For the last year or so I have made it a point to eat clean, healthy, and anti-inflammatory so I could avoid the use of any meds or supplements as much as possible. Yeah, I still take the occasional nsaid for pain, but not the daily doses that I used to require. I have also eaten a well balanced, plant based diet and haven't felt the need for any nutritional supplements.
Lately I have been rethinking the supplements a bit. No, I'm not going to start downing mega-doses of anything and everything. I don't follow the latest trendy "must have for super muscles" amino acid or what have you. Instead I have been studying the various individual vitamins and minerals for specific purposes. Mainly what I have been looking for are the nutrients needed for muscle recovery, and maybe an energy boost.
It is no secret that I hurt all the time. What is a bit more of a secret is what amounts to chronic fatigue. I am tired all the damned time. One reason I have resisted going back to work full time is that for the first time in years I feel like I am not sleep deprived all the time. I have been told on more than a few occasions that I could likely be diagnosed with fibromyalgia. I refuse to listen to that. I don't want my life defined by any kind of diagnosis. Nor do I want my life defined or limited by low energy. As a matter of fact, I don't let the fatigue drag me down, much.
So, back to the supplements. Muscle fatigue can be laid at the doorstep of several deficiencies, a key macro-nutrient is Magnesium. Magnesium activates protein enzymes, reduces lactic acid, is an essential electrolyte, regulates the body's metabolism of protein and essential fatty acids, helps activate the kidney's production of Vitamin D, aids calcium and mineral absorption, cofactor to over 300 enzyme functions, vital to cellular reproduction, assists in energy production, is thought to reduce muscle soreness and stiffness. Magnesium also acts as a natural sleep aid, promoting relaxation, as well as reducing anxiety. I have been taking 250mg in the morning, and 500mg at night with a cup of herbal tea before bed. Magnesium seems to be as close to a must-have super supplement as I have ever come across.
Next on the must-have list is B12, needed to convert carbs to glucose for energy, helps metabolize protein, reduces fatigue and lethargy, reduces depression, regulates a healthy nervous system, maintains a healthy system, helps in cell production, reduces cancer risk, and helps maintain healthy skin, hair and nails.
Vitamin D is called "The Sunshine Vitamin" because our bodies can manufacture it from sunlight. Which you have to admit, is a pretty cool ability. This time of year in Oregon though, the sun is rare visitor. Vitamin D can help with depression, is essential for calcium absorption and strong bones. A deficiency can cause muscle and bone pain, and increase the risk of some forms of cancer.
CoQ10 is also in the arsenal. It is said to boost energy, and speed exercise recovery. It is an anti-oxidant, and shows some effectiveness in reducing asthma issues. The main source of this nutrient is organ meats, beef, soy, mackerel, and sardines. Being vegetarian, these are not on the menu for me.
These are the few supplements I've added to my normal routine. I try to remember to take them with my breakfast smoothie, but I am terrible at remembering to dose myself, so I have a bottle of them in my lunch pail. I haven't been taking them long enough to really know if they are benefiting me yet. I know it can take a while to feel the effects of a nutritional supplement.
I will say, taking the magnesium at night seems to be working like a charm. I am off my sleep medication, and seem to be sleeping deeper and sounder than ever. It is definitely staying on the menu. That is my current take on supplements, revisited. Let's see where it takes me.
