Archive for tag: vitamins

Hacking Your Supplements - How to Make a SuperFood Multi-Vitamin

What's cracking, National (pun intended)?

Hope everyone is having a great week. As with the first couple weeks of every trimester you have some extra time to work on little side projects that interest you before you have to bear down and learn the class materials for midterms/finals. Talking with most classmates, nobody does anything for the first 3 weeks of classes unless they have a notoriously hard class (such as Tumors, Neuroanatomy, Biochem, etc). As always, I don't teach idleness, I always urge investments of time into exploring your curiosities. 

A couple quick ideas to become a better doc/lead a better life are:

  1. Study past seminar notes.
  2. Take out a book on nutrition from the library (or off Amazon/borrow from friend)
  3. Grab some buddies and ask an experienced upper tri student to work on adjusting (consider setting up weekly meetings. That's how our Monday Gonstead adjusting gathering came to be, led by Jordan Bray. Go to the clinic and request him. He's the best in the clinic. Might as well go to the best. :)
  4. Make a workout program based on restoring functional deficits and rehab.
  5. Make a great healthy Paleo meal for dinner (optional: with friends/family).
  6. Make your own supplements! (Haha How to do so is below!)

Idle (pre-midterm/final) time should not  be used for:

  1. Watching TV
  2. Being lazy
  3. Doing anything not related to bettering yourself as a person or a doctor.

Seriously people, you are going to owe $150,000+ graduating from the same curriculum as 100+ chiropractic students. It begs the question: What are you doing that differentiates yourself from the rest of your class? Do you have a unique certification? Are you the best adjustor? Do you do acupuncture? Nutrition? Homeopathy? You get where I'm going here?

Sometimes difficult questions are the most important to start with. You'll thank me later when new patient John Smith walks into your office, instead of Joe Schmo, DC, down the street, because he heard you did something great and different and were getting the best treatment results. If your answer to, "Why should I come to you?" is "I got a great education at National" or "I'm a good people person" you have a rude world coming your way. Good marketing and people skills get people in your door, yes, but great treating and results keep them there and develop a referral practice you never have to market because your treatment results speak for themselves. I digress. :)


How To Make a SuperFood Supplement 

I've always been curious about supplements. I've probably tried every one on the market by now. I do A LOT of experiments on myself. The best selling and (most widely used/researched) are multi-vitamins. Multis are extremely practical since they are affordable and fill the gaps in your nutritional arsenal that are left from eating a sub-optimal diet of foods that are raising in a sub-optimal (and therefore less nutritionally dense) environment. 

The glaring problem I've found with multi-vitamins is they are synthetic and isolated. For example, Vitamin C is widely used as ascorbic acid in supplements. Research has proven it to be extremely valuable. However, why did nature pair it with bioflavonoids and other co-factors but Man decided to isolate just one molecule? Did we think we can outsmart nature simply because we found that the majority of the benefit is from a single molecule. That isn't the case in nature, nothing exists in isolation and the true biological potential comes in the synergistic relationship of MULTIPLE cofactors and coenzymes.

Nature pairs multiple compounds together not only for more bioavailability but also to increase metabolically beneficial actions. When you strip nutrients into single compounds, the body has to use its own stores to offset the co-factors missing from the "Vitamin Complex" and in some cases, according to Dr. Francis, the patient can experience a "rebound deficiency." In other words, you might be taking a Vitamin C complex but have symptomatology that mimics C deficiency because your body stores of the compounds that work with the C have run low because you've been taking an isolated, man-made synthetic supplement for a while.

So, how do we fix this, get our cake and eat it, too? In other words how do we still get the benefits of multi-vitamins while also respecting the healing wisdom of nature with nutritionally superior ingredients?

We use combinations of the most nutritionally dense (highest concentration of vitamins/minerals per ounce) foods/herbs on the planet...AKA = SUPERFOODS!

Through exhaustive research for a couple years and talking with many NDs and a few supplement company CEOs, here's the list I compiled. It features a broad array of foods that synergistically act as a nature's most potent multivitamin to give you lasting natural energy, boosting your immune system, improving your mood, increasing your metabolism, and overall making you FEEL WAY BETTER! Some even have said it can substitute for their morning coffee. 

CC's SuperFood Formula

  1. Camu Camu
  2. Dong Quai
  3. Kola Nut
  4. Cayenne
  5. Rose Hips
  6. Chlorella
  7. Spirulina
  8. Nutritional Yeast
  9. Astragalus
  10. Turmeric
  11. Noni
  12. Purple Dulse Seaweed

Where do I order?

Cheers Everyone,

Vitamin D - Benefits, Dosage, and You

In case you are living under a rock (in which case you'd be vitamin D deficient), you know the sun is rather important to human health. Perhaps the biggest reason is the sun ACTIVATES vitamin D production in our skin.

So why is vitamin D important?

Vitamin D is so important that a simple PUBMED search will reveal it is the most scientifically studied vitamin in the world with over 50,000 published journal articles to date. So why are all these scientists and doctors so excited to study vitamin D if you get more than enough from 30 minutes in the sun?

The Short List

  • Boosts Your Immunity - Tired of being sick? Get your vitamin D levels checked! You're probably deficient. Vitamin D releases thousands of anti-microbials in the body fighting infections and keeping the viruses like the flu at bay!
  • Supports Emotional Well Being - Feeling down? Most people report their mild/moderate depression almost vanishes when they normalize their vitamin D levels to the optimal range!
  • Supports Strong Bones - Think calcium is the only important nutrient for strong bones? If you watch milk commercials you probably have been brainwashed to believe so! What didn't they tell you? Vitamin D is just as important! In fact, adequate vitamin D levels INCREASE calcium absorption in the small intestine. If you have osteoporosis in your family you need to get your vitamin D levels checked and optimize them with supplementation if need be!

Most Americans are deficient and don't even know it!

According to statistical reports in the United States, roughly 40% of the ENTIRE population is vitamin D DEFICIENT (sad face) and 90% of people with musculoskeletal pains (muscle, bone, joint) are vitamin D DEFICIENT (not good). Even more disturbing is that those statistics are based on lower than optimal blood levels of vitamin D (yikes).

You see we have only begin to really appreciate and study vitamin D over the last 10 years with newer technology and what we've found is that the previously recommended 32ng/dl serum (OH) vitamin D level is far too low. The BEST doctors in the world are now concluding by reading the current research, that the OPTIMAL range is 50-65ng/dl. The scary part? If you use that range as the benchmark instead of the old (and lower) vitamin D level, then over 85% of the POPULATION IS DEFICIENT IN VITAMIN D (sad face x2).

How is that possible?

It's not like we are vampires scared of the sun!

Well, consider how many times you wake up early, get your coffee and breakfast, and head into work as the sun's coming up. You work your 9-5 and then sit in traffic on your way home as you see Mr. Sun slowly fading behind the horizon. Soooo, how much sun did you get today? None! How much sun do you need. More than none!

Most studies now agree 30 minutes of FULL body (nekked) exposure at noon sunlight will produce 20,000 IUs of vitamin D in the body. Very nice. How else can you tell when you saturated your vitamin D stores for the day? Well, for one you feel really great. Who's ever felt worse after a beach day? The body won't rely on your intuition alone though, it has another fail-safe. It will turn your skin a bit pink. A burn is obviously too much sun exposure. Not too pale, not to burnt. Just like Goldilocks' porridge...juuust right! Plus, there's virtually no risk for vitamin D toxicity because your body has this cool feedback loop that says, "Nope, we've got enough today...I'm shutting it down."


Some experts have landed on your physiological DAILY REQUIREMENT being 4,000 IUs. So if your blood levels were in the ideal range of 50-65ng/dl, you would stay perfectly in that range with a 4000-5000 IU intake a day (some genetic variability in individual needs of course). Unfortunately, if you're deficient, such as in the 20s (where my mom was before supplementation), you can't just take 4000 IUs. You need to take more. You need to take your daily requirement PLUS some surplus to get your serum blood levels to optimal human levels so you can function and reap the numerous benefits of vitamin D.

Story Time

My mom had been complaining of muscle pains all over her body (fibromyalgia-like), she needed a nap every afternoon, and she said she constantly felt "down in the dumps" even though she had no reason to. I decided to test her vitamin D levels (25 OH-vitamin D test). Her score was 18. Holy crap, that's low. She had a typical 9-5 job and when I probed her about how much sunlight she actually got, she realized maybe the only sun was during the weekends watching my siblings' sports games.

Based on a lot of research, I decided to give her a loading dose for 2 weeks of 30,000 IU/daily and then a daily 5,000 IU intake for another 2 months after that. We rechecked and she was back in a healthy range. Coincidentally, without me mentioning any of the benefits of vitamin D other than she needed to take it, she told me that she had more energy than she's had in years, she feels like her mood has increased for no apparent reason, and her muscle pains have reduced in magnitude. Clearly vitamin D is a safe, effective, and cheap solution to human health and well-being.

Get tested and get optimized!