Dear Kosterina Family,
In today's modern world, even those of us who adhere to a healthy lifestyle may find it tough to get all the nutrients our bodies need from diet alone. Changes in food production, food processing, modern agriculture and soil depletion, lifestyle habits, and environmental influences have made it hard for our bodies to get all that we require and that’s where supplements come in. But which ones should you take? We are not doctors(!) so please consult a physician or nutritionist before starting any new supplementation. Think of us as your good friend sharing our wellness protocols with you.
Here are the 5 essential supplements that we consider non-negotiable for our daily routine:
Fish Oil / Omega-3 Fatty Acids: Omega-3 fatty acids are essential for brain health, heart health, and reducing inflammation in the body. They can be found in fatty fish like salmon and mackerel, but supplementing with a high-quality fish oil can ensure you're getting enough of these important nutrients. They can support joint and skin health and also improve the health of your gut microbiome. It is typically recommended to take 1,000mg per day but we take it a step further and we make sure that we’re also getting the recommended amount of DHA per day. (Turn the bottle around and make sure your brand has enough DHA). We recommend OmegAvail Ultra from Designs for Health.
Vitamin D: It seems like almost all of us can benefit from taking Vitamin D. Many people are deficient in vitamin D, especially those who live in northern latitudes or spend most of their time indoors. Vitamin D supports bone health, immune function, and mood regulation and, believe it or not, it is needed all year round. A tip for consumption: take Vitamin D with food and healthy fats for optimal absorption. We take this one from Thorne.
Magnesium: Magnesium is a mineral that plays a crucial role in over 300 biochemical reactions in the body. It is important for muscle and nerve function, energy production, and bone health. Stress can also deplete our bodies of magnesium when we need it most. Magnesium is great for muscle relaxation and promotes quality sleep.
Pro Tip: Magnesium and Vitamin D are a dynamic duo. Vitamin D needs magnesium's help to activate, while magnesium relies on vitamin D for better absorption - a winning combo! We take this one from Pure Encapsulations.
Probiotics: Probiotics are beneficial bacteria that help support gut health, digestion, your immune system and even your skin. And did you know they can also benefit your brain and mental health? The gut-brain connection is the reason getting your gut microbiome in shape is so crucial. Look for probiotic formulas with different strains of bacteria that fit your needs. We like Seed Probiotics and also eat Coconut Cult probiotic yogurt daily!
Protein: Whey protein is considered a high-quality protein because it contains all essential amino acids in the right proportions for human nutrition. For those who don’t tolerate dairy well, a great option is Bone Broth Protein powder. These supplements are abundant in leucine which is vital for boosting muscle protein synthesis. Post-exercise consumption aids muscle growth and repair, plus, supplementing with protein helps us meet our daily protein intake goals. Even more, protein consumption helps with blood sugar balance and satiety. We recommend Pure Paleo Bone Broth Protein.
P.S. Adding creatine to your daily protein smoothie is a super easy way to up your
strength and get those brain boosting effects. if you follow along, we touted all the
benefits of a daily dose of creatine in our last newsletter here.
We need to reiterate that before starting any new supplement regimen, it's important to talk to a healthcare provider or registered dietitian to ensure that the supplements are safe and appropriate for your individual needs. With the right supplements, you can boost your health and energy levels for a thriving 2024. Let’s do this!
Peace, Love, and EVOO,
Katina & The Kosterina Team
Stuff We're Into
With 21-26 grams of protein per serving without using any dairy, we love this protein powder because of its high-quality. Using highly-concentrated, pure beef protein, these macronutrients are actually able to be absorbed and used by our bodies to its max ability.
Small batch-fermented with over 800 billion live probiotics every quart, we love coconut cult for the benefits it provides our gut! Plus, their yogurt taste amazing with so many delicious flavors.
OmegAvail comes in again with clean, pure, and high-quality Omega-3 fatty acids. With 600mg of EPA and 400mg of DHA in each serving, this is the easiest and most-effective way to get your daily dose of essential fatty acids.
