A Holistic Approach to Wellness

3PM Dose of Nutrients

Nutrient deficiencies

You are what you eat and what you think. There are some great nutrient dense foods that can be added to a diet that will nourish and give renewed energy. While testing is necessary to determine nutrient deficiencies, a nutrient dense whole foods approach can help with shortfalls which could exacerbate or cause fatigue. If choose to supplement, remember that quality comes before quantity.

Some nutrients that could help with fatigue:

Magnesium is an essential mineral that most people are deficient in. It is a key nutrient needed for energy production.
food sources: dark leafy greens, bananas, dark chocolate, nuts, seeds, avocados, whole grains

optimal daily dose: 400mg or higher to replenish low levels

CoQ10 Coenzyme Q10
CoQ10 is a natural antioxidant and is found in every cell of the body. Cells use it to produce energy. Ubiquinol is the preferred version, which is in active antioxidant form.
food sources found in small amounts in organ meats, beef, peanuts and mackerel
optimal daily dose: 200mg

We need B vitamins in order to convert food into energy. Vitamin B=energy.
Below is a simple outline of some of the crucial B vitamins to include in your daily protocol and where you can get them. Another option is to take a good quality multi vitamin or a B complex.

Thiamine (B1) Thiamine is needed to produce energy.
food sources: vegetables, whole grains, nuts, seeds, legumes

optimal daily dose: 25-50mg

Riboflavin (B2) B2 is necessary for essential fatty acid metabolism, which improves energy production in certain nerve cells.
food sources: whole grains, legumes, green leafy vegetables, poultry, fish, seaweed optimal daily dose: 25- 50mg

Niacin (B3) Niacin helps to regulate blood sugar levels, which can be helpful with fatigue.
food sources: liver, peanuts, sesame seeds, sunflower seeds, brown rice, whole grains, barley, almonds, seaweed

optimal daily dose: 25- 50mg

Pantothenic acid (B5) B5 plays an important role in production of adrenal hormones and is vital for coping with extreme stress.
food sources: avocado, mushrooms, liver, soybeans, banana, collard greens, sunflower seeds, lentils, broccoli, brown rice, eggs

􏰀optimal daily dose: 25-50mg

Pyridoxine (B6) Pyridoxine has one of the most dramatic mood-elevating effects of all the B vitamins
food sources: food sources: spinach, walnuts, eggs, fish, poultry, beans, seaweed

optimal daily dose: 25- 50mg, not to exceed 100mg/day

Cobalamin (B12) B12/Cobalamin has important effects on mood and energy. Methyl- cobalamin best for most people.
food sources: animal protein (especially liver), seafood, eggs, some cheeses, tempeh, sea vegetables, brewer’s yeast, blue/green algae, chlorella, seaweed, bee pollen􏰀􏰁
optimal daily dose: 50- 100mcg

Folate/Folic Acid (B9)
Folate (synthetic versions is Folic Acid) has direct mood elevating properties and is synergistic with serotonin production.
food sources: dark leafy greens, asparagus, bananas, cantaloupes, beans
optimal daily dose: 400- 800 mcg