A journey is defined as a passage from one place to another, so when we think about embarking on our individual health journeys, we need to understand that even with our best health foot forward (and best intentions), our modern lifestyles and dietary choices can sometimes leave gaps in our overall and foundational health. This is where adding in a few key supplements, which I call the Core 4 Supplements (omega-3 fatty acids, CoQ10, adaptogens and trace minerals) can help you effectively cover your health and nutritional bases. Think of these as a few of your health non-negotiables.
These core four supplements are designed to support overall health. You can think of them as your long-term committed relationship supplements, meaning you will be unremittingly taking them for your foreseeable future. Below we will explore the benefits of each supplement and how they can contribute to your overall health.
Omega Fatty Acids
Omega fatty acids, particularly omega-3 and omega-6, are essential polyunsaturated fats that play essential roles in maintaining various bodily functions. These fatty acids are termed “essential” because they cannot be made by the body and, therefore, must be obtained through food sources or supplements. Omega fatty acids are vital for numerous physiological processes from cardiovascular protection to enhanced brain function, hormone support and modulating the inflammatory response.
These fatty acids produce hormones that are critical to regulating the immune system and central nervous system. DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are two of the most important omega-3s.
NERD ALERT: This part isn’t entirely important for you to know, but it does give some context. The most significant difference between EPA and DHA is their chemical structure. EPA has 20 carbon atoms and five double bonds, and its main function is to produce eicosanoids, which are chemicals that contain antioxidant properties and are involved in inflammation, regulation of smooth muscle tone, vascular permeability, and platelet aggregation (think blood cells sticking together). Think of them as teammates though, as both EPA and DHA are required for overall health, and both are fundamental to the structure and functioning of all our cells.
EPA has strong antioxidant properties, making it helpful for the body’s immune system and combating free radicals. EPA can also provide support for cardiovascular function, mood support, and cognitive function. While EPA fatty acids are less abundant in brain cells than DHA fatty acids, they are known to be essential for supporting healthy inflammatory responses and are required to produce new nerve cells.
DHA supports gray matter in the brain, which enables individuals to control movement, memory and emotions in fact, DHA comprises over 90 percent of the omega-3 fatty acids in your brain, and it can support cognitive health. This high fatty acid content helps to regulate the function and structure of the neurons, which are the messengers of the brain. DHA has been associated with eye health, as the retina has a high concentration of omega-3.
General Recommended Dosage:* Dose: 2 g EPA, 1 g DHA.
Omega-3 supplements are available in various forms, including fish oil, krill oil, cod liver oil and algae oil. Trusted brands I love include Dr. Mercola, Thorne and Nordic Naturals.
CoQ10
Coenzyme Q10 (CoQ10), or ubiquinone, is a vitamin-like substance found in nearly all cells in the human body. Sometimes called vitamin P, CoQ10 is vital to cellular metabolization and the mitochondria. It plays a crucial role in generating energy in the form of adenosine triphosphate (ATP) within the mitochondria.
CoQ10 is involved in energy production, scavenging antioxidants and preventing oxidative damage to your lipid membrane, which keeps ions, proteins and other molecules in place.
CoQ10 is largely found in high-energy organs like the heart, kidney and liver. It acts like an antioxidant, which helps to protect cell membranes. While the body can make some CoQ10 on its own, that ability declines with age. Oxidative stress, mitochondrial dysfunction and cholesterol-lowering statin drugs all lower CoQ10 levels.
Inadequate CoQ10 levels can compromise the efficiency of energy production, which can lead to things like general low energy and feelings of fatigue. Additionally, decreased CoQ10 levels can lead to increased oxidative stress in the cells as CoQ10 plays an important antioxidant role.
General Recommended Dosage:* 100-200 mg 1 time per day. Trusted brands I love include Dr. Mercola, Pure Encapsulation and Doctor’s Best.
Adaptogens
Adaptogens are classically defined as substances that enhance the “state of non-specific resistance” to stress.
Adaptogens exhibit neuroprotective, anti-fatigue, mood-supporting, anxiolytic, nootropic (cognitive), and immune-modulating properties. Adaptogens work to modulate the HPA axis response and support the central nervous system. One of the main mechanisms of action of adaptogens is their role in up-regulating the “stress-sensor” protein Hsp70, which plays a role in cell survival and apoptosis.
Choosing an adaptogen can be quite custom and individual to your current “chapter” of life. If you are extra stressed you perhaps want an adaptogen that provides some calming properties to the nervous system (such as holy basil), or maybe you notice your mood and general cognitive function take a hit when you’ve got too much on your plate (you might want to think about rhodiola). Maybe you are someone who gets sick and run down when they are stressed and you just feel mentally and physically (you might want to add in eleuthro, cordyceps or panax ginseng).
It is important to ask yourself a few questions when deciding what kind of adaptogen do I need right now.
• How long have I been in this place (mentally, emotionally, physically and physiologically)?
• What was going on before my body started to break down and become unbalanced?
• What kind of person am I when I am stressed? What kind of stressor am I?
• What do I need more of? Do I need something a bit more stimulating? Do I need something more calming or more balancing?
We all respond differently to different things, which is why some adaptogens work better on different kinds of people, at different times/phases of their lives and health journey. You can incorporate these adaptogens as either long-term tonics or acute as-needed supplements. They can be at the base of your health pyramid, and then you can swap different adaptogens in and out depending on what your current needs are.
General Recommended Dosage:* The appropriate dosage truly depends on your specific goals and current health status (think about how deep of a “health hole” you are in). It’s important to give adaptogens time to work and to be consistent with their use. Begin by following the general dosage instructions provided on the tincture or herbal supplement you are using.
Trusted brands I love include Woodstock Herbal Products, Mountain Rose Herbs and going to your local health food store or apothecary.
Essential & Trace Minerals
Trace minerals play crucial roles in various physiological processes. These important minerals are needed as building blocks for hundreds of different enzymes, they deliver oxygen through the blood, and are necessary for hormone functioning, circulatory health, sleep, hormone regulation, immune support, cognitive and neurological health, and can provide antioxidant support. Many trace minerals act as cofactors for enzymes, helping to catalyze biochemical reactions necessary for metabolism, digestion and other bodily functions.
The minerals that the body needs are called essential minerals. There are 16 essential (macro) minerals (some of these in this category include electrolytes), and nine trace minerals.
Macrominerals are major elements and include calcium, chloride, magnesium, phosphorus, potassium, sodium and sulfur. These elements have a recommended daily intake of 100 mg per day or more for adults.
Microminerals are trace minerals and include chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc. Of these trace elements the only ones that have an established recommended daily intake are iodine, iron, selenium and zinc.
Macro Minerals = calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur.
Trace Minerals = chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc Trace minerals are essential nutrients that the body cannot produce naturally. Many individuals may have insufficient levels of these minerals, which can negatively impact their health. It is important to ensure adequate intake either through dietary sources or supplements, such as trace mineral drops.
General Recommended Dosage:* The recommended dosage for trace minerals varies depending on the specific mineral and individual needs, such as activity level (if you are extremely active you might need a bit more) age, sex and general health status and diet (if you immensely stressed, not sleeping well, diet isn’t stellar etc.). Start by following the general dosage instructions provided on the trace mineral supplement you are using.
Trusted brands I love include BLK and Trace Minerals.
In Summary
These Core 4 Supplements (omega-3 fatty acids, CoQ10, adaptogens and trace minerals) can help form a robust foundation for your overall well-being, vitality and longevity.VR
*These can vary depending on lifestyle, lifestyle, general health goals and current health. Always consult with a health care provider before starting any new supplement regimen, especially if you have underlying health conditions or are taking other medications.
References:
1 www.ncbi.nlm.nih.gov/pmc/articles/PMC3961091/.
2 https://pubchem.ncbi.nlm.nih.gov/compound/Eicosapentaenoic-acid.
3 www.ncbi.nlm.nih.gov/pmc/articles/PMC9932710/.
4 https://pubmed.ncbi.nlm.nih.gov/31752257/.
5 www.ncbi.nlm.nih.gov/pmc/articles/PMC3178961/.
6 www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/.
Brianna Diorio holds a PhD in integrative medicine from the University of Natural Medicine and is a clinical nutritionist with a Master’s of Science in Human Nutrition from the University of Bridgeport. She is also a functional diagnostic nutrition practitioner (FDN), an herbal practitioner through the Herbal Academy, a family herbalist through The School of Natural Healing, a NASM certified personal trainer, and a holistic lifestyle coach from the C.H.E.K Institute. Diorio is the host of the Brianna Approved Podcast, which is a podcast for people who like a holistic approach to real science and clinical research on all things nutrition, botanicals and balance. She currently works as a clinician with her private practice that specializes in alternative health, functional medicine and dietary supplements. Diorio works with a vast array of clients and businesses to educate and improve their health and dietary needs.
