If you’re struggling with weight loss, then your body might be lacking these micronutrients
I talk a lot about macronutrients and making sure that you’re eating the right levels for your body, but micronutrients also play a significant role in weight loss and overall health. There are so many micronutrients that deserve attention, but I want to talk about just three that I have found extremely helpful for my clients: Vitamin D, Magnesium and Omega 3s.
Each of these micronutrients can be found in food, but in most cases, our food isn’t holding as many micronutrients in it which is why we need to supplement it. I am an advocate of getting as many nutrients as we can from food but I also think that if we can’t get it from food, it’s absolutely OK to use supplements.
That being said, you should always talk with a doctor before starting any supplements. I like to have blood panels done to make sure that I know what’s going on in my body. There are a lot of physical indicators that can point us toward supplements, but a blood panel is the best way to actually know what you need!
Vitamin D
What does Vitamin D do?
The main role Vitamin D plays in our bodies is to regulate the absorption of calcium and phosphorus. When we are deficient in Vitamin D we run the risk of bone abnormalities and soft or fragile bones.
Like most vitamins and micronutrients, Vitamin D also contributes to other bodily functions. Along with bone health, Vitamin D also helps combat disease, decreases depression, and boosts weight loss.
How can I get it naturally?
Vitamin D is often called the sunshine vitamin because our bodies naturally absorb it when we’re out in the sun. Obviously, in the summer months, it’s easier to get Vitamin D when we’re outside, but throughout the colder months, most Americans don’t get nearly enough. Coronavirus has also caused a decrease in Vitamin D as fewer people are going outside!
If you live in a sunny climate like I do, then you might assume you get enough Vitamin D just from being outside, but when we put on sunscreen we block the absorption of Vitamin D, which is another reason you need to be making sure you supplement!
While we mainly get Vitamin D from the sun, it’s also found in food. Food high in Vitamin D include:
Fatty fish (salmon, sardines, trout, tuna, mackerel)
Beef liver
Cheese
Egg yolks
Shrimp
Fortified foods (cereal, milk, juice, yogurt, etc.)
How can I supplement it?
The best way to know if you’re Vitamin D Deficient is to get a blood panel done. You can also track how much Vitamin D you’re getting through your diet. If you want to use a supplement, look for Vitamin D3, as the body can most easily absorb it. D3 does usually come from animals, so if you’re vegetarian or vegan you can opt for Vitamin D2 or look for a Vegan D3 supplement.
Magnesium
What does Magnesium do?
Magnesium is a mineral that is crucial to energy, muscle contractions, and regulating blood sugar, along with many more functions.
Magnesium also plays a huge role in our sleep. Because magnesium is responsible for relaxing muscles we need it to fully relax and fall asleep. Melatonin and other hormones are also controlled by magnesium, so you want to make sure you’re getting enough magnesium so you can sleep better!
How can I get it naturally?
Our bodies don’t naturally produce magnesium, so we have to get it either from food or through supplements.
Magnesium-rich foods include:
Nuts (Almond, cashews, peanuts)
Spinach
Black beans
Whole grains
Fish
Oatmeal
Yogurt
Edamame
Bananas
Potatoes
Unfortunately, our soil isn’t as nutrient-dense as it once was, so if you’re eating a high-magnesium diet and still struggling, you should look into supplements.
How can I supplement it?
Magnesium supplements come in a few different forms. It’s most often taken orally but some supplements can be used topically as creams, lotions and bath flakes.
Oral supplements usually come in four different varieties: magnesium glycinate, magnesium malate, magnesium citrate, and magnesium threonate. Each of these has different benefits:
Magnesium glycinate is best for muscle tension, sleep and gut health.
Magnesium malate is best for increasing energy
Magnesium threonate is best for memory, brain health and learning.
You can choose which of these benefits you need the most and use that form of magnesium, but you can also do some of each! Be aware, that there are side effects of taking too much magnesium, the most common being diarrhea, so pay attention to how much you’re getting and don’t take more than your doctor recommends.
Omega 3s
What do Omega 3s do?
Omega 3s are natural fatty-acid that we use to reduce the chances of stroke and heart attack, reduce joint pain and stiffness and regulate metabolism and blood sugar.
We also use Omega 3’s to create fat-based tissues, including our brain tissue! Which help reduce symptoms of depression, anxiety and even ADHD. Fatty acids also contribute to the production of hormones including estrogen and testosterone. Long story short, fats are important to your health!
How can I get it naturally?
Omega 3’s aren’t made by our bodies, we have to get them from our food in order to enjoy the benefits! Fish is the best source of Omega 3’s, but there are also plant sources of Omega 3’s as well.
Here are a few great fish options for Omega 3’s:
Anchovies
Bluefish
Herring
Mackerel
Marlin
Orange roughy
Salmon
Sardines
Sturgeon
Lake trout
Tuna
If you’re looking for plant-based sources of Omega 3’s try some of these!:
Walnuts
Flaxseed and flaxseed oil
Canola oil
Soybean oil
Chia seeds
How can I supplement it?
If you aren’t a big fish eater, you can use supplements to get your DHA and EPA. Fish oil supplements are a great way to make sure you’re getting enough fatty acids. If you’re a vegetarian or vegan and don’t want to use fish oil, krill or algae oils are also great supplements.
If you’re ready to take a closer look at your nutrition and make sure your food is working for you, then let’s chat! I can help you discover a world of food freedom where you eat what you love, get the nutrients your body is craving and still lose weight!
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