Nutrients Matter More than We Realize
If you’re reading this, you’re probably already aware of the dramatic difference the right nutrients can have in your life. But it’s also possible you’re suffering from low energy, chronic fatigue, fibromyalgia or other chronic pain. Or maybe you’re having a difficult time recovering from what you once considered normal stresses and have not realized the importance of nutrition in your recovery. I can assure you that you are not alone. In fact, it was in dealing with some of these very same concerns that my interest in the way nutrients can overcome illness came about. In 1975, I came down with a nasty viral illness that I call the “Drop Dead Flu.” It knocked me out of medical school and left me homeless for a good part of the year. But this ultimately became a blessing in disguise, because through this experience, I learned what I needed to recover from my own post-viral chronic fatigue and fibromyalgia. I have spent the last 45 years researching, writing, treating, and teaching about effective treatments for these conditions and the importance of getting the right nutrients every day.
Which Vitamins and Minerals are Important? All of Them!
Patients often ask me “What vitamin or mineral do I need?” The answer? All of them. They are all critical.
Additionally, higher levels of vitamins and minerals than those normally recommended are often needed to compensate for poor absorption of nutrients (which can be due to something as routine as taking antacids—we make stomach acid for a reason), or simply due to increased mental and physical stresses.
I’d like to highlight just a few of the 30-plus nutrients that Terry and I have found to be essential to revitalizing your energy and re-invigorating your health.
Do Supplemental Vitamins and Minerals Do Any Good? YES!
Just a glance at the list I’ve included here will show you how important it is to get the right nutrients in your regimen every day. But of course, you will always hear people question the value of supplements.
Those who object to the idea of taking supplements will say that you should be able to get all of your nutrients from food, to which I would answer, “I agree! I wish we all could!” But that’s not the case, and it hasn’t been for some time. To begin with, many people are hooked on eating calorie-dense–but nutritionally poor–processed foods that bear little value for their overall health. Secondly—and unfortunately—mineral depletion in the soil means that for mass-produced vegetables, there are simply lower levels of nutrients, even in the most wholesome foods. Sadly, food raised or grown according to sustainable practices that would provide better vitamins, minerals, and amino acids may be hard to find, frequently unavailable, or simply out of reach for many people’s budgets.
Don’t be swayed by arguments that say multivitamins don’t do any good. Even a study published in the Journal of the American Medical Association (JAMA) found that multivitamin use significantly reduced total cancer risk in men by eight percent, and by 27 percent in men with a previous incidence of cancer, although that message was, not surprisingly, downplayed a bit in the press releases that followed. Perhaps because most Americans are not getting even the basic RDAs of all of their nutrients, they are often in a state of being malnourished, yet obese. In fact, 42 percent of American adults over 20 years old are obese and 74 percent are considered overweight. And sadly, this is happening at even younger ages, with 22 percent of children aged 12 to 19 meeting the criteria for obesity, as well. I suspect in addition to the sugar and refined carbohydrates triggering insulin resistance (the cause of diabetes) and packing on the pounds, we are also craving more and more food trying to get the vitamins and minerals we need out of a depleted diet.
Don’t Like Taking Pills? Don’t Panic.
I completely understand that some people have a very difficult time swallowing pills, or simply don’t want to. For some specialized formulas, I believe it’s good to seek out chewable tablets when possible, ideally formulated with gammacyclodextrin to enhance their absorption and effectiveness. But if the idea of swallowing pills is preventing you from experiencing optimal health, I urge you to try another option: a multivitamin powder mix that can be blended with smoothies, yogurt, or any favorite beverage.
Why a Multi-Nutrient Powder?
During my years of research and practice, along with expertise from Terry, I’ve homed in on what I have found is the optimal level of dietary micronutrients, including vitamins, minerals, and other energy cofactors. Not counting essential fatty acids and enzymes, this list totaled about 7,000 mg of nutrients daily. At 500 mg per capsule, that averaged out to about 14 to 30 capsules a day. While that kind of regimen isn’t unheard of, it’s simply not an option for most—especially for individuals who have difficulty swallowing capsules or tablets or who are looking for something convenient.
Vitamins & Minerals, and amino acids that help you thrive
But, if all of these nutrients can be blended together in a pleasant-tasting mix, life is simplified dramatically. It’s easy to do—just mix and take each morning versus taking many separate supplements and you will experience a noticeable difference, quickly, for mental and physical well-being. Powders can be readily adjusted for the right dosage. You may want to start slowly—at just half a dosage level, and work up from there.
Key Nutrients to Help You Thrive
Partnering with Terry Lemerond, we have developed a list of recommended nutrients that can help you revive your energy, mental function, cardiovascular strength, and overall physical well-being. Please use the chart on the previous pages as a guide to daily intake and recommended forms for specific nutrients.
VITAMINS: Most diets lack the rich sources of nutrients that we really need for vibrant health. Additionally, aging, genetic factors, and common medications can interfere with our body’s ability to absorb vitamins properly. Finding the best form is essential, but you need to know what to look for.
MINERALS: Without minerals, vitamins cannot function in the body. Because many of our diets are deficient in the optimum minerals we need to thrive, supplementation is a must. But there’s a catch: in order to be useful, minerals must absorb. Our list of essential minerals—and it is only a partial list—is in forms that provide the best benefits to your health. You’ll see that many of the minerals are chelated (attached) to the amino acid glycine. These glycinate forms are more effective because they are better absorbed through the intestines and ultimately, into the bloodstream.
AMINO ACIDS & OTHER NUTRIENTS: While some amino acids are the building blocks of proteins, they also have numerous roles of their own in the mind and body, such as maintaining muscle mass, fueling metabolism, and preserving nerve and brain cell signals.
YOU CAN SHINE EVERY DAY!
Over the years, I’ve developed something that I call the ‘SHINE’ protocol, based on the acronym of the first letters for five key areas related to overall health and energy. When addressed in combination, tending to each can help you maintain healthy energy levels when you are well, and greatly support anyone who is dealing with fibromyalgia, post-viral fatigue, or chronic fatigue.
SLEEP: Get adequate sleep, preferably eight to nine hours a night. Sleep replenishes the body’s energy and heals its muscles. Sleep must include all four stages, plus REM (rapid eye movement) phase. Inadequate time in these deeper sleep stages will leave you exhausted and in pain. Your sleep center is not working in these illnesses, and therefore you’ll need sleep support.
HORMONES: Get tested for hormone deficiency—not just sex hormones, but thyroid and adrenal as well. Hormone deficiencies can contribute to daily low energy levels, including serious conditions like fibromyalgia and chronic fatigue syndrome. If symptoms are suggestive, these hormones should be treated even if the blood tests are normal.
IMMUNITY: Maximize your immune response with daily nutrients that bolster your natural defenses and resilience against viral, bacterial, bowel, sinus, and yeast infections that can sneak up on you when your nutritional requirements aren’t being properly met.
NUTRITION: As I’ve mentioned throughout this Terry Talks Nutrition, to maintain normal health and optimal energy levels, you need to be sure your body is getting a proper balance and optimal levels of nutrients. And that includes readily absorbable and bioavailable vitamins, minerals, and amino acids.
EXERCISE: Choose an exercise you look forward to doing, and do it as much as you are able, without causing undo stress on your body and mind. After 10 weeks focusing on the four steps above, you will be able to slowly increase your exercise, without feeling overextended, and you’ll notice your daily mental and physical energy rebounding dramatically.
Say Yes to a Life-Enhancing Diet and a Daily Multiple Nutrient Mix
Although I’ve given considerable attention to multiple supplemental nutrients here, I do believe optimal health starts with a good diet. I recommend you enjoy whole foods– including proteins, healthy fats, fruits, and vegetables–that will make you feel satisfied, emotionally balanced, and energized. These healthy food choices don’t prompt cravings or crashes, and instead truly nourish you.
You Can Feel Revitalized!
It is possible to change your daily habits and ultimately improve your health. Regarding your diet, start slowly, and simply add one good healthy food choice to your daily meals each week. Before you know it, they will crowd out the less-healthy options, and you just won’t want them anymore. Likewise, starting each day with a high-quality multivitamin, mineral, and nutrient supplement can be a simple way to reclaim your health, revitalize your energy, and help you live well with optimal vitality for years to come.
Discover Even More for Optimal Well-Being
I encourage you to continually learn about the nutrients that help you live your best. Of course, this is a big topic, and I’ve just touched the surface of it here. For a deeper dive, check out the newest book that Terry Lemerond and I authored together, Tired of Being Tired?, and discover how to live with joy, energy, and optimal vitality, every day.
Jacob Teitelbaum, M.D.
is one of the most frequently quoted integrative medical authorities in the world. He is the author of 12 books, including the best-selling You Can Heal From Long COVID, From Fatigued to Fantastic!, Pain Free,1,2,3!, The Fatigue and Fibromyalgia Solution, and Diabetes Is Optional. He is the lead author of eight studies on effective treatment for fibromyalgia and chronic fatigue syndrome, and the popular Cures A-Z phone app. Dr. Teitelbaum appears often as a guest on news and talk shows nationwide. He truly thrives on empowering people with information on natural therapies.