Supplements To Support A Normal Inflammatory Response

As a Board Certified OBGYN trained in Culinary Medicine, I believe in the power of nutrition to help you reach your optimal health. Here at The 'Pause Life, we believe in (and encourage) a food first approach to obtaining the vitamins and minerals that are essential to good health. Supplements can be helpful when there is a deficiency due to lifestyle, health conditions, and the modern western diet¹ but they are not meant to take the place of real food. To be clear, supplements do not match the nutrition that eating whole foods through meals built with lean protein, fruits, and vegetables.

Whole Foods Have Three Key Advantages Over Supplements:

1. more nutrients from dietary complexity;
2. fiber that helps support regularity, eliminate waste and support blood sugar already in the normal range, and;
3. naturally occurring protective components like phytochemicals.*

Fight Dietary Deficiencies With Supplements

The steady rise in obesity in the United States directly correlates to so-called “advances” in modern food production. We have deficiencies linked to weight gain, and an overall decline in quality of life. This eating pattern has a fatty acid ratio that promotes disease: too much omega-6 and not enough omega-3². Ultra-processed foods rich in chemicals, dyes, and sugar are disruptive to the microbiome, which creates an adverse chain reaction that ricochets through every system of the body³. Finally, the western diet pattern typically has a low fiber intake – about 50% less of daily recommended amounts. Without the cleaning power of the dietary bulk moving through our digestive tract, we carry waste and debris internally that robs our vitality.* 

If you were going to choose any supplements to add to your diet, these would be my top 6 evidence-based supplement recommendations to support women through the stages of menopause.*

Collagen 

Our bodies are made up of proteins and one-third of that protein is collagen. Collagen is made up of a concentration of three amino acids—glycine, proline, and hydroxyproline. We need collagen for our connective tissue (ligaments, tendons, muscle) and our skin – it aids in our strength, regulation, and regeneration of new tissue. Researchers conclude that collagen supplementation of 5-15g/day aids in improving joint mobility, agility, and improving body composition and muscle recovery.^4*

The 'Pause Nutrition Skin Boost Plus by Sparkle Wellness is made with VERISOL Bioactive Collagen Peptides, which has been clinically tested to boost the skin’s collagen levels.  One scoop per day in a large glass of water packs a powerful punch.*

Skin & Bone can help stimulate collagen production in skin and bones, reduce the appearance of fine lines and wrinkles, increase skin elasticity and bone mineral density.*  
Skin & Bone includes a mix of Skin Boost Plus Collagen with VERISOL ® and FORTIBONE ® collagen.  

Read more about how Skin & Bone can help you in the 'Pause Blog Have it all with the Skin and Bone Supplement.

Fiber

Fiber is one of the key deficiencies in the standard American diet, adding in soluble and insoluble fiber can drastically support overall regularity.  The 'Pause Nutrition Fiber GDX includes both soluble and insoluble fiber, each of which provides different health benefits. It is easy to add to your morning smoothie or glass of water and tastes great.* 

Omega 3

If fatty fish is not to your taste – adding an omega-3 supplement to your routine may be just the thing.⁶ To learn more about or purchase the 'Pause Nutrition Omega-3 & Vitamin D + K  supplement, click here.

Probiotics 

Your body, especially your large intestine, contains trillions of microorganisms. The gut microbiota, a colonic bacterial population, has a role in immunological health, digestion, and other bodily processes. Some of these bacteria cause disease, while others combat it, and a healthy mix of good and harmful bacteria is required to maintain good health. Problems occur when this balance is disrupted. Probiotics can be handy in these situations.*

Probiotics are good bacteria that are comparable to those found naturally in the body. A greater variety of probiotic bacterial strains may be found in the many probiotic products on the market. To reap the rewards, you must select the best option for your requirements.

Foods rich in probiotics include yogurt, sauerkraut, kombucha, fermented pickles, and miso. However, many of these options are not utilized by many Americans. A probiotic supplement can be helpful. 

How to choose a probiotic supplement? Choose probiotics with at least one billion colony-forming units and contain the Lactobacillus, Bifidobacterium, or Saccharomyces boulardii genera, some of the most investigated probiotics. My favorite is Alloy's Synbiotic.

Turmeric

Turmeric is a spice known for its therapeutic benefits. It has piqued the interest of medical and scientific researchers and culinary fans, as it is the primary source of the polyphenol curcumin. It helps support a normal inflammatory response.* 

'Pause Nutrition Turmeric supplement combines curcumin with piperine, to increase its bioavailability significantly.

Vitamin D

Vitamin D is crucial in many biological processes. Over 42% of Americans are deficient in Vitamin D, and this number can approach 85% in menopause. Most of our human diets are deficient in this vital nutrient and Vitamin D supplementation is helpful for overall absorption of calcium, and supports the immune system.^10*

Fight With Food First And Then Supplement

Our food sources and preferences are not all equal. We do not all have the budget to support nutrient-dense foods and supplements. That is why I believe in food first and supplementation when you know you are not getting some key nutrients. Whole foods are the real superheroes when there is a dietary deficit, but supplements are beneficial sidekicks that help to round out your nutritional profile. To advance your whole food meals game, consider The 'Pause Life Meals for a variety of meals delivered right to your door.  Learn more about ways to support a normal inflammatory response with my online nutrition and lifestyle program or The Galveston Diet book, both created to share the results of the extensive research I performed on menopausal symptoms, including inflammation and associated weight gain.

References

1. Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its Effects on Human Health. Foods (Basel, Switzerland), 6(10), 92. https://doi.org/10.3390/foods6100092
   

*FDA Disclaimer

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