Don't waste another 20 minutes staring at bottles in the supplement aisle trying to decide what's worth it- we've got you!
Every day, our bodies and brains are actively responding to the stimuli and conditions we encounter, both internally and externally. Physical and/or psychological stress, fluctuating hormones, immune challenges, environmental factors, interpersonal interactions, illnesses– you name it, the nervous system is doing its absolute best to manage all of these competing signals and needs in order to allow us to function. Add on top of all that, our nervous systems are also responsible for regular homeostatic functions such as digestion, sleep, memory processing and consolidation, learning and executive function, and regulating body temperature, heart rate, blood pressure, mental focus and more.
When under-resourced and overtaxed, our brains and bodies simply cannot adequately manage all these competing needs and functions, and we suffer the consequences. Specifically, we begin to see and feel the cumulative effects of the nervous system being starved of the raw materials it needs in order to ensure healthy function. This frequently presents as fatigue, poor sleep quality, chronic pain and tension, repeated injuries, weak immune system (get sick easily and/or take a long time to recover), autoimmune diseases, digestive problems like IBS, mood disturbances, brain fog, loss of mental focus/clarity, and hormonal imbalances.
These conditions (and many others) are indicators of high inflammation and the long-term effects of chronic stress. The truth is, we cannot heal or grow from an inflamed, stressed and dysregulated state. This means that the first step to healing from most diseases of chronic inflammation and stress is giving our bodies the extra support and resources needed to clear out inflammatory debris, calm the nervous system and get back to a healthy, functioning state.
The simplest way to ensure you’re getting all these key nutrients? Harnessing the power of targeted, high quality supplementation. BUT the supplement aisle at the grocery store is overwhelming, crowded with low-quality supplements that contain fillers instead of active ingredients!
At Mind + Body Acupuncture & Wellness we are ready and waiting to help you navigate the wild world of supplements. In this post, we’re sharing our 6 most commonly prescribed supplements and product recommendations! This short list contains six supplements that are fabulous for cleaning up inflammation, regulating immune function, balancing hormones, scavenging free radicals, improving cellular metabolism and energy levels, and supporting you on the path to lasting health and wellness*.
For smooth, easy ordering of any of these supplements, visit the Mind + Body Fullscript page and get 10% off plus free shipping on orders over $50.
Now, let’s dive in to find out how you can leverage these anti-inflammatory heavy hitters to help you feel your best!
1. Magnesium
This is one of my absolute favorite supplements. Magnesium is like a warm hug for your nervous system. Known as "nature’s tranquilizer," this mineral plays a key role in over 300 biochemical reactions including those that regulate cortisol, the stress hormone. High cortisol levels can lead to a range of issues, from poor sleep to weight gain. Magnesium calms the nervous system, reduces cortisol production and promotes relaxation. It’s a powerful anti-inflammatory and helps to balance hormones by ensuring adequate progesterone levels.
Magnesium supports healthy sleep, regular bowel movements, stress response, balanced mood and improved energy levels. It also prevents muscle cramps and has shown promise in treating restless leg syndrome. If you have a chronic inflammatory condition like PCOS or endometriosis, or you have chronic stress or insomnia, magnesium will definitely be on your treatment plan.
How to Use: Choose magnesium glycinate or bisglycinate for better absorption (AKA no loose stool). Consider PM dosing to help sleep quality, too!
Dose: Magnesium glycinate (or bisglycinate): 200-400 mg daily around bedtime. Link to purchase from our Fullscript dispensary HERE.
2. N-Acetyl Cysteine (NAC)
Another heavy hitter against inflammation, N-acetyl cysteine (NAC) is a precursor to glutathione, one of the most potent antioxidants in the body. It works by helping your liver detoxify harmful substances, reducing oxidative stress and inflammation. When it comes to hormone balance, NAC shines by supporting the healthy detoxification of excess hormones like estrogen, making it extremely effective in treating estrogen dominance that is frequently seen in hormonal disorders such as endometriosis. Additionally, NAC improves your body’s resilience to stress, boosts insulin sensitivity, and promotes healthy quality of eggs and sperm, and helps regulate emotional states (PMID: 34208683). Due to its anti-oxidant and anti-inflammatory power, NAC is also useful to reduce high blood pressure all while protecting your liver cells from damage and has recently been studied for its ability to counteract development of neurological conditions such as Parkinson’s Disease and Alzheimer’s disease, sleep apnea, some mood and attention disorders, neuropathic pain and inflammatory bowel disease (PMID: 33067169, 30551603, 25957927).
How to Use: NAC is often taken in supplement form, and it's most effective when taken on an empty stomach. The most common side effect is nausea, so if you need to take it with food, that is OK, too.
Dose: 600-900 mg 2x per day (one capsule in AM, one cap in PM).
We recommend: Pure Encapsulations NAC for ease and convenience as well as high quality (see our Fullscript dispensary for 10% off and free shipping over $50).
3. Methylated B Complex
B vitamins are the unsung heroes of hormone regulation, particularly B12. A methylated B complex including methylfolate ensures that your body can easily absorb and use these vital nutrients. B12 supports the nervous system by aiding in the production of neurotransmitters like serotonin and dopamine, which help regulate mood and stress. It also plays a role in reducing homocysteine levels, which, when elevated, can lead to increased inflammation and cortisol levels. B12 is essential for nerve health and metabolism, too. In short, methylated B12 keeps energy levels steady, maintains healthy nerves, regulates mood and emotions, and is an essential nutrient to balance hormones.
How to Use: Look for a B12 complex that includes methylated forms of B6 and folate for maximum benefit. Follow the daily dosage on the packaging of the product unless advised otherwise by a licensed healthcare practitioner. It is possible to get too much B vitamins, so pay attention to the label dosage and do not exceed that unless your practitioner has expressly told you to take a higher dose.
We Recommend: Active B-Complex by Integrative Therapeutics, available here.
4. Vitamin D
Did you know? Vitamin D is technically a hormone, and it’s vital for regulating the immune system, mood, and hormone production. Low levels of vitamin D are linked to increased cortisol levels and inflammation, endometriosis, heart disease, depression, diabetes, and autoimmune disease. Ensuring adequate vitamin D helps with production of thyroid hormones, progesterone, estrogen, and androgens (testosterone, DHEA). Vitamin D is also important for uterine receptivity/implantation, follicle development and egg quality AND supports healthy immune system function, balanced mood, skin/hair and bone health, as well as reducing symptoms of PMS and period pain. Basically, do not sleep on Vitamin D.
How to Use: Get your vitamin D levels checked and supplement accordingly, especially during the winter months. Vitamin D3 combined with Vitamin K2 is often recommended for better absorption and calcium regulation.
Dose: 2,000-4,000* IU per day (2 drops of Thorne D/K2 2x per day is 2,000 IU of vitamin D); do not take more than 2000 IU/day unless you have gotten testing done that shows deficiency.
We recommend: Thorne Liquid Vitamin D/K2 drops, 2 drops is a dose of 2000 IU. Check our Fullscript link for 10% off and free shipping over $50.
5. High EPA/DHA Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPA and DHA, are essential for brain and nervous system health. They work by reducing inflammation throughout the body, which in turn helps lower cortisol levels and improve hormone balance. Omega-3s also support the production of hormones like estrogen and progesterone, which are crucial for mood regulation, menstrual health, and egg quality (PMID: 35364062, 35147198). Omega-3 fatty acids have been studied for their benefits in preventing macular degeneration in glaucoma patients, treating and preventing depression and anxiety, reducing blood sugar, and treatment of autoimmune conditions including lupus, rheumatoid arthritis, Crohn’s disease and psoriasis.
How to Use: DO NOT TAKE IF YOU TAKE BLOOD THINNERS OR ANTI-PLATELET DRUGS as this can lead to dangerous bleeding. Always inform your practitioner of all drugs and other supplements you take.
Dose: 2,000 mg of combined EPA/DHA daily
We recommend: Nordic Naturals ProOmega® 2000, available here.
6. High-Quality Probiotics
The gut is called our "second brain,” for good reason. The health of the gut microbiome plays a crucial role in maintaining hormone levels and immune function, producing neurotransmitters crucial for mood regulation, ensuring healthy sleep and optimum mental function, and more.
High-quality probiotics introduce beneficial bacteria that help maintain a healthy balance in the gut, which in turn supports the production and regulation of key neurotransmitters like serotonin and dopamine. These neurotransmitters are essential for mood regulation and stress management. Additionally, a balanced gut microbiome has been shown to reduce systemic inflammation. Inadequate levels of healthy gut bacteria allow overgrowth of unhealthy microbes and interfere with our gut’s capacity to absorb nutrients from our food, regulate our immune system and hormones, and eliminate waste properly.
You may have heard that it’s best to get probiotics from food sources, and while this is certainly a great way to add probiotics to your diet, the reality is that food sources of probiotics do not contain a high enough concentration of beneficial bacteria to make a significant difference when gut health is a concern.
How to Use: Choose a probiotic supplement with both Lactobacillus and Bifidobacterium species and a CFU (colony-forming unit of bacteria) of at LEAST 20 billion CFU. NOTE: If you have specific gut health concerns, you will likely need to start at a higher concentration to see results and may benefit from a probiotic more specifically designed for your needs.
We Recommend: SFI Health Ther-Biotic Complete Probiotic, available at our Fullscript dispensary. This product is FODMAP safe!
Bringing It All Together
Of course, being healthy and thriving isn’t just about popping pills—it’s about nurturing your body with the right nutrients, stress management techniques, and building a lifestyle that supports what your body and mind need to heal, grow and thrive. Working directly with a licensed and experienced practitioner who can provide you with a personalized treatment plan including recommendations for targeted supplements is the best and quickest way to get to feel better. We at Mind + Body Acupuncture are here to provide just that- comprehensive, personalized treatments designed just for you based on the latest research, our clinical expertise and the wisdom of Chinese medicine!
Ready to take the next step? Our personalized treatment plans integrate targeted supplementation with acupuncture, herbal medicine, cupping, dietary and lifestyle support so you can be at your best and achieve your health and wellness goals.
Whether you're dealing with chronic pain, an injury, stress, hormonal imbalances, gut health problems, mood disturbances or you just want to feel better overall, we're here to support you. Visit www.mindplusbodyacu.com/services to book your appointment today!
Need more info? Book a FREE 15 minute discovery call with our licensed practitioners to learn more about what we can do for you: www.mindplusbodyacu.com/services
*PLEASE NOTE: Supplements are an effective tool to reduce symptoms and improve quality of life. However, not all supplements are appropriate for all people at all times. Always consult your doctor or primary care provider before starting any new supplements, and always inform all medical practitioners of all drugs and supplements you take to avoid possible interactions.
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