Supplements to stay healthy over the Holidays

The holidays are a time where people are gathering with their family, going to parties, and sharing germs. It also happens to be right in the midst of cold and flu season. So, I have put together a list of my top supplements to help support your immune system and get you through the hustle and bustle!

1. Bovine Colostrum

   This nutrient-rich, golden liquid is the first milk produced by cows after giving birth, and it’s packed with bioactive compounds that support health and vitality. I know it sounds disgusting. BUT if you can get over the idea of it, this supplement is truly amazing.

   Top 3 Benefits:

   1. Immune System Support- rich in immunoglobulins, lactoferrin, and proline-rich polypeptides, which help bolster the immune system. These compounds support the body’s natural defenses by neutralizing pathogens and promoting the production of immune cells.

   2. Gut and Digestive system Health- Colostrum’s growth factors, such as insulin-like growth factor (IGF-1) and epidermal growth factor (EGF), promote the repair and maintenance of the intestinal lining.

   3. Enhanced Performance and Recovery- The growth factors in colostrum aid in muscle repair, reduce inflammation, and accelerate recovery after intense workouts. Studies suggest that it can also enhance endurance and strength by improving nutrient absorption and reducing oxidative stress.

   My Favorite Brand:

   Wondercow- its 100% pure bovine colostrum powder. It has very little taste and easily mixes into any beverage.

2. Vitamin D

In the winter, the days get shorter and its much colder outside, so we are all bundled up blocking the sun from reaching our skin. Therefore, we are getting much less Vitamin D and extra supplementation may be needed.

Top 3 Benefits:

1. Enhances Innate Immunity: Vitamin D promotes the production of antimicrobial peptides like cathelicidins and defensins that help fight off bacteria and viruses.

2. Reduces Inflammation: Vitamin D can suppress pro-inflammatory cytokines while promoting anti-inflammatory cytokines, contributing to a balanced immune response.

3. Supports Seasonal Immunity: During the winter months, reduced sunlight exposure can lead to vitamin D deficiency, increasing susceptibility to colds and flu.

My Favorite Brand: Solaray Super Bio Vitamin D3 in Coconut Oil- Because vit D is a fat soluble vitamin, they added coconut oil that may help vitamin d supplements be better absorbed and utilized by the body.

3. Magnesium

I am slightly obsessed with this mineral. I added it into my diet and have finally been sleeping through the night. However, it has a lot more benefits.

Top 3 Benefits:

1. Supports a healthy immune system: by promoting optimal function of white blood cells and reducing inflammation

2. Natural stress reliever: may help control neurotransmitters in the brain, resulting in a calming effect on the body and reducing cortisol levels. (high priority during the holidays)

3. Promotes a restful night sleep: regulates the neurotransmitter GABA, which is important for sleep.

My Favorite Brand: TopLux Magnesium Glycinate 525mg Complex- This supplement is fully reacted for maximum absorption and bioavailability. It also does not include any cheap forms of minerals and is made in a GMP registered facility.

4. Vitamin C

This is always a go to powerhouse supplement for immune support!

Top 3 Benefits:

1. Powerful Antioxidant: supports the body's immune defenses

2. Increases Collagen Production: Vitamin C plays a crucial role in collagen synthesis, which is vital for skin health, wound healing, and maintaining healthy joints.

3. Improved Energy levels: supports the production of carnitine, a molecule involved in energy production at the cellular level.

My favorite Brand: Wholesome Wellness Liposomal Vitamin C Capsules- pure formula that includes 1450 mg of pure Liposomal Vitamin C and only 50mg of sunflower oil and lecithin phospholipids compared to other products with large amounts of filler phospholipids.

Other Tips and Tricks:

• Try to drink at last a gallon of water a day

• Prioritize your sleep

• Try to move your body for at least 30 mins a day, even if it’s just going for a walk

• Take some quiet time- even if you need to shut yourself in the bathroom for a few minutes of silence. I have DEFINITELY done this and it helps a lot.

Let us know what other tips and tricks you have to stay healthy this holiday season!