My #1 Supplement Recommendation for Overall Health

As a lifestyle coach and holistic nutritionist, there are endless possibilities for supplements, foods and herbal remedies that can improve your physical and mental well being. In this blog post I want to share with you one of my personal favourites for overall health and performance, that I recommend to almost all of my clients. (with the exception of anyone who is on blood thinners).

Before we dive into the details of Norwegian cod liver oil, and how the vitamins and essential fatty acids will help improve various aspects of your health I want to share a little bit of my personal journey.

As a young adult I suffered with acne, that crushed my confidence and made me miserable. I didn’t know in my early teens that the acne was simply related to food intolerances and inflammation that could have been corrected with some dietary changes. I was placed on antibiotics for almost 5 years leaving me with gut dysbiosis - negative gram bacteria overgrowth, and leaky gut.

The gut issues put me into a vicious tail spin. I was anxious, depressed, had a sluggish thyroid and it felt like no matter what I did to be fit - I just looked skinny fat. These issues took a toll on both my physical and mental health.

When I started studying the human body, and learning about nutrition I started seeking powerful foods and supplements that could help me recover more quickly. In my first holistic nutrition course I learned about Norwegian Cod Liver Oil, and have taken it ever since.

The Power of Norwegian Cod Liver Oil

Norwegian Cod Liver Oil is like a nutritional powerhouse, packed with essential nutrients that can work wonders for your health. It's loaded with vitamin D, vitamin A, vitamin E, and 2 essential fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Let's unpack the science behind how these components helped me in my health battles.

Vitamin D: The Sunshine Vitamin

Vitamin D is vital for the functioning of neurotransmitters, the messengers in our brain that regulate mood. It's also involved in the synthesis of serotonin, a key player in mood regulation. It’s not easy to get enough of it from food alone, and our skin's ability to produce it from sunlight decreases with age.

Just 1 tsp of Norwegian Cod Liver Oil can provide you with 54% of your DV (Daily Value) for Vitamin D. Ensuring you have adequate levels of vitamin D will contribute to a noticeable improvement in mood and overall well-being.

Here are a few more reasons Vitamin D is essential for your health:

1. Immune Cells and Vitamin D Receptors - Vitamin D exerts its influence on the immune system through specialized receptors called vitamin D receptors (VDRs). These receptors are present on various immune cells, including T cells, B cells, and antigen-presenting cells like dendritic cells and macrophages. When vitamin D binds to these receptors, it can modulate the immune response.

2. Immune Cell Activation - Vitamin D has been shown to influence the activation and differentiation of immune cells. It can promote the development of regulatory T cells, which play a critical role in immune tolerance and preventing excessive inflammation. This regulatory function helps maintain a balanced immune response, preventing the immune system from overreacting and causing autoimmune conditions.

3. Antimicrobial Activity - Vitamin D also exhibits direct antimicrobial properties. It can stimulate the production of antimicrobial peptides (AMPs) such as cathelicidin and defensins, which help the body fend off infections. These AMPs disrupt the cell walls of bacteria and viruses, making it more difficult for them to proliferate

4. Reducing Inflammation - Chronic inflammation is associated with a wide range of health issues, including autoimmune diseases and chronic infections. Vitamin D has been found to have anti-inflammatory properties, which can help mitigate the harmful effects of chronic inflammation on the immune system.

5. Enhancing Innate Immunity - Vitamin D also plays a role in enhancing the body's innate immune response. It can improve the function of monocytes and macrophages, key components of the innate immune system responsible for detecting and eliminating pathogens

6. Respiratory Infections and Immunity - Research has highlighted the importance of vitamin D in respiratory health and its potential role in reducing the risk and severity of respiratory infections, including the flu and respiratory tract infections. Adequate vitamin D levels are associated with better lung function and a reduced risk of respiratory infections.

7. Immunity and Vitamin D Deficiency - Vitamin D deficiency is not uncommon, especially in regions with limited sunlight exposure or during the winter months when people spend more time indoors. A deficiency in vitamin D can weaken the immune system, making individuals more susceptible to infections and potentially contributing to autoimmune diseases.

Vitamin A: The Skin Savior and Immunity Booster

My struggles with acne and gut issues led me to explore the world of vitamin A. This nutrient is essential for maintaining healthy skin and a robust immune system. The science behind it lies in vitamin A's role in regulating skin cell production and immune responses. But here's the kicker: some of us have a genetic quirk that makes it difficult to efficiently convert beta-carotene (found in plants) into retinal (the active form of vitamin A). Norwegian Cod Liver Oil was my answer, providing a direct source of vitamin A that supported my skin's healing process and strengthened my immune defenses.

Vitamin A is a fat-soluble vitamin known for its essential role in various aspects of health, including vision, immune function, and cell differentiation. However, its influence extends beyond these areas to impact thyroid function and muscle protein synthesis.

Here are a few more reasons vitamin A is essential for your well being

1. Vitamin A and Thyroid Function - The thyroid gland is responsible for producing and regulating thyroid hormones, primarily thyroxine (T4) and triiodothyronine (T3). These hormones play a fundamental role in controlling metabolism, energy production, and overall body homeostasis. Vitamin A is involved in thyroid function through its impact on thyroid hormone receptors and the conversion of T4 to the more active form, T3.

• Vitamin A influences the expression and function of thyroid hormone receptors, helping to optimize the response of target cells to thyroid hormones. Adequate vitamin A levels ensure that thyroid hormones can exert their effects on various tissues and metabolic processes efficiently.

• Conversion of T4 to T3: The conversion of inactive T4 to active T3 occurs primarily in the liver and other tissues. Vitamin A is essential for this conversion process. A deficiency in vitamin A can impair the conversion, potentially leading to suboptimal thyroid function and metabolic imbalances.

2. Vitamin A and the Immune System: Vitamin A plays a vital role in immune system health, particularly in maintaining the integrity of mucosal surfaces, which serve as a barrier against pathogens. Several aspects of the immune system are influenced by vitamin A:

• Mucosal Immunity: Vitamin A is crucial for the development and maintenance of mucous membranes in the respiratory gastrointestinal, and urinary tracts. These mucosal surfaces are the body's first line of defense against infections, and vitamin A helps ensure their integrity and function.

• Immune Cell Differentiation: Vitamin A supports the differentiation of immune cells, including T cells and B cells, which are essential for adaptive immunity. Proper differentiation ensures that immune cells function optimally in recognizing and combating pathogens.

3. Vitamin A and Muscle Protein Synthesis: Muscle protein synthesis is a fundamental process for muscle growth, repair, and maintenance. Vitamin A indirectly supports this process through its influence on protein metabolism and gene expression.

• Protein Metabolism: Vitamin A plays a role in regulating protein metabolism by enhancing the efficiency of protein utilization in the body. This may contribute to improved muscle protein synthesis when vitamin A levels are adequate.

• Gene Expression: Vitamin A also affects gene expression related to muscle growth and repair. It can help activate genes involved in muscle protein synthesis, ensuring that muscle tissue receives the necessary signals for growth and repair.

Vitamin E: The Shield Against Oxidative Stress

Vitamin E is often referred to as "the skin vitamin" due to its remarkable ability to support various aspects of skin health. As I tackled gut issues and skin problems, I realized the importance of addressing oxidative stress.

Oxidative stress occurs when there is an imbalance between free radicals (reactive molecules with unpaired electrons) and antioxidants (substances that neutralize free radicals). When free radicals outnumber antioxidants, they can damage cells, proteins, and DNA, contributing to various health issues and accelerating the aging process. This sneaky culprit can damage cells and tissues in the body.

Vitamin E, often known as the "true" free radical scavenger, is a key player in neutralizing these harmful molecules. Norwegian Cod Liver Oil offers a convenient and reliable source of this potent antioxidant. I noticed that not only was my skin more clear, but when I did get acne it was less aggressive and healed more quickly

Here are a few more reasons vitamin A is essential for your skin

• Moisturization: Vitamin E is known for its moisturizing properties. It helps lock in skin's natural moisture and prevents dehydration, making your skin look and feel more supple.

• Anti-Aging: Vitamin E's antioxidant properties help protect the skin from damage caused by free radicals. This can reduce the signs of premature aging, such as wrinkles and fine lines.

• Sun Protection: While it's not a substitute for sunscreen, vitamin E can provide some level of protection against the harmful effects of UV radiation. When used in conjunction with sunscreen, it can enhance the skin's defense against sun damage.

• Scar Healing: Vitamin E is often used topically to aid in the healing of scars, including surgical scars and acne scars. It may help reduce the appearance of scars by promoting healthy skin regeneration.

• Inflammatory Skin Conditions: Some skin conditions, like eczema and psoriasis, involve inflammation. Vitamin E's anti-inflammatory properties can help soothe and alleviate symptoms in these cases.

EPA and DHA: The Brain and Heart's Best Friends

Improving my gut health led me to the world of omega-3 fatty acids, particularly EPA and DHA. The science here is fascinating: these essential fatty acids are critical for brain and heart health. EPA and DHA are involved in anti-inflammatory processes, and they can improve blood flow to the brain, enhance neurotransmitter function, and even support the structural integrity of brain cells. My diet had been skewed with too much omega-6 (I was a vegetarian for years which meant my diet was very high in inflammatory omega 6 fatty acids - plant based oils like canola oil and vegetable oil), causing inflammation. Norwegian Cod Liver Oil helped me tip the balance back in favor of these essential fatty acids, supporting my gut, heart, and brain health.

EPA and DHA: Nurturing Mental Well-being and Easing Depression and Anxiety

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two types of omega-3 fatty acids commonly found in fatty fish and fish oil supplements. They have gained recognition not only for their role in supporting heart and brain health but also for their potential to alleviate symptoms of depression and anxiety. Let's explore how EPA and DHA can be a natural remedy for promoting mental well-being and easing these common mood disorders.

Depression and Omega-3 Fatty Acids

Depression is a complex mental health condition characterized by persistent feelings of sadness, hopelessness, and a loss of interest in activities. Multiple studies have suggested a connection between low levels of omega-3 fatty acids, particularly EPA and DHA, and an increased risk of depression. Here's how EPA and DHA may help:

• Brain Function: EPA and DHA are integral components of cell membranes in the brain and play a crucial role in neurotransmitter function. Adequate levels of these fatty acids support communication between brain cells, which is essential for mood regulation.

• Anti-Inflammatory Effects: Chronic inflammation has been linked to depression. EPA and DHA have anti-inflammatory properties that can help mitigate inflammation in the brain, potentially reducing the risk and severity of depressive symptoms.

• Neuroprotection: EPA and DHA help protect brain cells from oxidative stress and damage caused by free radicals. This neuroprotective effect may contribute to overall mental well-being.

Anxiety disorders, such as generalized anxiety disorder (GAD) and social anxiety disorder, are characterized by excessive worry, fear, and heightened stress responses. Emerging research suggests that EPA and DHA may have a role in reducing anxiety symptoms:

• Stress Reduction: Omega-3 fatty acids can help regulate the body's stress response by influencing the release of stress hormones. This can lead to reduced feelings of anxiety and tension.

• Brain Chemicals: EPA and DHA can influence the production and activity of neurotransmitters like serotonin and dopamine, which play a critical role in mood and anxiety regulation.

• Cognitive Function: Omega-3 fatty acids are associated with improved cognitive function. When your mind is sharper and more focused, it can be easier to manage anxiety and cope with stress.

Some final thoughts…

Incorporating cod liver oil into your daily routine can be a smart choice for enhancing your overall health and well-being. As we wrap up our exploration of this nutrient-rich supplement, here are some key takeaways:

1. Quality Matters: Start by selecting a high-quality cod liver oil product sourced from reputable manufacturers. Ensuring purity and safety should be a top priority.

2. Dosage Customization: The right dosage can vary depending on factors such as age, health condition, and specific nutritional needs.

3. Balanced Nutrition: Cod liver oil is a potent source of vitamins A and D, as well as omega-3 fatty acids. Maintain a balanced diet and monitor your intake of these vitamins from all sources to avoid excessive levels.

4. Consistency Is Key: To experience the full potential benefits, incorporate cod liver oil into your daily routine consistently. Regular use can help you maintain optimal nutrient levels.

5. Pairing and Timing: Consider taking cod liver oil just after your meals and pairing it with foods rich in healthy fats to enhance nutrient absorption.

6. Health Monitoring: Pay attention to how your body responds to cod liver oil. Note any positive changes in your health and consult with your healthcare provider about any concerns or adverse effects.

In conclusion, cod liver oil can be a valuable asset in your journey to improved health, offering essential nutrients that support your immune system, skin health, brain function, and more. Remember that individual needs can vary, so personalizing your strategy is important.

I hope this blog was helpful!

If you are interested in working with me 1:1 for lifestyle coaching that incorporates holistic nutrition and natural supplementation click on this link to apply!