (HCI) to absorb magnesium efficiently and magnesium citrate does not require HCl.”
Now memorize that!
7 || Vitamin D3 Is Only Fully Absorbed With This Type of Food
Vitamin D is a fat-soluble vitamin, meaning that it does not dissolve in water and is absorbed best in your bloodstream when paired with high-fat foods. For this reason, it’s recommended to take vitamin D supplements with a meal to enhance absorption. Avocados, nuts, seeds, full-fat dairy products and eggs are nutritious sources of fat that help boost your vitamin D absorption.
8 || When To Take Your Calcium?
Calcium is utilized by the body at night, and is a natural muscle relaxant thought to promote sleep. Research shows low calcium levels are associated with disturbed sleep patterns, including the lack of a deep REM sleep phase. Calcium works hand-in-hand with magnesium, which also has a calming effect on both the muscles and nervous system, and may therefore be beneficial in getting a good night’s sleep.
Stopping your body from the benefits of Calcium supplements is a bad idea. Yes, our bodies do stop storing this crucial mineral, however, that does not mean in any way that our well being and healthy bodily functioning does not need it. That’s why we must supplement with Calcium. To be able to provide a constant source rather than stripping our bones from it.