Welcome to our series on supplements! I’m Dr. Shiroko Sokitch, owner of Heart to Heart Medical Center and author of Healing When It Seems Impossible. With over 30 years of experience in integrative medicine, I’ve seen firsthand how properly timed and high-quality supplements can make a world of difference for my patients. In this blog, I’ll share the best practices for making sure your supplements are working for you.
When it comes to supplements, knowing what to take is only part of the equation. Just as important is how and when to take them to truly get the benefits. Whether you’re looking to boost your energy, improve sleep, or enhance your overall well-being, there’s a strategy behind successful supplementation.
- Which Supplements Should You Take?
At a minimum, I recommend everyone take a high-quality multivitamin. Your body needs a baseline of nutrients, and while a good diet is essential, a multivitamin helps fill in any gaps. But not all multivitamins are created equal!
Look for:
- Food-based or organic multivitamins: These are derived from real foods, making them easier for your body to absorb.
- Lab-created supplements: These can be highly targeted, but choose brands that avoid unnecessary fillers and synthetic ingredients.
Adding omega-3 fatty acids to your routine is also highly beneficial, supporting brain, heart, and joint health. Be sure to choose a clean, tested product, free of heavy metals and impurities.
- When Should You Take Your Supplements?
Timing can be everything when it comes to getting the most out of your supplements. Here’s a quick guide to help you optimize their effects:
- Morning: Hormone-supporting supplements like DHEA, pregnenolone, or herbs like ashwagandha are best taken in the morning, on an empty stomach. These help boost your energy for the day ahead.
- With Meals: Supplements that are food-based—such as your multivitamin, omega-3s, and minerals like calcium, iron, or magnesium—are best taken with food. This allows your body to absorb them more effectively and reduces the chances of stomach discomfort.
- Evening: For a restful night, take magnesium or phosphatidylserine before bed. Magnesium helps relax your muscles, while phosphatidylserine helps lower cortisol, the stress hormone that can keep you awake at night. Other calming herbs or sleep support supplements, like valerian or melatonin, can also help improve your sleep quality.
- How to Track Your Progress
It’s important to monitor how your body responds to supplements. Start by introducing new supplements one at a time. Give yourself a few days to notice any changes before adding another. This method makes it easier to track what’s working and what might not be necessary for you.
Tip: “Supplements should support your well-being. If after a month of taking a supplement you don’t notice a difference, it might not be the right one for you.”
A lot of us make the mistake of starting too many supplements at once and then not knowing which one is helping (or not). Take your time, and listen to your body.
- Quality Matters
The quality of your supplements is just as important as how you take them. Make sure the supplements you choose are clean, tested, and free of harmful additives or fillers. I always recommend selecting high-quality brands that value transparency.
Here’s what to look for:
- Third-party testing for purity and potency.
- No added fillers or unnecessary ingredients.
- Sustainable sourcing when it comes to products like omega-3s.
- Pay Attention to Your Body
Supplements aren’t meant to be a permanent crutch. They’re tools that help support your health goals. If a supplement doesn’t seem to be doing much for you, don’t hesitate to stop and reassess. It’s essential to regularly evaluate whether your routine is still working for you.
You’ll also want to keep an eye out for any potential side effects, which is why starting slow is key. Remember, supplements are designed to enhance your life, not complicate it.
In Conclusion
Taking supplements is about more than popping a few pills. It’s about strategy. When you take the right supplements, at the right time, and with proper attention to quality, they can be a powerful part of your wellness journey.
Want to learn more? 💻
For a deeper dive into supplement selection, watch the full live replay here 👉 Watch Now. Stay tuned for additional resources in our upcoming posts, and join us on the journey to making smarter, healthier choices!
For more in-depth guidance, check out my book, “Healing When It Seems Impossible: 7 Keys to Defy the Odds” – a comprehensive guide to thriving, even when facing the toughest health challenges.
At Heart to Heart Medical Center, I’m here to help you find the right balance, tailoring a supplement plan that supports your unique needs. If you’re unsure where to start or need help fine-tuning your current routine, feel free to reach out to me for a personalized consultation.
Your health deserves the best!
Ask me anything!
Let me know if you have any questions that I can help you with. I’m here for you during these unpredictable times and have set up a telemedicine service to get you the help you most need. Call my office at: 707.524.9640
You can also head over to my YouTube, Instagram, or Facebook and leave a comment or message me about your questions or concerns! I love hearing from you.
Love,
Shiroko
