These types of fatty acids are the ones that feed our brain and reduce inflammation. For added benefit, take your omega 3s with black seed oil, which contains omega-9 fatty acid. A recent study found that supplementation with a proprietary black seed (Nigela sativa) oil standardized to 3% thymoquinone in combination with omega-3s supports the gut-immune axis of athletes. Results showed that compared to placebo, subjects taking the combination of black seed oil and omega-3s saw significantly fewer upper-respiratory tract complaints (-62%) and better overall well-being (+15%), as well as higher omega-3 blood levels, lower cortisol levels (-37%), and superior microbiome indices (source: https://www.nutritionaloutlook.com/view/combination-of-black-seed-oil-and- omega-3-supports-gut-and-immune-health-in-athletes). The third supplement I would recommend is a quality Vitamin D3 with K2. About 5,000 IUs of vitamin D3 with 80 micrograms of K2 is a good start. Vitamin D3 functions more like a hormone than a supplement. K2 works synergistically with the D3, supporting heart and bone health. K2 is the key that “directs” the calcium that you consume to the bones, where you want it, not in the arteries where it can cause calcification and potential hardening and blockages. Bio hack number two – add minerals and hydrate properly. Human beings need 91 essential minerals and many of us are very mineral deficient. Minerals are co-factors to the vitamins that drive the various metabolic processes our body performs to stay alive, well and thriving. An example of minerals would be potassium, magnesium, zinc, sodium, electrolytes and trace minerals such as boron, manganese, selenium, silica, the ones you don't hear a lot about. Minerals help your cells to hydrate. A simple hack would be to add a quality sea salt like Celtic Sea salt or Baja gold Sea Salt to water. Take a pinch of sea salt, put it in 8 to 10 ounces of water in the morning, stir it up and drink it so you hydrate and mineralize the body. Stir it with a wooden spoon, not a metal spoon as the metal will interact with some of the metals in there. Being mineral deficient leads to various consequences such as osteopenia (precursor to brittle bone disease) and osteoporosis. Many people take a calcium supplement but that is not the answer. Our bones are made of calcium which combines with phosphorus to form hydroxyapatite and makes hard strong bones. For the mineralization of those bones to happen, you need a few things. The first thing you need is a load, which is why exercise is so good for you! The other thing you need are 12 essential (there’s that word again! Remember, it means essential for life) minerals. If you are deficient in those minerals, all the calcium in the world won't help you! So, what’s the answer? Hydrate, mineralize the body, get good fatty acids, methylated multivitamin, and next make sure you are also getting enough essential amino acids.
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