Resources

Natural supplements can be a great help to those trying to regain or maintain their health. Below is a growing list of supplements that will be expanded continually. It starts with the basics that almost everyone should have on hand, and then goes on to explore things that can target a particular ailment.

VITAMIN C

This well-known immunity-booster is a common household staple, but many are unaware of the range of its benefits. In addition to fortifying your immune system, Vitamin C can:

• Help manage mental and physical stress;
• Reduce the risk of chronic diseases, and help manage it in those who already have one;
• Help absorb iron;
• Protect your mental functioning as you grow older;
• Reduce inflammation;
• Lower blood pressure.

It’s even fast-acting, going to work within a few hours of consumption. But you have to take it daily for maximum effect. The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men. However, during times of stress, most people find that a higher dose makes a big difference. 1,000-2,000 mg for women is a common dose for managing bodily and mental stress. Men may need as much as 2,000-4,000 mg. 

VITAMIN D

Though this vitamin is also familiar, few people are aware that experts now say most of us are not getting nearly enough of it. Vitamin D is such an important component to our health that the latest recommendations for daily intake range from 1,000-5,000 IUs.  Vitamin D is necessary for:

• Restful and regular sleep
• Healthy teeth and bones
• Healthy mood regulation - it can be a great aid to those suffering depression
• Improving muscle strength
• Reducing the risk of cancer

Obviously, those suffering from insomnia and/or depression stand to benefit especially from this vitamin. Although doctors generally advise healthy people to get most vitamins and minerals from food, the current research supports high dose Vitamin D supplementation even in healthy individuals; those dealing with mental or physical health challenges are particularly likely to see improvements from this supplement.

VITAMIN B-COMPLEX

The B vitamins are excellent stress-busters. They support healthy brain function, so fortifying us against mental stress is one of their chief benefits. Dosage recommendations vary depending on many factors, such as pregnancy, but this supplement can:

• Boost mood, reducing anxiety and depression
• Regulate blood sugar
• Protect cognitive function
• Protect your eyesight as you age
• Prevent birth defects
• Create new cells
• Regulate energy

*A caveat for this supplement: Niacin (B3) and Pantothenic Acid (B5) can cause anxiety in some people by stimulating the adrenal glands. See what works for you. B12 can be an excellent one to try on its own.

CURCUMIN

Found naturally in turmeric, this compound has been shown helpful for a wide range of conditions. It is not easily abosrbed in food form, so it’s best to seek out a quality supplement for this one. To name a few of its benefits, curcumin:

• is fast-acting and powerful anti-inflammatory. Some studies have even shown it to be more effective than NSAIDs at reducing inflammation.  
• is a potent antioxidant.
• reduces the risk of heart disease.
• raises brain-derived neurotrophic factor, which is key in the creation of new neurons and neural pathways.
• may improve depression.

Dosage recommendations vary. For more information about curcumin and chronic illness, start here.

 “Let Your Food be Your Medicine, and Medicine be Your Food.”

GARLIC

This delicious plant is a powerhouse of medicinal properties. It was highly prized for its health benefits for thousands of years before science confirmed its benefits. Garlic can:

• Reduce the risk of heart disease.
• Lower cholestorol.
• Combat the flu and the common cold, reducing the length and severity of symptoms.
• Prevent brain diseases.
• Detoxify the body of heavy metals.
• Improve bone health.

Dosage recommendations vary depending on use, etc. Since garlic is powerful in both food and supplement form, it can easily be added to your health regiment for both prevention and treatment of a wide range of ailments.

*WARNING: NEVER CONSUME ESSENTIAL OILS INTERNALLY! 

 https://www.healthline.com/health/what-is-aromatherapy#benefits 

This is a personal favorite of mine because it is incredibly fast-acting, and can be used for a wide range of symptoms.