by Dr. Marita Schauch, ND, Tall Tree Integrated Health Centre –
Ahh the holidays … while we may love or hate this time of year, it’s never all sugarplums and cozy socks like we wish it would be. Stresses like travel, your in-laws and a million to-dos to make the magic happen can really take a toll, and we can find ourselves starting the new year exhausted, depleted and coming down off of a big sugar crash. I’ve hand-picked my top six supplements for surviving the holiday season. As always, consult your healthcare provider before starting any new supplements.
Magnesium
Sometimes called the “miracle mineral,” magnesium plays a key role in many of our body’s functions. The focus here is magnesium as a stress regulation ally. It helps to soothe frazzled nerves, promote good sleep and relax tense muscles. Look for a magnesium bisglycinate form to avoid any digestive upset caused by other forms of magnesium and aim for about 200 to 400 mg per day.
Vitamin C with Zinc
This is technically two supplements, but they work together for maximum immune support to help get you through the holidays without catching Aunt Jessie’s cold. 500 to 1,000 mg of vitamin C and 10 to 15 mg of zinc daily is a solid combo for immunity support.
Vitamin D
Nothing kills the mood like the winter blues! Most Canadians benefit from a vitamin D supplement through the winter months due to the decreased sunlight. You’ll also notice benefits in energy levels and immune function.
B-Complex
These little powerhouses are essential for energy production, mood regulation and combatting holiday fatigue. The B vitamins are also great for supporting your adrenal glands, which can take a hit when you’re stressed. Take your B-complex in the morning to boost your energy and avoid sleep disruptions.
Ashwagandha
Ashwagandha is a powerful adaptogen that acts as a big stress support. It helps to regulate cortisol, one of your main stress hormones, and reduces fatigue. It can also help to promote a restful sleep by sustaining calmness throughout the body.
Probiotics
Your gut is going to need some love over the season of indulgence. A surplus of sugar can lead to imbalances within the gut flora as sugar feeds yeast within the gut. Keeping up with a high-quality probiotic over the holidays will help maintain healthy gut flora and keep your digestion running smoothly. Make sure to still incorporate plenty of fibre-rich foods, and lots of water to keep things regular.
While none of these are a replacement for working to maintain good nutrition, hydration, sleep and exercise over the holidays – they will help you as you navigate through the shifts in routine, and hopefully be able to kick back and enjoy the season while emerging feeling good on the other side.
Happy Holidays!
