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Dr Alibhais Top 5 Favorite Natural Supplements To Get You Back On Track After The Summer Holidays

Dr Tasreen Alibhai, ND
natural supplements

Going back to school and getting back on routine after summer holidays can be difficult. For many people, it can be a time of increased stress. This is the time to get back on a routine of proper sleep, good nutrition, exercise and of course good natural supplements. Here are my top 5 favorite natural supplements to get you back on track after the holidays.

These top supplements will help with:

Combine these supplements with a good diet and exercise, and you will be back on track in no time!

* The information provided is not intended to diagnose or treat any health condition. Please consult with your doctor or naturopathic doctor before starting any new supplement program as they may have interactions with certain medications. *

My Top Picks:

  1. Magnesium

    Magnesium is one of the most important minerals needed by the body. About 350 enzyme reactions in the body require Magnesium. Unfortunately, most North Americans are severely deficient in Magnesium. Standard North American diets (low fruits and veggies, high starches and sugar) puts you at a risk for low Magnesium.

    Functions of Magnesium:

    • It helps the body convert food into energy
    • It helps promote calmness in the body, reducing anxiety and depression.
    • It is needed for proper digestive functioning and can help treat constipation.
    • It is needed for proper muscle recovery after exercise

    Conditions associated with Magnesium deficiency include:

    • Fatigue
    • Migraine headaches
    • Constipationiety, depression, irritability
    • Insomnia
    • High blood pressure
    • PMS
    Plus many more………….

    Food sources of Magnesium: Legumes, nuts, whole grains, green leafy vegetables.

    Recommended Supplement Dosage: 300-400mg a day

  2. Coenzyme Q10

    This is a vitamin-like substance found in your body. It is excellent for energy production in your cells. It helps improve energy. It is great for all your muscles in your body including your heart. It also increases energy in the brain, improving mental clarity and focus. It also assists in weight loss by helping your body burn more calories for energy. It’s a great antioxidant and protects your cells from cancer. I love this nutrient!

    Food sources: oily fish and animal meat including beef, chicken and turkey.

    Recommended Supplement Dosage: 60 to 200mg/day

  3. Vitamin D

    Vitamin D is technically a hormone. We mostly get this nutrient from the sun. Because we live in Vancouver where sunshine levels are low in the winter, we are at a risk for Vitamin D deficiency.

    Vitamin D is excellent for our mood. It helps ease depression or feeling blue. Going back to school or getting back on good routine can lead to feeling low or depressed. Vitamin D can help put that spring back in your step and that smile on your face

    Recommended Dosage: 60 to 200mg/day2000-4000IU per day

  4. Omega 3 fish oil

    Hands down, this is the best brain nutrient! EPA and DHA from fish oil help us have sharper brains, improves memory and helps us learn better. Start taking fish oil during pregnancy and your child can have better IQ performance as they grow up.

    Many studies have found a link between taking fish oil and better IQ, improved attention and behavior in children.
    http://www.ncbi.nlm.nih.gov/pubmed/18676533

    Studies also have found adults with low omega 3 levels in their blood are more likely to be depressed, pessimistic and impulsive.
    http://www.ncbi.nlm.nih.gov/pubmed/23046564

    In America, about 4 million children and teenagers take Ritalin for treatment of ADHD. In BC in 2011, 312,300 prescriptions were written to treat ADHD.
    http://www.vancouversun.com/health/Prescriptions+ADHD+triple/7488111/story.html

    Recommended Dosage: 60 to 200mg/day2000-4000IU per day

    Those numbers are very alarming and shocking. I always suggest women start taking fish oil during their pregnancy and continue giving it to their newborn. Fish oil has shown in studies to improve attention, behavior and focus. Taking the fish oil is safe and may make a big difference. I urge parents to look at your child’s diet first before taking medications.

    Read more: http://www.dailymail.co.uk/health/article-391503/Fish-oil-calms-children-better-Ritalin.html#ixzz2eRNUSC11

    Dosage recommendations:
    Pregnant women: 1000 t0 2000mg fish oil per day, equal in amount of EPA and DHA
    Newborns: most newborns will get their dosage from breastmilk.
    Children 4-6 years old, about 500mg fish oil
    Children 7 and older, about 1000mg fish oil.
    Adults: Maximum 3000mg fish oil per day

    A recent study in found higher levels of omega 3 fatty acids was associated with lower mortality, and could extend life by about 2.22 years after the age of 65.
    http://www.ncbi.nlm.nih.gov/pubmed/?term=Mozaffarian+D%2C+et+al.+Ann+Intern+Med.+2013%3B7%3A515-25

    Eat at least 3 servings of fish per week. Avoid fish high in mercury.

  5. Rhodiola

    The #1 complaint of University and high school kids is stress. Rhodiola is one of my favorite plant medicines for stress, fatigue, reduced mental or physical performance. It protects your body from burning out. It is an adaptogenic herb, meaning it helps your adrenals adapt to stress.

    Dosage: 100-400mg a day.

Combine the above natural supplements with a good diet, daily exercise and proper sleep, and you and your family will be ready to start the new school year and get back to routine after the holidays.

At Vitalia Health Care, we develop individualized programs to meet your specific health needs. We understand that no two people are the same. From a 1 hour initial evaluation, we can customize a “get ready for back to school” program that is specific to your goals. This includes our weight loss programs, specific nutrition evaluations and consultations, and developing a supplemental program specific to your health needs.

Call us today at 604-566-9355

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