Health Blog
Health Blog
Recover quickly from a cold with natural methods
The very best thing is to take care of your body and immune system so well that you stay healthy instead of catching colds every time there is an infection going around or the weather shifts from warm to cold. Getting used to a lifestyle that supports and strengthens the immune system not only means you rarely get sick, but also that your recovery is faster when you do. But if you are unlucky enough to catch a cold, what is the best thing you can do to support your body's defenses? 1. Rest, drink plenty, and keep warm The body's main needs during a cold are to have more energy available for the immune system and to get help fighting and clearing out viruses and/or bacteria. Therefore, you should first and foremost: Sleep and rest as much as you can so your body can use energy where it is needed. Drink plenty of clean water to help your body detox. Help your body maintain its temperature with socks, a down blanket, warm drinks, etc. It can be easy to forget how effective this is, so we just want to remind you once more. It’s easy to keep working as usual when you’re sick and working from home, but if you don’t rest, the illness can drag on longer instead. 2. Use herbs and vegetables you have at home Often there are things in your fridge or pantry that you can use to strengthen your immune system. Here are our favorites. Eat and drink them as much as possible while you are sick. If you don’t have them at home, they are available at your nearest grocery store. A little walk in fresh air can do you good if you’re not too sick. Lemon water – preferably warm. Ginger – in warm water or food. Garlic; fresh and preferably raw garlic has a wide range of health benefits. Eat it as is or add it to your food. Oregano & Thyme: Again, preferably as fresh and untreated as possible, but dried works too. Use in food or make warm tea. Oregano oil is perfect to have at home in your natural medicine cabinet. 3. Supplements that provide more energy to the immune system For deeper support, it can be good to do a boost with one or more of these nutrients. They give the immune system extra energy to deal with invaders of all kinds. A boost is simply done by taking a dose of these about every three hours for 2-3 days. This usually gives a noticeable lift to the system. Vitamin C; 1-2g per dose Vitamin D; about 400 µg per dose Selenium; about 55 µg per dose Zinc; 5-7.5 µg per dose Note: You don’t have to take all of these (although you can do so safely), but taking one or a couple of them in higher doses for a few days is very helpful during a cold period. 4. Give ammunition to the immune system Last but not least, there are powerful natural “enemies” of viruses and bacteria that we can take in concentrated form to give ammunition to our immune system. These are powerful plants and herbs that have been used for centuries to strengthen and balance our immune system. In recent years, more has been discovered about how and why they work (which among other things led to a pharmaceutical company in Germany trying to patent garlic in the early 2000s, which of course did not go through). The most powerful herbs for colds that we know of are: Oregano oil Pau D’Arco Olive leaf extract Garlic extract Taking one or more of these as extra support to clear out “unwelcome guests” in your system can be very effective. If you spend time in environments where many are infected, you can take these herbs preventively. Especially in autumn and winter when we spend more time indoors and get less natural support from fresh air and sunlight. Want a simple solution? Buy Holistic Immunbalans, which is a very affordable way to boost your immune system. Take it preventively or use it to boost your body when symptoms have appeared. What do you do to shorten your colds? Feel free to share in a comment so we can learn from each other!
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Soothing evening latte with herbs for better sleep
Try this recipe as a way to unwind in the evening before you go to sleep. You can vary it according to taste and preference with different herbs. Here is a basic recipe: 200 ml almond or oat milk 1 bag of your choice of evening tea (e.g., Pukka Chamomile, Vanilla & Manuka, or YogiTea Inner Harmony) 1 dropper of lemon balm extract 1-5 drops of CBD oil 1 pinch of vanilla powder 1 tsp raw/organic honey You can vary the ingredients based on the herbs and other supplements you feel you need and have at home at the moment. Just make sure they go well together in flavor and are calming and nourishing to drink in the evening. How to make Heat the milk and add the tea bag when it’s almost boiling. Turn off the heat and let it steep for about 5 minutes. Then remove the tea bag and blend in the other ingredients – either in a blender or with a milk frother; until you get a frothy latte-like drink that warms the soul and brings calm to the body. Because you deserve it! 🙂
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Healthy Raw Dumle Toffee with natural ingredients
Is it possible to make a healthy Dumle caramel that is even tastier than the original? The answer is yes, thanks to this recipe we have taken from the fantastic book “Green Sweets and Treats,” written by Erika Billysdotter. We recommend making plenty as they disappear very quickly, especially if you have kids or other sweet tooths at home 😉 Raw Dumle (about 20-25 pieces) Base:1 dl almond flour1 dl shredded coconut6 fresh dates, preferably Medjool (the Rolls Royce of dates)1 tbsp cocoa powder1 tbsp coconut oil1 pinch of salt Caramel:12 fresh dates2 tbsp coconut oil1 tsp vanilla powder2 pinches of salt Chocolate:1 dl melted cocoa butter1/2 dl cocoa powder1 tbsp melted coconut oil1 pinch of salt Topping:Sweetened cacao nibs (optional, but delicious) Blend the ingredients for the base.Line a baking pan with parchment paper and press out the base until it’s the right thickness, between 1/2 and 1 cm works well.Now it’s time to make the caramel. Throw the ingredients into a blender or, even better, a food processor and blend for a long time. Much longer than you think. Don’t stop until you have a really sticky and glossy caramel in the bowl. Spread the caramel evenly over the base and put it in the freezer.Now only the chocolate remains! Melt the cocoa butter and coconut oil and mix with the cocoa powder and salt. Take the caramel base out of the freezer once it has cooled and cut it into small bite-sized pieces. Use a fork to dip them in the chocolate. Feel free to top with cacao nibs. Place in the fridge and let set. Yum! Feel free to tell us how the recipe turned out – for example by posting a picture on Instagram and tagging @glimja.se.
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5 important habits for healthier children all year round
In February and March, we Swedes see it as normal to stay home with sick children (or to be sick ourselves with colds or stomach flu). But does it have to be that way? How can we best support children's health and immune systems so they can have more energetic days even during the winter months? Here are 5 important habits from the book "Healthier Children" by nutritionist Peter Wilhelmsson. Unfortunately, the book is no longer available for purchase, but you can find many different health lectures by Peter himself online. Peter is one of the most knowledgeable nutritionists in Europe today. 1. A positive atmosphere in the family A good atmosphere at home is perhaps the most important factor for children's long-term health. Is there something everyone enjoys doing together, or something you feel you need to talk about? A simple and fun exercise can be to express appreciation to each other at the dinner table, or to take turns choosing an outing destination one Sunday a month. What can you do today to give your children a little extra attention? 2. Play and exercise It sounds obvious but can be easy to forget in our connected society: Children need to play and move every day to feel really good. Often they do this spontaneously, especially when they are young. But as they get older, there is a risk they get stuck in front of some type of screen too often. Then they may need some structure from the adult world to remember how good it feels to do something creative or physically challenging. 3. Nutritious food as a foundation There are many different diets and food theories out there, but they all have one thing in common: Nutritious food based on real ingredients is best for both adults and children. Teach children to make candy from dried fruit instead of white sugar. Show them that salad and berries are tasty by having them available on the table often and asking if they want some. Eat vegetables yourself and the children will want them too. 4. Minimize or avoid this For an optimal immune system, it is equally important to minimize things that disrupt the body. The most common disruptors in our children's eating habits today are: sugar, wheat flour, most dairy products, cheap oils like soybean oil and peanut oil (often added in processed foods), as well as artificial sweeteners, additives, and flavorings. There are numerous studies showing quite astonishing results among children when one or more of these sources of imbalance in their diet have been minimized or completely avoided. 5. Supplements as needed Almost everyone, including children, needs supplements in their diet today to reach optimal levels of nutrients and help the body handle the extra challenges we humans have created in the form of environmental toxins, exhaust fumes, electromagnetic stress, artificial food, etc. So even though we should always strive for both ourselves and our children to get our nutritional foundation from real food, we need to add high-quality nutrition in the form of high-quality supplements to get the best conditions. Peter Wilhelmsson therefore recommends everyone give their children a tailored multivitamin, as well as some kind of green drink as often as possible. In addition, essential fatty acids (Omega 3), friendly gut bacteria (Probiotics), and vitamin D during the winter months can be very helpful. Also: Vitamin D for the whole family Late winter and early spring are the times of year when we Swedes have the lowest levels of vitamin D. Not surprising since vitamin D is only produced when we expose a large part of our skin to the sun’s rays between May and September here in Sweden. A little spring sunshine on the face is not enough, even though it has many other health benefits to expose the eyes and brain to sunlight. So a good time to top up vitamin D through supplements is right now. Some nutrition experts say that optimal levels of vitamin D can help prevent "cold seasons" by optimizing our immune system and general health. Vitamin D is something everyone needs and is one of the supplements that can be given to children (of course in a dose adapted to the child’s weight). That’s why we are running a campaign on our child-friendly supplements this week, with extra discounts on vitamin D, so you can stock up the pantry for the whole family until May when the sun shines properly again. For children under 10 years old, we recommend VitaShine’s D3 Spray.
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Mexican Super Salad with Quinoa and Avocado
Simple, wonderfully tasty, and filling super salad with a Mexican touch! We got the recipe from some friends at a vegan tacos dinner last year, and since then we've made it at least once a week. It works well as a taco side dish, but is just as good on a brunch plate or in a lunchbox 🙂 Recipe for 2-3 servings: Salad 5-6 handfuls of green salad (any kind) 4 dl cooked quinoa 3 dl cooked black beans 1 small chopped red onion 1 orange, segmented 1/2 chopped avocado 1 dl chopped cilantro Dressing 1/2 avocado4 tbsp freshly squeezed lime juice0.5 dl freshly squeezed orange juice0.5 dl olive oil1-2 tsp sweetener, e.g. coconut aminos, coconut sugar, honey, maple syrup or yacon syrup1/2 fresh chili1-2 garlic cloves1/2 tsp cumin2-3 tbsp fresh cilantro (chopped)Salt and black pepper to taste Instructions Cook the quinoa and let it cool.Prepare the other salad ingredients and mix them in a large bowl.Put all the dressing ingredients in a blender and blend until smooth.Then pour into a bottle or suitable carafe.Mix the quinoa with the rest of the salad and serve! We’d love to hear what you thought of the recipe. Either by posting a picture on Instagram and tagging @glimja.se, or by sending an email to info@glimja.se. We’re so curious to hear how it went!
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Golden Turmeric & Ginger Smoothie with Manuka Honey
Easy as pie golden-yellow smoothie or maybe a "golden latte"?3 dl almond milk1 tsp manuka honey1 tsp of our wonderful organic mix with turmeric, Ceylon cinnamon, ginger, nutmeg, cardamom, black pepper, and saffron.or make your own blend…A handful of frozen mango (can be swapped for e.g. pineapple or peach)Half a banana (optional) Blend all ingredients together in a blender and enjoy.
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Super smoothies for stronger joints and muscles
Pineapple: contains the enzyme bromelain, which with its anti-inflammatory properties helps reduce swelling and pain in both muscles and joints. Ginger: contains gingerol, which can help reduce pain and inflammation throughout the body. Mango: rich in nutrients such as vitamin C, vitamin E, and beta-carotene, all of which support healthy, strong bones. Turmeric: the active compound curcumin has been shown in several studies to counteract pain and inflammation. When combined with black pepper in recipes, it appears that absorption improves and the effect is enhanced. Try these summery and nutrient-packed recipes for breakfast or snacks to give your joints and muscles a little extra love: Pineapple/Strawberry Smoothie 2 dl diced fresh or frozen pineapple2 dl strawberries1 tbsp extra virgin coconut oil1 peeled and sliced carrot1 celery stalk2 cm peeled ginger2 cm fresh turmeric, turmeric powder or a dropper of turmeric extract2 dl almond or oat milk Blend everything in a blender and serve immediately. Mango/Coconut Smoothie 2 dl diced mango (fresh or frozen)1/2 tsp grated lemon zest2 cm turmeric or a dropper of turmeric extract1 pinch black pepper2.5 dl water0.5 dl coconut cream or coconut milk Blend everything in a blender and serve immediately.
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6 important supplements to keep you healthy on vacation
Are you tired of getting sick as soon as you arrive at your summer destination? With a few simple tips, you can strengthen your health while traveling and spend your vacation in the sun chair instead of in bed. Now it’s time for many Swedes to go on summer vacation. It’s an opportunity to rest from work, experience adventures, and spend time with friends and family. To truly relax and let go of everyday life, it’s common to travel abroad. The last thing you want to happen then is to get sick. Unfortunately, this is something that can easily happen. Traveling is stressful for the body and can cause impairments in, among other things, the immune system and digestion. Additionally, many travelers spend time in places teeming with bacteria and viruses, such as airports, train stations, restaurants, markets, and museums. 1. Probiotics Getting stomach problems can be one of the most unpleasant things that can happen on vacation. With a healthy gut flora, it’s easier to keep your stomach happy. With the help of probiotics (friendly gut bacteria), or as they are called in Sweden; lactic acid bacteria, you can support your stomach and ensure your gut flora stays at an optimal level and shorten any stomach illness. There are also selected varieties for children. Probiotics do not prevent you from coming into contact with foodborne infections, but they do make it easier for your stomach to resist and recover. When traveling abroad, take one capsule per day starting two weeks before the trip, and finish one week after returning home. 2. Oregano Oil or Olive Leaf Extract Taking an herb that fights both bacteria and viruses is a good idea when traveling abroad. Feel free to start taking it a few days before your vacation, throughout the vacation, and a few days after you return home. The two we think work excellently for this purpose are oregano oil or olive leaf extract. 3. Enzymes Who doesn’t find it exciting to discover new food abroad? Maybe we then eat some food we’re not used to, larger combinations of different types of food, or simply bigger meals. Then **enzymes** can support digestion and contribute to a more comfortable feeling without a bloated stomach. 4. Meal Replacement Hunger is never fun. Especially not when you’re abroad, in a warm place without access to something good to eat. If you don’t eat properly and get enough energy, your immune system is negatively affected. It also makes it harder to think clearly and concentrate, which can be very important when you’re in a foreign country. That’s why it’s extremely practical to bring meal replacement on your trip. It’s a quick and effective way to get some extra energy that helps you get through until the next meal. 5. B Vitamins A bestseller with us and one of the most important supplements to counteract stress, support our nervous system, and contribute to normal energy production is the simple B-complex. When we exert ourselves – whether physically or mentally – we use extra B vitamins and need to replenish them. Vacation is a perfect opportunity to refill the body’s stores and at the same time increase your resistance so you have the energy to take on new challenges when the vacation is over! 6. Magnesium Getting good sleep is always important, but maybe it’s especially important when you travel. Good sleep is a key to a strong immune system, and a few hours less in bed makes it easier to catch illnesses. Besides, it’s really unpleasant to go around feeling tired all vacation instead of enjoying the local attractions. Magnesium is one of our most important minerals and at the same time one of the most common to be deficient in. Common signs of magnesium deficiency can be calf cramps, tingling sensations and restless legs, as well as tense and aching muscles, weakness, tremors, anxiety, brittle bones and teeth, eye twitches, dizziness, PMS, headaches, and sleep problems. Magnesium is also important for those who train hard and sweat a lot. Many find that magnesium helps the body relax, and it is often used as a supplement in the evening to help the body wind down. Hygiene Remember that a simple but very important thing you can do to prevent illness is to wash your hands thoroughly and often. Remember to use soap and rinse your hands for at least 20 seconds to really get them clean. Drying your hands with paper afterward is the best thing you can do because you also rub off any bacteria that survived the hand washing. We wish you a wonderful vacation filled with warmth and laughter!
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Nettle & Coconut Fudge Recipe - Raw Food by Erica Palmcrantz
Nettle & Coconut Fudge with Lime, about 10 pieces2 dl coconut flakes2 tbsp Holistic nettle powder2 tbsp coconut oil, soft but not liquid2 tbsp coconut sugar1 tbsp honey3-4 tsp lime juicegrated zest from two organic limes Instructions: Process the coconut flakes in a food processor. Add the remaining ingredients except the lime juice. Process until it forms a dough that you can shape into squares; if it doesn’t, add lime juice little by little. Shape into squares or place in a square or rectangular dish, and refrigerate for about 1 hour. Store in the fridge and take out before serving. Erica Palmcrantz Aziz is Sweden’s uncrowned raw food queen who runs the blog rawfoodbyerica.se. She inspires with raw food through lectures, workshops, and the Raw Life Education course, which starts for the eighth time in summer 2017. In March, Erica’s tenth book “Superfood Boost” will be released, offering knowledge about superfoods and simple, healthy, and tasty recipes. Become a Raw Life EducatorDo you want to learn about a Holistic way of learning and living? Do you want to inspire people to live with raw food? The training to become a certified Raw Life Educator gives you the knowledge and power to stand on your own feet and inspire others in raw food in the way you like best; for example, as a lecturer, raw food creator, or raw food chef.
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Mineral deficiency: Symptoms and signs of common deficiencies
Minerals are inorganic substances found everywhere in nature and in our bodies. They are, in a way, the foundation of all life and serve as building blocks for living cells, hormones, and neurotransmitters. When minerals are in our cells (or in cells we eat), we often say they are in an organic or bioavailable state. A mineral is defined as "a solid inorganic substance that occurs naturally." In other words, a mineral has the following properties: Exist in nature. Have a definite chemical composition, as each type is made of a certain mix of chemical elements. Although we need both, minerals in our diet are a bit different from vitamins because vitamins are made by plants or animals, while minerals come from soil and water. Minerals enter the food we eat by being absorbed by plants and animals, which we then consume. Why minerals are important? Minerals play an important role in bone development, brain health, cell function, and metabolism, and people need different types of minerals to function properly. It is important to meet mineral needs to support functions such as heart health, immune defense, maintained bone density, skin health, cognitive function, fertility, and much more. We are greatly affected by the minerals we consume, or in some cases do not consume. Most know that too little available calcium can lead to osteoporosis. Perhaps it is less common to know the effects and deficiency symptoms of zinc, magnesium, or iodine. Here is a quick guide to the most important minerals for our health. Magnesium Magnesium is needed for the nervous system, muscles, bones, and metabolism. It contributes to enzymatic reactions, helps with DNA synthesis, is necessary for protein formation, muscle contractions, and immune system health. Magnesium is essential for the body to utilize vitamins B, C, and E. Common deficiency symptoms Hyperactivity, stress and noise sensitivity, sleep difficulties, all kinds of cramps, muscle stiffness, fatigue, exhaustion, and cravings for chocolate. Magnesium-rich foods Wheat bran, dulse, buckwheat, millet, almonds, avocado, chickpeas, lentils, cocoa beans, and nuts.Recommended daily intake via food: 350 mg.Optimal daily intake via supplements: 200-400 mg. Calcium Calcium is the most common mineral in the body. It is essential for: the nervous system. to maintain a healthy bone structure. Together with phosphorus and magnesium, it provides hardness and strength to bones and teeth. normal muscle function (just like magnesium). normal neurotransmission as well as blood clotting ability. Calcium helps muscles relax and contract and supports blood pressure regulation. Common deficiency symptoms Muscle cramps, difficulty falling asleep, brittle nails and skin/hair problems, bleeding gums, cavities, nervousness, eyelid twitches, numbness and tingling in arms and legs, allergies. Calcium-rich foods Unhulled sesame seeds (tahini), seeds, almonds, certain green leafy vegetables like chard and kale, dulse, parsley, dried figs, tofu, fava beans, white beans. Recommended daily intake via food: 1200 mg.Optimal daily intake via supplements: 400-800 mg depending on need. Calcium intake can be as large as or twice as large as magnesium. Zinc Zinc is one of the body's most important minerals for, among other things, immune defense, growth and sexual development, skin and hair health, and normal wound healing. Also important for testosterone production and appetite regulation. Common deficiency symptoms Reduced appetite, growth disorders, impaired wound healing, weakened sense of smell and taste, poor wound healing and skin problems, hair loss and brittle nails, eye problems, and impaired hearing. Craving salt and carbohydrates is also common with zinc deficiency. Zinc-rich foods Pumpkin seeds, chia seeds, hemp seeds, kidney beans, sunflower seeds, oats, tofu, tempeh, cashew nuts, walnuts.Recommended daily intake via food: 15 mg.Optimal daily intake via supplements: 20-50 mg.When taking zinc, one should check the ratio between zinc and copper. This can be balanced through a multivitamin/mineral. Copper is obtained from, for example, olives, nuts, legumes, and buckwheat. Iodine According to WHO, iodine deficiency is one of the world's most common nutritional deficiencies – up to 72% of the world's population is affected by an iodine deficiency-related disorder according to them. Iodine is essential for the production of thyroid hormone and therefore plays a central role in our metabolism, but also plays a key role in the cells' oxygen metabolism and all other hormone production. Iodine supports metabolic reactions, aids development, facilitates normal brain development, and cognitive functions. Common deficiency symptoms Weight gain, reduced resistance to infections, poor circulation, cold hands and feet. Iodine deficiency can cause adults to develop goiter. In severe cases, iodine deficiency also leads to mental problems. Iodine-rich foods Seaweed such as Kelp, Wakame, Dulse, and Kombu all provide a lot of iodine. Tip: If you are sensitive to iodine but want to eat seaweed, Nori is a good choice. Recommended daily intake via food: 150 µg.Optimal daily intake via supplements: 150-300 µg. Iodine should not be taken in cases of hyperthyroidism, toxic goiter, or impaired kidney disease. Iron Iron transports oxygen from the lungs through the bloodstream to all the body's cells. The mineral is mainly found in the blood where it is part of the pigment hemoglobin. There are many iron-dependent enzymes in the body's enzymatic antioxidant defense. Iron helps with development, assists in making amino acids, collagen, neurotransmitters, and certain hormones. Common deficiency symptoms Craving salt, high levels of fats in blood and liver, weakened immune system, fatigue, pale skin, hair loss, and brittle nails. Iron-rich foods Lentils, green vegetables like broccoli and spinach, beans, peas, quinoa, nuts, and seeds such as pumpkin seeds and sesame seeds (tahini).Recommended daily intake via food: 15 mg.Optimal daily intake via supplements: 0-20 mg. This is met for most people through diet – imbalances in iron metabolism usually have other causes than lack of iron intake. Excess iron accelerates aging and increases the risk of chronic diseases. Therefore, one should be careful not to overdose or take iron supplements unnecessarily. An exception is, for example, heavy menstruation when a lot of iron is lost and may need to be replaced through supplements, or long-term deficiency for other reasons. Iron deficiency should always be investigated and tested by a doctor, including checking Ferritin, Folate, and B-12. Selenium Selenium is an important mineral for the immune system; it participates in antioxidant activity that defends against damage and inflammation and plays a key role in maintaining a healthy metabolism. It is thus a powerful antioxidant just like zinc. Selenium maintains normal thyroid hormone production, supports metabolism and DNA synthesis, protects against oxidative damage, supports the immune system in fighting infections, and is needed for healthy fertility, especially in men as it promotes sperm health just like zinc. Selenium may need to be taken in cases such as Crohn's disease, thyroid problems since selenium regulates thyroid functions, or in older age. Healthy adults should not exceed 100 micrograms per day or take a multivitamin/mineral. Deficiency symptoms Selenium deficiency can increase the risk of cardiovascular disease and heavy metal poisoning. Selenium-rich foods You can cover your daily selenium needs with 2-3 Brazil nuts. Other good sources of selenium are chia seeds and sunflower seeds. Recommended daily intake via food: 70 µg.Optimal daily intake via supplements: 100 µg. Potassium Potassium contributes to fluid balance, nerve transmission, muscle contractions, and normal blood pressure. It also helps prevent heart arrhythmia and swelling and reduces the risk of high blood pressure and stroke. Deficiency symptoms can be Fatigue, poor memory, difficulty concentrating, trouble sleeping and relaxing, muscle weakness, muscle spasms, joint pain, mental confusion. People most likely to have low potassium levels include: those who never eat vegetables or fruit, those taking medication for high blood pressure or heart disease, those with chronic kidney disease, diabetes, and athletes who train more than 1-2 hours a day. Potassium excretion increases with high intake of magnesium, coffee, sugar, and alcohol. Potassium-rich foods Avocado, dulse, kelp, bananas, sweet potatoes, spinach, grapes, watermelon, coconut water, certain beans, potatoes, dried fruit, beets. After intense exercise or during hot summer days, it is excellent to drink coconut water, eat watermelon, or take electrolyte powder.Recommended daily intake via food: 2000 mg.Optimal daily intake via supplements: 99-300 mg. You can take a multivitamin/mineral.
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Common Vitamin Deficiencies - Symptoms and Optimal Dosages
That’s a tricky question without a simple answer. But some vitamins are more commonly deficient than others. An important thing to keep in mind regarding vitamins and supplements is that the difference between what is “normal” and “optimal” can be quite large. In Sweden, we have reference values for most nutrients, DRI (daily recommended intake), which are designed to prevent deficiency symptoms. That is, the recommended dose is at a level to avoid an “undernourished” state. But is that the same as optimal levels? Our nutritional needs are not static (the same all the time) or statistical (the same for everyone) but rather dynamic and individual. Depending on the season, activity level, age, gender, sleep needs, stress tolerance, and more, the body uses different amounts of nutrients. Therefore, our needs vary greatly, both between individuals and throughout a lifetime. So what could the optimal daily intake of a vitamin be for you at this stage in your life? To find out, you need to consult a functional medicine doctor or nutrition therapist. We can also take private blood tests ourselves and consider what we think we might need a little extra of. Vitamin D The sunshine vitamin! Vitamin D is produced in our skin when exposed to the sun’s rays. According to many nutrition experts and researchers, vitamin D is the most important single vitamin we can optimize in our bodies. It has a long list of strengthening and protective functions in the body. Vitamin D is especially important during the winter months. PS: It’s good to supplement vitamin D with magnesium and vitamin K2. Early deficiency symptoms can include leg pain, burning sensation in the mouth and throat, nervousness, diarrhea, difficulty falling asleep, autumn and winter depression, brittle bones, arthritis, osteoporosis, cavities, muscle spasms, and muscle weakness. Optimal daily intake: 1,000 – 2,500 IU. Vitamin C Vitamin C is one of our most important antioxidants involved in immune system function, collagen formation, and psychological function. Vitamin C counteracts aging, detoxifies, oxygenates blood vessels, protects healthy cells, protects the skin, supports the body in handling physical and mental stress, aids wound healing, and much more. Early deficiency symptoms can include bleeding or sensitive oral mucous membranes and gums, recurring colds, high cholesterol, poor iron absorption, cavities, nosebleeds, hair loss, premature aging, fatigue, irritability, joint and muscle pain, easy bruising, and male infertility. Optimal daily intake: 2,000 mg. But significantly higher doses can be taken as needed, in cases of deficiency and illness. Examples: Iron deficiency / Anemia 300 – 1000 mg. Allergies and other respiratory diseases 2000 mg and up. Cold and flu 5000 mg and up. Bleeding gums 2000 – 5000 mg. During radiation therapy 2000 – 10000 mg. During stress 2000 – 10000 mg. Vitamin E Vitamin E is one of our most important defenses against free radicals. Vitamin E helps prevent blood clots, toxicity, angina, leg cramps, and much more. When you exercise a lot, experience a lot of stress, smoke, are pregnant, are in menopause, or are over 50 years old, the need increases. It can be difficult to get high levels of vitamin E from diet alone, as it would require eating over a kilo of olive oil or more than half a kilo of almonds to reach 200 IU per day. Long-term deficiency can lead to peripheral neuropathies and increase risk factors for developing heart disease, vascular disease, and cancer. Optimal daily intake: 150-300 mg. (268 mg equals 400 IU) Vitamin B-12 A very important vitamin for, among other things, energy metabolism and the nervous system. Early deficiency symptoms can include fatigue, tingling, numbness in the legs, memory loss, cognitive dysfunction, numbness, coordination problems, poor memory, and dementia. It can take five years before symptoms indicating B12 deficiency appear after the body’s stores are depleted. Over 60 years of age, it is often recommended to take B-12 for life. Optimal daily intake: 25-100 µg. For extra needs and illnesses, up to 2000 µg can be used. Folate (Vitamin B-9) Also called folic acid or vitamin B-9, it plays an important role in cell renewal in the body’s tissues, the formation of blood cells and hemoglobin. It is also necessary for the body’s healing processes. Folate deficiency is considered the most common vitamin deficiency in the West, especially among the elderly. Early deficiency symptoms can include sore lips, mouth sores, stomach ulcers, digestive problems and various forms of diarrhea, edema, gray-brown discoloration of the skin, hair loss, graying hair, headaches, and memory difficulties. Severe folate deficiency can also lead to birth defects, which is why it is almost always recommended during pregnancy. Optimal daily intake: 400-800 µg. Vitamin B6 The European Food Safety Authority, EFSA, has established a connection between vitamin B6 and protein and glycogen metabolism. a normally functioning nervous system. the formation of red blood cells. the maintenance of a normal immune system. the regulation of hormonal activity. Early deficiency symptoms can include loss of appetite, weight loss, weakness, nervousness, insomnia, eczema, hair loss, and much more. Many women with PMS symptoms find relief with B6. The best option for PMS is a B-complex. Optimal daily intake: 10-100 mg. If you don’t need extra amounts of a specific B vitamin, a high-quality B-complex with all B vitamins may be the best choice as it creates a good balance in the body. You can also choose a multivitamin as a base that contains all B vitamins. Remember, the most important thing first is a colorful diet!
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When should you take your supplements? Complete timing guide
A question we often get is when during the day to take a certain supplement and whether it should be taken with a meal or not. Here is a small guide with supplements many choose and the best times to take them.. If you are missing a supplement from the list, don’t hesitate to get in touch. Morning or late morning In the morning, the body is a bit more receptive to nutrient absorption, and we prefer to take supplements that stimulate energy production and mental clarity. For the same reason, some of these may be best avoided in the evening, especially if you are sensitive and have trouble winding down. B vitamins Taking a B-complex ensures we get a bit of all B vitamins at once, making it balanced. Vitamin B-12 contributes to normal energy metabolism and helps reduce fatigue. Multivitamins – You can consider a multivitamin as a base and then add higher doses of other specific nutrients. Vitamin D is good in the morning as it provides energy and should be taken with a meal containing fat. Remember that magnesium is needed for the body to activate Vitamin D. Q10 supports energy production in the body, which is why it is especially good in the morning. PQQ is involved in the body's energy metabolism and boosts performance, so it is best taken in the morning. Iron – Iron is best taken in the morning as it is stimulating, but it is important not to take it at the same time as milk, caffeine, zinc, magnesium, calcium, or Vitamin D supplements as they interfere with absorption. However, iron pairs well with Vitamin C! Copper stimulates the sympathetic nervous system, so it is best taken in the morning. Anytime during the day These supplements can be taken anytime during the day, as they are rarely perceived as either stimulating or relaxing. They nourish the body and help it adapt to what is needed right now. Omega-3 (algal oil or fish oil). Omega-3 can be taken at any time during the day. You can consider Omega-3 as a base just like multivitamins. Vitamin C – Vitamin C is best taken spread out during the day. In case of illness, the intake of Vitamin C can be increased to larger amounts. Calcium – Many say calcium is best taken in the morning, but calcium is hard for the body to absorb in high doses and then passes through the intestines. Therefore, it’s best to take half the dose in the morning and half in the evening with dinner. Most adaptogens—please read the instructions. Some highly stimulating ones like rhodiola are best taken in the morning. Greens and algae – This is green, nutrient-rich food, so it can be taken anytime. Afternoon or evening In the evening, we want to support the body’s relaxation and recovery. Here are the most common supplements that are good to take either with dinner or within the hour before bedtime. Magnesium stimulates the body’s parasympathetic nervous system, which promotes calm, making it perfect for the evening. Zinc can be taken in the afternoon or evening. Potassium also has a calming effect, so it’s good to take in the afternoon or evening. Lemon balm – Lemon balm is a calming herb, so it works especially well in the evening. Reishi – Reishi can be taken both morning and evening, but it may help with relaxation in the evening. L-Theanine works best in the afternoon since it can make you alert, but it also provides relaxation. Special calming supplements with active ingredients like GABA to help promote a good night’s sleep can be taken an hour before going to bed. Supplements with food First, keep in mind that it’s good not to take too many supplements at once, as the stomach can react if you have a sensitive gastric lining. So we recommend dividing your supplements into a schedule throughout the day. Note that if you take medications, you should always leave a 3-4 hour gap between them and supplements/herbs. Supplements that can be taken with food Vitamin D, vitamin A, vitamin E, and vitamin K are fat-soluble vitamins, which means they are absorbed more easily if you eat fat along with them. In some supplements, the vitamins are dissolved in oil, allowing them to be taken on an empty stomach. Otherwise, it’s best to take the vitamin with food that contains a fat source, such as olive oil. Digestive enzymes are made specifically to break down food more efficiently, so they should of course be taken with a meal. They can be taken 30 minutes before a meal or right at the first bite; opinions vary on this. Certain ones, see instructions on the jar. Q10 is fat-soluble and should therefore be taken with a meal to be properly absorbed. Take with food. Selenium works synergistically with vitamins E and C, so they can advantageously be taken together. Taking B vitamins with food can improve absorption and reduce the risk of nausea if you are sensitive. Taking a multivitamin with food can prevent possible nausea if you are sensitive and also support absorption, as food helps the body absorb fat-soluble substances. Zinc – Many people may react negatively when taking zinc on an empty stomach and feel nauseous. This can be due to a sensitive stomach lining, insufficient enzymes to break down zinc properly, or low zinc levels. In that case, zinc should be taken with a meal and preferably with digestive enzymes. Calcium – Works best with food. Remember that to absorb calcium, the body also needs vitamin D. Dietary supplements before meals Supplements that can be taken on an empty stomach Zinc sulfate – NOTE see the text above about zinc; if you are among those who feel nauseous from zinc, we recommend taking it with a full stomach. Vitamin B-12 unless otherwise stated on the product. B12 is a water-soluble vitamin, so it does not require food for better absorption. Systemic enzymes – These enzymes are not meant to digest food but to work in the body, so they should always be taken between meals. Examples are Spikenzyme and Global Healing Enzymes. Certain ones, see instructions on the jar. Lysine is considered most effective when taken on an empty stomach. Glutathione – Glutathione is considered most effective when taken on an empty stomach. Alpha-Lipoic Acid – Should be taken on an empty stomach, as some foods can reduce its bioavailability. Special occasions Here are examples of supplements that should be taken for shorter periods, as a course for a specific purpose. For the time of day they should be taken, and whether they can be taken with food or not, see the instructions on the jar or bottle. Oregano Oregano oil Olive leaf Cranberry extract/D-mannose Fungal Defense Cleansing cures of various kinds such as Liver Health, Candida Balance, C60, and UltraBalans. Hope this overview is helpful. If you have any questions, don’t hesitate to contact us!
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