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Vitamin D

Vitamin D is also the only vitamin that is a hormone. After it is consumed in the diet or absorbed (synthesized) in the skin, vitamin D is transported to the liver and kidneys where it is converted to its active hormone form. In addition to its well-known role in calcium absorption, vitamin D activates genes that regulate the immune system and release neurotransmitters (e.g., dopamine, serotonin) that affect brain function and development. Researchers have found vitamin D receptors on a handful of cells located in regions in the brain-the same regions that are linked with depression.

Optimal vitamin D levels can help improve your mood, boost your overall brain function, and generally improve your well-being. A good maintenance dose is 5,000-8,000 IUs daily; however, many are deficient and need higher doses for some time to improve their levels.


Magnesium is a building block of health and is one of the most common deficiencies in the country. Things that rob us of magnesium include coffee, alcohol, and processed foods. Magnesium is used in making new cells, relaxing muscles, and blood clotting. It helps form energy in our bodies and helps prevent heart attacks, muscle spasms, and heart disease. It aids in lowering blood pressure, helps prevent osteoporosis and helps regulate the colon and bowels. Magnesium is found in nuts, seeds, dark leafy vegetables, grains, and legumes; common sources include halibut, almonds, cashews, and spinach. Magnesium deficiency can cause symptoms such as loss of appetite, nausea, and fatigue, and can progress into muscle weakness and twitches, leg cramps, and insomnia. I recommend Magnesium (glycinate) from Pure Encapsulations.

Multivitamins & Minerals

Multivitamins/minerals are important to take daily. Even with a perfect diet, the combination of many things –including our depleted soils, the storage and transportation of our food, genetic alterations of traditional heirloom species, and the increased stress and nutritional demands resulting from a toxic environment – make it impossible for us to get the vitamins and minerals we need solely from the foods we eat.

EPA (eicosapentaenoic acid) is responsible for reducing inflammation, supporting heart health, and improving mood.

DHA (docosahexaenoic acid) plays a major role in brain function. Omega-3s are needed for hormonal balance because they are used in hormone production and function. Because your body needs these important building blocks to prevent hormone conditions, research is finding that supplementation with omega-3 is effective in the prevention and treatment of hormone related disease, especially in women.


Omega-3s are very effective against inflammation, which often accompanies hormone related conditions. The three most common hormonal related conditions that benefit from omega-3 supplementation include: menopausal symptoms, thyroid dysfunction and adrenal insufficiency. I recommend the brand Nordic Naturals (ProOmega 2000)