YOUR Midlife Supplement Essentials GUIDE
Key Vitamins & Minerals For Your 40s, 50s, and Beyond
Sortingoutthe confusion...
Doesyoursupplementassortmentremindyouofyourspicecabinet?
Justlikethatbottleoforeganothatexpiredin2017,doyouhavehalf-used supplementsyoucan'tseemtoletgoof?
Let'sdigintothatsupplementcabinetandlookatwhereyouareinlifeandwhat supplementsyoushouldconsider.
Asyouage,youchange andsodoyournutritionalneeds.Inyour40sand50s,your bodydoesn’tworkinthesamewayitdidwhenyouwere20 andthat’sokay. However,itdoesmeanthatyouneedtoprovideitwiththecorrectnutrientstohelpit workoptimally.
Sowhichvitaminsandsupplementsshouldyoutakeinyour40sand50s?Whilethe exactanswerwillbeuniqueforeachindividual,inthisepisodeofTooCoolForMidlife, wecover4Keynutrientsyoushouldpayattentiontoinmidlife.
Episodehighlightsinclude:
The"FabFour"supplementseachmidlifershould addtotheirlifeimmediately. Essentialvitaminandmineralpairingsandthebest timestotakecertainsupplements. What'sgoingoninyourbody,andwhythesefour supplementsarecriticalspecificallyinmidlife. Whatyoushouldbelookingforwhenshopping supplementbrandsbecausenotallbrandsare createdequal.Withsupplements,itisalwaysBUYER BEWARE.
Darcie Purcell
Enjoy!
YourMidlifeSupplement SurvivalGuide
AboutDr.KimTrager&CandaceLawrence
Dr.KimTragerandCandaceLawrence,vitalitypioneers, specializeinhelpingwomenfeelbetterfaster.
Searchingforanswerstoyourhealthconcernsisnextto impossibleifyouaretired,overweight,havedigestiveissues, skinconditions,difficultysleeping,lowlibido,headaches,aches andpains,foggythinking,depression,and/oranxiety.
Youmayhaveadiagnosis,butyouaren’tfeelinganybetter. Medicationshavetheirownsideeffects.Youtrytowadethrough internetcures,butwhichonesreallywork?Manyquestionsbut notmanyanswers.
But,thereAREanswersandyoudeservetohavethem!Withtheir25yearsinfunctionalmedicine, chiropractic,nutrition,essentialoils,theenergymeridiansystem,Chinesemedicine,andacupuncture, Dr.TragerandCandacecreatecustomprotocolsspecifictoyourbackgroundandbodythatwillawaken youtothebestversionofyourself
InterviewTranscript
Thecontentsofthisinterviewareforinformationalpurposesonlyandarenotintendedtobea substituteforprofessionalmedicaladvice,diagnosis,ortreatment.Thispresentationdoesnot providemedicaladvice,diagnosis,ortreatment.Alwaysseektheadviceofyourphysicianoranother qualifiedhealthproviderwithanyquestionsyoumayhaveregardingamedicalcondition.
Transcript
Transcript Your Midlife Supplement Survival Guide
DarciePurcell:
Hey,welcomeeveryone.I'msoexcitedtohaveDr.KimTragerandCandaceLawrencebackwithme today.Theyareourresidentexpertsandtruthseekerswhomakesurethingsareworthourringing endorsementhereatTooCoolForMidlife.Today,wearegoingtobetalkingaboutsupplements,the swamplandofsupplements,andwhatspecificallyarethemusthavesinmidlife.We'regoingtobe talkingaboutwhatsupplements,why,what'sgoingoninourbodies,specificallyinmidlifeastowhy weneedthesespecificsupplements,andmostimportantly,whatweneedtobelookingforwhenwe arepurchasingsupplementsbecauseitistrulybuyerbeware.Welcome,Dr.KimandCandace.
Dr.KimTrager:
Thankyou.Thankyou,Darcie.Wealwaysenjoyourconversationswithyouanditremindsusofwhat wesharewithourpatientsallthetime.It'strue.Therearenostandardsfornutrients,andthat'swhy youwanttochooseonesfromgoodcompaniesthatholdthemselvestoahigherstandard.
CandaceLawrence:
We'resogladtobeheretoday,Darciebecauseit'sthatquestionthatwegetallthetime.Well,youtell metotakethis,oryoutellmetotakethis.WhatbrandshouldItakeandwhy?
Dr.KimTrager:
Alsowhenandhowmuch.Ofcourse,everyone'sdifferent,butwe'regoingtotouchbaseonallof those.
DarciePurcell:
Idohavetodothetraditionaldisclaimer.Heyeveryone,we'regoingtobetalkingabout supplements,butpleasealwayscheckwithyourhealthcarepractitionerorphysicianfirst.Nowthatis outoftheway,let'sgetstarted.Wheredoyouguyswanttostartwiththisconversation?
Dr.KimTrager:
Let'stalkaboutwhatwecallthefabfour.
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Your Midlife Supplement Survival Guide
CandaceLawrence:
Ifyouaregoingtohaveeitheralimitedbudgetoryoureallydon'treallyliketotakeawholebunchof anything,wegetthat.Andsoweknowtherearecertainnutrients,certainvitamins,thataregoingto giveyouthemostbangforyourbuck.
Dr.KimTrager:
Ifyouareonlygoingtospendthemoneytobuyonenutrient,takethetimetotakeonenutrient,letit bemagnesium.Magnesiumisresponsibleforover300chemicalprocessesinthebody,whichis awesome.Weneeditforsomanythings.85%oftheUSpopulationissoseverelydeficientbecause it'snotinoursoilanymore.Wedon'thaveawaytogetit.Supplementationisreallytheonlywayto getitevenifyouareeatingabeautifuldiet.Wesuggestthatbecauseit'ssoimportantthatpeople takeit,preferablysomeinthemorningandsomeintheevening.Onegoodthingaboutmagnesiumis youdonotusuallyhavetotakeitwithfood.Mostpeoplecantakeitonanemptystomachjustfine.
CandaceLawrence:
Thenthequestioncomesin,there'smagnesiumaspartateandglycinateandcitrateandthreonate, that'sthenewone.That'sgreatforthebrain.Magnesiumthreonatehelpsthecellsinthebrainbe healthierspecifically.Thenthere'sthebigbadboy;it'scalledmagnesiumoxide.
Dr.KimTrager:
Yeah.Thatoneisonly3%absorbedbythebodyforallofthosegreatchemicalprocesses.Itismainly usedasasuperlaxative.ItcanbealittlehardontheGItract.Werecommendthatyouactuallytakea saferformofmagnesiumandtakealittlemoreofitandthentaperdown.Wedohavealotofpeople cominginandsaying,"Don'ttellmetotakemagnesium."Iwillspendthewholedayinthebathroom andwe'renot.
CandaceLawrence:
Ialwayshelppeopleremember,thinkoftheOinoxide,like,ohmygod.
Dr.KimTrager:
That'sawesome.
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Your Midlife Supplement Survival Guide
CandaceLawrence:
Youjustdon'twanttotakeitifyouwanttoleaveyourhousebecausemagnesiumisanaturalmuscle relaxant.That'swhytheytalkaboutmagnesiumissoessentialforcardiovascularhealth,alsofor lungs.
Dr.KimTrager:
Withasthma.Andforgeneralmusclespasmsandpain.Infact,it'swhyitcangiveyouloosestools becauseyourcolonisessentiallyahollowmuscle.Wedon'twanttogetitsorelaxedthatyouspend alldayonthetoilet,butitwillhelpanyofyouthatmighttendtowardsconstipation.Itwillhelpyou haveamorenormalconstitution.Ithasthatadvantage.Yes.Asfarastheformsofmagnesium, usuallywe,I'llexplainthatmagnesiumglycinateiswell-absorbedandeasyontheGItract.If someonehastroublewithdigestionorisonsomethingtolowertheirstomachacid,thenwewant magnesiumcitrate.Whyisthat?It'sbecausemagnesiumhastobeinanacidicenvironmenttobe absorbed.Ifyou'retakingsomethinglikePrilosecorwhatevertoloweryourstomachacid,evenfora shorttimeyouwouldn'tbeabletoabsorbthemagnesiumandgarnerallofitsgreatbenefitsunless youwouldhaveamagnesiumcitrate.
Now,oneofthegreatstoriesandoneofthemisnomersthat'stravelingaroundtheworldrightnowis everyoneistakingaaspirinorababyaspirinandeveryoneisthinkingit'sbecauseitthinsyourblood. Well,theoriginalstoryisthatintheolddays,aspirinwasactuallycoated,itwasbufferedwith magnesium.That'sbecausethemagnesiumrelaxesmusclesandtheheartisamuscle.Eventoday,if someoneisinthemiddleofaheartattack,they'regoingtohangabolusofmagnesiumbecause magnesium'sgoingtorelaxtheheartquickerthananythingelse.Thebigoneforalotofpeopleisthis restlessleg.Magnesiumisagreatwayto,it'sthefirstlineofdefenseinmypractice.
CandaceLawrence:
Yes.There'stakingmagnesiumorallymorningandevening,whichisgreatbecausetheysayit'sinthe systemformaybeeightto10hours.Thatmakessense.Becauseremember,we'renotgettingitfrom ourfood.Thenifthere'saspecialarea,likeyourlegs,youhaverestlesslegoryouareproneto migrainesorneckpainormaybecalfspasms,youcangetmagnesiuminformsthatgetabsorbed throughtheskin.Epsomsaltsareagreatexampleinabath,butmaybeyoudon'thavetimeforabath oryoudon'thaveabathtub.
Transcript Your Midlife Supplement Survival Guide
CandaceLawrence:
Youcangetmagnesium,thesamemagnesiumsaltsasEpsom,saltsthatgetsabsorbedthroughthe skin,butyoucangetitinalotionorwhattheycallamagnesiumoilthatcanbesprayedon.Iactually preferthelotion.
Dr.KimTrager: Idotoo.
CandaceLawrence:
It'snotasstrong.Ifyourbodytingleswiththemagnesium,it'snotbecauseitdoesn'tlikeit'sbecause yourmusclecellsunderneatharejustgrabbingit.They'resayinghallelujah,butwithalittlemore enthusiasmthanyouwant.
Dr.KimTrager:
Itactuallyhappenedtome.LastweekIwashavingupper,uppertrapper,upperneckspasms,andI putsomeofthemagnesiumlotiononmyneckanditstartedtoalmostburn,tingleburn.Icouldjust feelitsuckingin.Iknewthat,oh,IknowwhyI'mhavingthisneckspasm.Ihaven'tbeentakingas muchmagnesium.
CandaceLawrence:
Youcanalwaysdiluteitwithalittleextralotionorsomefractionatedcoconutoil,somethinglikethat. AlotofmypatientssufferfromTMJorjawspasmbecausewecan'tcontrolwhatourjawisdoingat night.Evendoingmouthexercisesduringtheday,itcanstillclenchatnight.Toputsomeofthat magnesiumlotiononthecheeks,maybeevenuparoundtheearsonifyou'regoingtowashyourhair thenextdayandontheneckcanjustmakeabigdifferencewithreducingjawpain.
DarciePurcell:
We'vegotthreetypesthatwe'retalkingabouthere.Wecantakemagnesiumorallyandthenwecan soakinourmagnesiumandthenwecanputitontoourskin,whichIthinkisfascinating,andIreally wanteverybodytohearthatitdoesnothavetoalwaysbetakeninsupplementformat.Especiallyit soundslikeifyouarehighlysensitiveandyou'regoingtogettherunsfromyourmagnesium,you mightsuggestEpsomsaltsandlotionversion.Correct?
Transcript Your Midlife Supplement Survival Guide
Dr.KimTrager:
Oftenwedothat.Ifsomeonehasabackgroundofalotofissueswithloosestools,yes.Wedon'twant toputthemonanoralmagnesiumunlessmaybeit'sachild'sdosemovingup.TheEpsomsaltsbaths andthemagnesiumlotion,youcandojustfinewiththat.Whenwetalkabouttakingitorally,there's evenalotofdifferentforms,thereisapowderyoucanputintowater.
CandaceLawrence: Calm.
Dr.KimTrager:
Yeah,calm.It'swonalotofawards.Itcomesflavored,unflavored,andwhattheyconsideradose350 milligramsofmagnesiummightbeabitmuchforsomeofyouinthebeginning,butyoucouldmake upadoseandthendrinksomeofitinthemorningandthensomeofitintheeveningandseehow youdowiththat.
CandaceLawrence:
Oractuallyjustcutdownandtellyourpatientaquarterofateaspoonforacoupledays.
Dr.KimTrager: Yeah.
DarciePurcell:
Itsoundslikeyouwouldsuggestanyonewho'sstartingtheirmagnesium,whateveritsaysonasa dose,I'mhearingdoaquarterofthat,seehowyourbodyhandlesit,andthenstartmovingup.Soif yourbodyisn'thandlingitwell,whatisthattellingyouaboutwhat'sgoingoninyourbody?
Dr.KimTrager:
Oh,Icantellyouit'sthatthereceptors,thisisfascinating.Thereceptorsonthecell,theycanactually betakenup.Thatspacehasbeentakenup.Thebigthingthattakesupthemagnesiumreceptorsites onthecelliscalcium.Forhowmanyyears?Decades,womenespeciallyweresaid,takecalcium.Take calcium.Well,thatcalciumwascompetinginthesamereceptorsitesasthemagnesium,anditjust sitsthere.Ifyouaretakingmagnesiumanditcan'tgetintothecell,it'sgoingtogiveyouthatquick reactionofIhavetogotothebathroomveryquickly.
Transcript Your Midlife Supplement Survival Guide
CandaceLawrence:
Now,ofcourse,inmidlife,webecomeawareofourbonesandourbonestrengthbecomingless,our bonesbecominglessdenseandlessstrong,mainlybecauseofhormonalchanges.Thisisthecool thing.Yourbonesneedmorethancalcium.Calcium'sonlyonepart.Thebonesalsoneedpotassium andtheyneedmagnesium.Themajorityofthemagnesium,theysay50%to60%,sohalfarea majorityofthemagnesiumisactuallygoingforyourbonestrength.Theresearchthatthey'vedoneis thatwhenyoutakecalcium,youalsowanttotakemagnesiumtobalancethat.Aone-to-oneratiois thebest.
Dr.KimTrager:
However,thisisthecoolthing.Youcangetenoughcalciuminyourdiet.
DarciePurcell:
Oh,sure.Okay.
Dr.KimTrager:
Youcangetenoughcalciuminyourdiet.Darkgreensarethebestsource.We'retalkingkaleandbok choyandswisschard.EvenonecupofbroccoliequalsanRDAofyourcalcium.It'sgotmorecalcium init.Onecupofbroccolihasmorecalciumthanonecupofmilk.It'sinsomelentilsandbeans,andof coursedairy.Evencowandsheepdairy.There'salotofcalciumtobefoundinourhealthydiet,but notsowithmagnesium.That'stheotherreasonwewanttoaddmagnesium,especiallyinaswomen inmidlife,assomeofourhormonesaredecreasing,thatwe'redoingourbesttokeepourbones strong,ourmusclesstrongandflexible.Magnesiumalsoishelpingourheartandthat'sstillthe numberoneissueforwomen,isit'shelpingwithourhearthealth.It'sourmostimportantmuscle.
CandaceLawrence:
Wecanactuallytellyouwhatbrandwelikeandeverything.Right?
DarciePurcell:
Yeah.Pleasedo.
Transcript Your Midlife Supplement Survival Guide
CandaceLawrence:
Okay.Well,welikeabrand,it'scalledBioticsResearch,andwehaveactuallytouredtheirfacility.It's inHouston,anditispharmaceuticalgradenutrientproduction.It'scalledMgzymeorMegzyme,and it'sactuallyaspartatethreedifferentthingsinthere,aspartate,glycinate,andcitrate.It'sgivingyou bodythatsoit'satriple.Thatonecomesinconvenient,100milligramcapsulessoyouaredrivingthe bus.
Dr.KimTrager:
Youcanstartwithahundredmilligramsinthemorningandthenhaveahundredmilligramsinthe evening.Ifyoufind,well,I'malittlemorerelaxed,butI'mstillconstipatedorIstillhavealotof tension,trytakingtwoperhapsatnightandthenseehowyoudowiththat.Theyrecommendthat eachofushave350milligramsofmagnesiumaday.
CandaceLawrence: That'stheminimum.
Dr.KimTrager:
Ifyouhadoneinthemorningandtwoorthreeintheevening,thatmightbeperfectandyouwould sleeplikeababy.
DarciePurcell: Whatisnextonourfabfour?
Dr.KimTrager: MayImentionthelotionthatwelike?
DarciePurcell: Sure.
CandaceLawrence: TheAncientMinerals.
Transcript Your Midlife Supplement Survival Guide
Dr.KimTrager:
Yeah,IlikeAncientMinerals.YoucangetthatonAmazonactually.AncientMineralshasanorganic lotionthatisalreadydilutedsothatithassheabutterandsomealmondoil.
CandaceLawrence:
Theyhavesome,youdon'thavetogetthetrickedoutversion.There'sonewithMSMandallthese things.
Dr.KimTrager:
There'sonewithmelatonin,andyoudon'twanttodowhatIdidonceandconfuseitandtakeitinthe morning.It'llknockyouout.Okay,we'rereadytomovetooursecondfavorite.
CandaceLawrence:
Whichreallyslidesinthere.Wesaidmagnesiumisthemostimportant,butreallyit'skindofclose second.Ithinkthey'reneckandneck.That'svitaminD3.
Dr.KimTrager:
VitaminD3issometimescalledthehappyvitaminbecausewhenwehaveenoughofitinour bloodstreaminoursystem,weareactuallyhappier.Ithinkitshouldalsobecalledthepain-free vitaminbecausetheyarenowsayingthatit'sapainmodulator.Inotherwords,ifyou'relowin vitaminD,everythinginyourbodyhurtsmoreandyougetintothatsweetspotofwhereyourvitamin Dneedstobe,andyouhavelesspainanditdoesmorethingstoo.Maybeyouwanttoshare.
CandaceLawrence:
Yousee,IthinkthatpartofthereasonthatitreducestheinflammationisbecauseDthree,oneofthe newphrasesthatwe'rehearingalotaboutthesedaysisleakygut.Yes.VitaminD3,it'scalledtight juncturesoftheintestines,theintestinalcells.Thereasonthattheystaytogetherisbecauseyouhave anadequateamountofD3.Ifyourgutisnotleaky,thenyoudon'thaveinflammation.
Dr.KimTrager:
WiththevitaminD3,youareabletohelptohealthegut.You'regoingtohavelessinflammation equalslesspain.Makesperfectsense.WhatisconsiderednormalforbloodlevelsofvitaminD3is30. Oftenapatientwillcomein,they'redepressed,theyhaveleakygut,they'reinaworldofpain.
Transcript Your Midlife Supplement Survival Guide
Dr.KimTrager:
Theirimmunesystembecauseitalsobooststheimmunesystemandhelpswithgut.Theirdoctorhas said,well,it'sokay.YourvitaminDlevel'sokayorit'sjustfinewhenit'smightbe30or31or32. Between30and65youcanstillhavealloftheseissues,especiallybetween30and50.It'stoobad thattheinformationbeinggiventothoseofusbyourdoctorsandbuywesternmedicine,it'snotup todatewiththeresearch,eventhoughwemakevitaminD3fromthesun.Ifyouarebehindglass, whichmeansindoorsorinsideyourcar,ifyouareslatheredwithsunscreen,ifyouareintheshade,if youarecoveredinclothingorworkinginsideallday,you'renotgoingtobemakingthevitaminD.
Also,wehavetolookatgeography.Ifyouliveandyouworkoutsidein,sayArizonaandFlorida, Georgia,youwillhavehigherlevels.ThoseofusintheMidwest,thenortheast,thenorthwest,evenin SpringandFall,weareprobablynotgoingtomakeenoughvitaminDbecausethesunissofarsouth. That'swhyweareabigfanoftellingpeopleaboutvitaminD3three.
CandaceLawrence:
Notsofastanyonethat'sonthepodcastrightnowdon'tturnoffandgobuyD3byitself.Thisisoneof thebigthingspeoplehavebeentakingcalciumbyitself,no.VitaminD3byitself.No,youmusttake, listentothis.YoumusttakeD3threewithK2,theactiveform,andwedon'tneedtogothroughwhy, butit'scalledMK7.You'llseethatonthebackofagoodbottleofD3K2andyouhavetotakeitatthe sametimeasmagnesium.
DarciePurcell: Youdo?
Dr.KimTrager: Yes.Yes.Thisisallbrandnewresearch.Iknow,right?
DarciePurcell: Mindblown.Okay.
Dr.KimTrager: Iknow.Becauseit'showthesevitaminshelpeachother.WeknowthatvitaminD,itmakessense sinceit'sasunshinevitaminwewouldwanttohaveitinthemorningoratlunchwithoneofthose twomeals.Ithinkthatthatworksbetterwithameal.
Transcript Your Midlife Supplement Survival Guide
CandaceLawrence:
Well,researchhasshownthatifyoutakeD3atnight,itcancauserestlesssleep.
Dr.KimTrager: It'llkeepyouup.
CandaceLawrence: Yeah.
Dr.KimTrager:
Yeah.HerewearetakingD3,andithasshownthatit'ssuperactivatedandsuperchargedbytaking magnesiumwithit.Now,beforeIheardthatandIthought,well,maybetheymeanthatyou'retaking itatthesametime.Icanstilltellmypatients,well,takeyourvitaminDinthemorning,your magnesiumintheevening.No,ithastobeatthesametime.NowI'mtellingeverybody,okay,just divideyourmagnesiumupandyou'regoingtohavesomeinthemorningwithvitaminD3K2,and thensomeofthemagnesiumintheevening.You'regoingtoberelaxed.You'regoingtohavethat magnesiumhelpingyourheartallnightandkeepingyourcalvesniceandrelaxed.Theotherthing thatIalwayspointoutandbecausepeoplewillsay,well,"IhavesomevitaminD3,whydoIhaveto havetheK2?"
CandaceLawrence:
I'lljumpinonthatone.Somanypeoplesay,"Ohno,I'mnotsupposedtotakeKbecauseI'mona bloodthinner."Well,that'sK1.K2,MK7,hasnothing,Iwanteverybodytohearthat,nothingtodo withcoagulation.Whatitdoes,it'sasynergisticrelationshipwiththeD3andtheD3withtheK2 unlocksthecalcium,whichissittingonallthereceptorsites,onallthecellsandeverywhereelsein thebody.TheK2isintherelikethetrafficcop,anditsays,"Yo,calciumgointothebone,gointothe bone."That'swhyoneoftheinterestingthings,K2inanaturalformisingrassfedanimalproteins. Oneofthereasonstheysay,"Well,whydotheFrenchwomenalwayshavesuchstrongbonesand they'resohealthyandeverythingelse?"Becauseallthebutter,allthecream,it'sallgrassfed.
Dr.KimTrager:
Yes.Exactlyasyousaid,Candace.Wegetthecalciuminourfood,anditturnsoutbonesareboring. Thecalciumjustwantstohangoutinthebloodstream.That'sactuallypartofthehardeningofthe arteries,hencecalcificationofthearteriesintheheartandkidneystones,andpossiblyevencausing acontributortoarthritis.
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Your Midlife Supplement Survival Guide
Dr.KimTrager:
ThecoolthingisthatbyhavingthevitaminD,vitaminDinvitesthecalciumintothebloodstream,but itistheK2,asyousaid,Ilikethatthepoliceofficer,theadultintheroomtellingthatcalcium,itmust gotothebonesanditactuallycanhelpreverseatherosclerosis.Thatiskeysoit'snottoolate,you canactuallybeproactiveandundosomeofthedamage.Wedon'thavetogointotheamountusually for5,000IUsoftheD3it'slike128or130micromicrogramsofK2.
That'swhywesuggestthatyougetasupplementthatcontainsbothofthemintheprescribed amount.Theonewereallylikeis,it'scalledKforce.It'sbyOrthoMolecular.
CandaceLawrence:
Yes.It'scalledkforce.Peoplewillsay,"Well,myGod,that'ssomuchmoreexpensivethaneveryother D3K2."Well,it'sbecausethatK2isthe[inaudible00:23:35]Seven.ItisthespecialformofK2thatour bodiesknowtouse.TheD3isafatsolublevitamin.Theyknowhowtoputthosetwotogetherandit works.Now,Isuggest,andIjokeaboutthis,butI'mreally,reallyseriousaboutit,isthateverysingle personintheUnitedStatesshouldknowtheirvitaminDlevellikeyouknowyourage.Thereisaplace online,it'scalledwalkinlab.com,andyoucangoonthere,typeinvitaminDthreetest,clickonit'll giveyouachoicebetweentwodifferentlabcompanies.Youclickonit,paythemoney.It'slike$49.
Dr.KimTrager:
It'sessentiallyyourcopay.
CandaceLawrence:
It'llprintouttheorder.YoucangotoyourlocalLabCorerequestplace,getitdone.Theysendthe resultsbackintoyouremail.Nobodyneedstoknowandyournumber.
DarciePurcell:
That'sfantastic.
Dr.KimTrager:
Sweetspottobebetween65and85or90.You'regoingtobehappy.You'regoingtobesomuchless pain.Yourgut'sgoingtobehappy,lessinflammation,boostyourimmunesystem.
Transcript Your Midlife Supplement Survival Guide
CandaceLawrence:
Okay,numberthreeinourbookisamethylatedBcomplex.Nowthereasoneverybodysays,oh,well, Bvitamins,ifItakeaBvitamin,myurineisjustbrightyellow.Igo,yeah,thatdoesn'treallyhave muchtodowithit.Probablyit'snotmethylated.That'sthebigthing.Amethylatedishowit's processed.DidyouknowthateightoftheBvitaminsareessentialforourlife?OftheBvitamins,eight ofthemareessentialforlife.OneofthebigthingswhenItalktopeopleabouttheirBvitamins,Isay, Bisforbrain,Bisforyourbrainhealth,yourneurologichealth.That'sthebigpartofit.Wecan actually,there'saphrasethatpeopleareusingnow,andyoucanburnstresscanburnoffyourB vitamins.
Dr.KimTrager:
Isn'tthatcrazy?AndofcourseyoucangetalotofyourBvitaminsfromalotofcolorfulvegetables andfruit.However,ifyouhavestressatthesametime,destroyingthemasyou'reeatingthem,it's nicetohaveabackupplanandthat.ABcomplexwheretheB12ismethylatedandwhichmeansit's goingtobeeasytoabsorbiswhatyouwant.
CandaceLawrence:
Ihavedonetheirresearchbecausealotofpatientswillcomeinandthey'llbeonmedications. Becausewhatalotofpeopledon'tthinkaboutisthatthey'retakingmedications.Thosemedications willactuallydepleteyourvitamins.Ican'ttellyouhowmanyofthestandardprescriptionsthatmost peopleareprescribedatonetimeoranother.Whatisthemainthingthatisdepleted?TheirB vitamins.
DarciePurcell:
Bisforthebrain.WhatelsedoweneedBfor?
Dr.KimTrager:
AnothermainthingweneedtheBvitaminsforistomakeenergyineverycellinthemitochondria, you'vegottohavecertainBvitaminsforwhatwecallthekrebscycletomakeATP.ATPisjustafancy phrasefortheenergythatrunseverycellandourwholebeing.Remember,it'sthenervesthatgoto thearms,thelegs,andallofourorgans.That'sactuallykindoftheextensionofthebrain.WeneedB vitaminsforallofthenervoussystem.Infact,ifapatientcomesinandtheysay,"Wow,I'vebeen feelingalittleclumsyandIhaveweirdsensationsinmyhandsandmyfeet."I'mlike,"Gogetyour vitaminB12tested."Becausethatgoesallthewaytothehandsandthefeet.
Transcript
Your Midlife Supplement Survival Guide
Dr.KimTrager:
Orifsomebodycomesinandgoes,"Wow,mytonguehasbeenkindofswollen,mymouthtinglyfeels tinglyandirritated."GogetyourB12tested.
CandaceLawrence:
Arealeasyoneis,somepeopleinthewinterwillgetcracksatthecornersoftheirmouth.It'saB vitamindeficiency.Here'saninterestingwaybecausepeoplewillsay,oh,well,itdoesn'tmatter.Your BvitaminisaBvitamin.Here'sthelitmus.There'stwodifferenttypesofB12.There's methylcobalaminandcyanocobalamine.Whenyoulookthroughallthe,evenamultivitamin,thisis thetestacrosstheboard.Ifyoulookatthatvitamin,yousay,well,Idon'tknowifthisisagoodoneor not.YougoallthewaydowntolittleteenytinyprintandtheylookatyourB12andifitsays cyanocobalamineyouknowthattheycheapedoffontheformofB12thatyourbodydoesn'tknow howtoabsorb,andthatmeansthey'veprobablycheapedoffoneverythingelseandyoucan'tabsorb anyofit.Don'tbother.
DarciePurcell:
That'sgoldrightthere.
CandaceLawrence:
Ifyou'vegotoneandyousay,ohshoot,thisismygummythatIlove,it'smymultivitaminanditsays cyanocobalamine,Ican,it'sacheaperformthatisn'tabsorbedbyyourbody.
Dr.KimTrager:
Whilewe'retalkingaboutthis,becauseassociatedwithB12anditsfunctionisitsbestfriendfolate. Folateisthenaturalform,butit'scheaperforthemtousefolicacid.That'ssynthetic.Mostpeople don'tabsorbit.
DarciePurcell:
Anytimeyouseefolicacid,that'sapass.
Dr.KimTrager:
Don'ttakeit.Youwantthefolate.
Transcript
Your Midlife Supplement Survival Guide
DarciePurcell:
Oh,FolateisaBvitamin.Okay.Itdoesn'tsayB,okay.IthoughtBswerelikeB1,B2,B12.
Dr.KimTrager:
Oh,it'sB9.It'sjustthat'sits-
DarciePurcell: Oh.
Dr.KimTrager: It'sfancy.
DarciePurcell:
Youguysteachmesomuch.Okay.Yay.Mindblown.Allright.Didwealreadytalkaboutyourspecific brandsthatyoulike?
CandaceLawrence:
Ourspecificbrand,wegobacktooneofourfavoritecompaniesisOrthoMolecular,andtheyhavea MethylBcomplex.It'srealeasy.Youtakeoneeverymorning,takeitwithfood,youcantakeitfor lunch,butdon'ttakeitafterthatbecauseitgivesyouenergyandwilljazzyouupforthewhole evening.
DarciePurcell:
That'sareallygreatremindertonottaketheBsintheafternoon.
Dr.KimTrager:
AndsomeoftheBvitaminshaveanaturalyellowcolor,whichmeansthatyouwillnoticelateryour urineisgoingtobealittlemoreyellow,evenifyouaredrinkingenoughwater.Nottoworry,it'swater soluble.Itmeansanythingthatyoudidn'tneedisbeingleftbehind.
CandaceLawrence:
Also,there'sawholebunchofnewresearchwithBone,whichisthiamin.See,thisiswhat'sconfusing DarcieislikeeachoneoftheBvitamins,ithasanothername.YoucancallthemB1,B2,B3,buteach oneofthemhasanamelikefolateisreallyB9.Theyeachhaveadifferentnametointroduce themselvesby.
Transcript
Your Midlife Supplement Survival Guide
CandaceLawrence:
B1Thiaminisnowonthecuttingedge.B1ThiaminIVstheirshowshowingactuallyisshowinggreat potentialasahalterofParkinson'sandotherneurologicdisorders.Remember,I'llwrapuptheB complexdiscussionwitheightofthem.Eightthemareessentialforyou.RemembertheKrebscycle? They'reessentialforthewholeprocesstohappen.Soifyoudon'thaveenoughoryoudon't,oryou arelowinthem,yourenergylevelis,it'sdone.
It'ssimple,it'seasy.Orthomolecular,onemethylBcomplexadayisgoingtopushyoubackupthe hill.
DarciePurcell:
Okay,thelast.Numberfour.
CandaceLawrence:
Omegathrees.
Dr.KimTrager:
Omegathreesareessentialfattyacids.Inotherwords,weneedthemtosurvive.Thebestsourcefor omegafattyacidsisfish.Here'snottalkingaboutjusteatingmorefish.We'resayingthattheyprocess thefishoilandtheysafelyputitinawaythatwecangetit.
CandaceLawrence:
Let'sbackupjustasecondbecausedidyouhearwhatwesaid?Essentialfattyacids.Ourbodydoes notmakethem.Sounlessyouareconsumingtheminsomeform,youarenotgettingthem.Whyis thatimportant?Theoutsideofeverysingleoneofour1trillioncells,theoutsideofeveryoneofthem isessentialfattyacids.ThoseareEPAandDHA.Ifyoudon'thaveenough,orthescarypartisifyou're takingonesthataren'trealhighquality,youcanactuallydamagetheoutsideofyourcellswithfree radicaldamage.
Dr.KimTrager:
Youdon'twanttoeverhaverancidoils.
Transcript
Your Midlife Supplement Survival Guide
CandaceLawrence:
Thekeyisthere'ssomecriteriathatyoumustlookforwhenyoulookforanomega-3numberone,the EPAandtheDHA,itshouldbetwoparts,EPAtoonepartDHA.Forexample,ifyoulookanditsaysper capsule,thisis800milligramsofEPA,thenitshouldbelike400milligramsofDHA.DidIsaythatright?
Dr.KimTrager: Yes.
CandaceLawrence: Orascloseasyoucangetit.
Dr.KimTrager:
EPApartthatwewantthelargeramountistoessentiallyhelpeverycellinthebodybecausethe coveringofeverycellhasawaterlayerandafatlayer.Whereareyougoingtogetyourfats?Thisis key.Especiallyasgreatformusclesandyourfascia.
CandaceLawrence:
Well,andthehugeone,whichisreallygainingsuchnotorietythesedaysisforcognitivefunction.Our brainsarefat.Ifyoudon'thavetherightfatsandtheneuronsandeverybodyaren'tfiring,man,you areonyourway.Cognitivedecline,memoryloss,brainfog,allthosethingsalongwithitbeinglike that'swhatkeepsourskinmoist.That'swhatkeepsoureyesmoistwhenweblink.
It'soneofthoseessentialfattyacids.Wegottohaveit.Now,theotherkeyisbecausewedida comparison,weboughtawholebunch.Wewenttoeverydrugstore.
Dr.KimTrager:
Wetastedthemandbelievemethereisnothingquitelikeabadone.
CandaceLawrence:
Theymustbe,andthesearethethings,thirdpartytestedforpurity.Itmustbefromsmallfishlike anchovies,mackerel,anylittlefish.Itmustbeinaformthat'sabsorbable.Youhavetoseethe amountsonthebackofthelabel.Ifyouhaveafishoil,becausethat'swhatit'scalled,fishoil.Ifyou haveonethatdoesnothavethosedesignationsonthere,donotbuyit.
Transcript Your Midlife Supplement Survival Guide
Dr.KimTrager:
Youtalkedaboutthebrain,whichiskey,butit'salsoimportantfortheheartbecauseessentialfatty acidscanloweryourtriglyceridesandhelpwithloweringbloodpressureandjusthelpwithheart health.
CandaceLawrence: Inflammationalloverthebody.
Dr.KimTrager: Exactly.Weweregoingtotalkabouttheoneswelike.Yeah.
CandaceLawrence:
Well,theyummiestofthemall,andit'smadeupnearSeattle,Washington,it'scalledBarlene's. There'sonethat'sBarlene'sHighPotencyOmega-3FishOil.Onetablespoonhas1500milligramsin therightratiooftheEPAtoDHA.
Dr.KimTrager:
Thebestthingisittasteslikedessert.I'mtellingyou,ittasteslikepudding.
CandaceLawrence: Citrussorbet.
Dr.KimTrager:
Citrussorbet.Thereareotherflavorstoo.Theymakeitforkids.Theyactuallywonsomeawardsby micro-emulsifying.Inotherwords,theytakethisglobuleoffishoilfat,andtheymakeitintotinylittle particlesjustlikeyouwouldifyou'reblendingbutterintoapuddingoracake.Thenit'seasytoeat, it'shealthy,it'stasty.Youjusthavetolimityourselfsoyoudon'tgetcarriedaway.Ihaveacouple patients.Isay,"Areyoutakingyouromega-3s?"Andtheygo,"Ohyeah,Ijustgoovertothe refrigeratorandsqueezeitintomymouth."I'mlike,"Hmm.Mightbebettertomeasureit."For anyonewhohashadtheirgallbladderremovedorhashadsomegallbladderattacks,thisisusually onethatyoucantakebecauseitismicro-emulsified.
DarciePurcell:
Oh,specificallytheBarlean's.
Transcript
Your Midlife Supplement Survival Guide
Dr.KimTrager:
SpecificallytheBarlean's,whereasyoumaynotdoaswellwithacapsule,oftenyouhavetotake threeorfourcapsulesortomeasureouttheoil.
CandaceLawrence:
Towrapupouromega-3discussion,theBarlean'sisourgo-tobecauseit'seasytotake.Ittastes delicious,ithasnosideeffects.Ifyoudogetoverlyzealousandtaketoomuch,itisanotheroneof thosenutrientsthatyou'regoingtonoticeloosestools.
Ifyouarevegetarian,youcangetessentialfattyacidsfromflaxseedoiliswhattheyhave.
CandaceLawrence: Sortof.
Dr.KimTrager:
Yes,youcan.However,inthebody,ithastogothrough12trickystepsforyoutogetallofthe advantagesoftheessentialfattyacidifit'scomingfromavegetableform.Whereaswiththefish essentialfattyacid,it'sthreeeasysteps.WhenIsawthat,itwasjustlike,okay,unlessyouarestrict, gowiththefishoil.
DarciePurcell:
Barlean'sisrefrigerated.Right?Whenyougotoyour-
CandaceLawrence:
Youwon'tfinditonthecounter.[inaudible00:39:20]andifyoudofinditandit'snotrefrigerated, don'tbuyit.It'salreadygoingrancid.I'llleaveyouwithonestatisticabouttheomega-3s,over90%of Americansaredeficientintheiromega-3s.Ifyouthinkonepieceofsalmoneveryotherweekisgoing todoit,it'snot.
DarciePurcell:
That'sareallygoodpoint.Ifeellikewe'vegotgoodruleshere.Attheendoftheday,theseareyour four.Areyoustickingwithitladies?
Transcript Your Midlife Supplement Survival Guide
Dr.KimTrager:
We'restickingwithit.Yeah.Justthinkaboutit.Ifyouwanttokeepittoaminimum,keepitsimple.In themorningyouwouldhaveatleastahundredmilligramsofmagnesiumwithyourvitaminD3that hasK2addedandyourBcomplex.Thenatnight,youtakeatablespoonofBarlean'sOmega-3highpotencyfishoil,andthereyougowiththemagnesium.
DarciePurcell:
Thankyousomuch.Arethereanyotherrules?Peoplearetryinghardwiththeirsupplements.Are thereanylittleblanketrulesyouwanttoshare?
CandaceLawrence:
Yep.Ifyou'regoingtotakeasupplement,makesurethatonthatlabelitsaysit'sgluten-freeandit's dairyfreeandit'snonGMObecausethosearethesamethingsthatwewouldtellthemforanyoftheir foods.Anythingelsethey'reeating.Whywouldyougetstuckwithsubparvitamins?Notonlyisit goingtonotdoyouanygood,it'sactuallygoingtosetyoubackandbeonemoretoxicthingthat yourbodyhastodigestinaday.Whenyoulookatthelabelsofthesevitamins,asopposedtoothers thatyouwouldgetatabigboxstore,orthey'rewrappedinsaranwrapandyougetthreebigjugsof them,andthey'recheap,youknowthat'snotgood.They'renotashighquality.
Dr.KimTrager:
Remember,therearenolawsaroundvitamins.Youwanttogowiththecompaniesthathold themselvestoahigherstandard.Thoseareusuallygoingtobetheonesthataregoingtobeina healthfoodstore.
CandaceLawrence:
TheotherthingthatItellmypatients,theysay,oh,thesevitaminsaremoreexpensivethantheonesI haveinmine,andIsaid,"They'recheaperthanacopay."
Dr.KimTrager: Thanavisittothedoctor.
DarciePurcell:
Wellladies,thankyousomuch.Ifeelsomuchsmarter.
ABOUT DARCIEPURCELL
Life explorer Darcie Purcell is the host of the Too Cool For Midlife Podcast.
Her passion is curating and creating powerful live and online events, courses, retreats, and festivals to support personal growth and the connection to body-mind-soul.
Learn more and sign up for her newsletter at www.DarciePurcell.com.
My passion in life is curating and creating powerful conversations around things that matter to me the most ... wellness (and what that is for each individual), growth (if we aren't growing, we are shrinking, creating atrophy of the soul), and the pursuit of possibility at every single stage of life. The stage I am currently navigating and the lens I am seeing through is midlife.
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